Hard to believe that I have been dong this for 20 days now.
I knew I had a long day ahead of me because I was supposed to do a 90 minute spin, which is right on the edge of what I can reasonably do in the morning timewise. It was also supposed to be one, Spinervals 41.0, which is a climbing session. The recommended substitutes were shorter and required additional sets, so I went with on that was not on the list- the Mount Lemmon climb from the Virtual Reality Tucson ride. This is the hardest 90 minute ride I have and is one of my favourite workouts because it really pushes me.
As usual it did not disappoint. Riding in BR 13 for more than half the workout is a tremendous way to get a sweat working, and then after a 'break' of BR it's 10+ minutes in 12-11. When you get done and Coach Troy heads back down the hill, it's usuall time to relax. Not today.
I went right into EH's strength training. Angled lunges with interior raises, lateral jumps and bicycle crunches. Just three sets, which beat the hell out of yesterday's four sets. I was breathing hard and sweating mre as I did these and while strength is clearly improving it is still not 100%.
At lunch I ran for a litte under 40 minutes really hard and it felt great. More harder runs when I run really seem to be paying off.