CompuTrainer Class: Muscular Endurance IV

Today's CompuTrainer class was great. Anna and Cali were in there to challenge me, and I rode really well. I was also happy with the outcome of my two sprints. The first was not supposed to be at 100%, so I held back a little and still got to 611 watts. The second was supposed to be 100%, and I help back nothing to reach 681 watts, my max on these sprints so far. Hooray! Here are the stats.  4-07-11. 4-21-11. 4-28-11.

• 1:25:00, 157 HR (185 max)
  1:25:00, 164 HR (189 max)
  1:21:00, 165 HR (190 max)
• Trainer warm up: 13:10, 125 HR
  Trainer warm up: 11:51, 113 HR
  Trainer warm up: 13:08, 134 HR
• Real warm up: 13 min + sprint, 149 HR; 2 min active recovery (AR), 143 HR
  Real warm up: 12:39 + sprint, 159 HR; 2:20 active recovery (AR), 162 HR
  Real warm up: 12:56 + sprint, 159 HR; 2:03 active recovery (AR), 161 HR
• 6:50 tempo + sprint, 157 HR; 3 min AR, 160 HR
  5:39 tempo + sprint, 166 HR; 3:21 AR, 169 HR
  5:40 tempo + sprint, 170 HR; 3:22 AR, 168 HR
• 11 min high tempo, 174 HR; 4 min AR, 164 HR
  11 min high tempo, 181 HR; 4 min AR, 166 HR
  11 min high tempo, 179 HR; 4 min AR, 168 HR
• 13 min high tempo, 176 HR; 4 min AR, 161 HR
  13 min high tempo, 182 HR; 4 min AR, 168 HR
  9 min mid tempo, 178 HR; 4 min AR, 167 HR
• 13 min easy tempo, 169 HR; 3 min cool down, 155 HR
  13 min high tempo, 181 HR; 4:09 cool down, 164 HR
  11 min high tempo, 180 HR; 4:51 cool down, 165 HR

I got in a short ride after work before Inversion. Short like 40 minutes, easy.