Spinervals build strength, even during base period

Workout Summary: Spin 20 miles (66')

Computrainer workout, gently rolling terrain, max grade 2.5%
Did 16 min warm up, then intervals in my 54 ring, First set of 2 min. spins at Steady state (SS)85-90%, second set of 3 X 2 min alternating 30 sec. SS and 30 sec max power, Third set of 5 X 1 min spins at or near max. 5 minutes slow spin between each of the 3 sets.

Set 1: 7 X 2 min with 1 min rest. Ave power around 250-280 on all
1: HR ave 109/ max 121/ after rest 91
2: 110/126/96
3: 117/131/98
4: 118/136/111
5: 123/135/102
6: 122/138/102
7: 125/139/102

Set 2: 3 X 2 min with 2 min rest between. The spinerval alternates each 30 sec with SS and max.
1: 118/138/98
2: 123/141/92
3: 125/143/93

Set 3: 5 X 1 min with 30 sec rest between. Near or at max
1: 116 ave/138 max/ 133 after 30 sec rest
2: 133/143/136
3:137/146/141

*The goal of all sets is to try to push HR up slightly each interval, and over time to see a drop in HR at the end of the rest period. I did many of these (greater than 10) workouts prior to CDA in 2004. I will try to do this workout once per week, like I did my first season. Believe it or not, the short efforts really build endurance. Need to be controlled on a trainer I think for best results. I didnt make this workout up...its from Carmichael.

Diet:
Breakfast: 2 vanilla yogurt's, med coffee 1/2 decaf.
Lunch: Turkey on wheat with mustard and swiss. 2 oz of baked dorritos. Water.
Afternoon: Cliff protein bar (20 g protein) and med coffee 1/2 decaf.
Dinner: Korean noodles with grilled chix and broccoli, glass of wine.

This week has been tough on me. With the coaching 3 hours this week, plus 3 X 11 hour days working while eating lunch and 2 X 10 hour days, and my 6th day tomorrow is 14 hours. I am burnt.