- Distance 48.50 miles
- Time 02:45:00
- Max Speed 28.60 mph
- Average Speed 17.64 mph
- Heart Rate Max 175.00 bpm
- Heart Rate Average 148.00 bpm
- Average Pace 3:24 min/mile
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- Distance 62.00 miles
- Time 03:29:00
- Max Speed 33.10 mph
- Average Speed 17.80 mph
- Heart Rate Max 171.00 bpm
- Heart Rate Average 143.00 bpm
- Average Pace 3:22 min/mile
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March 31, 2007
Sheridan Loop- Distance 42.50 miles
- Time 02:23:00
- Max Speed 29.90 mph
- Average Speed 17.83 mph
- Heart Rate Max 181.00 bpm
- Heart Rate Average 141.00 bpm
- Average Pace 3:21 min/mile
- Average Cadence 84 rpm
- Power 193.00 watts
- Resting Heart Rate 52.00 bpm
Did my first "Power Interval" workout today. Ouch. This week has seen a noticeable increase in intesity. Did PowerStarts on Weds, TT intervals on Thurs, and PowerIntervals today. Tomorrow is a welcome EnduranceMile ride, albeit a 3.5 hour one. Sunday brings more TT intervals before a day off on Monday and a 1.5 hour RecoveryRide on Tuesday.
The PI's were hard. The protocol is to maintain 110+ rpm throughout the effort. If it starts to drop, you downshift to maintain the effort and the cadence. I did 8 of them, in 2 blocks of 4 for 2 minutes each with one minute recovery between.
I'll sleep well tonight for sure.
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