I was up late after the beers and could feel the fatigue in my legs from the intervals I did. Mornings are brutal with my back until I’m up and moving for an hour or two. Sitting on the exercise ball definitely helps wake things up sooner.
5:00 Airdyne – 1.58 miles
- 5×10 Ring Rows (Laying on bench with feet on it)
- 2×20 Shoulder I’s
- 2×20 Shoulder Y’s
- 2×20 Shoulder T’s
I did the IYTs laying on back on the bench with a 5 pound dumbbell in each hand. I tried to do them standing with the Crossover Symmetry bands but it was too much pull or my midline which aggravated my back.
I even tried and was successful at doing an air squat with my heels staying on the ground!
- 20:00 Airdyne
Looked up my best, which was 7.06 miles with my notes saying 70+ RPM. Challenge accepted! Crushed it by going 7.42 miles (574 calories). Was pretty steady at 72-73 RPMs for the first 12-14 minutes and then slowly started picking up the pace. For about the last 2 minutes I was averaging about 80. Makes me think I should be able to go quite a bit harder on the 10 minute test.