Thursday, February 3, 2011

CompuTrainer Class: Tempo/Aerobic Training I

Today's class was exactly the same as Tuesday's, and I felt great. I was trying to determine whether I was up a gear on the bike and am still unsure (before looking at HR data), but I know that I could've stayed where I was all day and was happy about that. This is pretty close to what the workout looked like (today I had to skip the final building in order to get in the shower):


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

  • Total time: 1:30:00, average HR: 156 (max 177)
    Total time: 1:22:30, average HR: 154 (max 175)
  • 7:30 warmup to warm up the trainer, 108 HR
    11:45 warmup to warm up the trainer, 113 HR
  • 10-minute warmup (long start plus the first uphill), 141 HR
    10-minute warmup (long start plus the first uphill), 147 HR
  • 3 minutes to the chimney, 147 HR
    3 minutes to the chimney, 154 HR
  • 7 minutes across the chimney through the downhill, 158 HR; 3 minutes active recovery, 148 HR
    7 minutes across the chimney through the downhill, 159 HR; 3 minutes active recovery, 151 HR
  • 4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 157 HR
    4 minutes of 1-legged drills (not pictured), 156 HR; 2 minutes active recovery, 156 HR
  • 11 minutes across the first M, 165 HR; 3 minutes active recovery, 153 HR
    11 minutes across the first M, 167 HR; 3 minutes active recovery, 156 HR
  • 11 minutes across the first box, 167 HR; 3 minutes active recovery, 163 HR
    11 minutes across the first box, 170 HR; 3 minutes active recovery, 162 HR
  • 11 minutes across the second M, 170 HR; 3 minutes active recovery, 164 HR
    11 minutes across the second M, 170 HR; 2:45 minutes active recovery, 157 HR
  • 11 minutes across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR did get progressively higher as we went along, but it was lower overall and closer for all 3 intervals than it had been for the 4 on Tuesday. I'm encouraged about that and that it felt pretty close to a tempo ride. I definitely had a little more to give aerobically, but I still got a great workout.

The afternoon workout was 5 on, 5 off thru 40, which last did (recorded, at least) as a full workout December 7. Yikes—what have I been doing since then???

  • Lunge on crates
  • 1-leg squat
  • GHR
  • Squat with stick
  • Push up
  • Scap pull up
  • Preacher curl (started with 15lb dumbbells through 30, then 10lb dumbbells for 35 and 40)
  • Crate crunch

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