Tonight's session on the bike was some intervals: 6x2 minutes, 6x1 minute, 6x 30 seconds, all on one minute rest, with 5 minutes between each block. Lots of fun. I'm still working on getting my power outputs right after the calibration. Tonight's targets for each block were 330w, 390w, 450w. I felt pretty good with each, although the last few seconds of the last few reps of each block were a struggle. Still, I got a lot of good work in, and should be reasonably recovered.
As a bonus, when I hopped on the treadmill for my two mile transition run, my HR was 5 bpm lower than any time previous for the same speed. You've got to like that. Faster at a given heart rate, or lower heart at a given speed. These are signals of improving fitness.
Bike: 90 minutes, warm-up and one-leg drills then:
6x2 minutes @ 330w, 1 min rest
5 min recovery
6x1 minute @ 390w, 1 min rest
5 min recovery
6x30 sec @ 450w, 1 min rest
Cooldown
Run: 2 miles @ 6.5 mph
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