CompuTrainer Class: Strength Training II

I did not sleep well last night and skipped class this morning. However, Todd had openings in the evening class, so I signed up. It was a blast. Slightly harder than last week, but I felt strong and like I did well for as long as I was able to stay on the bike. It was nice to be able to ride with Lisa S and Lee & David. We did one more sprint this week, and the sprints were at 120% for the first and 150% for the last 4. We could see our peak watts, and I got up to 600 on the second one. I couldn't improve that at all on the next 3, but I want to get up to 635 at least (to beat Shelly), so now I have something to work toward on Thursday.

The efforts at 110%, 105%, and 100% were at a very slow cadence—70–75 RPM. Tuesday (3-15); Thursday (3-10); Tuesday (3-08):

• 1:23:30, 161 HR, 191 max
  1:08:00, 154 HR, 181 max
  1:36:00, 160 HR, 185 max
• 11:10 warmup to warm up the trainer, 107 HR
  13:55 warmup to warm up the trainer, 120 HR
  16:33 warmup to warm up the trainer, 122 HR
• 12:49 warm up, 157 HR; 10-second sprint, 2 min active recovery, 162 HR
  14:45 warm up, 153 HR; 10-second sprint
  13:00 warm up, 152 HR; 10-second sprint, 2 min active recovery, 167 HR
• 6:00 tempo, 169 HR; 10-second sprint
  8:00 tempo, 165 HR; 10-second sprint, 30-second recovery, 163 HR
  5:40 tempo, 170 HR; 10-second sprint, 30-second recovery, 181 HR
• 5:30 tempo, 176 HR; 10-second sprint
  4:00 tempo, 169 HR; 10-second sprint, 30-second recovery, 172 HR
  3:54 tempo, 176 HR; 10-second sprint, 30-second recovery, 183 HR
• 5:45 tempo, 177 HR; 10-second sprint
  3:49 tempo, 172 HR; 10-second sprint, 3:40 recovery, 163 HR
  3:45 tempo, 177 HR; 10-second sprint, 3:40 recovery, 169 HR
• 6:00 tempo, 177 HR; 10-second sprint, 4:40 recovery, 161 HR
• 2 min at 110%, 172 HR; 2 min active recovery, 174 HR
  2 min at 110%, 166 HR; 3 min active recovery, 166 HR
  2 min at 110%, 173 HR; 3 min active recovery, 169 HR
• 4 min at 105%, 177 HR; 3 min active recovery, 172 HR
  2:18 at 110%, 165 HR
  4 min at 110%, 177 HR; 5 min active recovery, 168 HR
• 6 min at 100%, 177 HR; 4 min active recovery, 170 HR
  12:40 tempo (~85%), 164 HR
  6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 1:33 at 100%, 170 HR; 4:30 tempo, 176 HR; 2:20 cooldown, 168 HR
  6 min at 100%, 177 HR; 5 min active recovery, 167 HR
• 4 min at 110%, 176 HR; 3 min active recovery, 170 HR
• 2 min at 110%, 171 HR; 1:30 active recovery, 167 HR

I did get a quick (and by quick, I mean super short) swim in at lunch. It was short because it's the first time I've been in the pool since January 17. I didn't want to overdo it, but I can't say it bodes too well for my one triathlon this season! On a positive note, though, I have DEFINITELY been improving at cycling, so I'll skip swims if I can continue seeing improvement elsewhere.