Spin bike, this is where you see if you can make it, get through the first two weeks inside and the rest will go smooth. So 1:28:00 roughly 30 miles tough go but got out of the sadle and started to mash the big wheel. Good article to read about training inside, on Active.
Ok Run Tomorrow and it looks like a cold and snowy day.

Labels: Spin

Ok felt in a rhythm ran 7 miles at 7:30 second run and this seems promising and a good start. At roughly 6 miles I started to increase from 8.5 up to 10.5 with a 11.5 sprint at the end. Really the only good thing about the tread is that you can increase and decrease the speed and incline anytime. One thing that I don't want to lose is my sprinting speed so doing a increase in speed is important. I think that I will do a quarter mile increase then a quarter mile normal, see how I can push the limits.

The spin bike was 20 miles in a hour so 20 mph not bad and looks like a good start I would really like to be able to start with 20 mph to begin the season and get into the 24 for races even higher since I ended the season with a 24.5. So I did some ups and downs, hard resistance and easy warm up and warm downs, but the spin felt good. Now Need to really start to look at my diet and fluid intake.
Cheers

Labels: Easy Run, Spin

Today was a cycle day and I needed to do 10 miles in 45 min, easy enough. I was using a Kurt Kinetic and doing the Spinerval DVD, Workout 'A' - Technique: This 30 minute technique session includes one legged drill work and high cadence pedaling to maximize your leg speed and create better efficiency on the bike.
So..

• 41:42,
• 11.1 miles
• speed average 15.9
• cadence average 79
• cadence max 139

feeling good so far into the training with a little cold. Tomorrow Swim and Run.

Labels: cycling, Spin, trainer