Ran 6 times this week for a total distance of 73.5k. Ran disciplined, ran smart. Discpline in the sense I kept my heartrate down to the magic number of 145 and smart in the sense that the effort was low intensity followed by excellent stretching afterwards. Paying particular attention to my IT and hip flexors. I'm feeling pretty good and just trying to be hyper aware of any 'bad' pain. Even massaging the IT band is not ringing any warning bells, so I must be doing something right!
Also got in 4 short sessions on the bike for a total of just over 2hours. Really focusing on technique. Computrainer has a program that analyzes your pedal stroke, as it analyzes, it assigns you a number for each leg. The higher the number, the more efficient you are pedaling. A number of 100 is the highest you can go and is really only attainable by a motor. It would signify complete and uniform force through the entire 360 degree pedal stroke. Pro level cyclists routinely hit 80 for their spinscan. It's a tough thing to toy with, you start to play with the numbers as you spin and eventually you start to get 'it'. If I'm not paying attention and just pedaling away, my spinscan number is routinely about 67. I want to get the number up, so I'll sit on the computrainer, run the program and just concentrate on getting high spinscan numbers and pedalling as efficient as possible. I set my new record on Friday with a spinscan of 77!
Now I'm only doing this for 30 minutes at a time, but it's a good start. Got to burn that perfect technique into muscle memory.
Cheers!
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