20240511 Day 762 Part-1 - “The Grandfather’s Gifts”, - LifeFitness Bike Conditioning

20240511 Day 762 Part-1
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“The Grandfather’s Gifts”,
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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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448-482 Watts FTP,
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BW: 153.3Lbs/69.681Kg,
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6.429-6.927 Watts/Kg FTP,
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19:40, 253Kcal @10Km/6.22Mi First Checkpoint,
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39:10, 506Kcal @20Km/12.44Mi Second Checkpoint,
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48:59, 633Kcal @25Km/15.55 Third Checkpoint,
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58:41, 762Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained
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That was a celebration of living! Every week I’m pushing the bar higher. These Mid to High 6 Watts/Kg sessions are starting to become semi-regular. Certainly at least weekly. That’s a long way from the 2-2.5 Watts/Kg sessions I was doing over 2 years ago!!
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After all that, I did some Hammer Strength Back Extensions for my Posterior Chain. I set those up as 5 sets of 20 for 100x total
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Following that, I again went higher volume on the Toes to Bar, doing 200x total in 20 sets of 10
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Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️
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https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW

Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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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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