Wednesday - Dec. 23

CycleOps Bike trainer
 - 20 minutes warm-up
 - distance 5.93
 - ave cadence 81
 - ~aveHR 125

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 155 maxHR
 - distance 1.27, ave cadence 87
2) end in mid Zone3 (+lower cadence) - 158 maxHR
 - distance 1.32, ave cadence 77
3) end in high Zone3 (+higher cadence) - 162 maxHR
 - distance 1.32, ave cadence 89
4) end in low Zone4 (+lower cadence) -167 maxHR
 - distance 1.31, ave cadence 74
5) build to Zone4 in 45sec and hold (+normal cadence) - 163 maxHR
 - distance 1.39, ave cadence 85

15 minutes
 - Zone1/2
 - distance 3.63
 - ave cadence 68
 - ~aveHR 130

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 152 maxHR
 - distance 1.10, ave cadence 92
2) end in mid Zone3 (+lower cadence) - 155 maxHR
 - distance 1.16, ave cadence 77
3) end in high Zone3 (+higher cadence) - 159 maxHR
 - distance 1.17, ave cadence 89
4) end in low Zone4 (+lower cadence) -163 maxHR
 - distance 1.32, ave cadence 70
5) build to Zone4 in 45sec and hold (+normal cadence) - 169 maxHR
 - distance 1.36, ave cadence 84

Cooldown
 - 20 minutes
 - distance 5.14
 - ave cadence 76
 - ~aveHR 130

Total time on the bike: 1 hour 33 minutes

Much better day staying in my heart rate and cadence zones.  RPE is also continuing to decrease during the intervals and ride.