Monday 1/15: No time to workout. Good turnout for the MAC team tonight, about 15 total. Took around 2 hours total to show everyone my weight routine. Needed to get that finished so the team can start a strength routine on their own during the week.

Tuesday 1/16: Summary: 30 ' yoga in am/ bike 21 miles (1:29 spin) pm

am: 30 minutes of yoga
6pm: Bike 21 miles on trainer. Oh my God that was a tough muscular endurance spin! In fact, I couldnt complete the 28 mile course. 24 Hills ranging from 6-12% grade and from .5-1.25 miles long.
I finished the spin on the decent of the 18th hill. My legs were spent, man its nice to feel that again. Ave watts 175, which is very deceiving as 1/2 the ride was "down hill" and even in the 54/11 at 35 mph I was only at 160 watts at times. My quads are shredded, and my HR was primarily below Ae cap of 139.
Time 1:29, 21 miles
Ave speed, 14.2/peak 36 mph
Power 175 W/450 mx
HR 122/ 140 mx (final hill)
Cadence 75/112 mx

* yeah I could have really pushed to finish the final 7 miles with 6 hills left. I tried to be smart about it. Too early to push that hard. I will ride the complete course next week sometime.

* I am definately starting to "ramp up". Man I wish I was running.
Diet:
Breakfast: med. coffee 1/2 decaf, 1 cup rolled oats with tbs brown sugar, water
Lunch: Baja Fresh Grilled chicken and black bean salad, 2, 16 oz waters
Dinner: Pasta with mushroom sauce. Diet shasta