Notes
15 minutes warm up followed by spin class with Chris, lots of intervals, steady climbs and 3 minute tempo efforts, had the bike in the corner and felt like I was working pretty hard. Maxed out at 635 watts, averaged 204 watts, 22.0mph, and 93rpm. Just didn't have the turnover today
Tried 10 minutes on the elliptical after along with body weight squats and felt like that went pretty well, no pain in the groin.