20 January 2011

training-core | spinning | Seattle Multisport

6 Time
of Day
gym – 5:00 AM
spinning – 12:00 PM
trainer – 6:00 PM
7:00 AM - 181
12:00 PM - 182
Distance   Power 1st interval – 297 watts
2nd interval - 288+ watts
Time Total (spinning) – 45 min
Total (trainer) – 51 min
Breakfast 6:45 AM – cereal
9:00 AM – banana
Lunch 1:30 PM – smoothie, 2 sample size Luna bars
2:00 PM – 2 bananas, orange, pretzels, macaroni & cheese
Workout Food water
Workout Type endurance +
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups - 20
Equipment Rain Bike

Core was okay, those leg lifts are kicking my ass. At least I was able to hit my usual plank time today unlike Tuesday.

I have signed up for this spinning class at the IMA every Tuesday and Thursday at lunch and today, just like Tuesday I tried not to go very hard. As it happened, the instructor was still teaching everyone technique and we did not work that hard. She taught us about where to position your foot in the "toe cages", "scraping mud off the bottom of your foot" and that to adjust your saddle height properly you should to a Captain Morgan next to the spin bike and put the saddle at the level of your thigh. Whatever. She is good at remembering names so that is nice.

At Seattle Multisport I could tell I was sorta tired during the warm-up but increased my threshold power to 330 (it was 225 last week) anyway just to see if I could do it; our intervals are at 90 percent of our threshold. And I did. Once.

I was breathing pretty good for the last five minutes of the first interval so adjusted it down to 320 for the start of the second. That still felt hard but after 10 minutes I upped it to 330 anyway. I lasted maybe five minutes and then had to drop it back to 320.

And about one minute after that I quit pedaling. Damn. I just lost focus. Plus I was tired and [insert several lame excuses here...].

After catching my breath for maybe 20 seconds I got going again and was able to finish the interval. With five minutes to go I upped the threshold power to 330 and then with four to go I upped it to 340 but unlike last week that was all she wrote and I had to drop it back down to 330 shortly thereafter and finished gasping for air.

So, not exactly the workout I wanted but good to see that I did not go backwards compared to last week and this has been a hard week for me with no real rest. In my book that is progress. For sure if I had shown up rested I could have set the threshold at 330 for both intervals if not more. The morale of that story is rest counts.

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