Laps at Lafayette, brick run

BIKE 16.3 miles in 1 hour
RUN 2.4 of 3.2 miles, 22 mins out of ~35
BIKE COMMUTE 1.3 miles (still can't resist counting this)
PT with JH

Up early for a workout, but not my usual Thursday group run. Sadly still not ready for it. So in the meantime, this is my brick day. For now it's swapped from Tuesday so I can do track session then. Worry about switching my schedule back another day.

LP is a great place to ride -- sweet new pavement and when ridden clockwise has no stops. Just touch the brakes a few times for runners and dogs and to let cars know you aren't blowing the intersection to ride into them. I did the planned 3x 10' intervals, goal was how far could I ride in 10 mins and stay below MAF. I ave'd 17.1 mph in the intervals. All very similar.

Then the brick run, my first 10 minute intervals! I know this because my Garmin autolapped at 10 minutes. So that means in the last few months of this walk/run stuff I haven't done a 10 min interval of walk or run! Should probably turn that off so when I get to 12 and 15 min intervals it doesn't mess with  my system.

The run felt OK, heavy, short, kinda bored. Miss my run group. Need a better route than Cherokee to Brewery to home.

New exercises with JH!!  Started off with lying/lieing/laying/whatever back on a bench, arms anchored to bar at head, knees curled up.  Goal is to curl up  more using abs. A very slow and subtle move.  Next was belly over a yoga ball, walk hands out until shoelaces on ball. Goals is to push hard into the ground with the hands, squeeze and roll the shoulder muscles around the spine (tight across the back), keep core and glutes tight. Then, more new!, I did more of the yoga ball but the whole sequence of one leg, other leg, then hamstring curls (instead of one leg, rest, other leg, rest, etc).
Then up for 8-10 (I don't count, he does) single leg squats 1-2-3-... one right after the other, no pause or rest. These felt great, the strength progress on these I'm liking!

And I get to look forward to more "off the floor" stuff like I see other athletes doing! How is the hip? Great, minor pains every few days, mostly in the IT area and hip flexors. I'm definitely in the "don't think about it much" category, moved out of the "seems to hurt a lot of the time" category.