Morning Workout: Weights (Power Cycle 2)
Headed to the gym and did workout #2 of the Power Cycle
Dead Lifts:
6 @ 100lbs
4 @ 115lbs
3 @ 125lbs
2 @ 150lbs
3 @ 145lbs
Pronated Pull-Ups:
6 @ -40lbs (using assist machine)
4 @ 0lbs
3 @ +10lbs
2 @ +15lbs
3 @ +15lbs
Cable Woodchop:
6 @ 110lbs
4 @ 120lbs
3 @ 130lbs
2 @ 140lbs
3 @ 130lbs
Cable Reverse Woodchop:
6 @ 70lbs
4 @ 85lbs
3 @ 95lbs
2 @ 100lbs
3 @ 95lbs
I really need to fix my lower back. The tightness there is hindering my dead lifts. I should be doing a lot more weight here but I'm afraid of hurting myself and not being able to do anything at all during recovery.
Evening Workout: CompuTrainer
Some google'ing around revealed that I'd been seriously under-utilizing my CompuTrainer in my hill training. It turns out that event the old Pro NES version of the Compu part of the CompuTrainer has user programmable courses of up to 20 segments totalling 99.9 miles. While riding 99.9 miles on the CT sounds about as much fun as dental work, being able to specify the length and, more importantly, grade, of each segment is right up my alley.
I pulled out the Joe Friel manual that came with the CompuTrainer and found his short and long hill interval workouts. Since I was a bit pressed for time and I just wanted to give this a try, I programmed a course that is 3.0 miles long @ 6% grade (950ft elevation gain over the course). After doing a warmup of 16:00 easy spin (53×23-19), 10:00 of light muscle tension (53×18-17), and 6:00 of high cadence ramping (~100 rpm starting at 53×21, going up a gear every 2:00), I hit the 'hills'. They, unfortunately, hit back, hard.
3.0 miles @ 6% in 18:46.5 (9.6mph avg).
244W avg, 311W max
157 avg HR, 171 max HR.
My next attempt at these I hope to do more. This workout will become a staple as I need to get better at getting myself up hills.
