ass kicker spin class

Got it handed to me as usual last night at spin class. I was using my TT bike again, and my coach pointed out that my aero position can be made better. Sweet!

The main set of spinning was utterly brual. Basically 90 seconds above LT, then 90 seconds rest.....7X's!!!!! Oh man, the first and fifth hurt the hardest. Amazing how if you can just concentrate on something and stay focused on it, how much it makes the pain hurt a teeny bit less.

Then I was like, phew the hard part is over. WRONG! 90 seconds more of the same thing but in one easier gear, then 45 seconds back to the same LT intensity, then 45 MORE seconds at an even harder gear. Yeah.......OUCH!

fast dreadmill run

33 mins on the dreadmill, with lotsa intervals. It was good to be indoors running! I did about 3.5 miles. Intervals are the way to go!

5 min WU
2 min speed increase with incline increase
4X (30 seconds fast, 90 seconds recover)
1 min fast, 1 min recover
2 min fast, 2 min recover
3 min fast, 3 min recover
2 min fast, 2 min recover
1 min fast, 1 min recover

coooooold ride!

it was freaking cold this morning....sub 30, which isnt bad for running, but for biking it is so cold because of the wind factor. 3 miles out of the gate i couldn't feel my fingers, and once the feeling started to return, they started to burn like nothing else! finally they settled back to normal and I was good to go from there. Man that burned!

We only did about 26 miles in an hour and 50 mins, so we were averaging like 14.5 miles/hour, and we are both fast riders. It was just so freaking cold!

I actually used my time trial bike for the first time in about 2 months because my road bike is in the shop getting a new headset. The headset on that bike kept freezing up, and when they opened it up yesterday the bearing cage completely dissolved! Yikes!

But it was good to be back on the TT bike...I felt totally comfy on it and riding the 25 miles didn't hurt even though I was not in the TT position for 99% of the ride. I did get onto a flat section where I was booking a constant 25-26 mph average. I like that!

dreadmill run

First run in exactly a week. Oops! Never felt like I stopped running, which is good. I did the usualy 30 mins of boredom. Thankfully there are intervals.

a moderate spin class

We did mostly strength training last night. Mostly it was sets of 60 rpm @ a high resistance. I prefer this over the fast stuff. The last 5 30 second sets were the hardest of the night. Basically it was the same resistance, but building ever 5 seconds until the last 5 seconds are all out. My heart rate got up there pretty high.

Now I gotta get back to running, something I haven't done in almost a week! Yikes!

a tough swim class

We were worked pretty hard tonight at class. I am really sore right now. Basically we are learning how to make our stroke as long as possible, so we are using muscles that we aren't used to using. I got a few pointers on fixing my squiggly right arm on my pull; I should not force it and just pull lighter.

I am going to do an endurance swim this week so that I am not dying so fast at class.

wiiiiiiindy long ride

Today's long ride was very windy. So much so that at times I wondered if I would get blown off of my bike! This ride went over a couple of race routes, so it was strange to be back on these roads and not be at a race pace.

This is also the longest ride I have done I think since I last crashed last July. My legs felt fine and I was zooming up the hills. Perhaps now that I am 14 pounds lighter on the bike that it is helping me go faster? I think its due to how I have been constantly keeping my shape up.

We did 47.7 miles at about a 15mph pace, kinda slow, but it was because of the wind and the hills. Here is the profile for this ride: