20240526 Day 777 Part-1 - The Grandfather’s Gifts,

20240526 Day 777 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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482-500 Watts FTP,
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BW: 155Lbs/70.454Kg,
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6.841-7.096 Watts/Kg FTP,
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19:31, 255Kcal @10Km/6.22Mi First Checkpoint,
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38:47, 512Kcal @20Km/12.44Mi Second Checkpoint,
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48:29, 641Kcal @25Km/15.55 Third Checkpoint,
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58:12, 770Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained
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*In Goofy voice* “MUR-DER…” 😂
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Not a lifetime PR but certainly my best 30K ever on this particular bike at this particular gym. With an 18 point delta between a low of 482 and a high of 500 Watts put me at just over 7 Watts/Kg on the high end and I came in heavy today!! I was moving!! 🤩
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Afterwards, a quick 10x10 Toes to Bar and it’s off to enjoy the rest of my Sunday 😁
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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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