Steady state training

Tuesday's hard training has resulted in some DOMS (Delayed Onset Muscle Soreness) in the thighs, so today was a 20 minute spinning session on the turbo trainer followed by squats on the wobble board.  7 minute warm up on the turbo to begin with to allow for muscle suppleness, followed by lower body stretching on the following muscle groups:

Calves
Hamstrings
Quadriceps
Adductors
Abductors

Once the muscles were stretch, it was time to hop on the turbo and buold up to steady a steady 60rpm for 5 minutes.  Spinning increased to 80 rpm in moderate level twice, for a duration of 3-4 minutes and was enough to challenge the heart and lungs and maintain a steady heart rate of 140bpm for 15 mins overall.