Tuesday, February 15, 2011

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

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