Weight: 215, 7am
Warmup: 80m spin
Spin Class: 60m
Cooldown: ~20m spin
Soak: 7m
Steam: 7m
Bit of a Forrest Gump day today. Meant to lift legs, but got into the riding zone early. Felt good, so I kept going. Took a break at 1:20m to take a Clif Shot & refill my water bottle. Felt good, kept going through class. Then cooled down.
~2.5hrs total ride time, mostly in LI or MI aerobic zones.
80 minutes warming up, spin class begins now! #itsgotime #down #with the #sickness 
Kicking off the New Year right – joined Lifetime Fitness today!
Weight: 214
Cardio: 60 min walk
Steam: 30min
Calories: -500
Bod’s feeling good, chest is feeling tight but not sore from Monday. Triceps are toast though. Heh 
Warmup: 12min elliptical
Assisted Pullup: 108×12/10/7
Assisted Chin: 108×6
Assisted PGrip: 108×6
Low Cable Row: 90×8/8/8/8
Hi Cable Row: 90×8/6/6
Bent Knee Raise: 15/12/10
Spin: 30 min
Stretch
SSS: 20 min
Calories: -820
Tired, so tired. Didn’t sleep well last night and low on energy, so I opted for what I call my “cheater aerobic” workout: Rotate intervals between the steam room, sauna, and hot tub – with occasional cooling off dips in the pool.
A few weeks ago I wore my HRM into both the hot tub and steam room to find out what their effect on HR was and to get an idea of their calorie costs. The results? In the hot tub, my HR averaged around 140 (LI aerobic) and in the steam room it jumped to 160 (MI aerobic), which averages out to about 10 calories a minute for me.
So when I don’t have the time or energy for a workout, I go sit in the hot tub. Then the steam room. Then the sauna. Then jump in pool to cool off. Repeat. Do this for a half hour and voila! I’ve done my cardio for the day without it feeling like a workout and burnt about 300 calories – nice.
35min SSS
Calories: -300
1hr on spin bike
FM/low target HR
Calories: -568
Baseback ride
53 min
Total calories: -574
DAM Loop
1:00 ride up the steep side
Total calories: -870
(video coming)
Weight: 211
Time: 9:30am
Warmup: 13min elliptical
45 min Exerbike
45 min Spin bike w/3 climb intervals
Total calories: -1160
Dropped 5 pounds overnight after last Sunday’s ride – clearly didn’t rehydrate properly. Note to self: even if it’s chilly out, make sure to drink enough fluids!
Made it to the gym yesterday to train, but forgot my lock so I went home to grab it and work caught me. Made sure I had everything and went earlier today.
The gym room with the spin bikes had a Zumba class going on, so I cruised on the exerbike until they were done and then jumped on the spin bike. Did three standing/climbing intervals that got the quads so pumped I was feeling them all afternoon.
Weight: 210
Time: 11:00am
2 hour, 29 mile bike path ride to downtown Denver and back with Jay
Total calories: -1227
Finally back out on the bike – woot! Took advantage of a nice day to make the first ride to Confluence Park this year.
Nice & easy two hour ride bordering on the edge of chilly. Need to do a new fit test to determine proper HR ranges for training.