September 4, 2017

Daily score: 7 (legs still sore, not terrible)

Workout:

Airdyne 10 min easy sprinting 3 secnods on the top of every minute

86 cals

+
Airdyne sprint 20 seocnds @maximum sustainable pace
rest 10 seconds
30 seconds hollow body hold (ensure you have a tight core and are
breathing while braced for all of these)
rest 2:30
Airdyne 20 secnods @maximum sustainable pace
rest 10 seconds
20 seconds side plank per side
rest 3 min
Airdyne 20 seocnds @maximum sustainable pace
60 seconds plank hold accumulated AFAP
rest 3 min
airdyne 20 seocnds @maximum sustainable pace
10 seconsd rest
20 seocnds accumulated hanging L hold
rest as needed to full recovery
x2 rotations through

Pace around 600 watts, 14 cals each sprint
Total: 62 cals first round, 60 cals second
Everything unbroken other than the L-hold which was 10/10 both sets

+
breathing drills 20 min (abdominal vacuum practice, box breathing,
breathe holding, stretching with breath focus, etc)

Done

Amazing how long 20 seconds can be on that bike and how hard it can be to sustain a steady pace for just 20 seconds.  Good stuff.  This was more tiring than it looked on paper.  L-hold was the only thing I really couldn't breath on.  I basically had shallow top of chest breathing/breath holding for 10 seconds while my heart felt like it was going to explode out my eyeballs.  Breath drills were great for me tonight.  I needed that time and the calm it gave me.  The box breathing is my favorite.  The abdominal vacuum was not as much fun...awkward, hard for me.  Taking an Epsom salt bath and going to bed early.  Thanks!

PS) didn't get to mountain bike today :(, too smoky d/t forest fires.