Well... work and my self-imposed "no evening workouts" rule hosed me on my easy run yesterday. I got busy and couldn't do my run in the afternoon, and I promised Laura there would be no evening workouts, so I couldn't do it when I got home. So... no run yesterday. No biggie.
Today's early workout was one hour on the computrainer with a 20 minute warm up, 30 minutes at L3 effort, and then a 10 minute cool down. The power/hr/cadence graph from the ride is included at the right. It's fairly uninteresting, but you can see from the graph that the first 20 minutes were done at about an average power of 190 watts. That's solidly in my "endurance" zone. Cadence stayed fairly constant at about 95 rpms, which is my comfort level for an endurance ride. You can see the heart rate data gradually rising throughout the first 20 minutes to about 130 bpm as I warm up.
At about the 20 minute mark, the Computrainer was programmed to give me a very slight simulated "hill" at a grade of about 0.25%. I switched to a slightly higher gear to get me into a higher power output, and then stuck to that for about 30 minutes. Power was roughly 225-230 watts (209-249 is my "tempo zone"). Cadence stayed fairly constant at around 97 rpms. Heart rate again steadily increased to about 153 bpms, comfortably in the "tempo" range.
At about the 50 minute mark, I switched back to the endurance zone, as reflected in the data, and cooled down. A nice, moderate ride. Later today, I'll do a tempo run to cap off this L3 day.
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