training-spinning | trainer intervals

Hours Sleeping	6	Time of Day	spinning – 12:00 PM trainer – 6:00 PM
Body Weight	7:00 AM - 179 1:00 PM - 179	Body Fat	8
Distance		Power	1st 20 min interval – 270 watts 2nd 20 min interval - 279++ watts
Time	Total (spinning) – 55 min	Speed	trainer – 21-24 mph
Total Ascent		Max

Breakfast	6:30 AM – cereal
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Workout Type	intervals
Weather
Course	spinning – IMA (hills and intervals) trainer – 2x20 at Seattle Multisport
Results
Equipment	Road Bike
Clothing

I woke up feeling much better! This cold is going away now for sure. Still coughing like a maniac at times and spitting up phlegm all day but not so light headed or feverish and much of my energy is back. Nice.

Today was my last day at the IMA spin class. It turned out much better than I thought it would when I started so yeah for that. Too bad I had to miss two classes and now I will miss the final week as I am going on vacation but big picture I would MUCH rather be where I am going than twiddling an indoor bike at a gym so don't go throwing me a pity party just yet. I'm only out the few bucks each class costs; NOT a problem.

I go to spin class thinking I'd be able to go whole hog and I was WRONG. I still can't breath properly and I was coughing and I'm just not very strong but it was better than Tuesday and even last week. A little better anyway.

At Seattle Multisport I tried something totally different. I had been stressed with concerns about power, training, and the usual second-guessing that comes when you have no idea how you will match up against your competition so resolved to do something new this time. Instead of riding at warp speed and cadence I slowed down to 21-24 mph and tried to feel the resistance more as opposed to getting that flywheel affect from the trainer when it is in ergo mode. I discussed this strategy with Ryan D and he said that it would be harder so I should drop my threshold power setting to something like 300 watts which is what I did.

At the beginning of the first 20 minute interval this felt ridiculously easy. Okay, not ridiculous but MUCH easier than normal. It was so easy that after five minutes in I turned to Greg K who was next to me asked if he thought it would be a good idea if I dialed up the power a bit. He said no (as I tend to go out too hard and then die somewhat in the second interval) so I hung tough and only upped it to 305 for the last five minutes.

during the first interval my watts/kg we by FAR the lowest of anyone there and that plus the fact that I felt like I could have held this for an hour or more had me pretty nervous. Greg and I chatted and I started the second interval at a threshold setting of 320 watts.

ASIDE – remember, we are doing these intervals at 90 percent of our threshold so this meant I was only pushing 288 actual watts.

I wanted to increase the resistance after five minutes but Greg again talked me into waiting five more so at 10 minutes in I finally increased it to 325. Two minutes later I was at 330. Two minutes later I was at 340. One minutes later I was 350 and now my watts/kg were finally approaching some of the other people... I kept jacking it up about 10 watts every minute and ended up riding the last minute at 400 watts (threshold) so that is 360 actual.

The whole time I was keeping my speed down under 25 mph and was trying to 'feel the load' but it felt like I had to either drop to around 21 or LESS for that to happen. During those last two minutes I also increased my cadence just a bit and for the last 30 seconds I went as hard as I could and that about killed me.

I think the watts/kg were 'right' when I was at 350+ watts so next time I give this a go I will start at a threshold setting of 320 or 330 for the first interval and hopefully be able to start the second there as well and also increase the load.

It's frustrating at times to have to learn how to train instead of just being able to work out.

Technorati Tags: Seattle Multisport,2x20

training-core | spinning

Hours Sleeping	9	Time of Day	gym – 5:30 AM spinning – 12:00 PM
Body Weight	7:00 AM - 180 12:00 PM - 182	Body Fat	9
Distance		Power
Time	Total (spinning) – 55 min	Speed
Total Ascent		Max

Breakfast	6:30 AM – smoothie
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Workout Type	intervals
Weather
Course	plank 3 min, 2 min each side spinning – IMA
Results
Equipment
Clothing

Wow. I went home early yesterday on account of I'm sick, hit the sack at 3:00 PM and did not get up until my alarm went off this morning! Sure, I wasn't sleeping the entire time but still, that's a new record for me.

