3 hours plus with some variety


I rode my 8:15 spin class (55 minutes), then did my 55 minute circuit class, then drove to Tennessee and rode 90 minutes with one 21:30 minute tt effort at 351. On that, the first 8 plus minutes were at 340 and the last 13 at 357. Within that last 13 the final 6 were at 362. This is about the power profile that I want to hold for upcoming time trials. Todays spin class consisted of aa series of 1, 2 and 3 minute efforts at different gearings with cadence between 95 and 105 for most. My power would be 380-400, 350-380 and 330-350 on the 1, 2, and 3 minutes respectively. Circuit class started with 15 minutes of a variety of strength exercises with light and medium weights mixed in with some core. We then went to 15 minutes with our two heaviest weights nd had at least one in hand for that entire time. We did lunges (forward, back, side, 45 degree), squats, presses, curls, etc. We then went through a series of 1 minute efforts with lunge jumps, squat jumps, mountain climbers, squat thrust pushups, running in place with sprints, high knees, side to side single leg, and so on. We ended with some rotational exercises with lighter weights. Overall, about 3.5 hours of exercises today.

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