271.6, or, down 1.4 pounds this week. Despite a trip to Cheesecake Factory the nght before weigh in. To that score, I had the Mexican chicken Lettuce Tacos, for 220 cal... Though, I did steal a cople fries from the grandkids...
Saturday, even after my hour plus in the cardiac rehab gym and cardio work, I stole 10 minutes on the bike on the trainer.I managed an average 20mph for the 10 minutes, that is a big improvement over my usual 13mph avearage. I also spun at 100 for over a minute, including a few second burst to 128 for an effective 42.9mph, according to my Wahoo Blue sensors. NO WAY, could I do that outside, my fears would kick in before 20 I think. Bike has a compact crankset, 50-34, and 11-27 cassette.
Just for giggles, I did try a 11-36 cassette with a generic road link added. No possible way to use the big-big crosschain, and I could not shift to the 11 cog. I switched it back to the 11-27 anyway. I will keep that as an otpion for another day.
Back to my weight. Honestly, I feel better than I have for a few years. My left anle, after seeing my orthopedic, has nothing broken or terribly out of place, I just let the muscles atrophy after the initial sprain 2 years ago. I am happy to say, after a month of Physical Therapy, it is doing better, doesn't appear nearly as collapsed as it had been. It is full of arthritis, and will probably always have some pain. My right knee has had another round of the gel injections and feels better mostly. Though I cannot get to zero extension, or truly straight.
As I said, feeling better, I have caught myself taking stairs 2 at a time. Weird. Haven't done that since my back injury over 7 years ago. And on THAT subject. I finally got off the muscle relaxers I've been on for the last 7 1/2 years. Doing ok so far. But I do feel the muscles in my back a bit unhappy. But not painful...
OK. More riding under my belt. More to do.