Spin Monday!

Happy Monday!  After running a 5K at a hard effort Saturday morning and getting my 14 mile run completed yesterday morning, I was surprised at how awake I was this morning to instruct my 5:30am spin class!  This sticky, hot and humid weather must be affecting everyone- class was unusually small and quiet today.  Nonetheless, we tackled rolling hills and got our “sweat” on :):

  1. Warm Up
  2. Climb; slow and steady
  3. Rolling hills; lessen tension; pick up pace to double time 1 minute, add in tension, slow down 1 minute; pick up pace to double time 45 seconds, add in tension, slow down 45 seconds, etc.
  4. Climb; slow and steady; out of the saddle
  5. Recovery; flat road run
  6. Rolling hills; same as above
  7. Climb; steep and heavy!
  8. Recovery; flat road run; out of the saddle halfway through
  9. Downhill; lessen tension; race pace entire song
  10. 1 legged drills; right leg only climb 1 minute; left leg only climb 1 minute; both legs heavy tension 1 minute
  11. Cool down
  12. Stretches

My playlist today was a little scattered… it’s a reflection of my state of my lately, which has been more than a little scattered!

Screen Shot 2013-08-26 at 10.08.14 AM

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