Spinning

So, Sarah and I had a little trouble getting out of bed this morning to make our 9am spinning class at the gym. Training outside wasn't an option because we're getting rained on so badly we've got flash flood warnings. So, we finally get to the gym around noon and we head to the spinning room in the basement of the gym. We proceeded to create our own spinning workout in the dark -- rocking out to a tape an instructor left in the sound system. Sarah thought I was crazy for doing this (she might be right), but it was fun pushing each other and calling out sets.

We spun for a total of 45 minutes and our set was as follows: 5 minute warmup, 5 minute spinning on the flats to kick our heartrates up a bit. 10 x 30 seconds at 95%/30 seconds at 50% with moderate to light tension similar to riding outside on a flat road. Then we did a jump set that sarah called out: 2x up for 8 seconds, down for 8 seconds; 2x up for 4 seconds, down for 4 seconds; 4x up for 2, down for 2 and then back up. After this we did a 6 minute hill increasing the intensity and resistance every 2 minutes. Then we did 10 minutes of 1 minute hard, 1 minute moderate. We finished it up with a 5 minute ride at about 80 percent and then a cooldown.

Then we jumped on the treadmills for 8 minutes at a 10:00/mi. pace to "run out" the biking and we finished the workout up with a 2 minute sprint. In classic form, we immediately drove to Stop and Shop... which is always a bad idea when it's 3pm, you've had no lunch and you just finished a work out. We were so hungry we had opened most of the food we were buying by the time we checked out. That's it for now from me, tomorrow we're either going to do a 6 mi. run or go skiing. Hopefully the weather will be nice enough to ski but it's pouring rain so I doubt it's going to work out.

Back to paper writing for me,
Cozzer