Monday: Normal rest day
Tuesday: Spin class with Team in Training. Spun with the ACE Team. Longer more intense workout. Quads and Hammys were still sore from Sunday's ride.
Wednesday: Cross training day at Rehab United. Lots of stationary bike, squat matrices with dumbells, medicine ball exercises.
Thursday: Spin Class with the ACE Team. Pretty hard and very different than the spin classes I've been attending for the last two years. No standing climb today. We replaced that with seated, high resistance pedaling, followed by 45 second sprint intervals. 45 seconds "on" followed by 30 seconds "off". Repeat 5 times. Really tough. Good mix of cardio and strength workout.
Friday: Nada. Worked late and went to see Watchmen at the IMax theater instead.
Saturday: Team Ride. 53 Miles
Sunday: Friendly Noodle Ride. 21 miles.
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