So Sunday was a long ass workout! One of my first longer bricks where two disciplines were combined.
First, I got up around 8am (late! yay!) to get on my bike trainer for a two hour ride indoors. I ran downstairs, threw in three loads of laundry and came back up to my apartment. I turned on Netflix on my AppleTV and watched "My Best Friend's Wedding" for the majority of the ride. About half way through, I jumped up, ran back downstairs to flip the laundry and then finished the ride.
The beginning was brutal: 10 minute easy zone 1 warm up (no problemo!) and then 10 minutes of single leg drills. This means you un-clip your left shoe and only pedal with your right foot for 30 seconds, clip back in and ride with both and then un-clip your right and do the same on the other side. You continue to switch for 10 minutes. This is really difficult for me sometimes and can be tiring!! It's a great drill because you can easily see the inconsistencies in your pedal stroke and it is beneficial... After that, there was a 20 build in zone 2. After that came 5 minutes in zone 3 and then 12 sets of 5 minutes in a low cadence (uphill simulation) and 2 minute high cadence recovery (downhill simulations) to give your legs a break/refresher.
After that, I ran back downstairs to grab and fold the laundry and MB drove me to FFC Lincoln Park on North Avenue to run on the treadmill.
My treadmill run was an hour and wasn't too bad since I love that I can watch "Real Housewives of Beverly Hills" marathons on Sundays! This is a luxury we don't have at home since we don't have cable TV! I ran for an hour and about 5 miles. This was also intervals after a quick re-warm up: 7 miles at 10min/mile pace and then a 1 min walk; aside from the warm up I had about a 10 minute cool down, so I probably ran about 45 minutes or so total.
Afterwards, I walked over to Whole Foods to get a fab lunch and a few groceries and made my way home via The Gap and some fluorescent clothing purchases (with a coupon, of course!).
It was a pretty great day of being healthy and some relax too!!
First, I got up around 8am (late! yay!) to get on my bike trainer for a two hour ride indoors. I ran downstairs, threw in three loads of laundry and came back up to my apartment. I turned on Netflix on my AppleTV and watched "My Best Friend's Wedding" for the majority of the ride. About half way through, I jumped up, ran back downstairs to flip the laundry and then finished the ride.
The beginning was brutal: 10 minute easy zone 1 warm up (no problemo!) and then 10 minutes of single leg drills. This means you un-clip your left shoe and only pedal with your right foot for 30 seconds, clip back in and ride with both and then un-clip your right and do the same on the other side. You continue to switch for 10 minutes. This is really difficult for me sometimes and can be tiring!! It's a great drill because you can easily see the inconsistencies in your pedal stroke and it is beneficial... After that, there was a 20 build in zone 2. After that came 5 minutes in zone 3 and then 12 sets of 5 minutes in a low cadence (uphill simulation) and 2 minute high cadence recovery (downhill simulations) to give your legs a break/refresher.
After that, I ran back downstairs to grab and fold the laundry and MB drove me to FFC Lincoln Park on North Avenue to run on the treadmill.
My treadmill run was an hour and wasn't too bad since I love that I can watch "Real Housewives of Beverly Hills" marathons on Sundays! This is a luxury we don't have at home since we don't have cable TV! I ran for an hour and about 5 miles. This was also intervals after a quick re-warm up: 7 miles at 10min/mile pace and then a 1 min walk; aside from the warm up I had about a 10 minute cool down, so I probably ran about 45 minutes or so total.
Afterwards, I walked over to Whole Foods to get a fab lunch and a few groceries and made my way home via The Gap and some fluorescent clothing purchases (with a coupon, of course!).
It was a pretty great day of being healthy and some relax too!!
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