20k TT and 3-3-3-3-3 back squats

20k TT @ 80% effort — after work
Total time: 38:21/19.6 MPH
AHR = 129

Not an all out effort so pretty pleased with this pace. Just went out and enjoyed the zoom on my bike. Sooo needed it today after a stuffy day inside the office and a smelly, stuffy ride home on the bus.

After, I did the 5 sets of 3 back squats. Did 128# for all sets — each set was challenging and wasn't sure I could go up another 20 so held at 128.

Additionally, I did 3 consecutive unassisted pull ups pre-ride, then 4 consecutive unassisted pre-back squats and another 3 same to wrap up my workout. So, total of 10 unassisted pullups! 3-4 months ago, I struggled to do just one so this is a real indicator of progress in terms of being physically stronger.  It makes me feel pretty bad azz :)

I am trying to front load my workouts this week as I'll be flying to NC this weekend to visit my Dad. Don't want to pack workout gear for the couple days so going to try and get as many workouts done by Friday morning as possible and use Monday (which is scheduled rest day) for any overflow.