Workout Summary: Yoga (45')/Spin (45')

Yoga 6:15 am

6:30 pm: 45 min spin on my REAL BIKE
I actually got on my bike!
25 min easy, 130-160 watts
Final 20 minutes, did 5 X 1 min power intervals to start the muscular endurance build within my aerobic cap.
First 2 at 250 W, HR max 120 (zone 2)
Third at 300 W, HR max 124 (zone 2), Gear 54/15
Final 2 at 250-270 W, HR max 130 (Zone 3), Gear 54/13
*Kept cadence lower toward 70 to keep HR down and focus on smooth strong turnover.

Hamstring still focally sore from the big 20 min tuesday run at 9 min pace. I am starting a steroid tonight, and scheduled for a steroid injection into to muscle Jan 4th. I didnt want to do this, its a last resort. 9 months is a bit too long for an injury.

Diet:
Breakfast: 1 cup hot oats with bwn sugar, coffee 1/2 decaf
Lunch: Spinach salad with vegies and low fat italian, 1 apple, 2 oz bag pretzels, water
Afternoon: non fat carmel latte
Dinner: Went out to pub at Ringside. Some great chicken wings (8), small ceasar salad, Drank a few beers, got a bit tipsy. Friends showed up...smoked a huge cigar, didnt inhale but it messed me up quite a bit. I smoked a cigar with Peter Maher back in early 90's after he won the Toronto marathon...I forgot how crappy those make you feel later.