CompuTrainer Class: Aerobic Capacity VIII

Pretty amazing sunrise this morning

Such a great way to start the day!

Lunchtime workout: 10-6-3 EDI Lunge L/R, squat w/15lb, standing ham (even though I was at the DHY I couldn't do glute ham because they don't have good equipment for it), curl w/15lb, push up, crunch. The hardest part was starting the workout. Once I was at the Y I was committed, and it actually went better than I'd expected. None of this actually required being at the Y, but I had to go to shower to get the dry shampoo I'd put in my hair out. It works really well and I like it, but it has what for me is a ridiculously strong and not altogether pleasant smell.

1-10-12
1-12-12
1-17-12
1-19-12 (HR data to come)

• Total ride time: 1:40:50, 164 HR (184 max)
  Total ride time: 1:40 or so. No HR data because my Garmin's batteries were dead. I have to get this figured out!
  Total ride time: 1:30:00, 159 HR (181 max)
  Total ride time: 1:40:00, HR (max)
• Warm up: 12:30, 131 HR
  Warm up: Maybe 10min
  Warm up: 17:25, 127 HR
  Warm up: 10:25,  HR
• Real warm up: 17:00, 166 HR; 2min rest, 171 HR
  Real warm up: 17:00; 2min rest
  Real warm up: 17:00, 163 HR, 2min rest, 169 HR
  Real warm up: 17:00,  HR, 2min rest, HR
• 1-leg drills: 4:00, 173 HR; 3min rest, 174 HR
  1-leg drills: 4:00; 3min rest
  1-leg drills: 4:00, 171 HR; 3min rest, 165 HR
  1-leg drills: 4:00,  HR; 3min rest, HR
• Tempo effort: 19:00, 173 HR (included 2 sets of 1-leg drills); 4min rest, 162 HR
  Tempo effort: 19:00 (included 2 sets of 1-leg drills); 4min rest
  Tempo effort: 19:00, 173 HR (included 2 sets of 1-leg drills); 4min rest, 163 HR
  Tempo effort: 19:00,  HR (included 2 sets of 1-leg drills); 4min rest, HR
• Spin-up to 105–110: 3:00, 172 HR; 1min rest, 171 HR
  Spin-up to 105–110: 3:00; 1min rest
  Spin-up to 105–110: 3:00, 168 HR; 1min rest, 163 HR
  Spin-up to 105–110: 3:00,  HR; 1min rest,  HR
• Spin-up to 110–115: 3:00, 173 HR; 1min rest, 173 HR
  Spin-up to 110–115: 3:00; 1min rest
  Spin-up to 110: 3:00, 170 HR; 1min rest, 171 HR
  Spin-up to 110–115: 3:00,  HR; 1min rest,  HR
• Spin-up to 115–130: 3:00, 176 HR; 3min rest, 169 HR
  Spin-up to 115–130: 3:00; 3min rest
  Spin-up to 105–110: 3:00, 169 HR; 3min rest, 162 HR
  Spin-up to 115–125: 3:00,  HR; 3min rest,  HR
• Tempo effort: 20:00, 171 HR
  Tempo effort: 20:00
  Tempo effort + Cool down: 9:35, 164 HR
  Tempo effort: 20:00,  HR
• Cool down + Sprint to 646 W: 5:20, 160 HR
  Cool down + Sprint to 673 W: 5min or so
  n/a
  Cool down + Sprint to  656 W: 5:20,  HR