CompuTrainer Class: Tempo/Aerobic Training III

We missed last Thursday due to the snow (which actually turned out good for my since Blue Lightning was in the shop), but since I rode on the trainer Friday and we rode outside Sunday, I managed to get a few good rides in last week. So I was ready for today's tougher course. I rode at 211 for the first 2 buildings; then I rode at 215 for the third and the 5 minutes of the fourth that I did and felt great!

Tuesday (2-01), Thursday (2-03), Tuesday (2-08), Tuesday (2-15)

• 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)
  Total time: 1:30:00, average HR:  155 (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
  11:00 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
  13-minute warmup (to the chimney), 158 HR
  10-minute warmup (long start plus the first uphill), 137 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
  10 min to the chimney through the downhill, 148 HR; 2 min active recovery, 146 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 M, 176 HR; 3 min active recovery, 168 HR
  13 min across the first M, 165 HR; 2 min active recovery, 162 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
  16 min across the first box, 171 HR; 2 min active recovery, 165 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  M, 178 HR; 1:30 active recovery, 175 HR
  15 min across the second M (moved up to 215 watts), 171 HR; 2 min active recovery, 163 HR
• 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR
  5 min of the second box, 166 HR; 2 min active recovery, 165 HR

In the afternoon, I did the perfect workout: 10-6-3 EDI. It was hard, but it made me work hard and do everything fast.

• Lunge (I didn't do RL like I was supposed to)
• Squat with stick
• GHR with reps to arm's length
• Curl with 30lb bar
• Bench with 45lb bar
• Plate front delt with 10lb plate
• Crate crunch