My kind of Triathlon (+ CTC)

Today the mrs was off out to see a friend and do "shopping" hmm I'll stay at home and get my chores done then - started early and got the house cleaned and tidied (downstairs) incl furniture moved to hoover under ie a proper job. So I'd planned one day to do a kind of triathlon - my kind of triathlon - stuff the running and swimming - I'd do road bike - erg - weights - so I did 

Out on the bike for my usual route and managed my fastest time to date  :-D [url=http://connect.garmin.com/activity/338341063]Garmin Output[/url] still slow by anyone who actually bikes  :lol: ave moving speed of 26.2km/h

Then back and changed into the AIO from the bike gear and out to the shed - screwed the seat back together (borrowed a bolt for erg in work) and then set about 60@18 HRR 170 (146) - with the temp at 24C (75F) - nice and sweaty - thought about canning it at 30min but decided to crack on - never know when I'll get an opportunity like this to train again so tried to work on technique

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps55b5e055.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps55b5e055.jpg[/img][/url]

Then a blast at the CTC - started hard and kept it that way - in fact the HR went 1 bpm higher than my 2k yesterday :lol: but I mucked up the timing and about 5 seconds left on the clock with a pred finish of 671m showing I watched and daren't take another stroke to see my result drop to 661 and the second minute came in @19 FFS - oh well I'll get there - I might get someone to come in and count for me  :S 

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps55e1dd81.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps55e1dd81.jpg[/img][/url]

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps6f90a47b.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps6f90a47b.jpg[/img][/url]

[url=http://connect.garmin.com/activity/338341113]Garmin Output for CTC[/url]

Finally some weights - trying to get the "ass to grass" in squats so bought a medicine ball and basically the idea is to get my butt to touch it - felt a bit like bambi trying to stand on the first few :lol: for those who know - are the heels supposed to rise? (I don't think they are) 

[youtube]http://www.youtube.com/watch?v=2LDKzJeBL4Y[/youtube]

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Squats 10 by 20(bar) - 20 - 30 - 40kg - ass to grass

Deadlift 10 by 90kg x 3 sets 

Bent over pull-ups 10 by  60kg x 3 sets

Upright row 10 by 40kg x 3sets

Alt DB hammer curl 10 by 13.5kg(+bars) x3

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By the time I finished the temp was over 27C in the shed - this picture was taken as I started the weights

[url=http://s1255.photobucket.com/user/Beowulf-91/media/erg/null_zps1d05b704.jpg.html][img]http://i1255.photobucket.com/albums/hh630/Beowulf-91/erg/null_zps1d05b704.jpg[/img][/url]

That should burn some calories  :-D