30:00 Stationary Bike

I thought that since I started the week doing pyramid intervals, I would keep it going. Going to try to beat the times/distances I did in this workout.

Not really much else to say today, so let's get started...

Pre

Energy Level [1-5]: 

Sore Areas:

Yesterday: Exercise, no alcohol.

Environment: Indoors - warm.

Workout
Equipment: stationary bike
Work Time: 30:00
Program: Manual 
Level: 14

Minutes	Intensity [RPM]	Distance Traveled [mi]
0:00 - 3:00	70
3:00 - 5:00	85
5:00 - 6:00	100
6:00 - 6:30	110+	1.93
6:30 - 9:30	75
9:30 - 11:30	90
11:30 - 12:30	100
12:30 - 13:00	110+	+ 1.72 = 3.85
13:00 - 16:00	75
16:00 - 18:00	90
18:00 - 19:00	100
19:00 - 19:30	110+	+ 1.90 = 5.75
19:30 - 22:30	75
22:30 - 24:30	90
24:30 - 25:30	100
25:30 - 26:00	110+	+ 1.95 = 7.70
26:00 - 30:00	~ 85	+ 1.13 = 8.83

Post
Energy Level [1-5]: 
Stretch Time: 0:00
Total Time: 40:00

Day After
Sore Level [1-5]: 2
Sore Areas: Legs

Comments
Not a bad workout -- felt pretty good throughout and didn't hit any major energy slumps. I like these workouts because I like to think they better approximate long-distance biking (or running), which is what I have to do in 4 weeks (eek!). The average pace here during the 'work' part of the workout (minutes 0 - 26) was just shy of .3 mi / min. If I extrapolate, that means I should be able to do the 40k bike in about 84 minutes. That would be a time I'd be happy with! I think I'm going to stick with this style of workout for the next 4 weeks leading up to the tri; going to try to add a interval or so every week.