Sunday----Metabolic Test.

Sunday~ Kind of a rest day for me...maybe closer to an active rest day.
I took a test today. 2 metabolic tests to be exact. In a nutshell I found out my true resting heart rate as well as my active metabolic performance training zones as it relates to my cycling.
I got all my correct heart rate zones and stuff. I can't wait to use my Zone 3 ( 154-167 bpm) during my race day spin tomorrow! ( I was on the bike for about 10 minutes with a horrible face mask on-- huffing and puffing away....)
I found out that when I am active that 80% of my calorie expenditure is through FAT! Woohoo!! And 20% is through carbs. Apparently this is really good news according to my tester. The test showed that I am very well conditioned and have a pretty decent aerobic base. I just need to maintain it. I received a boatload of information too. Even a training schedule of when to be in what Zone, for how long etc. Lots to learn!
I asked my tester (Ryan) if it was realistic for me to want to fit i weights on my own. He basically said that when I teach it does not count as my own workout! I actually knew this already, but it was nice ( or not!???! depends...) to hear it from a true expert!
Sooooo, my program calls for2 days of strength training. Tomorrow might be my first crack at this, with Ryan! He's pretty tough and I have never had a trainer before, so this might be fun. Oh, it will be. I hope it all works out and I am able make the appointment.
So, it was kind of an easy day exercise wise for me even though I worked hard for a short period of time.

Sunday- huge bike miles and Monday-tired girl.

Sunday~ Big miles on the road bike today-- 40 to be exact! My furthest ride eva! It was fun. It was not fast by any means--well, it had moments of fastness, but not consistent. My friend Andi and I called it A Day to Explore! Oh, she also named the ride Trust Me--because we had no idea when to turn left or right or go straight! It was fun though. The weather was beautiful ( thank goodness). There were moments of too much wind, but nothing I could not handle I suppose. There were not many big hills. just one ginormous one that we happened to HAVE to go up, because we were on the shoulder of a kind of busy road. Not my kind of ride, but it was not as bad as I thought it was going to be. The more practice I have in traffic, the better. I will always like the paved paths better though.

The map of the ride actually looks planned! But, I guess you can't see how many double-backs we actually did! http://connect.garmin.com/activity/51629512

Monday~ My back and shoulders and legs were kind of mad at me (started last night actually), I felt really fatigued. Kind of like a truck hit me....or something.

Spin class today was just ok in my opinion. I am not sure if it was because of my fatigue. It took me forever to warm up and get the kinks out! I was still able to get with it and push myself and my class (I hope) to have a successful ride. I had new music and everything! The new Maroon 5 CD is the best. I "heart"Adam Levine. He is the only male I enjoy seeing in skinny jeans- he can pull them off (figuratively, not literally--well, unless he wants to) for some reason! Anyway, what was I talking about again!??!?!

Spin...intervals, heavy hills, fast runs, and a few sprints.

Totally Toned-- I sat this one out, but I am about to do the workout in a few minutes in my living room!

Today's theme was 60 second isometric holds!

plank + glute squeeze

lateral raise hold

side plank (r)

side plank (l)

ball wall sit

all for 1 minute.....

I then had the class then do 20 reps of the following(bonus):

squats

bicep curls

step touches with exertubes

*the isometric holds were done for a total of 3 times and the bonus was done for 2 sets. My 3 participants loved to hate this one....mostly hate I think, but they did rather well!

I will give it a try minus the "bonus". It was a beneficial time filler for class! The isometrics workout should take me about 15 minutes, maybe more with kid duties!

Wordless Wednesday (sort of)

It's not a very large picture, but you get the idea I think!

This was taken of me in my Cross Fit class on Monday.

The workout was:

Farmer's Walk (25# weights while walking across the gym floor and back)

Push Press( 25# weights/ 20 times) that's the picture

Squats (30)

Monday and Tuesday Recap

Monday
I had my usual busy Monday...Y Power X, Spin and Totally Toned!
This day exhausts me and I will be happy when Y Power X is over and out. It does not help that I was up way too late with an allergy attack!!
Spin was awesome!!

Tuesday
Due to missing weights on Sunday ( and Monday for that matter!) I went to the gym with the intention of getting my full body weights out of the way. I first decided on doing a quick 20 minute session of intervals. I the dang Step-Mill. The rotating steps of doom. It always kicks my butt. Today was no different. After a 5 minute warm up on Level 8, I proceeded to do 30:30 intervals.... first at level 8 to 10. I increased the "work" period every few minutes until I was up to level 13 and the topped out at 14 for the last 50 seconds. Yes, I said 50 seconds and not 60. Couldn't ( or chose not to) do it. I was avoiding the risk of FALLING down the steps!
After that I went and did my full body weights session.
I also went back to the gym later that day. I normally don't, but felt the need to finish my cardio session from earlier. My main goal was to strength train and I did, but since I am a cardioaholic I felt the need. I kept it short and simple this time around. 20 minutes at a faster steady pace on the elliptical and an incline walk on the treadmill.
What I have not done this week is core or yoga. I need to try and fit both in or at least yoga!