I was apprehensive on my way to the gym thinking this might be too much too soon and sure enough after just one core exercise I felt like going home so did. Dang.

Because of this I almost did not go to the IMA for my spin class and arguably that would have been the right decisions but I went anyway. In the end it felt all right, I was a little light-headed for the first part of class and for sure I was not able to go very hard at all (maybe 70 percent?) but the sweat helped and felt a little better after.

Being sick is no fun. Tune in at 11 for more universal truths by Martin.

training-spinning | trainer intervals

Hours Sleeping	6	Time of Day	spinning – 12:00 PM trainer – 6:00 PM
Body Weight	12:00 PM – 180	Body Fat
Distance		Power	1st 20 – 279 watts 2nd 20 – 279 watts
Time	Total (spinning) – 55 min Total (trainer) – 55 min	Speed
Total Ascent		Max

Breakfast	6:30 AM – cereal 9:30 AM – yogurt, almonds, Stonewall's Jerquee, apple
Lunch	1:30 PM – smoothie, yogurt, apple, almonds 4:00 PM – Coke
Dinner
Workout Food	water
Injuries
Therapy
Workout Type	intervals
Weather
Course	spinning – hills trainer - 2x20
Results
Equipment	Time Trial Bike
Clothing

Oh man did I feel like crap this morning... Last night I got sick; it was one of those evenings where you can feel your throat get more and more sore as the night progresses and by the time I went to bed I opted for a dose of multi-symptom miracle medicine. All night it was cough, cough, cough.

So I blew off the gym. And felt good about it.

On the way to the bus I let an aspirin dissolve on the back of my tongue and it really helped my throat. I did it again at 11:30. And then again at 4. To me this is preferable to nasty throat spray.

During spinning I was only good for maybe 80% but I figured sweating might do me some good and since I could not work too hard anyway I was not worried about overdoing it. We did three hills, each 11-14 minutes in length (two minutes rest between hills) and basically kept increasing the resistance every minute and worked the last four or so minutes in and out of the saddle. It was all relatively slow cadence stuff. After I actually felt a tiny bit better.

At Seattle Multisport I figured it was important to get a bit more time on the TT bike even if I could not go hard. I had planned to just ride out the workout at 300 watts threshold (270 actual) but I felt reasonable to tried 310.

My breathing was again the limiting factor and with about five minutes to go I had to spend a little time on the wings to open up my lungs. The last couple of minutes were not easy.

I started the second interval at the same setting and was up on the wings after just a couple of minutes and then five minutes in I quit pedaling. Crazy how that happens, my mind just decides to stop focusing and I cave. I stood up to catch my breath, rested maybe 10 seconds and then got back to it. It was harder than I wanted it to be and at 12 minutes in I had to do the same thing.

I was able to shift up the last two minutes and finish at 34 mph but I was totally maxed out and not comfortable. :(

I rode both intervals in the 55x14 and maintained 29-30 mph for the first one but wavered between 26-29 mph for the second.

Now if I can get a lot of sleep and recover for Saturday I'm hoping this did me some good.

Technorati Tags: spinning,Seattle Multisport,2x20

training-core | spinning

Hours Sleeping	6	Time of Day	gym – 5:15 AM spinning – 12:00 PM
Body Weight	12:00 PM - 182	Body Fat
Distance		Power
Time	Total (spinning) – 50 min	Speed
Total Ascent		Max

Breakfast	6:30 AM - smoothie
Lunch
Dinner
Workout Food	water
Injuries
Therapy	stretching – hamstrings, quads, hip abductor
Workout Type	intervals
Weather
Course	plank 3 min, 2 min each side back extensions 3x40 clam knee lifts 100 each side side leg lifts 80 each leg twisters 40 each side – 10 lb roman chair knee lifts 3x40 hip abductors 3x30 – 100 lb push-ups 20 spinning - IMA
Results
Equipment
Clothing

Oh man, another tough day mentally.

Core was fine, in fact I threw in an extra exercise and my knee lifts felt good! That was nice.

At spinning it was another story. Sure, I was tired from yesterday but I don't seem to have the fortitude to push through lately... Tomorrow is a rest day so why can't I work hard two days in a row? No idea.

