CompuTrainer Class: Recovery

Today's CompuTrainer was great for me. I had to do only an hour recovery ride, which meant I got to skip the two factories and the penthouse as well as the smokestacks at the end. You know it's hard for everyone else when you can lower your watts by 40 and still be moving along at a better pace then the others. According to the computer, I rode 46 minutes, went 17+ miles, and burned 400+ calories (144 HR, 170 max).

Although I definitely miss being in class with Team Belladium, one benefit I've found of being with other random people is that I get to see how my wattage compares to theirs. Today, even though I lowered mine by 40 during the factory intervals, I was still even with or above the wattage of 2 of the 3 guys on my side of the room. It felt good!

My afternoon run turned into another slightly slower, sight-seeing type of run, but I did get in a few good intervals. Last week I ran terribly, so hopefully this week's intervals end up being faster and longer and I really am improving. It was supposed to have been 36 minutes, with 8×1@1min VO₂ max intervals. (And the intervals combined were 0.09 miles longer than last week, which was all downhill and today wasn't):

• 1.68 yesterday - 0.5 rest = 1.18 work
• 1.73 last week - 0.63 rest = 1.10 work

35:34, 4 miles, 8:54 pace (4:54 best), 456 cal, 167 HR (192 max); 18:12, 2 miles. 240 cal, 9:06 pace (7:13 best), 175 HR (223 max); 8:57 and 9:14

• warm up: 12:00, 1.32 mi, 9:05 pace (6:58 best), 172 HR; 18:35, 2 mi, 9:18 pace (5:13 best), 159 HR
  

1. 0.13, 7:10 best, 172 HR; 350 ft, 155 HR; 0.16, 5:30, 158; 319 ft, 165
   
2. 0.14, 6:13 best, 159 HR; 349 ft, 160 HR; 0.16, 5:32, 157; 408 ft, 164
   
3. 0.15, 5:48 best, 155 HR; 302 ft, 162 HR; 0.16, 5:36, 164; 496 ft, 168
   
4. 0.16, 5:28 best, 165 HR; 300 ft, 160 HR; 0.12, 5:13, 177; 415 ft, 157
   
5. 0.17, 5:35 best, 146 HR; 321 ft, 163 HR; 0.15, 5:36, 158; 444 ft, 162
   
6. 0.16, 5:50 best, 160 HR; 372 ft, 164 HR; 0.12, 5:46, 168; 432 ft, 150
   
7. 0.14, 4:54 best, 160 HR; 322 ft, 158 HR; 517, 6:01, 158; 492 ft, 160
   
8. 0.14, 5:12 best, 163 HR; 314 ft, 161 HR; 0.13, 6:25, 162; 323 ft, 152
   

• cool down: 7:34, 1 mi, 176 HR; 2:34, 0.27 mi, 146 HR

I then headed inside for 6-6-6 EDI, 1 set:

• Lunge with regular reps
• Glute ham with reps to arm's length
• Regular squat with stick
• Bench press with 30-lb bar
• Curl with rebound reps
• Plate front delt

Then a quick stop at Publix to check out the sales, a chat with Will, and Inversion for an hour of listening to the Word. Awesome!