Training Log - February 16, 2009

I got some more time on the trainer this evening. Here are the particulars:

• Ride Time: 0:42:30
• Distance: 14.6 mph
• Average Speed: 20.6 mph
• Max Speed: 28.0 mph
• Trainer Resistance: Low
• Exercise Type: Medium Intervals (2:30 each)

Today was a difficult day for me. I was pushing pretty hard (as can be seen by the increased average speed). I am not sure that I could have continued the intervals much longer than I did.

I started with a warm-up period (5 minutes), then went into standing intervals. I kept a pretty high speed (20mph) while standing, and my recovery period maintained about 18 mph. I actually only managed to stay standing for 2:30 on the first interval. Then I had to decrease the standing portion by :30 per interval. When I sat down early, I picked up the speed to 24 mph for the rest of the interval.

After four standing intervals, I went to speed intervals. I was targeting holding 26 mph on the interval, with a recovery period at 18 mph. As you can see from my max speed, when I was pushing at the end of the interval, I tended to lose control of my speed slightly. I only did three speed intervals because I was short on time and blowing out my lungs. I did manage a 5 minute cool down before feeling like I was going to pass out.

Learning for today: if I am going to do speed intervals, I need my recovery to be at a slower speed than 18-20 mph!