Finally had the basement back in order, dry, and cleaned up, so took advantage of it and hopped in the exercise bike to work on my technique using the Spinervals 8.0 "Recovery and Technique" tape. For a recovery workout, it certainly had me struggling in a few sections, especially the 10x30s single leg high cadence spins. Not bad for the first few, but by the end I was struggling to keep the pedals moving on the 'pull up' portion of the pedal stroke. The experts on the tape were huffing and puffing too, which made me feel a bit better. All told, on the bike for 42 minutes, distance of 9.3 miles, reached a maximum cadence of ~165 rpm during the superspin intervals, and average heart rate of about 150 bpm.

Nutrition:

• Breakfast -- FiberOne oats/chocolate bar with large decaf coffee
• Lunch -- turkey sandwich with lettuce and Italian dressing, chips, pickle
• Dinner -- pork tenderloin with brown wild rice, mixed vegetables, and a croissant