Thursday - Dec. 17

Road Bike CycleOps Trainer
 - 20 minutes warm-up
 - distance 5.23
 - ave cadence 78
 - ave HR 130

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in mid  Zone3 (+normal cadence) - 156 maxHR
 - distance 1.27, ave cadence 86
2) end in upper Zone3 (+high cadence) - 160 maxHR
 - distance 1.29, ave cadence 86
3) end in low Zone4 (+low cadence) - 166 maxHR
 - distance 1.31, ave cadence 82
4) end in upper Zone4 (+high cadence) -171 maxHR
 - distance 1.31, ave cadence 88
5) build to Zone5a in 45sec and hold (+normal cadence) - 176 maxHR
 - distance 1.41, ave cadence 83

Bike trainer cooldown
 - 21 minutes
 - distance 4.74
 - ave cadence 68
 - ave HR 128

Cadence control was not very good today but I was much better with my heart rate zones which was my goal.  Additionally, I was able to complete all five intervals in the correct heart rate zones.  Lactate burn in the legs did not 'feel' as bad today and was able to push through.  I was breathing like a freight train on sets 3 through 5.  Excited to see how well this training transfers when outside on the road.  Time will tell.