Wednesday night I had a bike workout to complete (I do this on a spinning bike at my gym – 4 Seasons). I warmed up for 20 minutes (155 HR) and then was supposed to get in 2 sets of LT for 5 min each with 2.5 min recovery in between. I’ve learned lately that its better to pace yourself when you have multiple sets to do in a workout so that you can actually make it through the whole thing. So for the first set I held my HR at 182 in a standing climb (my favorite!) and then recovered at 120 HR for 2.5 min. The next 5 min set I kept my HR at 185 and then after I joined the rest of the class for a 6 min standing climb and some jumps. Next week I have to do 3 sets of 5 minutes and try to keep the same HR. I never thought I would enjoy spinning, but its becoming one of my favorite workouts.
Last night was 7 miles on the treadmill @ 9:15 pace. I was supposed to do 3 mile increments with a 5 minute walk in between, but I got impatient. So, I ended up with 2 miles run, 5 minute walk, 5 miles run. Tonight I was supposed to do hills and a 60:00 bike ride but there are no spinning classes on friday nights so I did that last night before the 7 miles.
1/13 Bike 60 min (2 x 5:00 LT, 2:30 recovery)
1/14 Bike 60 min easy, 7 mi easy @ 9:15
Ritter
my life & running 