CompuTrainer Class: Aerobic Training IV

Today's class was a good one. It was pretty much the same as last week except that we stayed in the big ring the entire time and I had my watts at 208 rather than 206. It was at 211 when I started, but since I know Todd doesn't want me up too high, I lowered it to where I'd been on Saturday. My HR was a little higher today than Thursday, and I definitely felt like I was working harder. I don't know it if was from the 1-leg dead lifts yesterday  or I'm just tired, but I made it through everything and kept my cadence where it was supposed to be even though it was super hard. And based on the stats below, my HR where it wasn't supposed to be since it was significantly higher than Thursday. Today, Thursday.

• 1:21 total workout, 158 avg HR, 180 max
  1:23 total workout, 152 avg HR, 176 max
• 9-minute warm up to warm up the trainer, 96 HR
  11-minute warm up to warm up the trainer, 101 HR (but I was on and off here)
• 10-minute warm up, 151 HR
  10-minute warm up, 144 HR
• 17-minute aerobic effort with two 2-minute spikes in the middle, 166 HR; 2 min active recovery, 166 HR
  17-minute aerobic effort with two 2-minute spikes in the middle, 159 HR; 2 min active recovery, 154 HR
• 4 minutes of 1-leg drills, 165  HR; 2 min active recovery, 164 HR
  4 minutes of 1-leg drills, 158 HR; 2 min active recovery, 158 HR
• 4 spin-ups, starting at 85 for 30 seconds, increasing to 110 for 1 minute, holding 110 for 1:30, going back to 85 for 30 sec (or maybe 2 min), then repeating (4 total times; big chain ring), 172 avg. HR; 3:30 active recovery, 168 HR
  4 spin-ups, starting at 85 for 30 seconds, increasing to 110 for 1 minute, holding 110 for 1:30, going back to 85 for 30 sec (or maybe 2 min), then repeating (4 total times; big chain ring), 167 avg. HR; 3:30 active recovery, 160 HR
• 1 minute at 95, 160 HR; 2 minutes at 110, 171 HR
  1 minute at 95, 151 HR; 2 minutes at 115, 169 HR
• 1 minute at 95, 170 HR; 2 minutes at 105, 171 HR
  1 minute at 95, 165 HR; 2 minutes at 110, 166 HR
• 1 minute at 95, 169 HR; 4 minutes at 100, 173 HR
  1 minute at 95, 166 HR; 4 minutes at 100, 169 HR (moved to big chain ring)
• 1-minute short cooldown, 172 HR
  1-minute short cooldown, 167 HR

I had another workout for later, and boy were my legs tired from the morning ride and yesterday's dead lifts. And guess what? More dead lifts were on the schedule for this afternoon! This was similar to one I did February 1, 2010 (with Will) and again October 30, 2010. However, neither was preceded by what this one was! Somehow I keep combining or confusing dead lifts, 1-arm dead lifts, and 1-leg dead lifts. I think it's time for Will to explain it all again.

• GHR 40 seconds; 10 quick-style squats; 1-leg dead lift RIGHT leg, 15 reps, 45-lb bar 20-lb bar; rebound 1-leg squat, RIGHT leg back, 30 reps
• Switch legs, then repeat, doing 3 times each leg
• 1-arm bench press, 25 lb, 3 breaths at top, 3 reps, switch arms, 6 sets of 3 each arm
• Rebound bent-over 1-arm row, 25-lb bar (or less or 15-lb or so dumbbell), 3 reps, switch arms, 6 sets of 3 each arm
• Crate crunch, 3×30 quick-style reps

My pleasant surprise for the night was that Lisa S was at the CSY working out at the same time! None of my normal "posse" (her word ;-) was able to lift, so I switched Ys and hoped I'd see Lynn maybe or someone else I knew. It was great to be able to chat with her and still have both of us try to complete our workouts.