Slacker? I Think Not!

So I was alerted to the fact that due to a lack of blog posting, that it must mean I'm not working very hard in my training... Oh how far from the truth that really is... Perhaps I'm just keeping all of this training I'm doing a secret? Or maybe I am being a slacker and skipping workouts? Oh please, you all know me better then that... don't you?!

Ok so I'll catch things up...

Yeah still doing the KMA cycling class at Coach Greg's school of pain and suffering twice a week as well as Roberto's a pound of pain equals a pound of muscle strength training every Saturday morning. Once Roberto is done with us we head over to the KMA Pain and Fitness center for a two hour trainer ride workout.

So safe to say training is progressing although scheduling has been a bit weird with all the other stuff. Hard to believe this is week 8 already!

Last night's KMA class was heavy on the off the bike leg work with several rounds of single leg speed squats rolling right into iso squats. On the bike time consisted mostly of the big gear grind it out stuff. A set of Leg Cranks was thrown in just for good measure.

• 5 min ez spin warmup
• 3 x 30 sec w/30 sec rest high cadence S17-15
• 4 x 1 min w/30 sec RI, B23, B21, B19, B15 standing
• 1 x 5 min hard build to 85-90% max
• 1 min ez
• 3 x 45 sec single leg w/15 sec RI
• Off Bike: 4 x 1 min single leg, 30 sec speed squat, 30 sec iso squat w/15 sec RI
• 1 x 5 min B12 seated 60 rpm
• 1 min ez
• Off Bike: 3 x 90 sec: 60 sec speed squat, 30 sec iso squat w/30 sec RI
• 1 min ez
• 5 x 1 min w/1 min RI: B12, stand 15 sec seated 45 sec
• Off Bike: 4 x 1 min single leg, 30 sec speed squat, 30 sec iso squat w/15 sec RI
• 2 min ez
• 5 x 30 sec w/1 min RI: B12 standing sprint
• 2 min ez
• 1 x Leg Crank series
• Stretch and Done

Good stuff and legs toasted. Still, managed to make it out for an hour run in the dark mist this morning. And surprisingly I felt pretty good. Managed to hold a decent pace and still keep my heart rate down.

Run Stats: 7 miles, 58:24 (8:21/mi), 144 avg HR (67%)

Whew, okay pretty much caught up on the last couple of days... Still left out the super secret training though. ;)