Getting Stronger

Workout Summary: pm spin, 30 miles (1:40)

a.m.:Met some teammates at the pool at 6 am to go over some drills and stroke technique. Didnt swim, spent the hour teaching.

p.m.: Bike on CT: Athens 2004 olympic course. Third try at this.
I am getting stronger, and legs feel great off the bike after this one.
Parentheses are the last 2 times I have ridden this course to compare, first set 2 weeks ago and second set from 1 month ago.
Course has 5 X 7-15% grades and 5 X 2-4% grades. The larger grades took about 2:45 to get up and the longer more shallow grades took 3:15 to get up. Course is 24.86 miles, 1300 feet of climbing.

Time = 1:19.52 (1:28.30) (1:30)
Ave Watts = 215 (184)(174)
Speed = 18.6 (around 16)(around 15.5)
Cadence = 81 (85)(85)
HR ave 136/mx 157 (142/158)(139/158)

couple of miles wu and cooled down to 28 on course.

*HR and watts are the key. Increased watts over 40 in a month on this course while ave HR lowered 3 beats and max on final hill lowered by 1 beat. Not much but it is significant.

Zone Summary:
1 = 6' 40"
2 = 11'
3 = 17'
4 = 26'
5a= 7'30"
5b= 8'10"
5c= 3'30"

Diet:
Breakfast: 1 cup yogurt mixed with berries and a small box bran flakes. Med coffee.
Lunch: Thai grilled chicken and wheat noodles, light oil. small cabbage salad, fortune cookie. Water.
Dinner: 5 oz beef tips with mashed potatoes and green beans. water, 1 beer.
Late night: 2 cups frosted mini wheat cereal + skim milk