Yesterday I had a thanksgiving theme to my spin class workout. First we did a really hard VO2 max set, then we did a short recovery lactate tolerance set. It went like this:
A) Standing at 80% of max effort, B) Sitting and sprinting in the same gear, then C) changing to a harder gear and pushing 100%. We did it six times around, with no rest between sets, and the set lengths were: 15s A / 5s B / 15s C, then 30A / 10B / 30C, 45/15/45, 60/20/60, 90/30/90, 120/40/120.
Then we did a turkey of short sprints. A turkey is a term from bowling, where you hit three strikes in a row. A turkey sprint is 3 short sprints with short rest, so we did:
Thanks, then 3x (20s sprint, 10s rest), and we did that for each of the ten people that showed up for class.
Iâ€™m not sure why our attendance has been so low, but Iâ€™m hoping people start coming back next week for our last week together. On Thursday Iâ€™m going to have an 80â€™s day (whatâ€™s good 80â€™s music? do I just play the Breakfast Club soundtrack? I was way too young to be cool in the 80â€™s), where Iâ€™ll hand out some cool prizes (like clif bars and Garmin tote bags filled with Hawaiian Island Creations 2x Sunblock samples so they donâ€™t get sunburned cross country skiing over the winter break.)
Itâ€™s a long weekend, and Iâ€™m filling it with fun stuff. Tomorrow I run a 10k, then I pick up Courtenay from the airport on my way home for turkey/ham dinner. Friday Iâ€™m going hiking with my guest while everyone else is risking death buying stuff at the malls. Saturday I have no plans, but will likely go sailing or on a long ride if the weather is nice, Sunday morning is the Seattle Marathon, where I volunteered to help out the medical staff at the finish line, and Sunday night Iâ€™m taking my sailboat out in the holiday light parade on Lake Union.
If I donâ€™t write about it this weekend, Iâ€™ll give a full recap on Monday before I write a second part in the saga of Aaron Scheidies. He thought my last post was funny, but it seems I could be a little nicer. Heâ€™s a funny guy, but itâ€™s not because heâ€™s blind, itâ€™s because heâ€™s Aaron.