Well Federal workers got the day off due to the "Snowpocolypse" so when Betsy and I got up this morning, she decided to do a treadmill run while I did a bike workout on the trainer. However, because we were doing it together, I wasn't able to watch a video, so it was up to me to decide on a workout to do. Thus, I decided it all on the fly, starting with a easy warmup, then the standard Spinervals 3x30s 53-15 sprint warmup, before moving into one legged drills. For the latter I switched legs every min, doing 3 mins on each leg, pushing a 53-23 gear. Following that and the subsequent rest, I pushed into a 5 min set alternating between seated pushing a 53-14 and standing in 53-13 every 15 sec, then taking another rest. I then hopped into the main set, a ladder workout, starting with 5 min in 53-23, 4 min in 53-21, 3 min in 53-19, 2 min in 53-17 and then finally 1 min in 53-15, with a 1 min rest between sets. After the next rest, I finished up with a 3x30s build sprint; pushing in 53-15, and building effort every 10s for the full 30s effort before taking a 30s rest between. Finally took a nice 3 min cool down before stretching and situps and pushups... this day off from work stuff isn't so bad!!!
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