Coach Trent pulled out all the stops and threw in some new intervals, which was great as it kind of changed up the routine, but it was bad because the new intervals really worked me hard.

 My training profile is interesting and got over 90% of max heart rate towards the end.  We started out with a normal spin warm-up where we increase the cadence every 30 seconds or so.  Topped out at 135 before we relaxed and spun easy.  Then we had ILTs on each leg.  Then for a twist, we did a pyramid interval where we had to spin at 110 rpm for 30 sec, then recover for 30 sec, then spin for 45 sec, then recover for 45 sec, then 60 sec, then recover for 60 sec and so on up to 2 minutes at the end.  I was getting up in the high HR zone near the end of the interval.   We ended the spin with standing intervals.  Stand for a few minutes, sit for 15 seconds but keeping the cadence, and so on.  Then move to a harder gear while maintaining the cadence and repeat the interval until rubber legs…

1 hr of spin took its toll and I was dragging in the pool.  I got a decent workout in, but I am going to have to spend much more time in the water.  I am looking forward to the ocean swim on Sunday and maybe the weather will cooperate.