Tri Class #8: T.T., core, T.T., run

Last night in summary goes like this:
25' Turbo Trainer
25' core exercises
25' Turbo Trainer
20' run
nutrition seminar

The long version:

Started off with a slow warmup, then one leg drills (1:15 each leg, rest, then a minute flat each leg). Did various paces on easy gear. Mostly alternating between 105rpm, 100, and 90.
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The core exercises where were things got hard.

Got off the bike and changed into running shoes. Grabbed 2 5 lb hand weights and did three circuits of the following exercises, 10 reps each exercise, each iteration:
Side lat raises: both weights lifted out to the side while balancing on one leg.
Squats: one weight, lifting the weight with both hands out in front of you as you go down.
Shoulder raises: both weights, lifted out in front of you while balancing on one leg.
Lunges: one weight, lifted with both hands in front of you as you go down. Do 2 sets of 10 reps each, switching legs for the sets.
Triceps: one weight, keep arm up near head, and lower and raise weight behind your head. Balance on one leg.

After all these were done three times without resting between exercises, we did the following:
10 pushups
10 situps: flat on back, legs straight up in air, reach and hold for 3 seconds, then back down.
10 pushups again
plank pose for 30 seconds
side plank pose for 30 seconds
side plank pose for 30 seconds on the other side

This was all led by a guy who hasn't been around for this clinic before. He was one of the running coaches from the marathon group, and I haven't seen him in a few months. At the end of all the core exercises he looked at me and said the exact same thing the other coach said last time "You're getting stronger." I know the last time he saw me, I was probably really struggling, but I stuck it out and the results are starting to show. How very satisfying. Ok, enough gloating, back to work.
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For the bike, part two, we put it in a hard gear and did four sets of 2m15s intervals at 90 rpm with 45 seconds rest. Each set was one gear harder than the last. Final set got 2 minutes rest. Then 4 more sets at a hard gear of 2m15s at 100 rpm with 45s rest. The first set was done standing. The 4th set was whatever gear you wanted hard or easy, but at 110 rpm. Cool down, then go for 20m moderate run.
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I thought I did well on the run. I started the timer after crossing Ala Moana and went to Kakaako Waterfront Park. I went up the hill to the left after the stairs, then turned left at the bathroom. Went all the way down to the end, then all the way to the other end, that took 10 minutes, so I retraced my steps. I felt really strong, almost as if I had done nothing before.
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Back at the shop, we had a nutrition seminar. There are handouts that I will use later to put some of the information here. Most of it was pertaining to the period right before a race, through the race, and post-race. The most interesting piece of more general information was that we only have a 30 minute window after working out to replenish what we've lost by eating. It helps in recovery.