February 16th...Sunday

Today's training(Sunday) was to consist of 20m easy/20m tempo/20m easy.
However, as noted earlier, I skipped yesterday's workout(Saturday) for a number of reasons and added it to today's training which made for a long workout...2:20:00 to be exact.
Of other note, my body weight this morning(Sunday)upon wakening was 166.5lbs.
After this workout, and after a shower, I managed to top the scale at an even 160lbs which was almost all water weight. I will definitely hydrate more the next workout especially since I had blood in my urine(pink).

BTW...here's the link to the Youtube clip that carried me most of the way through my workout. I like this series:
http://youtu.be/dPRQExw9H38

The stats: Round one...
Calories:1053
Time to 1000 calories: 1:00:30
Total time: 1:03:30
Distance: 23.8 miles

My 15m easy warm-up found me almost immediately at the upper range of 'easy' at 200watts.
After the 15 min, I jumped up to my 'tempo' pace...205-245watts for the next 45m alternating in the 60-100 rpm range every 2minutes. Jim wanted me to vary pace between 60-120 rpm but there's no way I can get my body to cooperate on the trainer w/175mm cranks and one arm. So...60-100 was the best I could do and even 100 rpm was a stretch. As it turned out, I spent a fair amount of time over 245 watts for two minute pulls and frequently found myself in the 290-305 watt area usually in a 52/11 at 65rpm. I'd then shift down and spin in the 90 rpm range after two minutes usually around
220-240 watts.

Stats: Round two...
Distance: 25.5 miles
Time: 1:18:00
Calories: 1002

As it turned out, I burned an indicated 1000 calories in 1:00:30 which is a personal best.
After this series of intervals, I took a two minute break to hit the restroom, grab a couple chocolates, and re-adjust the floor fan to a lower setting in anticipation for the next 1:15:00 minutes I'll be on the trainer. That 1:15:00 is made up of  yesterday's missed 15min and today's 60 min of easy/tempo/easy of 20 min. each. As usual, I try to pedal toward the upper range of each power level.

It was the last 15m on 'easy' that I found my 'Sweet Spot' at 180W, 72 rpm, and a HR of 120. 'Heart rate drift' had set in as my initial readings at that power level are in the 105 bpm range. My morning
heart-rate after getting up and making coffee was at 47. About 15 years ago, when I was doing a lot of ultra riding, my resting HR was in the low 40's.  I don't feel any worse for wear and think my body is adjusting to the work load. Today is a rest day. I'll take that ;)