The entire class was a simulated race so there was not as much rest as usual, we mostly kept the resistance around 7-9/10 on a scale of perceived effort and even at 8 I was in trouble. Towards the end of the class I had to quit a couple of times and just stand on my pedals to catch my breath. Then with about 20 seconds to go (we had been ramping it up for the last 1.5 minutes – just like yesterday) I simply had to stop pedaling. Rats.

I feel like I can't get enough air! It's starting to bother me. Time to see my doctor and maybe a specialist? But I feel like it takes WAY too long to find the cause. Of course the longer I wait the longer I will be in the dark. :(

I just don't recall ever feeling exactly like this when my body is working properly and I'm just not fit, this seems like something different that is inhibiting me from working hard.

training-core | spinning

Hours Sleeping	6	Time of Day	gym – 5:30 AM spinning – 12:00 PM
Body Weight	7:00 AM - 180	Body Fat	8
Distance		Power
Time		Speed
Total Ascent		Max

Breakfast	6:30 AM - smoothie
Lunch
Dinner
Workout Food
Injuries
Therapy
Workout Type
Weather
Course	plank 3 min, 2 min each side clam knee lifts 100 each side side leg lifts 80 each side roman chair knee lifts 3x40 hip abductor 3x30 – 100 lb push-ups 20 spinning - IMA
Results
Equipment
Clothing

Core was okay, spinning was hard. I obviously was still feeling the workout from Monday morning.

I could only go about 85%.

training-core | spinning

Hours Sleeping	6	Time of Day	gym – 5:30 AM trainer – 6:00
Body Weight		Body Fat
Distance		Power	1st TT – 350 watts 2nd TT – 336 watts new threshold = 343
Time	1st TT – 14:55 2nd TT – 15:06	Speed
Total Ascent		Max

Breakfast	6:30 AM - smoothie
Lunch	1:30 PM – bread, cheese water 4:30 PM – Promax bar, water
Dinner
Workout Food	gym - water trainer - nuun
Injuries
Therapy
Workout Type	threshold test (2 x 10 km TT)
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 twisters 40 each side hip abductors 3x30 – 100 lb push-ups 20
Results
Equipment	Rain Bike
Clothing

Not quite enough sleep...

But core did feel okay today.

At Seattle Multisport it was test time which means we do two 10 km TTs and average our power to get a threshold setting. These are races meaning you try to go as hard as you can. The last time I did this test my numbers were not so hot (I was pretty tired) but the one previous to that I averaged 330 (I was well rested) which is reasonable. Today I was pretty well rested as well and managed to post one of my better CompuTrainer TTs ever.

ASIDE - If I recall correctly, I once posted a 14:45 at just slightly over 350 watts at Cycle University but that was one year and one blog ago and I can't find the numbers. I figure anything under 15 minutes is pretty good for me and means I am ready to race while not embarrassing myself.

We started the first TT and I was in the lead fairly quickly. Lane S was there and he decimates me out on the road so I was looking to him to set the pace and my goal was to hang on as long as possible. Didn't happen. After just a few minutes I realized I would need to pace myself/push myself which is a weakness but I tried to get dug in.

Half way into this first effort I was still around 370-380 watts on the climbs and over 300-320 watts on the descents so feeling okay. I actually kept it controlled on the last hill as I was already thinking ahead to the second effort and did not want to die a fiery death so finished around 400 watts with a little left in the tank but breathing very hard. We gave ourselves a 5-10 minute rest, not exactly sure how long it was.

Within minutes of starting the second effort I realized I was not going to be close to the first one but for a while I clung to the dream of 340 watts... unfortunately soon that was also not attainable.

I noticed that while I was okay on the climbs I was much slower on the descents. When I get tired it is really hard to keep the cadence up. Combine that with a little less sip on the climbs and you get a slower time and lower watts. It's frustrating to see your speed suck and watch as your average slowly drops watt by watt...

This bike only has a 50x12 and I was in it twice (three times?) during each effort. There is a gradual descent just before the last climb and when I'm feeling totally on it I can spin the 50x13 pretty good there or even try the 50x12 if I'm on fire. The first time I was in the 50x13 and I managed to use that gear again but I was turning the pedals over much slower the second time.

