Buy in
3 rounds
Hamstring curl x10 @ 95
FtB x10
Reverse hypers @ 45# x15
...one more hamstring.
9 mins.
Main set
Squat, on 2:30
10x bar/10x 135/10x 185/8x 205/x7/6/5... clock says I did two more (at 205 - I didn't back off), but I don't really remember how many sets I did
Final 4 sets, supersetted
A-frame @ 6 x15-13
22 mins.
PM
SoD and back on the Ridley, feeling like not much was happening with headwinds both ways, but sure enough, what I was saying about not being able to push over 16 mph wasn't true today. Picked up three trophies as I tested myself from Mohawk past Truxtun lake ... kinda 19 mph through that section. I'd like to test it on the old steel next. 19 mph just ain't all that fast.
30 there, 30 home. 16 mi, 16.3 mph ave.
7.5 hours - 2230/0600. 90 minutes total. PE: 8. 24 hours. 225.
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