warmup spin, then several 30 -45 seconds intervals of 1 leggers with recovery spins in between. 3 x 3 minutes on - 3 minutes off. On - all out effort - off - recovery spin. Then had to put our bikes in the hardest gear available and do all out sprints starting with 10 seconds and increasing up and back down to 10 seconds. recovery spins in between. 5 minutes riding at 110 cadence. cooldown spin.
Covered almost 13 miles. Most of these workouts are very similar to crossfit workouts the exception between for CF rest is actual rest and compared to recovery spinning. got to see some speed numbers up in the 20s range. maxed at 25mph. not too bad for being on the trainer.
Run 6 miles - Went with my husband. We discussed the race next week. He also thinks I shouldn't do it. It is the 1st race of the season and there will be plenty after that too. When will I be ready? Foot was still a little touchy before I even started this. It went ok but I was running slow not really trying to push the pace. with about 1.5 miles left in the run I started getting some tingling numbness in my feet but it was better than last time as they never went completely numb. Foot was a little tender afterwards. i was trying to think about having a higher cadence turnover when running today
meal 1 - granola & soymilk (small before class)
meal 2 - vega wfo w/coconut water
meal 3 - 2 slices hemp bread w/peanut butter & gardein "chik,n"
meal 4 - soy yogurt, soy milk, blueberries, strawberries, ground flax, cashews, almonds, vega wfo
meal 5 - minestrone soup, rigatoni w/tomatoes & basil & broccoli