Yesterday began with an easy 45 minute spin on my bike, the Felt I’ve now had for 13 years….only used in one Ironman Triathlon in 2010…..but still my go to bike…….the spin was good, watch some videos someone has made walking through a lot of Vancouver, BC…..gorgeous, and yeah, just drank coffee and spun….it felt good, got the heart rate up, a bit of cross training….

I don’t usually like to run and spin on the same day, but every so often things just work out that way…….and there was more then a few hours between the two activities, and it was good…building endurance in both, and getting towards a summer of running and triathlons, I need all I can get…..

The evening run was quick…OMG, all the fast people were out, and I lead the way the most of the way, because, well, I’m the group leader and I design the routes…..it was kind of all over the place, some sidewalk, some paved trails, some off road through the snow and ice, and some through somebodies back yard…..they all seemed to enjoy the 5K-ish…and I think at one point I was under a 6:30 per K……..which was great, but wore me down…my hips for some reason were bothering me…

I think that has to do with me using my winter, trail & snow Saucony Peregrine Ice + shows on asphalt and concrete….I need more cushioning for all of that…..but suck it up princess, I did it…

Today was so cool too……decided it was a spin and strength day, and yes my legs were still sore from Thursday….

I starte dout with weights…..upper body….benches, shoulder presses, seated rows, lat pulldowns…and then on to a 45 minute spin class…that was so hard

My legs felt trashed, and my left knee bothered me a lot when ever we stood up to peddle…I thought my legs were over that, but not so much……..

So after spinning to the beats, back to the weights for legs…..presses, curls, extensions, calve raises, some arms – db curls, tri pushdowns…..and COFFEE…..

And yeah, I threw in a few more shoulder presses just for fun…

After was great…a way to cool down…drove over to a pool I’ve never swum at before, looked good, will head there tomorrow morning at some point for a few lengths…and lunch at a place called the Flame…just a cheese burger with fries and coffee…I don’t do that eneough, I’m a lunch guy, I love going out for lunch or coffee…so that felt right, and a restaurant I’d been meaning to try for a while, so that was good……relaxed…

I am feeling pretty beat up right now, but in a good good way…but, getting up to make dinner seems to be a challenge…but, well, more tea with lots of honey will wake me up..and hopefully will get me ready for tomorrow…

I’m actually trying for two a days for the next week or so, I’ve got to get back on track for my 100 work outs, in 100 days…I’m about 10 behind right now, so two a da should get me back on track….will try and work more strength and swim and spins into my life………..life is good

w