On the road again ....

Was hoping to get out on the mountain bike yesterday afternoon for a blast ... but ... although I managed to get it back together I hadn't "tested it yet" so once I actually got out I realised that the gears weren't working ..... oh and the brakes weren't the best - so basically back to base and had a lie down instead :o(

 This was how the bike looked when I got it back from my mums

So with the afternoon off work once home and a chore or two done I got the rear wheels swapped on the road bike (have two rear wheels - one set up for turbo which was a old wheel that got buckled rim from a pothole - too badly to trust on the road but fine on the turbo) and then out I went - the old route from home to the local town and back - nice to be outside as the weather quite good. Unfortunately on a accent I had a gear jam and had to stop - what was really annoying though was another cyclist just pulled out of a side road and I was grinding my way up to him FFS lol not the fastest ride but a nice change to the shed. Once I got back I did a few weights and that was nice :o)

Got the HR up to 173 average 153
EPOC 157 ml/kg
TE 3.8
1334 kcal

Bike Ride - Whitegate to Midleton rtn route - windy

Well managed to get out again on the bike - Whitegate to Midleton rtn route again but bit windy this time

Garmin Details

15℃ - 23 km/h W wind

Bike Ride - Whitegate to Midleton rtn route

Well Saturday I went out on the road bike - bit pee'd off cos I turned off the GPS and so now Strava PR's :o( but enjoyed it and although it rained I seemed to be pretty quick (for me) bearing in mind it was the first time out on the bike for a year.

Whitegate to Midleton rtn route

My kind of Triathlon (+ CTC)

Today the mrs was off out to see a friend and do "shopping" hmm I'll stay at home and get my chores done then - started early and got the house cleaned and tidied (downstairs) incl furniture moved to hoover under ie a proper job. So I'd planned one day to do a kind of triathlon - my kind of triathlon - stuff the running and swimming - I'd do road bike - erg - weights - so I did 

Out on the bike for my usual route and managed my fastest time to date  :-D [url=http://connect.garmin.com/activity/338341063]Garmin Output[/url] still slow by anyone who actually bikes  :lol: ave moving speed of 26.2km/h

Then back and changed into the AIO from the bike gear and out to the shed - screwed the seat back together (borrowed a bolt for erg in work) and then set about 60@18 HRR 170 (146) - with the temp at 24C (75F) - nice and sweaty - thought about canning it at 30min but decided to crack on - never know when I'll get an opportunity like this to train again so tried to work on technique

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps55b5e055.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps55b5e055.jpg[/img][/url]

Then a blast at the CTC - started hard and kept it that way - in fact the HR went 1 bpm higher than my 2k yesterday :lol: but I mucked up the timing and about 5 seconds left on the clock with a pred finish of 671m showing I watched and daren't take another stroke to see my result drop to 661 and the second minute came in @19 FFS - oh well I'll get there - I might get someone to come in and count for me  :S 

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps55e1dd81.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps55e1dd81.jpg[/img][/url]

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps6f90a47b.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps6f90a47b.jpg[/img][/url]

[url=http://connect.garmin.com/activity/338341113]Garmin Output for CTC[/url]

Finally some weights - trying to get the "ass to grass" in squats so bought a medicine ball and basically the idea is to get my butt to touch it - felt a bit like bambi trying to stand on the first few :lol: for those who know - are the heels supposed to rise? (I don't think they are) 

[youtube]http://www.youtube.com/watch?v=2LDKzJeBL4Y[/youtube]

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Squats 10 by 20(bar) - 20 - 30 - 40kg - ass to grass

Deadlift 10 by 90kg x 3 sets 

Bent over pull-ups 10 by  60kg x 3 sets

Upright row 10 by 40kg x 3sets

Alt DB hammer curl 10 by 13.5kg(+bars) x3

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By the time I finished the temp was over 27C in the shed - this picture was taken as I started the weights

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps1d05b704.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps1d05b704.jpg[/img][/url]

That should burn some calories  :-D