Cycling Trainer and Tabata Intervals
Gearing 2:2 (2nd/middle chain ring, 2 lowest gear on cassette of 10) 5 minute Warmup 10mph 5 minute incremental increase to 15mph Gear 2:7 5 minutes at 17mph 5 minutes Tabata Intervals (20s 22.5mph, 10s 16.5mph) Gear 2:5 5 minute moderate cooldown 16mph Total: 25 minutes, 6.84 miles, 16.4mph average

Hiking and Jogging
Went to Caesar Creek State Park and hiked 4 miles on the difficult mountain bike trails.  Too challenging for us to bike, but it made for a nice hike.  We jogged on the up hill stints which was kinda fun for us non-joggers!

Mountain Biking and Hiking
Spent the afternoon mountain biking and hiking at East Fork State Park.

Cycling
Took the touring bikes out for a ride on a beautiful sunny day. We both tried something new. We cycled over 30 miles on the LMST using just one gear, passing more people than passed us! So that’s what a single speed bike feels like… quite a unique workout…. now… where is that foam roller?!? 32 Miles, 2hr45 min

Shoulder Work
Warmup: Row 250m x 4 with 30 second rest intervals Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95 Workout: Overhead Squat 95, 105, 115, 125, 132#/60kg PR Continuing to progress my shoulder strength.  In March I couldn’t OHS an empty bar without dropping it due to poor flexibility.  Stuck doing PVC for quite a while.  Haven’t tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept. Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this an