This time I did not hold back on the last hill and kept it around 450 watts all the way up but it was too little too late. My breathing half way in this time was the equivalent of where it was at towards the very end the first effort. I kept trying to slow it down but I had to pant in order to get enough oxygen.

So now I have a new threshold setting of 343 watts (assuming I am well rested). Yikes. That sounds like a tough number to base my efforts off of next week but I will give it a go.

Technorati Tags: Seattle Multisport,threshold power,CompuTrainer,10 km TT

training-core | spinning

Hours Sleeping	4 (maybe...)	Time of Day	gym – 5:15 AM spinning – 12:00 PM
Body Weight	7:00 AM - 181 12:00 PM - 182	Body Fat	9
Distance		Power
Time	Total (spinning) – 55 min	Speed
Total Ascent		Max

Breakfast	6:30 AM - smoothie 10:30 AM – almonds, yogurt, water
Lunch	1:30 PM – smoothie, orange, Stonewall's Jerquee, almonds (two of them covered in chocolate!), water
Dinner
Workout Food	water
Injuries
Therapy
Workout Type	hills
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 twisters 40 each side – 10 lb hip abductor 3x30 – 100 lb push-ups 20 spinning - IMA
Results
Equipment
Clothing

Argh... I woke up at 1:30, tried hard to sleep until about 3:30 and then caved and got out of bed. At least I got in a quality hour of working on bicycles in the garage, very peaceful this time of day that's for sure and kind of therapeutic. Now if only I could grab a nap after.

At the gym it was core time again. In spite of no sleep I did okay and I even managed to add a quickie exercise to my usual routine so that was a bonus.

In my spin class we did hills which meant we did several sustained efforts with multiple increases in resistance. I kinda liked that as yesterday was all about high cadence and so this felt hard but doable. Each increase in resistance lasted from 30 seconds to one minute and we would go about five or so minutes before we got a break.

I'm worried about my weight... I was hoping to bring it down under 180 but without a concerted effort (read: any effort) it's not going to happen. My body sure likes 180. Cutting back on my consumption has got to be one of the hardest things for me to do.

training-core | spinning

Hours Sleeping	6	Time of Day	gym – 5:30 AM spinning – 12:00 PM
Body Weight	12:00 PM - 181	Body Fat
Distance		Power
Time	Total (spinning) -	Speed
Total Ascent		Max

Breakfast	6:45 AM – cereal 10:00 AM – yogurt
Lunch
Dinner
Workout Food	water
Injuries
Therapy	stretching – hamstrings, quads, groin
Workout Type
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 push-ups 20 spinning - IMA
Results
Equipment
Clothing

The alarm woke me up up with a start this morning – that has not happened in a LONG time... I must have been crashed hard.

Core was not easy again but this time I lumped it and made it through the routine. Yeah, Martin gets a gold star. Whatever.

Spinning was hard as well. Stands to reason as I went relatively hard Monday, Tuesday and yesterday. At the end of class we did a two minute effort at '90 percent' and I came this close to quitting with about 15 seconds left... Luckily Andy G was next to me so I told him to go harder which in turn helped me to finish strong. Ouch.

I am looking forward to a big, fast rest. C'mon Friday.

training-core | spinning

Hours Sleeping		Time of Day	gym – 5:15 AM spinning – 12:00 PM
Body Weight	12:00 PM - 182	Body Fat
Distance		Power
Time	Total (spinning) – 45 min	Speed
Total Ascent		Max

Breakfast	7:00 AM - smoothie
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Workout Type
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 hip abductor 3x30 – 100 lb push-ups 20 spinning – class at IMA
Results
Equipment
Clothing

Core felt hard again. I guess that will not change much if I never up the number of reps, eh? Right, never mind.

Spinning was a little hard as well, I guess I still had some of Monday's workout in my legs but I warmed up and got into the swing of things. Until the last three minutes of class when I just did not feel like doing the acceleration that the instructor was asking us to do.

