This morning was my seoncd PT session. So far, so good. After a 7-minute bicycle warmup, I did each of these exercises, 2x15 each unless otherwise noted:
- stationary lunges
- hip extension on machine
- side hip extension on machine
- rotations on balance board (25x2 each leg)
- lying hamstring stretch (3x30 sec)
- lying quad stretch (3x30 sec)
Today when I went home I also did upper body, which I'll repeat on Friday.
- double-armed push with resistance band
- double-armed pull with resistance band
- single-armed pull with resistance band
- single-armed push with resistance band
- torso twist with resistance band (15x2, to left and right)
- rolling push-up on knees with yoga ball
After work I had a 15-20 mile ride followed by a 1-mile run planned, but the weather was looking really bad, particularly toward my ride destination. Forecast said isolated thunderstorms and heat index of 103, and when I walked outside the sky was charcoal grey with this wild wind blowing leaves and small branches all over the place. So I did what I never, ever do. I took the conservative route.
I played it safe.
I went for the gym and got on the stationary bike. I was really afraid I'd let msyelf slack indoors, so I set the level on 9 (usually I set it under 5). I chose the hill workout. And I forced myself to keep 80-120 RPM as long as I could (which ended up being most of the workout). I finished 16 miles in the hour I was on the bike, which is around race pace for me (16-18 mph, yeah I know I'm slow). Then I jumped on the treadmill immediately and banged out a 10:54 mile followed by a few minutes of walking cool down. The whole time I'm watching the weather outside. Looks forboding from in here.
I walk outside and the sky has lightened from charcoal to heather. There's a soft(slightly muggy, but gentle) breeze. IT NEVER RAINED.
I COULD HAVE DONE THIS ALL ON REAL HILLS.
Now do you see why I always go for the less conservative route?_________________________________________________________
That being said, it was a great workout. I felt really strong. Now if I could do something to make my job more interesting, I'd be set.