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