Inspired by Colleen’s gift of FOX candies, I brought homemade goodies to share at the workout tonight. A variety of jams from my pantry (grape, blackberry, jalapeno grape, apricot etc) were well received by my LETC friends – and for me, it’s rewarding sharing with people who appreciate, compliment (and even request) the goodies.

am – run/gym workout
26:34 Avg HR 150 – office down Spanish banks and back up
30 min gym workout at UBC pool

pm – spin
Warm-up 10min easy spin @ 60% HR Max
Stand Sit Drill – 5min as: 30sec stand, 30 sit @ 70% HR Max, then 2min easy
Technique – ILD’s 6min as:40sec right, 30sec both, 40sec left, 30 both.
3min easy spin
Anaerobic Power – 5x20sec All Out! On 1:40 easy
Aerobic Capacity – 2x 2:30 @ Pace(80-85%) on 2:00 easy
Cool-down 12min easy spin =60min Total