It's so nice out today. Without the arm issue I probably would have dressed for it, and gone for a ride outside just for the fun of it. But I still don't have a new helmet, so I guess that's the official excuse.
Set up Estela and started off with a 20 min warm up easy spin, gradually getting up to 100 rpm.
Then 30 seconds on, 90 seconds easy, with the on being 115, 120 125, and 130 rpm.
Then 2 min at 110 or so, with 2 min easy for 20 min.
10 min cool down, and some stretching after. I can almost touch my toes. Total of an hour riding, and another 10 minutes stretching. Showered, and more stretching.
I can put some weight on the arm, in riding position, maybe even split the weight equally between both arms, at least for a while. But I can't put it all on my right arm yet. I have to be careful about position, just so is just barely ok, and almost any other way hurts really quick.