Training 061915 and 062015

CS - Activation

+

A. Seated Neck Retractions - 3 x 20-25; RAN

B. Side-lying T-spine Rotations - 3 x 20 ea side; RAN

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

Done

I like all this stuff.  Don't get much from side lying rotations

On the Table, my R (good) arm is much tighter than L probably from compensating I guess.

062015

30 min Air Bike test

Cals- 286

HR- @ 10 min- 153, @ 15 min- 153, @ 20 min- 155, @ 25 min- 156, @ 28 min- 160, finished @ 162

Distance- 10.3 mi

Avg Watts 221

Sp 20.8

Avg RPM- 55

**might could have push a little harder here.  Limiter is mostly leg fatigue on this, min 10-20 were the worst for leg burn then it got a little better so maybe I didn't warm up enough.  Overall felt pretty good so probably could have pushed a bit harder.

Went for peak Wattage before and still only got to like 1315.