Light Interval Training and Cycling on the Trainer

Right upper back has a “pinch”, either from the Clean Shrugs or some Pullups I was doing on Thursday.

Light interval training:
250m Row, GHD Back Extension with pause at the top, GHD Situps, Ring Rows

Cycling on the Resistance Trainer:
5 minute warmup at moderate cadence (Middle Chain Ring – 2nd Gear) 10mph
5 minute ramp up to cadence 100RPM (Increasing one gear per minute) 12-20mph
5 minute Alternating between Big Ring-8th Gear for one minute, Middle Ring-8th gear for one minute (28mph & 20mph)
5 minute cooldown from Middle Ring-8th gear, reducing one gear per minute.

Total distance: 5.2 miles; 15mph average; 28 mph max

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