So I stayed up pretty late last night - working on a few home projects. I woke up about 10 minutes too late to make it to spin class. I decided to go to the gym anyway figuring I could get in a bit of strength training and some cardio. Since tomorrow is a heavy lower body strength day, I focused on upper body today. I did lats, lower back, shoulders and biceps. Then I headed over to treadmill to do an interval workout. I read a really good article over the weekend that discussed recent findings behind interval training vs sustained cardio. According to the findings, interval training or training that pushes your anaerobic threshold for short bursts, is more effective than sustained cardio at roughly the same heart rate . So I did 3 sets of 10 minute intervals: 1 min at 3.8 rest , 1 min at 8.1 run - repeated 5 times per set. Then I did 10 minutes of fast walking (@ 5.4mph). I realized that 5.5 is my max - meaning that at that pace it is super hard not to run.
So although I didn't get in a spin workout - it was a very productive day.