Still not feeling 100% but did modify my workouts to accomodate. Went to early AM spin class and was fortunate enough to have forgotten my watch HR monitor so I did not get obsessed with the numbers. I did not turn the tension up as high as I usually do and worked to keep the workout within a reasonable range.

Spin Class @ 00:50:00

I then bricked it by running 3 miles on the treadmill. I mistakenly assumed that I would just pound out a tempo run since my Spin class effort was not 100%. By 2/10 of a miles at an 8:20 pace, my body made me slow down to a 9:22 pace :( But I stuck in there for all 3 miles. I put my hands on the HR monitor sensors and registered 150 for the end of that 3 mile run.

3 Mile Run @ 00:28:00

After work, I was able to get in some weight training before Ruth picked me up to go to our team holiday party.

Weight Training

CHEST
Chest Flyes 2x10 @ 27.5 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACKSeated Row 2x15 @ 60 machine
Lat Pull Down 2x15 @ 60 machine


CORE
1x10 middle, 1x8 left, 1x6 right situps on slanted bench
3x10 Leg Raises on slanted bench
2x12 Back
2x12 Captain's Chair

LEGS
Abductor 3x12 @ 70 machine
Adductor 3x12 @ 70 machine
Hamstring 3x12 @ 60 lb machine
3x12 Lunges with Rotation @ 4 lb Medicine Ball