After the swim she told us to meet in the spin room in 5 minutes. Not easy to do as we were wet and couldn't dry off that well. Got into spin room and started on the bikes. I was very curious what we would learn in there. She talked about cadence and taught us how to count our cadence, she explained (and i can't recall the exact stuff) that we should be at 9o cadence on flats and 60 on hills ??? I think that was it. It seemed as if we didn't do much but at the end I was tired out, so I guess we did work it. I think this bike portion will be very helpful to me and give me some good skills and lessons on how i should be biking and what is the most effective and fastest. Then she told us to meet outside in the front for a run.
I bundled up and put my hat over my wet head and after a bit of chit chatting with others in locker room (more folks were coming to gym b/c it was getting later) meet in the front. We ran a bit, not sure how far but I was like second to last, talked with one lady while running, but I was pretty much out of breath and really shocked that the other folks had such energy left, granted 2 were men. Got to the track and she had us sprint the straigthaways and jog the curves. 2 times around. I really tried to sprint b/c back in high school i was a sprinter and this is something I feel like I can do well. Of course I was still getting beaten but hey I am out there right. That was it for the track, and we were down. It went fast and I was happy with it but not overwhelmed about it. I think it will help and I will get good tips BUT will I do this again (this session is for 4 weeks) not sure.
My shins are killing me. They seem to really flare up after I do any type of sprint work, I iced one last night, but I think I need to ice more tonight on both sides. I also think I need to get some sort of intense sports massage overall.
I did not enjoy the early wake up, it was dark out, that is depressing. I did enjoy being done with a full workout so early. Today I am taking the day off.