Thursday - Jan. 7

CycleOps Bike trainer
 - 20 minutes warm-up
 - distance 6.15
 - ave cadence 76
 - aveHR 115
 - maxHR 131

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in low Zone3 (+higher cadence) - 152 maxHR
 - distance 1.17,
 - ave cadence 95
 - ave watts 196
2) end in mid Zone3 (+lower cadence) - 153 maxHR
 - distance 1.21,
 - ave cadence 74
 - ave watts 191
3) end in high Zone3 (+higher cadence) - 160 maxHR
 - distance 1.25,
 - ave cadence 90
 - ave watts 219
4) end in low Zone4 (+lower cadence) -163 maxHR
 - distance 1.28,
 - ave cadence 80
 - ave watts 217
5) build to Zone4 in 45sec and hold (+normal cadence) - 167 maxHR
 - distance 1.33,
 - ave cadence 84
 - ave watts 239

15 minutes
 - Zone1/2
 - distance 4.14
 - ave cadence 67
 - aveHR 126
 - ave watts 127

Intervals - CycleOps
 - 5 x 3 minutes on 1:00 rest
1)  end in mid  Zone3 (+normal cadence) - 156 maxHR
 - distance 1.15,
 - ave cadence 84
 - ave watts 214
2) end in upper Zone3 (+high cadence) - 160 maxHR
 - distance 1.18,
 - ave cadence 85
 - ave watts 222
3) end in low Zone4 (+low cadence) - 164 maxHR
 - distance 1.25,
 - ave cadence 79
 - ave watts 232
4) end in upper Zone4 (+high cadence) -169 maxHR
 - distance 1.30,
 - ave cadence 84
 - ave watts 241
5) build to Zone5a in 45sec and hold (+normal cadence) - 173 maxHR
 - distance 1.35,
 - ave cadence 84
 - ave watts 257

Cooldown
 - 20 minutes
 - distance 5.81
 - ave cadence 72
 - aveHR 133
 - ave watts 146

Total time on the bike: 1 hour 33 minutes
 Total distance: 30.56 miles
 Total ave watts 157

Continuing to feel good about training.  Definitely the best cycling shape I've been in for the last decade.  To think I attempted the Mohican-100 last May in less shape, what was I thinking?  I still have work to do and it will come with time and effort.