Thursday workouts

2 hours of weights - shoulders,bi's,tri's,core
What about you ????

60 min of weights (shoulders/back/bi)
60 min spin class - endurance day

I am absolutely SPENT! I taught my 5:45am Spin Class and that is ALL I am doing today. Yesterday morning ran about 15 miles, then back-to-back spin classes last night did me in... Todays Spin Class was absolutely brutal, and there were 28 people there rockin it, so I had to mash! My Birthday is on Sunday and there is a Sprint on Saturday & Sunday... Not too sure which I will do, but it will be fun to race!

Next week I  am teaching 8 Spin Classes, and my normal schedule will call for 6 per/ week. I wonder what my justification for all the madness will be after Ironman is over in August... Oh Ummmm, perhaps ANOTHER IRONMAN??? Yeah buddy!!! Maybe Ultraman 2012, we will see...

Do both: )

muay thai training after work this evening,       today official weigh in appointment with my doctor five months POST OP

Gonna try running again tonight.....

Six mile run this morning. The humidity was so bad this morning I think I can almost say I swam three of the miles.

PT for the shoulder in the AM (released for light weight work)

4.75mi on the TM in 45 min

breakdown something like this.

1 mile warmup 6.0
7mph 2 min interval x3
6mph 2min recovery x3
7.5mph interval 2min x1
6mph 2min recovery x1
7mph 2 min interval x3
6mph 2min recovery x3 
1 mile  cool down 6mph

Karate tonight it has been 7 weeks.

Good luck at karate! I've been out since my 2nd degree test on June 26th - got a sinus infection that quickly mutated to pneumonia. Hope to be back at it next week.

 my first century ride... albeit on a very flat course in the outerbanks, but it was pretty hot.  

http://connect.garmin.com/activity/97504282