Thursday, February 2, 2012

CompuTrainer Class: Maximizing Aerobic Capacity II

Encouragement for today:

I will bless the Lord who has given me counsel;
My heart also instructs me in the night seasons.
I have set the Lord always before me;
Because He is at my right hand I shall not be moved.
Therefore my heart is glad, and my glory rejoices;
My flesh also will rest in hope.
 For You will not leave my soul in Sheol,
Nor will You allow Your Holy One to see corruption.
You will show me the path of life;
In Your presence is fullness of joy;
At Your right hand are pleasures forevermore.
Psalm 16:7–11

Today's workout looked very similar to (though not exactly like because I can't remember everything nor replicate it) this:

Today felt pretty similar to Tuesday, if not slightly easier.


  • Total ride: 1:39:25, 157 bpm (177 max), 216W
    Total ride: 1:37:00, 156 bpm (176 max), 216W
  • Warm up: 9:39, 107 bpm
    Warm up: 7:29, 110 bpm
  • Warm up: 20:00, 156 bpm; 4min rest, 149 bpm
    Warm up: 20:00, 147 bpm; 4min rest, 157 bpm
  • Tempo #1: 16:00, 171 bpm; 3min rest, 165 bpm
    Tempo #1: 16:00, 170 bpm; 3min rest, 154 bpm
  • Tempo #2: 11:00, 172 bpm; 3min rest, 163 bpm
    Tempo #2: 11:00, 169 bpm; 3min rest, 154 bpm
  • Tempo #3: 11:00, 169 bpm; 3min rest, 162 bpm
    Tempo #3: 11:00, 168 bpm; 3min rest, 153 bpm
  • Tempo #4: 11:00, 165 bpm; 4min rest, 143 bpm
    Tempo #4: 11:00, 168 bpm; 4min rest, 146 bpm
  • 110 RPM spin: 1:00, 152 bpm
    110 RPM spin: 1:00, 146 bpm
  • Cooldown and sprint: 2:52, 143 bpm, 657W
    Cooldown and sprint: 2:41, 149 bpm, 676W

First, though, was a swim. I have enough time at lunch to get in a main set but none of the drills or warmup/cooldown, so I do what I can. Today was 3×125@20sec rest, 2×175@30sec rest, and 3×125@20sec rest; I did 100 kick/backstroke at the end to get to 1,200 yards (short course indoor pool at the DHY). During the ride today, I could definitely feel in my arms that I'd been swimming earlier. I can't remember than having happened during other rides.

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