Spinervals

Workout Summary: Bike 23 miles (1:15)

Didnt sleep well last night. Woke up a few times. So, I slept in until 7:20 and made it to work by 8.

Computrainer workout today. Same as the several I've done but extended the 12 minute steady state to 20 minutes at the end.
14 minute warm up
Set 1: 3 X 5 min spinervals on 3 min. rest. Rest wattage at 100. Held 95-100 cadence on all and same gear locked watts on each.
1 = 250 Watts/HR ave 108/max 114/end of rest 76
2 = 300 W/120/134 (Z3)/end of rest 84
3 = 300 W/126/140/82

* on final spinerval, got behind the gear at 300W and slowed to 70 cadence. Had to pull watts back to 250 for a minute to get my cadence back up to 100, then pushed back to 300 watts.

Set 2: 20 minutes steady state. Same gear, locked watts. Varied cadence every 2 minutes from 95-100 to 75-80. Continuted this at locked 225 watts for 12 minutes. Final 8 minutes kept alternating cadence every 2 minutes but increased the watts to 250.
HR ave 129 / max 134 (high Z3)

Set 3: 8 X 1 min. single leg spinervals (4 each leg) at 100 watts and 70-75 cadence. Just enough rest between to change legs.

Easy cd to total 23 miles, 1:15

Diet:
Breakfast: 16 oz hot cider vinegar. Then 1 cup oats with tbs bwn sugar and tbs flax.
med coffee 1/2 decaf late morning.
Lunch: Turkey with slice of swiss on whole wheat. 2 oz bag baked lays. Water.
Afternoon: non fat carmel latte and cliff protein bar. 2 oz bag of pumkin seeds (10 g fat)
Dinner: Pasta with marinara.