Today was a bike/run day with a 55 minute CompuTrainer ("CT")interval session in the morning followed by run intervals in the afternoon. In the graph at the right, you can see the CT workout data. The workout consisted of a 20 minute warmup followed by 6 x 3 min. intervals at approximately 240-250 watts, with 2 minute rest intervals at ~140 watts. The concept was to choose a wattage for the intervals where my heart rate stays roughly 20 bpm lower than lactate threshold heart rate (LTHR), which for me is ~168 bpm. Keeping the same effort (here, ~245 watts) for each interval, the idea was to try to do 6 intervals without my HR reaching higher than 10 bpm below LTHR. From the graph, you can see that my HR reached ~ 159 bpm (about 9 bpm below LTHR) in the 6th and last interval. So... mission accomplished.
My second workout of the day was a 40 minute treadmill run that included a 15 minute warmup and then 12 x 1:30 of progressively difficult intervals (45" rest intervals). In this workout, rate of perceived exertion (RPE) was used to select the treadmill pace for the intervals. The intervals were broken out into 3 sets of 4 intervals, where the interval progression was 7, 7, 8, 8.5 on the RPE scale. In other words, on the first two intervals, I selected a pace that felt like a 7 on the RPE scale. For the third interval, I selected a pace that felt like and 8, and for the final interval, I selected a pace that felt like an 8.5. I then repeated these 4 intervals two more times. This was a tough workout, and I actually did not finish the final interval, because I just could not hold the pace for a full minute-and-a-half.
Tomorrow is a run-only day. Another 45 minute treadmill interval run.
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