SPIN w/ KathyR (60min/19mile/164 bpm max @ 6:00AM) ... great, crisp spin ... OMFG - 6AM? realy? WTF - the gym's barista didn't make it in :( ...

SPIN, w/ Michael Formby (60min/23mile @ 7:00pm) - crushed it ...

SUNDAY, JUNE 28, 2009
RIDE w/ Jack & Adam's - "The Decker Lake loop" (40mile/20mph/95° ride @ 8:30am), stayed with the front pack until the "Decker hill of painful separation" (mid point), missed a turn and went an extra 2 miles ... felt great - gotta get new clips ... this was an IQ test using street peddles - i didn't score so well.

SATURDAY, JUNE 27, 2009
SPIN w/ Ryon Talbot (65min/22mile @ 12:00pm) fantastic energy - crushed it
SELF stuff bench press / incline press, arms, reverse crunch, bicycle, squats, planks,

FRIDAY, JUNE 26, 2009
SPIN w/ Ryon Talbot (50min/20mile/173 bpm max @ 6:00pm) kissed 90%anaerobic
PRECORE AMT 100i (30min @ 5:15pm) ... level 20 - 500 Cals
SELF stuff pull ups, reverse pull ups, dips, squats

THURSDAY, JUNE 25, 2009
SWIM @ Rollingwood pool - felt great - L I G H T workout, but included because this was the first time I swam laps in a gillion years ...

SPIN w/ KathyR (50min/20mile/167 bpm max @ 6:00pm) Puddles of sweat ... this was her last class - she'll be missed - For the FIRST time in @10 years, I got to use the "150" weight as the base on the scale instead of the 200 lb !!!! First huge goal achieved AGARRRHHHH :)

TUESDAY, JUNE 23, 2009
PRECORE AMT 100i (30min @ 5:15pm) ...Intervals @ level 20 & 17 - 500 Cals
BLACKOUT w/ Michael Formby (1:05 / @ 6:00pm) - if one more sprint: I literally would have puked ... 4 sets of 40 crunches, 40 scissor lunges, 3 story stair sprints ... 3 sets w/18 lb bar - 20 overhead squat thrusts, 20 alternate lunges, squat bicep rows, 20 triceps, high knees (30 seconds) ... 3 sets of 40 push ups, 40 jump jacks ... 3 sets 0f 20 scissor sets(3), 20 foot air thrusts, 30" plank ... 3,2,1,2 sprint sets, 1 forward/back sprint set

Day Off ...

SELF stuff Calves, squats, push ups, planks
Bike RIDE w/ My Precious Mia - South Austin / Clarksville / downtown: 8 miles, (5:00pm), hotter than Haides ... ... ... b u m m e r . . . trashed the back of my right knee earlier today - don't know how, but it started today :( ... not while I was exercising or doing a dynamic movement ... crouched in a still position shooting some photographs ... and ... p w a n g ... ugh ...

Day Off ...

SPIN w/ Mike Something (50min/18mile/12:00pm) - a climbing workout ...
ROW Machine ... 130 Watts /5min
SELF stuff pull ups, reverse pull ups, calves, squats, planks

SPIN, w/ Michael Formby (50min/20mile @ 6:00pm) - felt great for most of the class with the lower baseline gears - trouble keeping the 115-30 rev segments ...

SPIN w/ Eric Wood (45min/17mile @ 5:00pm) - performed OK, but was tired at various points - crushed the early extreme asks ... admirably for the latter ones:) ... asked about fatigue issues and it seems that I have my gears too high. I also tend to anticipate the instructor's "ask" too early and can run out of optimum effort before the song is over ... I had the watts cooking at mid 200's baseline, low mid 300 for the efforts and touched 400 a few times...

TUESDAY, JUNE 16, 2009
BLACKOUT w/ Michael Formby (1:10 / @ 5:00pm) - holy crap, ball buster class
1,2,3,2,1 ascend/descend sprint sets, 1 forward/back sprint set, 1 side sprint set ... 3 sets of 40 squats, 3 story stair sprints ... (3 sets w/20lb bar) - 20 overhead squat thrusts, 20 squat rows, 20 triceps, 20 high knee (3 count) ... 3 sets of 50 crunches, 20 scissor sets(3), 20 foot air thrusts, 30" plank
SPIN, w/ new gal (40min/16mile @ 6:15pm) ...solid class - I kept the watts in the mid 200 with a few blips in the 3's - music was funny - she called it her Valentines day set

MONDAY, JUNE 16, 2009
SPIN, w/ Michael Formby (50min/20mile @ 7:00pm) - great all out effort

SUNDAY, JUNE 14, 2009
SPIN w/ Eric Wood (45min/18mile @ 11:00am) - i felt OK, puddle of sweat ...
ABS Clinic w/ Eric Wood @ 11:55am ... jeez, I need to get to more of these !!!
X-FACTOR Class w/ Eric Wood & Aaron @ 12:15, Med ball, burpees & squats ... Descending by 3 for time - lunge circuits, 21 push ups, 21 sit ups ... holy sh*t, my time was 13:10 - ugh

SATURDAY, JUNE 13, 2009
RIDE w/ Mellow Johnny's - Mamma Jamma Breast Cancer: 18 mile, fast ride (8:30am), stayed with the front group and did extra runs through Tarrytown...
SPIN w/ Eric Wood (60" / 20 mile @ 11:00am) - rough class, pounded my way through it - could barely move for a while - ha - I need to eat better...

FRIDAY, JUNE 12, 2009
SPIN w/ Eric Wood (50min/20mile @ 6:00pm) - Aughrrr ...
ROW Machine @ 5:45pm ... 145 Watts /10min
SELF stuff pull ups / reverse pull ups, calves, squats, squats, squats - planks

THURSDAY, JUNE 11, 2009
SPIN w/ Eric Wood (60min/20mile @ 6:00pm)
PUMP Class w/ Chelsea P 60min@ noon, - dead by the end of class...

WEDNESDAY, JUNE 10, 2009
SPIN w/ KathyR (45min/18mile @ 6:00pm)
ROW Machine @ 5:45pm ... 140 Watts /10min

TUESDAY, JUNE 09, 2009
SPIN w/ Michael Formby (50min/20mile @ 6:00pm) - Aughrrr ...
ROW Machine @ 5:30pm ... 140 Watts /10min
SELF stuff pull ups / reverse pull ups, calves, squats, planks

MONDAY, JUNE 09, 2009
Day Off ...

SUNDAY, JUNE 08, 2009
SPIN w/ Substitute (50min/20mile @ 11:00am) - solid ...
ABS Clinic w/ Sub @ 11:55am ... die !!!
CROSS-X Class w/ TinaD & Aaron @ 12:15, a shit ton of various longish exercises - ugh