CompuTrainer Class: Factories and Smokestacks

This week's CompuTrainer class was tons better than last week's. I was tired, but Todd didn't have to adjust down my watts. I worked in a harder gear than last week, and I made it a minute longer than last week before hitting a wall.

• Total: 1:30:00, 22 miles (in the 1:07 I rode that was computed on the trainer), 154 HR (182 max)
  
• 15-min warm up, 157 HR
  
• 12-min factory (sub-threshold with two 1-min threshold intervals), 173 HR
  
• 8-min rest, 156 HR
  
• 12-min factory (sub-threshold with two 1-min threshold intervals), 175 HR
  
• 7-min rest, 154 HR
  
• 4 (I did 2) 1-min 60% then 1-min 102% smoke stacks, 156 HR, 159 HR (rest), 156 HR

My HR is significantly higher on these rides than on outside rides or even normal trainer rides when I try to get my HR up. Not sure what to think about that. I'm just glad Todd didn't have to decrease my wattage.

My run was more of a jog. I did 2 miles, then 8×1min@1min VO₂ max intervals. It was rough. I had a good chat with wise, level-headed, problem-solving coach Will afterward.

18:12, 2 miles. 240 cal, 9:06 pace (7:13 best), 175 HR (223 max); 8:57 and 9:14

• warm up 18:35, 2 miles, 222 cal, 9:18 pace (5:13 best), 159 HR (182 max)

1. 0.16, 5:30 best, 158 HR; 319 ft, 165 HR
2. 0.16, 5:32 best, 157 HR; 408 ft, 164 HR
3. 0.16, 5:36 best, 164 HR; 496 ft, 168 HR
4. 0.12, 5:13 best, 177 HR; 415 ft, 157 HR
5. 0.15, 5:36 best, 158 HR; 444 ft, 162 HR
6. 0.12, 5:46 best, 168 HR; 432 ft, 150 HR
7. 517 ft, 6:01 best, 158 HR; 492 ft, 160 HR
8. 0.13, 6:25 best, 162 HR; 323 ft, 152 HR

• cool down: 2:34, 0.27 mi, 146 HR (to make 2 miles)

Then a 42-minute walk and talk with Will. 2.13 mi, 185 cal, 100 HR (162 max). The best advice was to "talk to God, talk to me, talk to yourself." The next best was to cut off all outside influences. Guess I won't be reading many other blogs for the next couple weeks!