Spinning & weight training

Continuing with my theme of getting into the best shape possible by July, I worked hard on my cross-training day. I took the usual 6am-7am Friday spinning class, and it's good and hard. We have been doing aerobic threshold sets, and today we did them at either 1) high cadence and low resistance w/sprints, or 2) low cadence & high resistance. It hurt. For some reason, a heart rate of low 160s seems much more painful on the stationary bike than when racewalking - not sure why, but it does. On a road bike it's not so bad...maybe it's the scenery? RW with that high HR on a treadmill is equally painful as the bike. I don't know why the scenery should matter, but I guess it does. Anyway, the spinning workout was good and hard, and I felt it really work my glutes. Thankfully, the hamstrings got a bit of a break, as spinning is easier on them than RW.

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Then it was on to weight training with Lisa. I started with some leg stuff but then did more arms to try and give my legs a rest. Note: for weights, I almost always do 3x10-12 reps for each set, alternating exercises in supersets. I needed to do my PT exercises for my foot, so I started with 1) balance L foot on dyna disk and toss medicine ball at the wall/lateral walks with resistance band (for abductors - to ward off IT band trouble), then 2) calf raises, one-legged, no weights/bench press 30 lb ea arm. Then 3) lateral raises 10 lb each arm/row w/70 lb, 4) bicep curls (15 lb ea arm)/lat pull-down (only 60 lb this week), 5) tricep skull-crushers (12 lb ea arm)/chest fly (20 lb ea arm). Finally, core work: sit-ups on ball (upper & lower abs), pendulums w/ball (obliques), Russian twists w/ball (obliques), and rows (lower abs). Then stretching.