Hump day Workouts!

4000m swim 1:35

Week is half over!

30 minutes stationary bike, 30 minutes treadmill.

80 mins weights - back/ hams

 great swim Paul!   1 hour kick but spin class... really stepping up the intensity.  Followed it with a 800 yard swim speed workout.  Been a long time since I swam after cardio, forgot how much harder that makes it ;)  

Awesome swim Paul!

I did a 73 minute interval workout on the bike trainer

 Walked at lunch with the guys.

I TOOK (Not taught) 2 Back-to-back Spin Classes and concluded the following:

Great workouts tonight. I didn't teach, I just rode! Christie is out of town and I am on kid duty and had to give up 2 of my 5:30am classes this week so I needed to get a couple in while the Kids Club was open. Interesting being with 2 different instructors. Instructor 1 was fantastic and pushed the class with positive mental cues and consistant encouragement (even though the music was not my favorite) still a wonderful class. Instructor 2 did as well, however, here is my take... On the intervals, I am guessing I was pushing 375 - 400+ watts (or roughly 27-28mph on the road) with a cadence of 90-95 rpm's and had a pool of sweat on the floor beneath me to speak to my level of effort (As there always is)... One of the fellas who used to take my class on Wed at Horne was there behind me and the isntructor yelled out "How you feeling"... He said, "I think Dan's bike has a hidden engine on it", to which she replied "That's because he hardly has any resistance". I instantly thought to myself that I hope I never belittle someone in my classes or deminished their efforts. If I ever have, I publicly and humbly apologize! In Spin, there really is NO WAY to determine how hard someone is working by looking at them because resistance or gear is NOT something that can be seen, it is soley something that is FELT, just as a sense of accomplishment cannot be seen but only felt by those who persevered to attain THEIR goal. I felt that I accomplished what I set out to do this evening and felt GREAT having put in a good effort. I feel a renewed sense of purpose in my teaching, to be sure to recognize people for their efforts and again try to find the best in every person and have them leave PROUD of what they accomplished! Perspective is a great thing...

You got it. Everyone needs to decide what they want to get out of a class on their own. I always thought it would be neat if all the spin bikes were controlled by the instructor, and he/she could set the level of resistance. I always find myself missing the instruction to "turn the knob right".

long travel day... finally back home in the states.  will try to hit the gym to stretch my legs this afternoon and start thinking about ending the off-season and ramping up for the tri-season.

4 miles at 9:20 pace