Cycling 45:47 [3] 16.11 km (2:51 / km) +30m 2:49 / km
Taking it easy
Always so surprised by how tired my muscles can be after 2 fast-ish rides the day prior; in that they don't feel very tired, but I see the difference in my readiness
Weight Training 50:00 [4]
4 sets back squats; 3 x 10 reps 20kg, 30kg, 30kg, last set 8 reps at 40kg
3 sets push ups: 20, 15, 14
3 sets hip thrusters with additional 2.5kg on (so around 25kg); 12 reps each time
3 sets chin ups; 1.5 no band, then red band, then green band, up to 10 reps. Felt pretty poor. Last set was 10 negatives
3 sets 10 bench thrusters (no weight, surprisingly tough) on L
3 sets 10 " " " " on R
3 sets 20 calf raises L
3 sets 20 " " R
3 sets 10 DB shoulder press with 2 x 7kg DBs
3 sets 8 one-sided kneeling row R
3 sets 8 " " " L
3 sets 10 tricep kick backs L
3 sets 10 " " R
Pretty tired in the arms after, don't notice the legs so much. Feel my triceps and shoulders most.
Cycling 40:00 [3] 16.0 km (2:30 / km) +27m 2:29 / km
Post weightlifting rides are always speedy
Which is kinda weird. Tired arms now (and overall feeling tired). And I think this must be a new PR on the way home
Raqs Sharqi / Fusion 50:00 [3]
Teaching open level class