The hills of Conklin on the bike

After playing the wedding rehearsal, I had nothing to do and instead of spending my entire evening alone in my hotel, I got my brother's bike and did a 10 mile loop in Conklin Forks.  Of the 3 hill climbs I did last year, this was the hardest, so I chose this one.  

From my brother's house:  Conklin Rd to Fallbrook to Stetson to Finch to Ross Hill to State Line to Brady Hill to Conklin Forks to Conklin Rd.   About a 750' elevation gain, 1047' of total climbing.  

Conklin Forks is still beautiful and so quiet.   

I took a ride across the bridge to Kirkwood which is closed to cars, but not bikes.  

The Susquehanna River that I grew up on, still beautiful also.  

stadium stairs

Was in Murfreesboro yesterday, took advantage of the MTSU stadium stairs.   I probably over did it a bit.   Did 20x which was the most in a long time.  But it took me over an hour.   

20x stadium stairs - MTSU Floyd stadium

Did these in sets of 6, 3, 3, 3, 3, 2.    Knee was a little sore afterward as well and calves and quads.   After the workout, was down to 141.1, but morning weight was a 142.2.   

Today, did a leisurely bike ride and resistance work - pullups, pushups, ab wheel, hip thrusts, etc..

Leaving tomorrow early for NY to play my niece's wedding.  Probably 5 days of very little exercise coming up.   

This was my last one, #20.  Barely making it...

 

Bike spring, resistance

Another PR in the 2.5 mile bike sprint on gravel with the heavy mtn bike.  Again, wasn't 'trying' for a PR, just working hard  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:44

Max HR - 177

HR hit 160 one minute into the sprint and stayed there for about the next 5:17, then above 170 the rest of the way.  

Also did some resistance last night.  I think the hip thrust deck that I have is the single hardest piece of equipment.  I've been doing 20x with 3 bands, holding the last 5.   2 or 3 sets.  Best glute exercise.

Was going to go to Murfreesboro today but it stormed.  Was going to run stadium stairs, maybe tomorrow.  

Weight is about the same despite really light eating.   Yesterday, I ate a lb of grilled tuna, 2 apples,  an orange and some Wasa crackers.   Probably about 1400 cal.   Getting to that 'jelly belly' stage where the last of the fat softens up before it goes away.   A hard process but it's going.    Still at ~143 lbs and 13% body fat according to the Hume pod.    

Bike climb

 Did a bike climb today, didn't intend to really bust it but I did.  Fastest post op and fastest in about 2 yrs.   I thought I'd just keep my HR low today and just burn some calories but, after making good time on the first half, I started cranking toward the end.  The kicker is that I kept my HR relatively low until the final sprint.  I was only over 170 for 4 min total.

Roark's Cove bike climb

Total time - 21:38

Avg speed - 6.5 mph

Max HR - 188

HR over 170 - 4:02

HR over 180 - 0:52

Encouraging as I ever so slowly drop my body fat and increase fitness.  This may be in the top several all time on this course.   Still need to do more consistent strength work which I find difficult.  But it snowballs as I make progress.  Woke up this morning at 143.7 so a ways to go.  

Bike sprint PR

 Pushing the envelope on the bike sprint course, a PR by just one second.

Maybe getting in better shape, HR only peaked at 171 and no spike at the end.  HR also went briefly down to 142 almost halfway, which it hasn't done before.  I spent more time off the seat pumping on this one.  Avg 14 mph which is pretty good on gravel and hills with a 33 lb bike.   

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:47

Max HR - 171

I will also do some strength work later.

Weather is great, cloudy, thunder rumbling, occasional showers, not hot.  75º but a tad humid, dewpoint 69º.

Weight holding at 143-144.   I do my Hume measurement after peeing in the morning so it's not my lowest weight of the day.  That occurs usually after toilet and workout.   To lose that last 5 is going to take a little hunger.

One good thing about the weather, my plant collection loves it.  

 

 

Water running

First time in the lake this season.  I did a set of water running and, being a new exercise, it felt actually pretty challenging.  Not that it raised my HR super high, but I definitely felt it in my hip flexors.  Not really 'warm' but certainly swimable.  I estimate about 76º

Water running

4 x 60 (R-L) strokes w/ 1 min rest

Definitely a good training exercise for future running.  

Still hanging at 143 -144 lbs.   Losing that last 4-5 lbs is the toughest.  The body really wants to hang on to it.

The Sherpa that gets me to the lake turns 25 this yr.

strength circuit

Yesterday, did a home strength circuit focusing on core and glutes.  Pulled out the hip thrust machine.  

3 x 45 - Bicycle crunches w/ 10 lb ankle weights

3 x 20 - hanging ab straps w/ 10 lb ankle weights

3 x 20 - ab wheel

2 x 20 - hip thrusts w/ 3 bands

3 x 30 - shallow Bulgarian squats w/ 45 lbs

3 x 8 - lean back squats

3 x 30 - pushups

Definitely something I want to do more of.  Maybe do this every other day along with the bike.  This and eating more protein, perhaps I can increase my muscle to fat ratio.  Get leaner / stronger.