32km Cycle + Strength

http://connect.garmin.com/activity/193798706

Distance:	32.05 km
Time:	1:10:06
Avg Speed:	27.4 km/h
Elevation Gain:	318 m

Longer ride, although had 30mins right in the middle to catch up with a mate. Back is feeling a bit uncomfortable and I think the gears need a bit of a fine tune. A tad harder to climb due to the gearing and getting used to the positioning. Average speed is up by about three or four k's an hour. Quicker downhill and on the flat but not much quicker going up hills.

Strength


Squat 65 65 65 65 65
Pull ups 5 4 4
SL Descending Squats 20+20 20+20
SL Box jumps 15+15
Hollow Hold 3x30sec holds

In the gym about 90mins after the ride so feeling a bit dead.