May 17 :: Cruise Intervals

Workout Stats
Total Time: 1h, 35m
Total Distance: 27.75
Avg Speed: 17.7 mph
Trainer Setting:
Time in Zones:
Zone 1: 20m
Zone 2: 35m
Zone 3: 5m
Zone 4: 30m
Zone 5a: 5m

Workout Description
First cruise interval was up Lorane. That was fun. Legs were stiff, but not awful.
Second interval was down Lorane. HR was pretty low on the second one just [...]

May 16 :: Endurance

Workout Stats
Total Time: 1h, 10m
Total Distance: 20.75 miles
Avg Speed: 18.7 mph
Trainer Setting: 3
Time in Zones:
Zone 1-2: 1h, 10m

Workout Description
Read book. Listened to iPod. Tried to avoid boredom — failed. Should’ve gone out and ridden during the day, but I was busy with work. Alas.
Pushed a big gear at 70 rpm for 10 [...]

May 14 :: Jumps

Workout Stats
Total Time: 1h, 20m
Total Distance: ~23miles
Avg Speed: ?
Trainer Setting:
Time in Zones:
Zone 1-2: 1h, 15m
Zone 4: 5m

Workout Description
6 jumps of 15 pedal strokes in big gear (53 x 14, I think). 3 min recovery.
Rode at Greenhill Tech Park (crit course). Felt great. Will try fewer pedal strokes next time (say, 10), [...]

May 13 :: Group Ride

Workout Stats
Total Time: 1h, 40m
Total Distance: 29 miles
Avg Speed: 17.7 mph
Trainer Setting:
Time in Zones:
Zone 2: 40m
Zone 3: 15m
Zone 4-5c: 45m

Workout Description
Bike Friday noon ride. Rode very hard and aggressive. Launched up Lorane. Bridged at the bottom of Lorane. Attacked again shortly thereafter. Lots of hammering. Fun! Felt really, really awesome.

May 11 :: Easy Spin

Workout Stats
Total Time: 1h, 45m
Total Distance: 25m
Avg Speed: 14.4 mph
Trainer Setting:
Time in Zones:
Zone 1: 1h,30m
Zone 2: 15m
Zone 3:
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c:

Workout Description
Rode with Seth and Tessa. Should’ve eaten beforehand, as I was starving afterwards. Also, should’ve stretched when I got back, but was late to dinner, so I put it [...]

May 10 :: Cruise Intervals

Workout Stats
Total Time: 1h, 40m
Total Distance: ?
Avg Speed: ?
Trainer Setting: 4
Time in Zones:
Zone 1: 30
Zone 2: 20
Zone 3: 10
Zone 4: 25-30
Zone 5a: 5-10
Zone 5b:
Zone 5c:

Workout Description
5 x 7 in zone 4-5a, 3 min recovery.
The first two intervals totally sucked. Hurt. Ow. On the last three, I didn’t jump to get my [...]

May 9 :: Spin Ups

Workout Stats
Total Time:45 Min
Total Distance: ?
Avg Speed: ?
Trainer Setting: 3
Time in Zones:
Zone 1:38 min
Zone 2:7 min
Zone 3:
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c:

Workout Description
6 x 1 min spin up to max, then 1 min at max.
Was able to spin at 130rpm for the last two. Fairly smooth.

May 5 :: Spin Ups

Workout Stats
Total Time: 50 mins
Total Distance: ?
Avg Speed: ?
Trainer Setting: 3
Time in Zones:
Zone 1:
Zone 2: 40
Zone 3: 10
Zone 4:
Zone 5a:
Zone 5b:
Zone 5c:

Workout Description
6 x 1 min spin up, then 1 min at max smooth spin.
Got up to 125 RPM being pretty smooth

May 3 :: Cruise Intervals

Workout Stats
Total Time: 1h, 45m
Total Distance: 29.5 miles
Avg Speed: 16.9mph
Time in Zones:
Zone 1: 55
Zone 2: 20
Zone 3:
Zone 4: 20
Zone 5a: 10
Zone 5b:
Zone 5c:

Workout Description
5 x 6 min intervals, getting HR up to zone 4, 5a. Recover 3 min.
Cool down was too long. Took forever. On the other hand, should’ve warmed up [...]