CompuTrainer Class: Tempo/Aerobic Training III

Today I was slightly more tired than I was yesterday. Perhaps the two days in a row did something for my legs. But, I'll be recovering today and ready for more of the same tomorrow! I rode at 211 for the whole class today, knowing that I'll be back for more tomorrow.

Tuesday (2-01), Thursday (2-03), Tuesday (2-08), Tuesday (2-15), Wednesday (2-16)

• 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)
  Total time: 1:25:00, average HR:  159 (max 182)
• 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
  12:45 warmup to warm up the trainer, 114 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
  10-minute warmup (long start plus the first uphill), 148 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 AR, 148 HR
  7 min across the chimney through the downhill, 159 HR; 3 min AR, 151 HR
  7 min across the chimney through the downhill, 172 HR; 2 min AR, 168 HR
  10 min to the chimney through the downhill, 148 HR; 2 min AR, 146 HR
  10 min to the chimney through the downhill, 161 HR; 2 min AR, 154 HR
• 4 min of 1-legged drills, 156 HR; 2 min AR, 157 HR
  4 min of 1-legged drills, 156 HR; 2 min AR, 156 HR
  4 min of 1-legged drills, 166 HR; 3 min AR, 163 HR
  
• 11 min across the first M, 165 HR; 3 min AR, 153 HR
  11 min across the first M, 167 HR; 3 min AR, 156 HR
  12 min across the first M, 176 HR; 3 min AR, 168 HR
  13 min across the first M, 165 HR; 2 min AR, 162 HR
  13 min across the first M, 171 HR; 2 min AR, 164 HR
• 11 min across the first box, 167 HR; 3 min AR, 163 HR
  11 min across the first box, 170 HR; 3 min AR, 162 HR
  13 min across the first box, 179 HR; 3 min AR, 169 HR
  16 min across the first box, 171 HR; 2 min AR, 165 HR
  16 min across the first box, 176 HR; 2 min AR, 169 HR
• 11 min across the second M, 170 HR; 3 min AR, 164 HR
  11 min across the second M, 170 HR; 2:45 min AR, 157 HR
  12 min across the second  M, 178 HR; 1:30 AR, 175 HR
  15 min across the second M (moved up to 215 watts), 171 HR; 2 min AR, 163 HR
  15 min across the second M, 178 HR; 2 min AR, 169 HR
• 11 min across the second box, 173 HR; 30 seconds cooldown, 173 HR
  5 min of the second box, 166 HR; 2 min AR, 165 HR

* AR = Active Recovery

I had a great 3-min-extreme-slow workout between work and a Premier Jewelry party at Anna's:

• Bench press, 45lb
• Curl, 15lb
• Plate front delt, 5lb
• Standing ham (sort of—DHY doesn't have anything to use for GHR, so I used the hamstring stretching machine and did double duty with elevation!)
• Lunge L, R
• Zurcher squat