Pain Is A Gift 🎁

20240722 Day 834 Part-1
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The Butcher’s Nails,
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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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463-521 Watts FTP,
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BW: 157.1Lbs/71.409Kg,
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6.483-7.295 Watts/Kg FTP,
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19:20, 258Kcal @10Km/6.22Mi First Checkpoint PR!!
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38:31, 518Kcal @20Km/12.44Mi Second Checkpoint PR!!
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48:09, 647Kcal @25Km/15.55 Third Checkpoint PR!!
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57:41, 779Kcal @30Km/18.66Mi Endpoint PR!!
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Distance/Time Goal DESTROYED
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While not a PR FTP in Watts or Watts/Kg, I hit PR times across all checkpoints!! My low and mid pace delta was high and extra tight, within 3 watts at 463-466 and then when The Nails kicked in, I boosted to 521 which is a 3rd or 4th best Wattage this model of Lifefitness bike. All together that amounted to a SUB-58:00 Minute 30K with Level-14 Resistance!!
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Now if I can only push my low to mid FTP in the 480s I may crack the 57 Minute threshold on this model bike. That’ll be something!
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Post-Conditioning began with a Minute + each side of Birddog/Quadruplex followed by 100x Toes to Bar (10x10)
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Watch my video on why your Testosterone may be low but you might NOT NEED TRT 👇🏾👇🏾
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https://youtu.be/UfWphFS0iWk?si=HW2RZrsFt0flSf8V
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If you’re just getting started on your fitness journey, watch this video 👇🏾👇🏾
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https://youtu.be/rWvkHld9f_A?si=p2cJNx9SiMmlTmaR
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Trouble with late night cravings!? Watch this for some useful tips to help! 👇🏾👇🏾
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https://youtu.be/fdqdOwEtJs0?si=e0yb1vOf5HOt3mhc
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Sleep QUALITY is important!! Watch my video on some low hanging fruit that can significantly improve your sleep quality 👇🏾👇🏾
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https://youtu.be/e6HXbgYsD-A?si=fhgoejOROvfwzBJ_
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Watch my video on the power of consistency and the expectation of success 👇🏾👇🏾
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https://youtu.be/pGfu0pcROCU?si=i5TXZy8DbLCIBi7o
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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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If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
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Link 🔗 in my bio👇🏿👇🏿👇🏿
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