20240227 Day 688 Part-1 - The Rubicon Primaris, - LifeFitness Bike Conditioning, Abs & POs. Chain

20240227 Day 688 Part-1
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The Rubicon Primaris,
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-60:00 Minutes Time Goal,
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Level-14 resistance,
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309-351 Watts FTP/Avg, BW: 154.8Lbs/70.363Kg,
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4.391-4.988 Watts/Kg FTP/Avg,
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19:49, 252Kcal @10Km/6.22Mi First Checkpoint,
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39:36, 509Kcal @20Km/12.44Mi Second Checkpoint,
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49:33, 642Kcal @25Km/15.55 Third Checkpoint,
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59:40, 774Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained,
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Primaris Crossing: SUCCESSFUL
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New gym, new stimulus. This bike felt like molasses. That, or I’m just fatigued from yesterday’s PR or a bit of both. I actually know it’s fatigue because I did a Mile false start, was cramping and had to roll out real quick before running through the full session unbroken.
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I was so preoccupied with keeping pace I didn’t quite capture all the usual values I prefer but the main thing is I maintained a Sub-03:20 Mile which got me to the 30Km/18.66Mi in under an hour on Level-14.
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Following the bike I did some self-care on the Lifefitness 45 degree back extension with a quick 5 sets of 20.
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After touching the posterior chain I did my daily toes to bar off the TRX rig. After 2 days of the regular 100x volume I doubled it up today with 200x in a 20x10 format.
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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