This morning I saw a herd of 6 runners churning by. This was the very first time I've seen such a large group going past the house, and thought it was an odd day for such a thing. After running yesterday I had no guilt at all about heading into the basement for a good spin session.
I put on a movie, set up my drinks and snacks, and settled in.
30 minutes easy warm up with some spin exercises.
30 minutes about the middle of my aerobic range, with some harder bits, and some standing.
5 minutes easy.
repeat the 30 hard 5 easy twice more, trying to stay closer to the top of my aerobic range. Sweating hard. The last 10 minutes were real work for me as I was trying to stay strong, spin smoothly, and not quit early.
20 minutes cooldown, and some stretching after, for a total of 2.5 hrs.
I can say without fear of contradiction that the credits for Chronicles of Riddick are much, Much, MUCH longer than for Adam's Rib.
This was right up there in terms of effort and duration on the bike, and I'm really pleased. I felt strong and comfortable. This is good.
This coming week is supposed to be cold and snowy. So I guess winter has finally arrived. I may even run at Talisman, more for the novelty of it than any other reason.