I started out with a 15 minute warm up. The sooner I can get on the bike the better, because often I have to leave early to make sure I get a shower and then to work on time. Then the real workout started.
- 1:30 total, 139 HR (185 max), at least 23 miles (plus whatever I did in the first 15 minutes)
- 10 min aerobic warm up, 156 HR
- 3 min break, then 10 min slightly more aerobic work, 167 HR
- 2 min break, then five 2-min 105–110 cadence intervals with 1 min rest between, 134 HR (pretty sure that's not right)
- 4 min break, then four 2- or 3-min 110 cadence intervals with 1 min rest between, 140 HR (definitely wrong)
- 4 min cool down
I'd wanted to swim in the afternoon, but I also wanted to go to the CSY, which has no pool. So I called Will for another workout:
- 1-leg dead lift, bar only, 30 reps each side, 2 times each leg
- GHR, 10×3
- Leg extension, 200 tonic (smooth, keep constant tension)
- Leg curl, 200 tonic (smooth, keep constant tension)
- 1-arm bench press, 20 lb, 10 deep breaths, 1 rep, 20 times each arm
- Curl to press, light bar, 5 minutes
This workout was ridiculous. The dead lifts were more mentally taxing than physically taxing, and I felt like I spent more time trying to get and keep my balance than do any work. The bench press, the 14 I completed on each arm, took me 30 minutes. The arm I was using started to go numb, my face started to go numb, I was having difficulty pressing up, and my arm was shaking. I made it through 14 on the first arm before I collapsed, then I forced myself to do 14 on the second arm (with at least 3 breaks) only because that's how many I'd done on the first arm. I was hungry and not happy when I finished but felt much better after eating something.