Training Log - March 17, 2009

Got to ride on the trainer last night. It was a good workout, and I actually have more soreness today than I expected. The particulars:

• Distance: 12.5 miles
• Average Speed: 18.7 mph
• Max Speed: 27.7 mph
• Ride Time: 40 minutes
• Resistance Setting: Medium
• Exercise Type: Medium Intervals (1:00)

I started with a warm up (5 minutes) and then went into standing intervals (1:00 minute standing, 1:00 sitting). I was basically holding a steady 18 mph or so for both the standing period and the recovery. Totaled 8 intervals standing.

Then I moved on to speed intervals, still 1:00 interval and 1:00 recovery. I was trying to maintain a minimum of 25 mph on the speed interval. Initially I was holding about 18 mph on the recovery, but towards the end had to slow that down to really recover. Totaled 8 speed intervals.

I finished with a 4 minute cool down period.

Overall, it was a good workout. I was definitely tired by the time I finished. And like I mentioned before, I can actually feel it in my legs this morning. Guess that is a good thing.

I have registered for a ride this weekend, so I should have a post after I finish that.

In God's Love,
JAy.