CompuTrainer Class: Strength Training III

Today's class was fantastic. My goal for the day was to make it through the entire class, since last week I was sick and didn't do so hot. I made it through the class, but since we're racing this weekend, we lowered the intensity a little for the last 20–30 minutes. There was an additional sprint today, and the first and last work itnervals were slightly higher than they had been. There was only one 6-minute block, but there were two blocks of tempo at the end. It was not easy, but it turned out great.

Besides aiming to make it through the entire class, my goal was to beat my 600 watts that I achieved last Tuesday during one of the sprints. My history has been excelling and improving through the third sprint, attaining my peak then, and then not being able to improve on that through the last two (or three in today's case). I wanted to do better at each one, and I did. Not only that, I hit 664 watts during the 5^th sprint, a new best for girls in Todd's classes during this session. Hooray!

Having Parri and Cali in my class is so good for me. I know how strong they are and how strong I want to be, and their presence pushes me to be even stronger!

The efforts at 110%, 107%, and 105% were at a very slow cadence—70–75 RPM. Tuesday (3-22); Thursday (3-17); Tuesday (3-15); Thursday (3-10); Tuesday (3-08):

• 1:47:00, 162 HR, 190 max
  1:40:00, 172 HR, 190 max
  1:23:30, 161 HR, 191 max
  1:08:00, 154 HR, 181 max
  1:36:00, 160 HR, 185 max
• 18:46 warmup to warm up the trainer, 118 HR
  8:33 warmup to warm up the trainer, 137 HR
  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
• 12:39 warm up, 157 HR; 10-second sprint, 2:30 active recovery, 165 HR
  12:40 warm up, 167 HR; 10-second sprint, 2:20 active recovery, 170 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
• 5:31 tempo, 168 HR; 10-second sprint
  5:41 tempo, 173 HR; 10-second sprint
  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
• 5:36 tempo, 176 HR; 10-second sprint
  6:05 tempo, 178 HR; 10-second sprint
  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
• 5:53 tempo, 177 HR; 10-second sprint
  5:54 tempo, 179 HR; 10-second sprint
  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
• 5:58 tempo, 179 HR; 10-second sprint, 4:51 recovery, 174 HR
  6:33 tempo, 180 HR; 10-second sprint, 3:40 recovery, 166 HR
  6:00 tempo, 177 HR; 10-second sprint, 4:40 recovery, 161 HR
• 2 min at 110%, 178 HR; 2 min active recovery, 177 HR
  2 min at 110%, 176 HR; 2 min active recovery, 177 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%, 182 HR; 3 min active recovery, 175 HR
  4 min at 105%, 182 HR; 3 min active recovery, 178 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%, 178 HR; 4 min active recovery, 167 HR
  4:50 at 100%, 182 HR; 1:10 tempo, 186 HR; 4 min active recovery, 175 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
• 4 min tempo, 176 HR; 2 min active recovery, 170 HR
  2:17 at 100%, 180 HR; 3:43 tempo, 185 HR; 4 min active recovery, 174 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
• 2 min tempo, 171 HR; 3 min active recovery, 166 HR
  4 min tempo, 179 HR; 2 min active recovery, 175 HR
  4 min at 110%, 176 HR; 3 min active recovery, 170 HR
• 2 min tempo, 177 HR; 2 min active recovery, 176 HR
  2 min at 110%, 171 HR; 1:30 active recovery, 167 HR
• 13:12 tempo, 172 HR
  6 min tempo, 181 HR; 1:30 cooldown, 177 HR

I spent 38 minutes on the step mill after work, after taking some time to say hello to my old racquetball friends. I used to play every Thursday afternoon but haven't in at least a year because I haven't made it a priority. It was fun to see everyone again, and there were more than normal downstairs playing—it looked like a competitive crowd!