Cycle U CompuTrainer | core

Best trainer workout of the winter season yet!

When I started on the trainer back in the fall of 2011 I was completing workouts at a threshold setting of 300 watts and today I started at 330 and finished at 350. Nice. Yes it was hard but for a change I did not lose focus and kept my RPMs up. Must be because it's my birthday. :)

What better workout to do on your birthday than a classic 2 x 20? One with hills.

I started the first interval at a threshold setting of 330 watts, I started the second interval at 340 and then in that dip in the second interval I upped my threshold setting to 350 watts and held it to the end.

Here are the CompuTrainer summary numbers.

Name: CRIMINALE, MARTIN
Gender: Male
Athlete Type: Recreationa
Date of Birth: 0/0/1900
Weigh-in: 200
Track Position: 6
Finish Time: 50:00.00 Seconds
Anaerobic Threshold: 350
Average Speed: 24.06 MPH
Peak Speed: 27.88 MPH
Average Power: 280.57 Watts
Peak Power: 399.00 Watts
Average Pulse Power: 0
Average Watts/Kg: 3
Rolling Resistance after 5 Minute Warmup: 1.82 Pounds
Average HR: 0 BPM
Peak HR: 0 BPM
Average RPM: 0.0
Peak RPM: 0.0
Average PP: 0.0
Peak PP: 0.0
Average WPKG: 3.1
Peak WPKG: 4.4
Average SS: 0.0
Calories: 901.7

At the gym things went well.  It was pretty much the same old thing meaning some exercises were easier and others were harder but I got the core routine box checked.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:30 AM - gel
Lunch
Dinner
Workout Food	trainer - large bottle w/1 tablet Nuun and 1 scoop Cytomax
Injuries
Therapy
Time of Day	trainer - 6:00 AM core - 12:00 PM
Workout Type	intervals
Weather
Course	trainer - 2 x 20 plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 20 hip abductors 3 x 30 - 100 lb.
Results
Time
Distance
Pace
Equipment	Road Bike
Clothing

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