Biking (spin class) 2:15:00 [3] 49.0 km (2:45 / km)
Team time trials tonight
3 minutes MAP to tire out that upper energy system
20 minutes of repeating (1 min "pull" (260W, 245W, 245W), 5 min E3/E4 cusp (did about 200-205 watts). Average 208W
10 minutes easy
20 minutes of repeating (30 sec "pull", 2.5 min E3/E4 cusp (did about 210-215W). Average 220W
10 minutes easy.
Last set got cut down to 10 minutes because we would run out of time :(
10 minutes of repeating (20 sec "pull", 1:40 E3/E4 cusp). Pulled really hard for the 20 secs and it required too much of a recovery drop afterward and I was barely starting to get the watts back up when it was time to pull again. Average 218W
10 minute cool down
stretch
Wasn't that happy with the first one. All fall (and last winter) I haven't been pushing myself hard enough. Each week I think that this will be the week that I finally push it. On the second set tonight I finally started pushing harder (granted, on the first set I simply followed the coach's instructions and that was the result it yielded but I guess I could have pulled harder on my pulls if I felt the E3/E4 wasn't that hard the rest of the time).
PowerTap shows a 20-minute average of 218watts, and one of the sets yielded 220/221W on the Tacx computer, so I should be in good shape to shoot for 225W (or maybe better) on next week's time trial. Set some hard training zones, and then have to push to meet them in the subsequent workouts.
1:21 below 170W
:27 170-210W
:26:34 above 210W
E1054
average cadence 91 rpm