CompuTrainer Class: Aerobic Training II

Today's class was a repeat of Tuesday's except that it seemed even easier. Today, Tuesday.

• 1:31 total, 150 HR (171 max), 29 miles plus warmup
• 1:30 total, 153 HR (173 max), 25-ish miles
• 13:50 to warm up trainer, 127 HR
• 10:40 warmup to warm up the trainer, 128 HR
• 10-minute warmup, 142 HR
• 10-minute warmup, 145 HR
• 13-minute aerobic effort (157 HR), 2 minute active recovery (150 HR)
• 13-minute aerobic effort (157 HR), 2 minute active recovery (151 HR)
• 4 minutes of 1-leg drills (30 sec, 45 sec, 30 sec) (158 HR), 3 min active recovery (148 HR)
• 4 minutes of 1-leg drills (30 sec, 45 sec, 30 sec) (159 HR), 3 min active recovery (151 HR)
• 10 minutes, three 30-second spin-ups at 85 RPM, with 1 minute of increasing cadence to 110 RPM, then 1:30 at 110 RPM and 30 sec at 100 RPM (163 HR); 3:30 active recovery (149 HR)
• 10 minutes, three 30-second spin-ups at 85 RPM, with 1 minute of increasing cadence to 110 RPM, then 1:30 at 110 RPM and 30 sec at 100 RPM (162 HR); 3:30 active recovery (144 HR)
• 30 minutes of alternating cadence efforts: 95 (1 min), 115 (2 min), 95 (1 min), 110 (2 min), 95 (1 min), 105 (3 min), 95 (2 min), 100 (4 min), 95 (2 min), 105 (3 min), 95 (1 min), 110 (2 min), 95 (1 min), 115 (2 min), 95 (1 min); 159 HR
• 30 minutes of alternating cadence efforts: 
• 95 (1 min), 115 (2 min), 157 HR
• 95 (1 min), 110 (2 min), 164 HR
• 95 (1 min), 105 (3 min), 162 HR
• 95 (2 min), 100 (4 min), 163 HR
• 95 (2 min), 105 (3 min), 161 HR
• 95 (1 min), 110 (2 min), 164 HR
• 95 (1 min), 115 (2 min), 166 HR
• 95 (1 min), 165 HR
• 162 average
• 3-minute cooldown, 143 HR
• 4-minute cooldown, 147 HR

After work, I went to MFY for a little run. I'm beginning to like its little track. Fourteen times around is one mile, and a guy who works there said it's a pretty accurate mile along the inside route. I ran 49 times around for a total of 3.5 miles. Well, that distance included some walking/recovery, but it was more running than walking. The first 1.5 took me 10:27 (3:41, 3:23, 3:21; it's so much easier to count 7 laps than 14!). I took a 3-minute, 3-lap rest, then another 0.5 mi in 3:18. Another 3-minute, 3-lap rest, then another 0.5 mi in 3:15. One more lap took me to 3 miles in 23:35—not bad for 6 minutes of walking! And having to fight for room on the track with people who were in a class doing things like squats. I couldn't understand why they were on the track when there is plenty of room along the side and off the running surface; I kept waiting for the instructor to tell them to move, but it never happened.