Workout Summary: Spin 20 (65')

I love the computrainer Ann got me for Christmas! Yeah, I am a data freak. I love the spin scan on the coaching software. Shows you the defects (weak points) in your 360 degree spin cycle of each leg. I have the classic weak points, 12 and 6 o'clock. Contrary to what most cyclists think, the weak spot is not typically the upstroke. I learned my right leg is consistently generating more power than left. I had to focus to keep equal. Funny, my right hammy is what is hurt, maybe the hamstring is more sore because of the increased loading of my right quad.

10 min wu at 130 W
Set 1) 6 X 2 min muscular endurance intervals, 54/11 at 60 cadence, 250-300 Watts, HR max 130 ave 108. All with 1 min rest spin between.
5 min easy spin rest
Set 2) 3 X 2 min power spins with easy 2 min rest between. Varied cadence from 70-90 each 30 seconds, power from 200-300 (300 at 70 cadence, 54/11 and 200 at 90 cadence, 54/23)
5 min easy spin rest
Set 3) 5 X 1 min like set 1, 54/11 gear tried to keep watts above 350. Final 2 lowered watts to 300. Cadence around 60-70. HR max on these at aerobic cap of 139, ave 126 (zone 2)
10 min easy spin cd.

Total workout: HR ave 108/peak 139, Watts ave 165/pk 390, speed ave 20.5

*Felt ok. Getting a little stonger. Starting from nearly zero, I can only go up.

* Leaving for Vegas tomarrow until monday. Will try to hit a gym there.

Diet:
Breakfast: 1 grapefruit, coffee 1/2 decaf
Lunch: Salad with mixed vegies, balsalmic vinagrette, 1 apple, 2 oz pretzels, water
Afternoon: Med. coffee and 1 molasses cookie
Dinner: Tuna melt w/ swiss on wheat and bowl of vegi chili. Diet coke. 1 small sqaure of dark chocolate