Notes
Had to use the spin bike in the corner, warmed up for 15 minutes before spin class and then just did a solid aerobic effort during class, Instructor was Mike, liked his program better than Johnny's yesterday as it was very straightforward and RPMs were kept consistent in the 90-100 range.
5:30 warm-up
3x30 second reps with 1 minute rest
3 minute active recovery
3x1:00 reps with 1 minute rest
3 minute active recovery
4x2:00 reps with 1 minute rest
3 minute active recovery
7minute wind-up to sprint finish
Class was hot, 19.7 degrees at beginning and 22.4 degrees by end, not sure if this bike was harder or my body was just tired but I felt I put a similar effort into this as yesterday but output was quite a bit lower.
Averaged 196 watts, 21.7mph, 97rpm
Groin is continuing to improve but left side still feels fragile.