I got in my usual quick run at work, and after a hot ride home, it was onto the trainer to once more face Coach Troy. This time, it was one of the earliest workouts, Spinervals 3.0, Suffer-O-Rama. The workout alternates set of short, high-intensity bursts, and longer tempo sets. The short bursts go from 60 to 30 seconds, with approximately equal rest. I don't hit them at quite 100% intensity, at least not for the first interval. My goal is to be able to do the last one at the same power as the first, and I was able to manage that. Not by much, mind you, but I dragged myself through. The tempo sets were a bit tougher for me today. I'm not sure why I had as much difficulty as I did, but I would have expected a slightly higher power output. I'll see about raising that the next time. I did disregard the calls to alternate standing and sitting, and instead kept low and powered through. I'll be back next week to try again and see how much stronger I've gotten.
Run: 2.5 miles, ez
Bike: Spinervals 3.0 - Suffer-O-Rama, 60 minutes
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