up early.... want to get in a strength session and then ride midday before bolts game (230) and thanksgiving feast.... all at home so a pretty mellow day.
6 AM
Hike10:00 [3] 0.5 mi (20:00 / mi) +270ft13:14 / mi
warm up
Strength/Core50:00 [3]
mobility & myrtl
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk
squat
10 x #65
10 x #85
8 x #105
6 x #120
10 x #135
- 10 x kneeling halfmoon #25 between sets
deadlift
10 x #95
10 x #110
8 x #130
6 x #150
4 x #175
- 20 x sit ups between sets
3x
3 x curtis p #65
10 x kbs #35
10e x lateral box jump
10 x spiderman push ups
10e x kneeling keg lift #35
20 x reverse leg lift/back ext
12 x TRX row
20 x TRX knee raises
1' rapid calf raise
10 AM
Cycling-Road2:06:27 [3] 32.0 mi (15.2 mph) +1683ft ahr:152 max:182
another super fun gravel rip. more single track in chatfiled... ripping it. rode hard for a bit at the end of waterton dropping some mtb guys that were way too serious. good legs today.
time beer, pie, turkey, and bourbon... in no particular order.