Today's Workout - Spin

I subbed for James today and taught a 1 hour spin class. That extra 15 minutes makes a big difference. We did lots of intervals today and my poor legs were still so tired from the long run yesterday - but I'm feeling much better now so I think it pulled a lot of the lactic acid out. Hopefully it will make me run faster in my 5K on Saturday :) ha ha

Workouts

This week is recovery week. Every 4th week of our program is a recovery week so we can rest and recuperate. Hooray for recovery week!

Monday we did a nice easy 5 miles. Our training program says to go at a 10:15 pace but we averaged a 9:20 pace. I figure it's fine to go where we are comfortable. I never felt like I was pushing it and could have held it longer.

Today was spin. We started with intervals (1 min on 30 s. off 30 s. on 4x) then did a nice 10 minute hill with isolations followed by some endurance work. For endurance we did 2 min. moderate (RPE 6.5) 2 min. attack (RPE 8) 2 min. moderate 3 min. attack 2 min moderate 4 min attack then 1 min moderate and all out for 1 minute to finish up class. The workout felt good.

Tomorrow: 5 miles easy

Tuesday Workout - Spin

Today I was really worried about my legs being jello and sore...but to my surprise I felt great. I didn't have to take it easy on the climbs or slow down on the sprints. WOOT! I guess the ice bath, stretching and recovery drink did their job.

Tomorrow: speedwork

Tuesday Workout - Spin

My legs finally felt fine while on the bike this morning. We did some great endurance interval sets followed by a 15 minute endurance hill climb. Hopefully the fact that my legs didn't burn means I'm rested enough for the century this weekend.

Tomorrow - easy run 4 miles