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cardio room simulated split tempo

January 23, 2012 (Afternoon)

Exercise Type: Bike

Comments:
talked to jess this morning. Strained back we decided. Kinda like a strained hammy, but its gonna hurt a hell of a lot more since your back supports your whole body. I can tell. Xtrain a few days and see how we go from there. Its ok because I wasnt planning on racing this weekend anyways. I want to be back for a mile at CMU though.

STEMed in the middle of the day, and it was feeling decent. Could walk around fine. Heated again before practice. Went up to the cardio room instead of going out on the roads for a split tempo. I guess I did 12 min warm up, 15 hard, 3 rest, 10 hard, 2 rest, 5 hard, 13 recovery. Longest I have biked in a while it was over 19 miles, 750 calories. On the hard part, tried to keep the RPM above 100, ended up having a HR in the 150s which I pretty good for a bike. I was feeling it, started to slow down near the end of the 10 min segment. Also, I literally was drenched in sweat after. There was no dry spot on my t-shirt.

Stretched as people were coming back. Stretch was ok tired to go easy on the back, but still stretch it out. It is feelin a lot less painful, but it still tight. Roll, L7 after, abs before doing ankle rehab and ice. Didnt lift today, switch it to thurs and sat?

Ankle rehab went fine, then iced back and foot. Still checking in with Jess. Should be able to run wed, and not full runthroughs thurs, just the warm up.

Ibis 42