Today was a spin/lift day. For my spin workout we did endurance intervals.
Warm up - 5 min (light tension)
2 on 1 off - 5 x's
Easy Flat - Fast Flat - Hill Sprint
30 s. each/ 30 s. each/ 1 m. each/ 2 m. each
Standing Run on bike
Start @ 60% tension with the tempo of the music and tap it up every minute keeping at the same tempo (7 minutes total)
Yesterday we did the usual 10 miler. It snowed all night but looking out my window there was only snow on the grass and none on the street so we opted to still run outside. After the 1st mile of our loop (which took us north towards the canyon) we were in 4-6 inches of snow until we came back the last mile. UGH. It made for some slow going miles and very wet/cold feet (thank goodness for my smartwool socks). It was the slowest I've run in years but at least I got miles in outside instead of being on the treadmill.