Evening Spin

I decided to move my spin to this evening after work. I switched my tri bike off of the trainer and put my Trek road bike on instead. I spun for 50 minutes. Heart rate was a pretty consistent 130 all the way through. RPMs started off around 90 then dropped to about 80. I popped James Bond's Quantum of Solace in and away we went. It is great having the trainer seat up in the basement.

Tomorrow I will post my results from last weekend's Aspen Goldenleaf Half Marathon. I would post them today except that I am still trying to come to grips with who slowly I ran.

AM Spin

10 minute warm up
5X 5 minute with 3 minute recovery
Heart Rate = 140
50 minute total spin

all music on the Ipad this am.

The Monday After

I cannot begin to describe how sore everything below my waist is on this beautiful Monday morning. Nicely put, I HURT!!! Got up to spin this morning. The worst part was going down the stairs and into the basement - OUCH. Once I got on the bike the blood started flowing and I felt pretty good. 70 minute spin...

10 min warm up

4X 10min @ 135 hr w/ 5 min rest in between sets

5 min cool down

After work I hit the outdoor pool at Greenwood Athletic...

400 warm up

2X 600 (for me it consisted of 75 freestyle 25 breath stroke)

200 cool down

My legs felt the best today during exercise. Where they didn't feel good, well, the rest of the entire day. It will be at least a week before I contemplate getting back out there running.

Aspen Goldenleaf Half Marathon

Awesome!!!

Tough Course

Here is the course profile for the half marathon in Aspen. Love the fact that the first two miles are straight up the mountain!

Sunday Afternoon Ride

It was a beautiful day here today in Denver. I took advantage by getting out on the bike for a little 23 spin out to Chatfield Lake and back. Great way to stretch the legs.

10 Miler + 40 Minute Spin

I met Deborah Takahara at 6am this morning at the Boulder Running Company's store and we took off for a nice little 10 mile run. Actually, I ran 10 while DT went and ran 22. I got on the bike trainer later in the afternoon for a 40 minute spin in the basement.