Training Log Archive: MeanGene

stretching at home before going to spin class:
2 sets of buzzsaw planks (15 reps, both, R, L feet).
Then after spin class finished another set of buzzsaw planks, the tempo calves and the heel stretch with the band.

Tried to get a heart rate count by fingers on throat for 10 seconds (19 beats) = 114 bmp, while riding. Just to get a rough idea. That would be heart rate zones 1 and 2. We were supposed to end up in the last exercise to be in zone 4 for 30 seconds (140- 145 bpm) - Didn't try to take my pulse, but I did push a bigger gear and tried to stay at 105 rpm. Tried the heart monitor strap last week with the Garmin Edge. It didn't work. Off and on I got 56 bmp most of the time.
Managed to pace out the workout so I was tired (and sweaty) at the end but not puking.

stretching for achilles & tendons before start of Topeka to Auburn Half Marathon. Dee and Karen Hyde ran; since I was given the OK from Rob Jones to try a walk/run, I went to a couple of locations along the HM route, parked the car and walked to vantage points for photographs. It was about 100% walking (with 2 cameras and the camera bag, and the cold)

exercises for heel, achilles & tendons

at home - exercises for heel - buzzsaw planks and tempo calves. Then after bike ride (about 2 pm) finished with the heel stretch with band exercises.

Rode the Gios. Tires were OK, had to add a water bottle cage, put the Garmin Edge in my jersey pocket, and occasionally forgot the shifting was on the downtube. The angle of the handlebar felt comfortable; different than what I have set on the Giant. A front fork with a rake angle made for a smoother ride. But ut was 5 lbs heavier.
Spin class did not prepare me for a tough ride into the wind going our to Lone Star Lake (left from tghe Clinton Corps Office. Got dropped right away and worked hard to keep pace with Dave(?), then he dropped me before we got to Lone Star town. Nice tailwind going back. Temp: 50F
Lunch at Johnny's West.

Sports Pavilion - Dog Days workout, then upstairs in exercise and weight rooms.
Glutes (exercises with band), ankle therapy exercises, lats (10x1450, 12x120, 15x100).

at home: buzzsaw planks, tempo calves, heel stretches.

Had an appointment with Rob Jones (ART) at 2:45 pm. COntinue to do same exercises, and maybe do an easy walk/run on Friday before the next appointment.

Ate a big sandwich at 4:15 pm. Not well digested by the 6:30 start of the spin workout. Held back on effort tonight so I wouldn't throw up.

Sports Pavilion workout - buzzsaw plankts, tempo calves, heel stretches (against wall and w/resitsance band), band exercises for glutes, lats (10x140, 10x120, 15x100), sun salutation