Catching Up

Feeling rested and alive again. There must be something to that "don't increase your volume more than 10%/week" thing. Last week, was back to 8 hrs. finished up the week with a 7 miles, zone 2 run on Saturday and a Brick on Sunday. Rode for 1 hr, z1 & z2 and then ran 7.6 miles. The run felt really nice. Stayed in z2 and averaged8:39s. That average includes some walking as well. I took my time on the run. The goal was just to be out and moving. Kept the turn over quick and light.

Monday night I did the bugger of all Spinervals. 1hr. main set:
3x 30 sec of squats followed by a 30 sec long isometric squat. rest = 30 sec (held 20lbs)
5min big gear/low cadance (or OG, OverGeared)
1min EZ spin
3x 45 sec of squats followed by a 45 sec long isometric squat. rest = 45 sec (held 20lbs)
5x 1min OG w/30 sec easy spin rest
1min EZ spin
3x 60 sec of squats followed by a 30 sec long isometric squat. rest = 30 sec (no weights)
5x 30sec OG FAST! w/60 sec easy spin rest
1x 60sec of squats followed by a 60 sec long isometric squat (no weights)

The rest of the hour was easy spinning. This is the best I've ever done this workout. If you really go after the squats, they burn you up quick. Then those isolmetric squats are just flat out painful. I had to bail on several of them. Hold the squat for a 10-15 secs, then stand up for a sec or two. You can see I also put down the dumbbells after two rounds. My goal is to finish this workout holding 30 pounds for the squats and holding the isometric squats.

Kia Kaha