Site:
http://penrhynploddings.blogspot.com/
Miles:
14622 total / 1787 in 2014
Goal:

A Goal - Sub 130 min at Oulton Park Duathlon Mar 2014 A Goal - Sub 80 min for Llanrwst Tri A - Sub 125 at Oulton Park Duathlon Nov 13 B - Break 21.33 4 5km

Penrhyn David Y rode: Did a 2nd session yes...

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  • 10 miles
  • 00:30 time
  • 19.8 pace
  • 549 calories
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  • 0 ft climb
  • 152 max hr
  • 124 avg hr
    • Currently 2/5 Effort.
    effort 2/5
great Easy Trainer ride (with STUPID bits) 10.02 mi 00:30 19.8mph pace

Did a 2nd session yesterday as one of the kids has exams that require her to be a school by 7.15am.
This started as a simple 100+spin with a few high cadence intervals. I've been missing this sort of work recently and I just needed to get some done.
Everything was going along very nicely - maintaining 100+ cadence with a 10min warmup and 3 x 1 min at 140+ cad while keeping HR below 130. And then I came to me.......why not? Why not see what I could do? REALLY see what I could do!
So, as warmed up as I possibly could be, I set myself up for a 101% effort.
Only 15 sec at absolutely MAX speed. First attempt was encouraging. I'd never got too much above 40mph on this trainer before so 45mph (72 kmph) was a nice average. I decided I'd go for it one more time. Just see if I could break 50 mph (80 kmph). My final 15 sec was at an average speed of 49.9mph :) I did break 50mph (50.2) but the average was below. Finished with a 5 min easy spin which brought the average cadence down to 105 for the session. Still, nice to know there's another target in reach :))

AvHR 124 AvCAD 105