So, I’ll be lifting a little tonight. Going to 24 Hour Fitness with the
missus.
But I’ve been slacking a little for the past month. Not slacking, just
not being very disciplined. I got down to 200 lbs — under 200, actually
– but I’ve been languishing there for a month because I’ve been eating
poorly and not riding as [...]

Went up to Fairmount via the Euro Trash road, then came down Markham. Smokin’. I really should’ve eased off today. Yesterday I lifted pretty hard, and even did some plyometrics. I should’ve just spun. But no. I’m stupid. I say, “let’s go easy.” And someone suggests hills, so I’m all “Duuuuuhhhhh.” And then we’re [...]

Group ride. Ok, it was pretty much Duncan and I. Quenton for just an hour or so…
4-ish hours (Duncan got a flat)
50 miles
Avg.HR: 142 bpm
Avg: speed: 14.4 (we did some hills)
I spent about 35 minutes above Zone 1. Most of that was climbing up to Council Crest and then hammering along Springwater on the way [...]

Group ride out along Springwater Corridor. Nothing really worth mentioning other than it didn’t rain on us! Woo-hoo!
Time: 3.5 hours
Distance: 40-ish miles, probably
Probably averaged about 13 mph, because of all the stopping and starting.
Sprinted twice. That was awful. I really feel like crap when I sprint. I just don’t feel strong at all. I foresee [...]

I’ve been eating very badly since my birthday. Oof. Finished off the birthday cheese last night, though. So no more of that. But I didn’t ride yesterday. Or today (yet). I may ride tonight, depending on how things go.
But at least I lifted weights. So that’s nice.
5 minutes of warm up on the bike
2x
45 situps
20 [...]

3 minute jump rope warmup.
2 x the following:
40 sit-ups
20 reverse sit-ups
40 russian twists
20 stability ball roll-ups
5 x 4 seconds of dynamic bridging on stability ball

15 reach up lunges (1x no weight, 1x med ball)
15 reach down lunges (1x no weight, 1x med ball)
15 lunges with 30 lbs./40 lbs.
12 balancing lunges with back foot on med [...]

OoooOOOooooOOOOooof.
Went out to Sauvie Island and then practiced echelon work with Robin, Duncan, Eric and Quenton. Then we started going really hard. Rainy and windy conditions, plus the fact that we were chasing a good Cat. 3, meant there was no backing down.
Thus:
Time: 2:30.27
Distance: 42.3 miles
Avg. HR: 152 BPM (That’s the AVERAGE?)
Max HR: 186 [...]

5 minute bike warmup.
3 x the following:
40 sit-ups
20 reverse sit-ups
40 russian twists
20 supermans
12 dumbbell upright rows (20 lbs)
15 reach up lunges
15 reach down lunges
15 lunges with 30 lbs.
Pretty good day. Sweaty, hard, but not as shaky as the last time.

Brrr. Cold today. And rainy. I need to maybe consider some better
wet-weather pants.
Time: 1 hour
Avg. speed: 14.7 mph
Distance: 15 miles
No HR info, because I forgot my strap. Duh.

Trainer. 1 Hour. Whee. At least it was with the team in the garage. Again with the crosstalk on the HRM. I think I was in the 130s-140s most of the time. Mostly just kept the RPMs in the high 90s and low 100s.