Today was the usual spin class at the YMCA, and for the second week in a row I have considered staying in bed. Hmm. I need some more sleep, but we got LOST season 5 on dvd from my brother and it has been keeping me up late!
So, class was not typical actually. Apparently the person who locked the Y last night took the keys home, and the morning staff did not have the key to open the spin room. So, I grabbed the spin bike in the main area and decided to do some kind of work. I just got this indoor cycling book and so decided to stretch my brain and try to remember a workout.
My warm-up consisted of 5 min easy spin, then 6 min alternating workload from left/right for 1:00 each. I liked that. Warmed up the thighs real nice-like. Next… ahh, the spin door is open!
Jamie led us through a good workout of speed work and hills with adequate recovery. No Sufferfest here, but I did push it up into Z5 on the hills. Mainly i I wanted my cadence to be consistent. I would like to be able to stay in my big chain ring and power up the minor hills, keeping my speed consistent.
Here is my heart rate data:
- z1-2 (105-143) =32:30
- z3 (144-150) = 18:41
- z4-5 (152-175) = 19:13
- Total Time = 1:10:23, avg HR = 142
I feel good. My hip muscle, which I pulled in December and been off of running most of the space of a month, feels ok. Legs feel great. I am icing my hip, though, as I type as a preventative measure.
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