More Biking, Fat & Skinny, Plus some Runs

Greetings,

This week has been a combo of many avenues of exercise: mainly bodyweight exercises (still doing the JFK Fitness Program workouts from that 1960's book), some runs, and some rides.

I got back on the hybrid bike (basically a skinny version of a mountain bike tire, ideal for pavement and on gravel) and also spent some time on the fat bike. Wednesday was mainly a running day, with a 5 mile run with the running club. Thursday was a bike ride on the hybrid. Friday, another ride on the hybrid for 7.5 miles, then a 1.5 mile run after that, as a way to prep for the duathlon training I wanted a good measurement of what half of some parts of the race would be like.  The Duathlon is a 5K, 25K ride, and 5K to finish.  25K is roughly 15.5 miles, so I did 7.5 on the bike, then 1.5 as a run to see how I'd feel getting off the bike and into a run. I know from my days of triathlon training it was a hard thing to get used to.

This morning was a cool morning with no wind at all, so I put up with 35-40 degree temps and dressed warm enough for a 7 mile ride on the fat bike.   Took me about 33 minutes, so it was a pretty slow ride compared to a hybrid bike ride, but I feel the fat bike is a great strength builder due to its size and weight to propel. 

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Coffee Time!  This week has been a good mix of OG's Black Gourmet in the sachets, King of Coffee in sachets, and Black Gold in the BrewKups.  I think it was on Friday when I created a good Bulletproof Coffee mix with the Black Gold coffee flavor and the usual organic butter and coconut oil.

I'm really enjoying the OG brand and find the sachets to be very useful for at work and at home.  They don't take up a lot of space and can easily be portable anywhere for a quick cup to make. 

Still looking at doing a Coffee Party online with my OG Coffee Facebook group.  Join the page if you want to take part very soon and in the future too.

Want to get your own coffee right away? Visit http://tinyurl.com/kbcoffee

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Coach Rick Karboviak
http://tinyurl.com/kbcoffee - OG Coffee
http://tinyurl.com/rkofp - Kindle Training Guides