IM Training Day 3

• AM 40 min Spin

First 30 min, in saddle. Practiced pacing and keeping high cadence while slowly building resistance; focused on keeping upper body still. Focused on keeping foot fully in strap to maintain equal power stroke.
Last 10 min, out of saddle.

@ min 23:46, 181 HR
@ min 35, 191 HR
Ending HR 198

Effort: 9.5
Comments: Good ride. 40 min continuous pedaling. At min 25, became challenging physically and started to slow down, but kept going. Hamstrings felt worked out from being in the saddle for 30 min straight.
Next Training Goals: train for 45 minutes for endurance building; holding 195 for (last) 5 minutes; ending HR at 200. Visualize with your eyes closed, focus on the pedaling stroke, smoothening it out. Using regular shoes until I

• AM Right shoulder therapy

Yellow stretch cord. Standing 15 feet away and across the body exercise 2x 36 reps. 3lb dumbbell "soda can" exericse 2x 36 reps.

Effort: 8.5
Comments: Middle deltoid very sore, either from acupuncture or shoulder ex yesterday