Notes
Groin feeling better today, felt very little discomfort when doing dynamic lunges in morning and felt practically nothing walking although I did take an ibuprofen this morning for a headache. Left hamstring was quite tight but didn't feel any worse after the bike.
Rode for an hour including a 45 minute spin class. Had my seat adjusted to 18 height with horizontal placement just behind 0, felt pretty good so will stick with this. Averaged 212 watts, 94rpm, 22.4mph for the entire hour, spin session was probably closer to 230 watts average, did some intervals but for the most part wanted to keep it a consistent aerobic workout.