Strength Training 50:00 [3]
Actually did this on my own since i was trying to squeeze it in after work and before the bike workout (lunch workout got overrun by customer calls)
Warm-up: 5 min easy run, 20 squats with 5 lb dumbells
Workout: Every 2 minutes, 10 squats with 2x 30 lb dumbells
3x10 Scapular "Pull ups" (to try to work my way up to full dead hang pull ups) 1 min rest between
PT work on shoulder as it was sore after my crash - internal and external rotation, 3 rounds each movement, each side
2 sets of 20 one-leg squats
5 rounds EMOTM 10 push ups
Mountain Bike (Hills) 1:44:00 [3] 18.2 mi (10.5 mph)
West Branch
This was a real test of my mental abilities. Thought I had dressed appropriately, but it was only comfortable on the up hills... downhill I froze. Oddly, couldn't stop yawning on the warm-up.
2x extended hill climb
6x standard hill climb with 2 minutes of standing climbing. Good thing I have the distances memorized for start/sit/finish each climb because I just went with the handlebar light (no helmet light) today.
After the second climb, it started a cold drizzle, and the recovery interval/decent was miserable. During the third climb, the drizzle picked up and I gave myself permission to drop 2 intervals and just go back and do the 4th on the lesser hill on the ride back. So, I cut the recovery interval and turned right back at the top of the hill. Surprisingly, it stopped raining and the shorter recovery made it feel not so cold, so I bargained myself one more interval and then another, but with reduced recovery. SO, I got all the intervals in for the day! WOo! The ride back wasn't even as bad as I thought it would be.
I think this was overall pretty slow/weak, but at least I got it in despite feeling tired and less than motivated. Got through it by reminding myself that I was banking the mental toughness factor and thinking of our goal at Nationals in a few weeks. Almost there!