Sun Salutations and I ran again.

My PC has a virus and I should not even be on it..but I am.

Sunday~ Yoga class for 45 while minutes!! YAY! Finally........ It was a Sun Salutations class....it basically went like this:
down dog
plank
forward fold
monkey
mountain pose
swan dive
plank
crocodile
plank
repeat for 45 minutes!

She threw in a few shoulder stretches for good measure
this was freakin; hard! I am sure I have mentioned once or twice ( or a million times), how much I need to take yoga regularly?? Well, I do. I really, really hope to be able to add this in on Sunday (my "off" day from exercise).

Monday~ 5 am here I am. Ugh. I could not sleep, so why not head to the gym ( sounds like a problem to me). I am glad I got up though. I had 61 minutes to do for my HR training and I did it all on the treadmill. Almost 6 miles worth of intervals. My avg. HR was 157. It went well. I miss running. Officially.

After that I did a short and sweet weight circuit:
3x8
plank to shoulder press
bent over rows
front squats
biceps curls
( I almost puked after set 2, but could not stop..too many witnesses)

Core for 15 minutes straight
3x15
crunches
toe dips
plank hold( 30 seconds)
My abs were on fire. I know I was engaging all the right things and taking my time this morning...I hate working abs directly. That's probably why it burns so much cuz I don't do it enough. Lesson learned? Probably not.

Spin class was at 10 am-- intervals today. I think they went well. I need to start trying to teach off the bike. I do a lot of activity and find myself kind of fatigued all week. The only time I taught off the bike was when I was 8 months preggo and my belly touched the handle bars ( true story). I know I am still an effective instructor off the bike-I just need to get used to doing that again.
That's it.

Spin and hanging from the ceiling.....

Friday~

Early Spin. I am liking how packed my Friday class has been for the past 3 weeks! It's very motivating, especially when I am as tired as I was (Miles strikes again). I did a repeat of Monday's tough strength interval. I just changed the music and it seemed like a brand new ride. I was able to push myself more today-- most likely because I did not ride 60 miles the day before.

After class I was able to try out the TRX System we have at our gym. You can do so much cool stuff with these..the bands hang from the ceiling and you are more or less using your body weight and balance at the same time. It is tricky, but I am sure very effective once you get the hang of it. I did abs, rows, biceps, triceps, chest and deltoids on this contraption! Hopefully I will be able to incorporate this system in my workout--which I plan on revamping next month! Story of my life.....

Sunday and Monday..resting and racing!

Sunday- Off day. It was not going to be one, but now I am glad it was!
I woke up with a sore body. All from the 5k ( or 3.2 mile..haha) on Saturday. My abs were (and still are) sore.
Monday- Since it's the last Monday of the month it was Race Day in spin today. I am surprised that I was not recovered from Saturday. My legs felt like logs when the race started. I am glad I extended the warm up to 7 minutes. It probably had something to do with my lack of stretching and warm down after the race (doh!)
We did 2 minute segments ( flat road, standing run, standing climb, flat road..and then we turned around-- flat road, standing climb, standing run, flat road) 30 seconds standing sprint into a regular standing climb for 2 minutes. WHEW!! The rest was in 1 minute segments with 1 more sprint and a 1 minute race to the finish line on a flat road with resistance. It was a doozy. My HR maxed out at 180 bpm, while my average was in the mid 160's! CRAZY. It was fun though. I am getting better at giving more Race Day visuals for the riders. That's not my usual thing or style so I hope they don't think I am weird or something!
Totally Toned was at noon. My visuals for today's class was Tank Tops and Bikinis! We did lots of shoulders and abs/core work!
Today was a great day!
Running tomorrow!