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Nutrition, Training

Saturday Spin Week #4

After a fun morning with the Dream Team at the High Cloud Snapple half marathon (more details to come), I had to make up for missing Saturday spin. These sessions aren’t getting any easier.

15 minute warmup

3 min 9-12BPM below LT/4 min single leg drills, Z2/4 min moderate pace, Z3 [at 70RPM]

3 min 6-9BPM below LT/4 min single leg drills, Z2/4 min moderate pace, Z3 [at 75RPM]

3 min 3-6BPM below LT/4 min single leg drills, Z2/4 min moderate pace, Z3 [at 80RPM]

4 min @LT/4 min single leg drills, Z2/4 min moderate pace, Z3 [at 85RPM]

4 min 3-6BPM above LT/3 min single leg drills, Z2/4 min moderate pace, Z3 [at 90RPM]

4 min 6-9BPM above LT/2 min single leg drills, Z2/4 min moderate pace, Z3 [at 95RPM]

7 min recovery

5 min high resistance/low cadence @LT [75 RPM]; 3 min easy spin

5 min moderate resistance/high cadence @LT [105 RPM]; 3 min easy spin

4 min moderate resistance/choice of cadence @LT; 3 min easy spin

8 x power intervals [6×15 seconds all out/45 seconds recovery; 2@20 sec; 2@25 sec]

Cool down

Total: 2hrs, 26.25 miles. My heart rate/cadence was more on than when I did last week’s workout on my own. So that’s positive, though I’m still having trouble matching HR, cadence and intensity.

Needless to say, I finished this workout sweaty and exhausted. And hungry. Since it was after 3 and I hadn’t had a real meal all day, I ate a very large amount of my roasted eggplant spread with pita chips, took a shower, ate a bowl of cereal and got in bed to take a nap. BLISSSSSS.

My fridge is completely empty, so I had to brave Whole Foods for my weekly grocery shopping. Thankfully, 7pm is relatively calm and I was actually able to move around and find what I needed. Along with two bags full of good food — stay tuned for this week’s AWESOME dinners — I came home with the following:

Salad bar extravaganza

Chocolate milk

Jumble cookie (the “kitchen sink” cookie aka the best cookie ever)

deathandtaxesmag.com

Best recovery meal. Ever.

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