01 June 2011


Back-to-back workouts; sometimes it feels right and sometimes it feels disastrous. Today was the former.

Since rain was in the forecast I suggested to some teammates that we hit up Seattle Multisport for a CompuTrainer workout and lucky for me Ryan D, Tim F and Steve O decided to show up.

I'll say it again – I hate riding a trainer alone! So much so that I am barely able to do it at all; maybe once or twice per year. It really sucks.

Not having an agenda for today I was up for whatever kind of workout everyone else wanted. Ryan loaded up a good one that consists of 12 x 1.5 min "peak and fade" intervals. Each interval starts at 100% of your threshold power setting and then fades to 90% by the end of the 1.5 minutes. You start out with a short warm-up, do three intervals with equal rest, then you get a slightly longer rest, do six more, one more slightly longer rest and finally one more set of three.

I started the workout with my threshold power set to 340 watts. It felt rough in the warm-up but after the first interval I felt much better. So much so that I almost increased the watts right away but decided to hold off for a bit – it was probably the right decision.

after six intervals I upped my threshold setting to 350 watts and then after three more intervals I upped it again to 360 watts. Funny how 350 felt fine and 360 felt pretty hard...

It was a super workout. We had Casino Royale on the television and Steve is always good for the non-sequitur quip or biting sarcasm.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:00 AM – cereal
Workout Food water
Time of Day 6:00 AM
Workout Type intervals
Course 12 x 1.5 min peak and fade intervals
Time 55 min
Equipment Road Bike

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