CompuTrainer Class: Tempo/Aerobic Training II

Today's course profile was very similar to last week's except that the Ms grew horns, the buildings were all taller 987% on the short side and 89% on the taller side), and the buildings were longer (12–13 min instead of 11 min). The horns went up to maybe 95% or 100%—I forgot to look to see where exactly they were. And I remembered to draw the 1-legged drill into the profile!

Again today I had to skip the last building, but I tried to work harder on the third to make up for the 12 min I had to miss at the end. And even before looking at the actual data, I know my HR was higher today than last week. I'm pretty sure it's because I was working that much harder to try to get an even better workout though!

Tuesday (2-01), Thursday (2-03), today (2-08).

• Total time: 1:30:00, average HR: 156 (max 177)
  Total time: 1:22:30, average HR: 154 (max 175)
  Total time: 1:28:00, average HR: 162 (max 185)
• 7:30 warmup to warm up the trainer, 108 HR
  11:45 warmup to warm up the trainer, 113 HR
  14:30 warmup to warm up the trainer, 117 HR
• 10-minute warmup (long start plus the first uphill), 141 HR
  10-minute warmup (long start plus the first uphill), 147 HR
  13-minute warmup (to the chimney), 158 HR
• 3 min to the chimney, 147 HR
  3 min to the chimney, 154 HR
• 7 min across the chimney through the downhill, 158 HR; 3 min active recovery, 148 HR
  7 min across the chimney through the downhill, 159 HR; 3 min active recovery, 151 HR
  7 min across the chimney through the downhill, 172 HR; 2 min active recovery, 168 HR
• 4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 157 HR
  4 min of 1-legged drills (not pictured), 156 HR; 2 min active recovery, 156 HR
  4 min of 1-legged drills, 166 HR; 3 min active recovery, 163 HR
• 11 min across the first M, 165 HR; 3 min active recovery, 153 HR
  11 min across the first M, 167 HR; 3 min active recovery, 156 HR
  12 min across the first horned M, 176 HR; 3 min active recovery, 168 HR
• 11 min across the first box, 167 HR; 3 min active recovery, 163 HR
  11 min across the first box, 170 HR; 3 min active recovery, 162 HR
  13 min across the first box, 179 HR; 3 min active recovery, 169 HR
• 11 min across the second M, 170 HR; 3 min active recovery, 164 HR
  11 min across the second M, 170 HR; 2:45 min active recovery, 157 HR
  12 min across the second horned M, 178 HR; 1:30 active recovery, 175 HR
• 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR

My HR stayed progressively higher as we went along, and my recovery intervals are what helped keep it so high. Guess I'd better work on that one!

Unfortunately I'm on a schedule (or not really a schedule) that's left about a month in between some of my workouts that should be every 2 weeks or so. Today's 3×30 was no exception, since the last time I did it was January 2 (I didn't record how much weight I used). From December 13, however, I increased the weight on a few things and thus am encouraged:

• Lunge: 85lb (20 on each side)
• GHR at 60*; 25lb because it's the easiest to handle
• GHR at bottom: no weight
• Standing ham: 25lb because it's the easiest to handle
• Push up on feet: 25lb (someone put the weight on my back, which was so much easier than trying to put it on myself; I thought for a few seconds that I could've tried 45lb!)
• Scap pull up: no weight
• Preacher curl: 30lb (light bar, which Will says is called an "ez bar" or "easy bar" and is usually 15lb plus 7.5 on each side)
• Crate crunch 25lb because it's the easiest to handle