Back to the Real World

42 min
12.4 miles
18mph average

32 minutes
10.06 miles
18.7 average

My workout stats are split up because I forgot about wanting to do drills at the end. So first I rode for 20 minutes:

• 19:57, 6.71 miles, 20.2 average, 401 cal, 134 HR (168 max)

Split for intervals:

• 20:43, 5.70 miles, 16.5 average, 351 cal, 161 HR (183 max)
• Warm up: 19:57 + 7:30; 6.71 + 2.18 miles; 157 HR
• Drill 1: 30 seconds; 0.16 miles; 19.3 average; 160 HR (this was up Mack Hatcher into the wind)
• Rest 1: 2 minutes; 0.53 miles; 16.0 average; 173 HR (I had to pause for the light at Mack Hatcher and Franklin Road)
• Drill 2: 30 seconds; 0.18 miles; 21.4 average; 176 HR (this was down Franklin Road)
• Rest 2: 2 minutes; 0.48 miles; 14.4 average; 176 HR
• Cool down: 8:12; 2.16 miles; 15.8 average; 158 HR

The focus of this "technique" ride was keeping my ankles loose. So I had to think about pushing my heel down at the bottom of the stroke and pulling my heel up at the top of the stroke. I noticed how much more comfortable I felt while pedaling when I was thinking about my ankles. But I also had trouble remembering to use my big muscles. When I focused on my ankles I forgot about my glutes and hams. The drills were "mash." Basically, on a slight incline or flat road, put your bike in the highest gear possible and mash the pedals as hard as you can for 30 seconds. It felt oh, so good to be back on the bike!

Curls

This is what my hair looks like if I comb it once and then neglect it. I did put hair spray in it to tame it slightly, and that came back to bite me on the bike since I sweat it all into my eyes. Ouch!

Then I did more technique work:

• 1-min scapular pull up
• 100 rebound standing extreme glute ham (start in the almost-deepest-position)
• 55-lb bench press, 3 deep breaths, 1 rep, then do as many as you can (I did 15, 10, 10, and none of those was as many as I could; I thought about having to finish the entire thing, and having to swim tomorrow, and not having a spotter, so that's what I did)
• 1-min preacher curl (light bar—15 lb)
• REPEAT all the above 3 times
• 10 times 30 seconds on, 30 seconds off glute ham

I worked so hard on the glute ham. I worked hard on the others but when it came to the last preacher curl, I wasn't sweating and thus felt like I hadn't worked hard enough. But I was working hard. I need Will to spend some time working out with me and hope he has some time when he's home! Supper of a hamburger, veggies, spinach salad, and water, and then off to bed!