Today was another hour on the CompuTrainer (CT) this morning. This workout was virtually identical to Tuesday's workout, consisting of a 25' warm up followed by 6 x 3' (2' RI), where the 3' intervals were done at a wattage that maxed my heart rate at about 20 bpm lower than my lactate threshold heart rate (LTHR) for the first interval or two, and culminated in a final (6th) interval where my HR reached or just barely exceeded 10 bpm lower than LTHR.
I felt really good during this workout, and played around with the Spin Scan feature of my CT. Spin Scan analyzes your pedal stroke to gauge your pedaling efficiency. I don't think I've been very efficient in the past. I'll need to read up a bit on Spin Scan and how I can use it to improve my pedaling efficiency.
Workout Numbers:
Duration: 1:00:11
Work: 724 kJ
TSS/IF: 67.9/0.823
Pnorm: 214 watts
Distance: 19.6 mi
Pavg: 200 watts
HRavg: 129 bpm
Avg Cadence: 91 rpm
Avg Speed: 19.5 mph
Later today will be another run session essentially mimicking Tuesday's run session, but with shorter rest intervals.
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