February 18th...Tuesday...Intervals

Note: Yesterday, February 17th, was a rest day off the bike though I snuck in 1/2 hour at a recovery spin: 309 calories

Tuesday: Spent the day in Portland w/"The Captain"... Lonnie Morse...and picked up Keith Kohan on the way North. Lonnie loaned my a rotator front fairing mold as well as another Cobra seat to use for my race. Am anxious for the sling to come off, another week, and to gain some strength in my right arm once again.

WARM-UP:
20 min. easy warm-up averaging 190-200W almost from the get-go. HR 110
5 min at Tempo...250 watts.  HR 130

INTERVALS:
5X5 min w/1 min recovery . Intervals varied from 245-285+ Watts
This time, rather than trying to hang on to 300 watts for all five intervals, I though I'd ramp up my watts gradually for variety and see if I had anything left on the last one. HR is taken toward end of each interval and rounded to nearest "10" beats.

1st 5 min. interval: 250W            HR 130
2nd                         275W.                  140
3rd:                         275W.                 140
4th:                         275W.                 140
5th:   2.5 min          340W.                 150        
         2.5 min.         240W.                 140  

COOL DOWN:
I hate to waste a good opportunity;)
205-260 watts for the next 20 min.

Stats:
Distance: 24.99 miles
Time: 1:10:00
Calories: 1179

*At this point, with proper warm-up, I feel I could pull 350W for five minutes. My goal is 400+W and will train to achieve that within, hopefully, the next 30 days.