My week is still messed up. Not enough rest and not enough miles. Ditching the Sunday run helped and tomorrow will be my last day of stairs so hopefully then I can start riding more outside.

training-core | commute | spinning | Seattle Multisport

Hours Sleeping	6 (maybe...)	Time of Day	gym – 5:30 AM spinning – 12:00 PM trainer – 6:00 PM
Body Weight	7:15 AM - 182 12:00 PM - 182	Body Fat	9
Distance	commute – 12 miles	Power	interval #1 – 279 watts interval #2 - 270+ watts
Time	Total	Speed
Total Ascent		Max

Breakfast	6:45 AM - smoothie
Lunch	11:00 AM – chocolate 1:30 PM – smoothie 2:00 PM - Stonewall's Jerquee, pretzels, water, orange, lots of nuts
Dinner
Workout Food	gym - water trainer – shot of gel, nuun
Injuries
Therapy	3:30 PM - chiropractic
Workout Type	intervals, 2x20
Weather	mid 40s to low 50s, cloudy, dry
Course	ball leg lifts 3x20 each leg roan chair knee lifts 3x40 cable cross-overs 2x15 – 15 lb cable punches 2x15 – 15 lb push-ups 2x20 spinning - IMA trainer - Seattle Multisport
Results
Equipment	commute - Town Bike trainer - Rain Bike
Clothing

Hit the hay at 9:30, up at 3. Not good. So what do I plan for today? Tons of exercising.

At the gym I wanted to mix it up so did some cable work. Kinda fun but also not so helpful I'm thinking... It just felt easy and I wanted to get out of there.

At lunch I went spinning and noticed I was still REALLY tired. We did some hard efforts (30 seconds all out, etc.) and kept the resistance on more than usual (we had a substitute instructor) and we went a few minutes longer than usual. By the end of class I was not able to go when told to do so. :(

Riding to my Chiropractor I felt totally gassed and was just twiddling along on my bike. Climbing up Capitol Hill after my appointment felt no different.

I started my first interval at Seattle Multisport at a threshold setting of 310 watts, we were doing the intervals at 90 percent of threshold so this meant my load was 279 watts. I almost chose 300 but at the last second upped it to 310 thinking 300 was ridiculous.

I made it but it was not easy to keep my cadence up/my speed over 24 mph while in the 50x14. So when we started the second interval I lowered my threshold to 300 watts which is a load of 270 watts.

At first even this seemed kind of hard but I stuck it out. With five minutes to go I was not keeling over so I upped the threshold by 10 watts and managed to do that every minute so did the last minute at 350 watts which is an actual load of 315 watts.

At the end Greg turns to me and said, "Where did that come from?" My response was that I probably did not go hard enough and so still had some gas in the tank but in retrospect I should have just spun easy or bagged this workout altogether as I was not able to go hard all day.

Obviously I am still learning to listen to my body and today I was wearing earplugs. Say hello to garbage miles. When I got home all I could do was shove some food in my mouth and rinse off and get in bed.

Technorati Tags: Seattle Multisport

training-core | spinning

Hours Sleeping	7	Time of Day	gym – 5:00 AM
Body Weight	7:15 Am - 181 12:00 PM - 182	Body Fat	9
Distance		Power
Time	Total (spinning) – 45 min	Speed
Total Ascent		Max

Breakfast	6:15 AM - smoothie
Lunch	11:00 Am – orange, water 1:15 PM – smoothie 2:00 PM – massive veggie burrito
Dinner
Workout Food	water
Injuries
Therapy	stretching – hamstrings, quads, hips
Workout Type
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 hip abductor 3x30 – 100 lb push-ups 20 spinning - IMA
Results
Equipment
Clothing

I got some sleep – yes!

Then I bounced out of bed five minutes before my alarm went off and actually showed up at the gym right when it opened. Hooray for me.

Core was hard but I was motivated to get through it. Good thing too as I was panting pretty good those last few seconds of my plank. Sheesh!

Spinning at the IMA was fun for a change. Pretty darn sure there is a direct correlation between the amount of rest I get and the quality of my workout... :) Last week I showed up beat down for class but this time did nothing the previous day. And guess what, rest works! Go figure.

training-core | spinning | Seattle Multisport

Hours Sleeping	6	Time of Day	gym – 5:00 AM spinning – 12:00 PM trainer – 6:00 PM
Body Weight	7:00 AM - 181 12:00 PM - 182	Body Fat	10
Distance		Power	1st interval – 297 watts 2nd interval - 288+ watts
Time	Total (spinning) – 45 min Total (trainer) – 51 min	Speed
Total Ascent		Max

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
Dinner
Workout Food	water
Injuries
Therapy
Workout Type	endurance +
Weather
Course	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
Results
Equipment	Rain Bike
Clothing

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.

