Head for the Hills

	Mile			Avg MPH			Avg HR BPM
Lap	Climb	Sprint	Recover	Climb	Sprint	Recover	Climb	Sprint	Recover
1	0.15	0.36	0.48	17.6	21.7	13.8	140	163	156
2	0.15	0.36	0.43	18.1	21.5	13.2	141	163	157
3	0.14	0.36	0.37	17.0	21.9	12.0	138	161	158
4	0.13	0.33	0.28	16.0	20.1	12.0	138	157	159
5	0.13	0.35	0.57	15.7	20.7	12.7	138	160	152
6	0.14	0.36	0.47	17.2	21.5	12.0	141	162	154
7	0.14	0.37	0.28	16.6	22.0	11.1	136	161	159
8	0.14	0.37	0.28	17.0	22.4	9.9	144	164	161

Recovery Intervals

	Mile		Avg MPH		Avg HR BPM		Avg Cadence
Lap	Working	Resting	Working	Resting	Working	Resting	Working	Resting
1	1.49	1.10	17.9	13.2	155	129	89	72
2	1.47	1.03	17.7	12.4	155	131	93	85
3	1.50	1.00	18.0	12.0	156	134	95	84

*50:01, avg 15.0 MPH, avg 136 BPM; smaller gears on lap 2 & 3.

P2 (Strength) Training Starts Today

I finished eight 1-minute hill sprints and wanted to give up after the 6th. Sitting in the sun now, drinking hot tea and eating post-ride meal, I feel like a better man – remembering lactic acid burning through my legs and the 50F cold air searing my lunges.

	Mile			Avg MPH			Avg HR BPM
Lap	Climb	Sprint	Recover	Climb	Sprint	Recover	Climb	Sprint	Recover
1	0.14	0.36	0.53	17.1	21.6	14.0	150	162	153
2	0.15	0.36	0.41	18.3	21.6	12.7	141	161	155
3	0.15	0.37	0.43	17.7	22.2	12.7	140	160	156
4	0.14	0.36	0.40	16.7	21.6	12.5	139	161	154
5	0.15	0.36	0.54	17.8	21.8	13.0	140	161	154
6	0.14	0.36	0.59	16.5	21.3	12.7	139	158	150
7	0.14	0.36	0.54	17.1	21.7	13.1	140	162	154
8	0.14	0.38	0.72	17.4	22.6	12.5	139	163	151