cycling (stationary bike ) 1:00:00 [3]
Supply teaching - lead a small class of 8 girls with about 5 metres radius around each bike in the Mayfield cafeteria. We worked pretty hard.
5 min. easy spin warm up, 5 min. dynamic stretches
10 min. steady ride, then a ladder:
4 x 10 secs. sprint 10 easy
3 x 20, 2 x 30 then back down
easy spin to recover a bit
off for some strength
on again:
5 min. easy spin
4 x 10 x up to stand for 4, down for 4
steady spin fro a few minutes
4 x 10 up continuous, down for 30 sec.
chatty spin for 15 min.
Nice class, eerily quiet, thankfully there was a speaker to plug in some music
It was still very mild so we went for a walk outside to cool down, and did a final stretch