seize the time
seize the time, cos it's now or never baby.....
Friday: rest day
Saturday's training:
1. morning: rollers – ride to the music: Doves' Last Broadcast
110 target cadence x 60 mins
(60 mins, 54.1 kmph, 110 cadence, 150 / 160 HR av / max)
Motivation: the ultimate training music....
2. daytime: じょんのび onsen: Sean Kelly sauna training (6 mins x 3)
Motivation: Sean Kelly dishing out the pain on his Vitus....
3. night:
Dumbbells and beer: Strength work
lunges (10kg x 10) 3 sets
shoulder shrugs (10kg x 20) 3 sets
calf raises (10kg x 30) 3 sets
1 leg squat (7.5kg x 15) 3 sets
biceps curl (7.5kg x 15) 3 sets
shoulder press (7.5kg x 15) 3 sets
Motivation: Sapporo's finest...
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