CompuTrainer Class: Tempo/Aerobic Training I

Today's ride looked similar to the following. I realize it doesn't mean too much without the numbers, but this is where Paint got me. Those high boxes were at an average intensity level of 85%. The Vs went down to 72%, and the bumps went up to 87%. This was a great aerobic ride! My HR was definitely lower than it would've been to make it a solid tempo effort, but my legs were feeling the longer, consistent effort. That's a great feeling!

Here are the numbers to go with the picture (which is lacking the 4 minute, 1-legged drills box before the first M):

• Total time: 1:30:00, average HR: 156 (max 177)
• 7:30 warmup to warm up the trainer, 108 HR
• 10-minute warmup (long start plus the first uphill), 141 HR
• 3 minutes to the chimney, 147 HR
• 7 minutes across the chimney through the downhill, 158 HR; 3 minutes active recovery, 148 HR
• 4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 157 HR
• 11 minutes across the first M, 165 HR; 3 minutes active recovery, 153 HR
• 11 minutes across the first box, 167 HR; 3 minutes active recovery, 163 HR
• 11 minutes across the second M, 170 HR; 3 minutes active recovery, 164 HR
• 11 minutes across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR did get progressively higher as we went along. I'll be working on keeping it more consistent on Thursday!

I debated whether to do another workout this afternoon and decided for it. I knew I'd feel good when I finished, and that was my motivation. This is the same workout from January 20, but I did significantly less of it. What I did was good.

• Altitude drop legs: 102×5 reps, 5 breaths rest
• Wall squat: 1 minute on, 30 seconds off, 3 times
• Altitude drop GHR: 10×5 reps (20 seconds rest)
• Standing ham: 1 minute on, 30 seconds off, 3 times
• Bench press: 65 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe while holding bar up)
• Dead lift: 75 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe while standing holding bar)
• Curl: 25 lb, 10 deep breaths, 1 rep, 6 deep breaths, 2 reps, 3 deep breaths, 3 reps; 2 total times (breathe holding bar at top)