60 seconds, 45 seconds, 30 seconds, 15 seconds, with same time between as in the interval, 2-3 minutes between sets had time and will not be doing my late day circuit class; had to fast from what ended up being 9pm last night until noon today for a doctors appointment; had a late breakfast and […]

Did these today given the travel schedule. Legs weren’t totally recovered from last nights strength class but overall not too bad: 452/507/498/588, 503/???/521/588, 500/492/544/602, 513/540/505/584, and 498/527/549/618. Might have been pacing myself a little too conservatively. The pattern was 60 seconds on and off, 45 on and off, 30 on and off then 15 seconds

Did these today as tomorrow is supposed to be cold and rainy, and then really cold on Sunday in the 20’s and 30’s; mid 40’s today; used the Cervelo P2 tt bike also on a local hill; 519, 438 (didn’t hit the button so interval is in with between time), 514, 490, 484, 471, 466,

Change of plans….upper 50’s today so I did these instead of waiting for tomorrow; getting much colder over the weekend with highs in the 30’s; todays efforts with power/cadence…..626/91, 635/97, 641/98, 651/99, 637/89, 636/99, 647/96, 655/93, 640/97, 641/87, 640/99, 646/101….641 avg….NP for 40 minutes at 356.

Used the crit course (same as last week). Power and cadence: 638/95, 610/101, 636/96, 641/98, 654/92, 625/94, 631/96, 624/97, 629/97, 646/96, 632/94, 637/90. Average power at 633, NP for the entire 53 minutes at 326. Did these today and will do circuit class later and take Tuesday off completely. After the indoor tt yesterday and

14:48 was the official time, 96 rpms avg, avg power 356 with 351 first half and 358 second half (375 on the CompuTrainer…4.85 watts/kg), avg HR 169 with 166 first half and 174 second half; overall, a decent effort…tried to keep the cadence at 95-100 and not die off on the power in the second

Yesterday was 55 minute spin class with 2×10 minutes at tempo/steady state and then 1,2,3 minute efforts at PI. The hour circuit class had plenty of plyometrics and strength. Big crowds in both with 28 and 39 respectively.  Off today after intervals on Monday and Tuesday and then yesterdays class. Will be doing 10×1 minute

Had unexpected time today so I did this weeks second session of the 10×30 which ended up being 11×30 because I hit the INT button with my gloves too many times and lost track of where I was. Better than doing too few! Kind of tired after yesterdays efforts and last nights strength class but

used the crit course; kind of cold (low 40’s) but felt great to do these outside; power and cadence: 689/101, 629/104, 629/103, 640/95, 638/102, 648/99, 646/91, 656/99, 652/100, 650/99…fell off on the cadence on a few…just glad to get outside even though cold.

Used Heekin Avenue to do 6 four minute climbs at 55-50 rpms. Resulting power and cadence averages: 387/57, 373/55, 367/52, 405/58, 367/54, 367/52. Normalized power for 46 minutes was 324, and thats 5 trips down at zero power for 2 minutes or so. Racked up 1600′ in climbing also. I like these short but intense