Monday Workout

 Nice early morning 4 miles in a balmy 40 degrees completed in 0:41:25...not the fastest but a nice Monday morning pace.  Have a great day and great week all...

What'd you do today?

60 minutes of weights - arms

 how you feeling Nate?

I'm getting there , my strength is almost back but just don't have the stamina like I did b4. The incision is almost healed but still sore. Thanks for asking bro. Another week or two and I hope to be me again. I have an appointment later this month to discuss treatments and scans to make sure it's all gone.

36 minutes TM for a total of 3.2 miles.  Ran the whole thing!
45 minutes weights.  Legs

35 miles on the bike trainer in the very early morning, busy day today

 how are you doing those trainer spins - do you keep it at the same gear or do you do an interval kind of workout?

I use different playlists on my ipod and do interval. One of my playlists I will do a moderately hard gear for 2 songs, then a short, fast song comes one (usually punk music, since the fast songs are usually about 1:30 minutes) and I crank it to a hard gear and push hard for that song, then I recover at a low gear during a slower song, and I do that over and over. Another playlist has me going moderately hard for about 20 minutes, and then I recover through 2 songs, and do that over and over. I have other playlist that mix it up as well. When I do my "bricks" using the trainer, I go for 30 minutes as hard as I can handle, do a transition in my living room, an run out the door around my neighborhood.

I just switched from a 20 year old fluid trainer my dad gave me to a brand new magnetic trainer, and I like it a lot better.

 cool.  I have a new kurt kinetic fluid.  I'm anxious to see how my trainer workouts relate to on the road.  It might get to the 40's this week, but still a lot of snow and ice so I think its still gonna be a while before I can actually ride on the roads.   

jet lag workout this morning!

60 min of weights (chest/tri)
60 min spin class - AT intervals, tough and weird (instructor) :)