CompuTrainer Class: Force and Power II

Today's workout was exactly the same as Tuesday's (that's what happens when you go to the same class twice per week), but it felt slightly different. I felt stronger, but I also felt slower. At the last 10 seconds of each 3-minute interval, we had to spin up from 70 RPM (which we were holding for all the intervals) to 120 RPM as fast as possible. My power output for those spin-ups was higher today than Tuesday, but it felt like it took me the entire 10 seconds to spin up, whereas on Tuesday it only took me a second or two.

Parri isn't in this class either, so I didn't have the immediate motivation she provided on Tuesday. Instead, I had to imagine her pulling me up a hill, and I basically just concentrated on staying on her wheel for every interval.

After 10 minutes of tempo, we did 2-3-5-3-2 — 2-3-5-3-2 minutes of low-cadence (70 RPM), strong-effort intervals. Basically, we had to get up and over a hill.

This was crazy hard!

I have no heart rate date from today because either the transmitter wasn't transmitting or the receiver wasn't receiving correctly; through the first 20 minutes, according to my Garmin, my HR never got above 84. Definitely not correct!

2-28-12. 3-01-12.

• Total ride: 1:40:00, 156 bpm (185 max)
  Total ride: 1:42:00
• Warm up on trainer: 9:00, 122 bpm
  Warm up on trainer: 10:00
• 10-min warm up + 10-min tempo + 4-min rest: 161 bpm; 157 bpm
  10-min warm up + 10-min tempo + 4-min rest
• 2-min hill + 2-min rest: 167 bpm; 167 bpm
  2-min hill + 2-min rest
• 3-min hill + 3-min rest: 170 bpm; 164 bpm
  3-min hill + 3-min rest
• 5-min hill + 4-min rest: 170 bpm; 158 bpm
  5-min hill + 4-min rest
• 3-min hill + 3-min rest: 168 bpm; 165 bpm
  3-min hill + 3-min rest
• 2-min hill + 5-min rest: 166 bpm; 157 bpm
  2-min hill + 2-min rest
• 2-min hill + 2-min rest: 163 bpm; 167 bpm
  2-min hill + 2-min rest
• 3-min hill + 3-min rest: 168 bpm; 160 bpm
  3-min hill + 3-min rest
• 5-min hill + 4-min rest: 169 bpm; 158 bpm
  5-min hill + 4-min rest
• 3-min hill + 3-min rest: 163 bpm; 147 bpm
  3-min hill + 3-min rest
• 2-min hill + 1-min rest: 163 bpm; 173 bpm
  2-min hill + 1-min rest
• 4-min tempo at 105 RPM: 147 bpm
  4-min tempo at 105 RPM
• 3-min cooldown + sprint: 117 bpm, 671W
  4-min cooldown + sprint: 666 watts

I managed to accomplish 10-10-10 EDI lunge, push up, and pull up, and I also swam 500 during lunch. It was the worst swim all year, I think, and I felt like a brick in the pool. It was better with a pull buoy, but it was still rough and short. I couldn't take the sinking any longer than 500, which is a pretty short swim.