June 2018 – 30 Days of Cycling – 14 Days across ‘The Great Lakes of Ontario’

Month 7: Cycle ‘The Great Lakes of Ontario’ – 30 Days of Cycling

183/365
Friday, June 1, 2018
Daily challenge
Workout: 120km cycling – Cornwall to Brockville
15.7 Pace
6:45 minutes
Calories 2500 burned

Other training: NONE

184/365
Saturday, June 2, 2018
Daily challenge
Workout: 167.94 Km cycling – Brockville to Belleville
9 hours of cycling
3700 calories burned

Other training: none

185/365
Sunday, June 3, 2018
Daily challenge
Workout: 43.24 km – Belleville to Trenton
2:34:58 of cycling
1000 calories burned

Other training: none

186/365
Monday, June 4, 2018
Daily challenge
Workout: 16 km stationary cycle –

Other training: none

187/365
Tuesday, June 5, 2018
Daily challenge
Workout: 9 km stationary cycle

Other training:
Resistance training: 75% squat 5×5; 75% deadlift 5×5

188/365
Wednesday, June 6, 2018
Daily challenge
Workout: 2.5 km running

Other training:
Resistance training:
Bench 4×8 (225) – heeling wrist pain from bike crash
100 pullups
100 triceps push-ups

189/365
Thursday, June 7, 2018
Daily challenge
Workout: 10 rounds of interval biking
20 off – 10 full sprint, heavy resistance

Other training:
Resistance training: Heavy DB shoulder press 3 x 6 3-1-2 tempo
Circuit: Kettle bell swings (30 sec.) – reverse goblet lunges, knee drive (20 reps); lateral raises (20 reps)
Body weight front leg raises /ss/ lateral raises – 2 sets – 10 each leg

190/365
Friday, June 8, 2018
Daily challenge
Workout: Main set- 5 miles – .3 miles easy, .4 miles hill climb, .3 miles easy (repeat for 5 miles)

Other training:
Resistance training: back and biceps

191/365
Saturday, June 9, 2018
Daily challenge
Workout: Virtual 30 minute RPM class @ GoodLife

Other training:
Resistance training: Glutes and hamstrings
VMO Body weight step ups 3 x 15 /ss/ 3 x 10 cable RDL’s 2-2-1
Good mornings 3 x 10 /ss/ hamstring curls (3 x 20)
Barbell reverse lunges @ 135 lbs 3 x 10
Mobility stretching (hips, glutes, hamstrings)

192/365
Sunday, June 10, 2018
Daily challenge
Workout: 5 km bike warmup – 3 hill runs @ Murder Mountain, both sides x 5 rounds

Other training: NONE

193/365
Monday, June 11, 2018
Daily challenge
Workout: 20 km RPM class @ GoodLife Fitness

Other training: Resistance training (anterior upper body)
DB chest press 3 x 6 @ 90 lbs (3-1-1)
DB fly’s 3 x 6 @ 60lbs
Triceps pushdowns; kettle bell slow tempo triceps’ push-ups (1 leg up)

194/365
Tuesday, June 12, 2018
Daily challenge
Workout: 20 km RPM class @ GoodLife Fitness

Other training:
Resistance training: hamstrings/glutes
Barbell static side lunges 3 sets x 8 each leg
Split squats 3-1-0-0 3 x 8 @95 lbs
Lying hamstring curls 3 x 8 4-1-0-0 tempo /ss/ 15 reps gas outs for speed /ss/ with 45 sec. wall sits

195/365
Wednesday, June 13, 2018
Daily challenge
Workout: 20 km RPM class @ GoodLife Fitness

Other training:
Resistance training: Back
Pull ups (4-0-0) 3 x 7
Bar cable rows (4-1-1-0) 3 x 8
Lat pulldowns (4-1-1-0) 3 x 8
Face pulls (4-1-1-0) 3 x 8
DB curls (4-1-1-0) 3 x 8

196/365
Thursday, June 14, 2018
Daily challenge
Workout: 1 mile speed, 1 mile hill climb x 3 rounds

Other training:
Resistance training: Running and Circuit
1 mile run, 100 skips, 20 DB snatches, 25 kettle bell swings, 2 mile run
3 circuits in total – 4 separate runs in total
TOTAL: 6 Miles, 300 Skips, 60 Snatches, 75 kettle bell swings

197/365
Friday, June 15, 2018
Daily challenge
Workout: 27 Km bike ride

Other training: none

198/365
Saturday, June 16, 2018
Daily challenge
Workout: 5 mile bike sprint

Other training: myodetox performance 90 minute Fushion workout!

