CompuTrainer Class: Strength Training III

Today was a good day for a tempo ride. That's about all I have to say about this morning.

Thursday (3-24); Tuesday (3-22); Thursday (3-17); Tuesday (3-15); Thursday (3-10); Tuesday (3-08):

• 1:25:00, 165 HR, 188 max
  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
• 14:14 warmup to warm up the trainer, 140 HR
  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
• 10:50 warmup, 160 HR; 10-second sprint, 2:20 active recovery, 166 HR
  12:39 warmup, 157 HR; 10-second sprint, 2:30 active recovery, 165 HR
  12:40 warmup, 167 HR; 10-second sprint, 2:20 active recovery, 170 HR
  12:49 warmup, 157 HR; 10-second sprint, 2 min active recovery, 162 HR
  14:45 warmup, 153 HR; 10-second sprint
  13:00 warm up, 152 HR; 10-second sprint, 2 min active recovery, 167 HR
• 5:38 tempo, 172 HR; 10-second sprint
  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
• 5:37 tempo, 179 HR; 10-second sprint
  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
• 6:02 tempo, 176 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
• 6:00 tempo, 174 HR; 4:41 active recovery, 168 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%, 175 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
• 27:34 tempo, 170 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