Fat Bike Friday

Greetings,

I added in some kettlebell swings to the workout mix this week, some track stuff, some easy running, and a nice fat bike ride as well.

Monday was a nice run for 2.5 miles, nice and easy pace to start the week.

Tuesday was a 5 mile bike ride in the morning, with a 2.5 mile track workout in the evening for TNT, or Tuesday Night Track.  I did 400's in 82-85 second times, doing one every 2:30 on the clock. After 2 miles of that in under 20 minutes, I then did some striders for 4 x 100 walk, 100 striders. Before the 2 miles under 20 minutes, I also did a warm-up 400 in 90 seconds to add up to 2.5 miles total.

Wednesday was a Swings workout in the morning, and a 7 mile ride after work.

Thursday was another 2.5 mile run in the morning. Today was a nice adventure ride in the country on "Fat Bike Friday", its kind of a summer theme I have going on, trying to get in a nice ride on the fat bike each Friday if I can.

As for coffee choices, I'm getting a mix of OG's Gourmet Black and Café Latte in the mornings, and a cup in the afternoon at times.

Check out OG's great tasting coffees and teas at http://tinyurl.com/kbcoffee

I'll be adding more kettlebells next week, just have to start doing it. Harder to make the choice between morning runs and kettlebell workouts this summer. Was a lot easier this winter to make that decision.

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Coach Rick
Kettlebells & Coffee