199/365
Sunday, June 17, 2018
Daily challenge
Workout: 5k sprint on bike

Other training:
Resistance training: Full body –
Deadlifts: 225×3, 275x, 325×3
Chin-ups: 4-1-0-0
Heavy Cable rows: 3 x 6 (110 pulls)
DB curls (negatives) 3-2-0-0
Side-plank holds, ab roller

200/365
Monday, June 18, 2018
Daily challenge
Workout: Water Front trail 90 km bike ride – Burlington to Waterford –
90 km
5:34:05
2524 calories burned

Other training: none

201/365
Tuesday, June 19, 2018
Daily challenge
Workout: Waterfront trail 99 km bike ride – Waterford to Port Stanley
99 km
4:59:15
1978 calories burned

Other training: none

202/365
Wednesday, June 20, 2018
Daily challenge
Workout: Waterfront trail 116 km bike ride –Port Stanley to Chatham Kent
5:57:44
2387 calories burned

Other training: resistance band work in motel

203/365
Thursday, June 21, 2018
Daily challenge
Workout: Waterfront trail 116 km bike ride –Chatham Kent to Lambton Shores
6:30:56
2387 calories burned

Other training: none

204/365
Friday, June 22, 2018
Daily challenge
Workout: Waterfront trail 72 km bike ride – Lambton Shores to Goderich
4:04:32
1700 calories burned

Other training: resistance
3 rounds: Tabata row (500 m – 2 minutes) /ss/ pushups 1st set; close grip static holds 2n set; lateral BB raises

205/365
Saturday, June 23, 2018
Daily challenge
Workout: Waterfront trail 100 km – Goderich to South Hampton

Other training: none

206/365
Sunday, June 24, 2018
Daily challenge
Workout: Waterfront trail 108 km bike ride – South Hampton to Tobermory (Tobermory to Manitoulin Island Ferry)

Other training: none

207/365
Monday, June 25, 2018
Daily challenge
Workout: Waterfront trail 105.7 km bike ride – Manitoulin Island to Espanola
5:32:57
1905 calories burned

Other training: none

208/365
Tuesday, June 26, 2018
Daily challenge
Workout: Waterfront trail 125 km bike ride – Espanola to Iron Bridge
6:02:45
2146 calories burned

Other training: none

209/365
Wednesday, June 27, 2018
Daily challenge
Workout: Waterfront trail 125 km bike ride – Iron Bridge to Sault St. Marie
4:57:25
1793 calories burned

Other training: none

210/365
Thursday, June 28, 2018
Daily challenge
Workout: 20 km bike
53:48.6
456 calories burned

Other training:
Resistance training
Upper Anterior
DB incline – 3 x 8 @ 95 lbs
Lateral shoulder raise /ss/ front DB raises
DB single arm shoulder press
tricep push downs (slow tempo); BB reverse curls
Medicine ball single arm push-ups

Running: 8.5 km – 46.50.8

211/365
Friday, June 29, 2018
Daily challenge
Workout: 5 km technical easy bike ride

Other training:
Resistance: Back
Pull-ups – negatives 3 x 6
Narrow grip lat pull downs /ss/ rope curls 3 x 10 (slow tempo)
Heavy DB rows – 8 x 100 lbs – 3 sets
Pull press on bench – 2 plates (1-1-2)
Single arm cable curls (3 x 10 – 1-2-2 tempo)

Swimming: 35 minute swim in Gulliver’s Lake
2.75 km (apparently) don’t think Garmin 35 forerunner has this correct

212/365
Saturday, June 30, 2018
Daily challenge
Workout: 1 minute speed rounds on bike post workout

Other training:
Resistance training:
Circuit: Knee up, reverse Kettle bell lunges /ss/ goblet squats /ss/ hamstring curls – 4 rounds

Swimming:
Olive the Lake (approx. 1000 m swim)

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