Technorati Tags: Seattle Multisport

training-core | spinning

Hours Sleeping	7	Time of Day	gym - 5:45 AM spinning – 12:00 PM
Body Weight	7:00 AM - 180 12:00 PM - 181	Body Fat	9
Distance		Power
Time	Total (spinning) – 45 min	Speed
Total Ascent		Max

Breakfast	6:45 AM – cereal 8:45 AM – mandarin orange
Lunch	1:30 PM – smoothie, 3 pieces Pilot Bread w/peanut butter, pear, water
Dinner
Workout Food	water
Injuries
Therapy	stretching – hamstrings, quads, groin, hip abductors
Workout Type
Weather
Course	ball leg lifts 3x20 each leg back extensions 3x30 plank 2 min, 1 min, 2 min each side roman chair knee lifts 3x40 hip abductor 3x30 – 100 lb push-ups - 20
Results
Equipment
Clothing

I went back to an old core exercise today and it was tough. I put my hands on the floor like I'm going to do push-ups and then put my feet on an exercise ball and assume the plank position. From here I lift one foot up and out to the side while keeping my leg straight. This engages my core so my other foot doesn't fall off the ball and it works my hip abductors too. I try to do three sets of 40 (20 with each leg) and by the third set I am ready to quit.

I feel tired today... Saturday/Sunday/Monday sure wore me out. I can tell when walking up the stairs to my office is difficult.

Today was the first day of the winter quarter spin class at the IMA. Andy G told me about these and they seemed like a great idea a few weeks ago so I signed up. Now that I want to do the indoor trainer session at Seattle Multisport Monday morning it might not be so smart... we'll see how this pans out.

The class today was fine. It was not hard at all and I kinda backed off on the resistance a bit to make sure I did not dig too deep of a hole for myself. So it wasn't the active recovery it maybe should have been and it was not a hard workout. Junk workout anyone? Rats.

But it was good to walk and talk with Andy, we don't seem to have much time for that at work.

And my weight seems to have tapered off a tad – yes!

training-core | spinning

Hours Sleeping	6	Time of Day	gym – 5:15 AM spinning – 12:00 PM
Body Weight		Body Fat
Distance		Power
Time	Total (spinning) – 45 min Moving	Speed	Overall Moving
Total Ascent		Max	Speed Elevation Gradient

Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy	stretching – hamstrings, quads
Workout Type
Weather
Course	sideways rubber band walk 3x across the aerobics studio back extensions 3x30 plank 3 min, 2 min each side roman chair knee lifts 3x40 hip abductors 3x30 – 100 lb
Results
Equipment
Clothing

Today I did manage to join the IMA. It sure feels strange being back here after spending so much time in this facility as an undergraduate.

The place is huge (it got extensively remodeled a year or two ago) but the racket ball and squash courts are just the same as they used to be and this is where I found myself for a spinning class. All they did was put some acoustic tile on the walls, add a sound system that you can plug an iPod into and install a "big ass fan" on the ceiling. Damn, that thing moves a lot of air.

The bikes were okay except you can't move the handlebars forward or backward so every time I got out of the saddle my knees would slam into the bars. Not so great. The saddle height is also only adjustable in about 1 cm increments and I could tell I was right in between two settings. Oh well.

I went with Andy G (friend and co-worker) so that was good. The instructor was  very average.

The biggest disappointment was that the class was only 30 minutes of work! We diddled around for the first 15 minutes, worked for 30 and then cooled off so we could stretch for the last 10. Whatever.  But I'm just blowing smoke, it's really cheap and beats not doing a spin class at all so I will probably come back. And I'm psyched about being able to run out of here in addition to spinning. And most important of all, I'm psyched about scheduling a break in my day so I actually get away from my desk on a regular basis. that has got to be good.

Technorati Tags: UW IMA