Training Log Archive: salal

Jogged lightly to put out some controls

Biking home from my parents

Bike over to my parent to get the car and stuff for the orienteering event.
Also, walked around putting out stands in Cresent park, and did some physio exercises.

Since I am apparently supposed to be continuing to take time off from running... I went to another spin class. Longer, and somehow seemed a bit harder. Used my own bike this time, not one of those spin things - so I did not really know my cadence or hr. Going off the cadence of the instructor, and feel of 'effort'.
Can't exactly remember everything we did. Long intervals in the middle, where we went at hypothetical 75%hr for 5 mins then 80% for 3-4, then even higher for 2 mins including some standing. Times 2, with a not very long break between. Felt like I barely made it to the end of the first one (and tried not to whimper when I realized we were doing a second), so had to have a slightly easier gear on the second.
Then ~6 time 1 min up at high resistance, like a 'hill' (hr supposed to go up even higher, and I think it did after the 'warm up' of the previous intervals). Also some fast cadence but not high resistance at the end.

Lots of exercises at physio

Since I am supposed to be taking a break from running I thought I would try a spin class since I felt then I would be able to get my hr up, sweat, and work on my leg strength. Somehow ended up being the only person who showed up for what is usually already a very small class in a tiny studio near where we live. So had essentially 1 on 1 coaching from a very good cyclist.
Did 1 leg revolutions, where I saw how inefficient I am since I have problems making it smooth at the top of the cycle. Some little 1 min sprints, and pyramid intervals 2,4,6,4,2 with ~1 min recovery between.