Catching up.

Friday - pathetic lifting attempt followed by a nice long session in the sauna
Saturday - Disc golf at Woodland mound. it was a pretty good game for me.
Sunday - I got to watch some exercise! GO STEPH! That evening I threw around some 200lbs railroad ties, and did a bunch of digging. Those fuckers are heavy.
Monday - Spinning. This was a great Monday class. It was the old techno-covers of hit songs. The first half of class were were supossed to focus on not getting over worked... only reach a 7 or 8 in intensity. We had some longer easy interval work.... a race-pace with 1 minute intervals with increased cadence. Then the half-way marker came with a quick steep hill to get us pushing. After a brief cooldown, we went back into more intervals. this time they were 30 second inteverals, and we had 4 sprints during the song. 30 on and 45 sec maintain pace. Then a long uncomfortable race pace flat for "recovery", followed immediatly with another monster hill. This is where I got pointed out in class by Karen again. The hill was a steep climb to some song I didn't know, but I was determined to maintain cadence despite the resistance increases. For the last 45 seconds of the hill, Karen asked us to push harder and increase our power with resistance, cadence or both. I did both and pushed HARD. Karen then says, " Come on, Push! I'm not leaving you behind, who's with me?" Come on, Push!! Casey's with me!" If I wasn't already red faced and sweaty, I probably would have been. It was a good class for sure. We've talked about the people that just don't seem to try very hard, and how I'm there to work hard for the short 45 minutes we have. As a matter of fact, loud annoying girl was sitting right behind me in the middle row since all the back row was taken. I don't think she spoke a word all class since she wasn't with her friends. But my friend in the class said she didn't appear to be sweating at all... Why bother.


More later on today's successful lifting.