Not Superman

Last Friday I had another TR session called Clark. I only had 1 hour to do so I couldn't complete the 6 intervals; 'only' 4.

In the four intervals I did find my HR to go up quickly from the 1st to the second.

1) 282W,HR 149,cadence 97
2) 288W,HR 156,cadence 95
3) 294W,HR 162,cadence 94
4) 287W,HR 163,cadence 85

The intervals started off with 6 seconds on a high gear and get up watts quickly to increase strength (high force stomps). After that SS pace and halfway to a higher cadence (except 4th interval which had to be done at low cadence high gear). Nice workout. Especially since it emphasizes heart/lung functionality due to the higher cadence icw SS. Not too hard, but not too easy either.

Last Sunday I did a Endurance ride and also in this ride I focussed on higher cadence (94) and lower gear. It went quite well, did 2.30h and guestimated power (NP) of 200.

This week I hope to do TR Beacon, TR Lamarck, an Endurance ride and Thunder to finalize the week. Should be fun! Next week is the last week of Intermediate Base I and I'll move to Intermediate Base II.