Interval Ride :: Maintaining Target HR

Three 12 minute intervals, focus on maintaining target HR.

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1. Baba O'Riley - The Who (5:01) Warm Up

Note:
Increase cadence or resistance (or both) to achieve 75%.
Maintain smooth peddle stroke in and out of saddle.
Watch HR. Maintain 75%.

2. I'm Your Boogie Man - KC & The Sunshine Band (4:03)
1 minute - Flat road/Light hill - 75%
1 minute - Run - 75%
x2

Note:
Increase cadence or resistance (or both) to achieve 85%.
Maintain smooth peddle stroke in and out of saddle.
Watch HR. Maintain 80%.

3. Here It Goes Again - OK Go (3:00)
1.5 minutes - Flat road/Light hill - 80%
1.5 minutes - Run - 80%

Note:
Increase resistance, decrease cadence to 70 RPM.
7 count jumps work best at 70 RPM.
Watch HR. Maintain 85%.

4. All These Things That I've Done - The Killers (5:03)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

5. Soul Man - The Blues Brothers (3:01)
Recover to 65%, then maintain 65-70%

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6. Pretty Please - Estelle (3:58)
1 minute - Flat road - 75%
1 minute - Run - 75%
x2

7. Never Never Love - Pop Levi (3:08)
1.5 minutes - Flat road - 80%
1.5 minutes - Run - 80%

8. I Just Want to Celebrate (Remix) - Rare Earth (5:00)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

9. L.S.F. - Mark Ronson feat. Kasbian (3:32)
Recover to 65%, then maintain 65-70%

***

Note:
Feeling physically exhausted. Use mental strength to push through last interval.

10. Very Loud - Shout Out Louds (4:05)
1 minute - Flat road - 75%
1 minute - Run - 75%
x2

11. Cherry Bomb - Spoon (3:09)
1.5 minutes - Flat road - 80%
1.5 minutes - Run - 80%

12. Home - Marc Broussard (5:05)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

13. One Day Like This - Elbow (6:34)
3 minutes - Full recovery
3 minutes - Stretching on bike

14. Make You Feel My Love - ADELE (3:32)
Stretching off bike

15. Somewhere Over the Rainbow (3:32)
Stretching off bike

March Ride :: Cruising to the 80s

HR 75-85%

1. Addicted to Love - Robert Palmer (6:04) Warm Up

Starting with high energy to get HR in the zone.
2. Hungry Like the Wolf - Duran Duran (3:25) 80-100 RPM
2 min - Flat road/Light hill
1 min 30 sec - Run

Next, two rolling hills.
3. Come on Eileen - Dexy's Midnight Runners (4:00)
3 min - Seated climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

4. Livin' on a Prayer - Bon Jovi (4:09)
3 min - Standing climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

5. Footloose - Kenny Loggins (3:43) Jumps
HR 85%, 92% ok

6. Panama - Van Halen (3:32) Flat road - Recover, then Push - Maintain 65-75%

Getting back in the HR zone with high energy.
7. Faith - George Michael (3:13) 80-100 RPM
30 sec - Run
30 sec - Flat road/Light climb
x3

Long, smooth climb to the top, increasing resistance & decreasing cadence.
8. Eye of the Tiger - Survivor (4:09) 80-70 RPM
4 min - Seated climb - Light/Moderate hill
+1 gear @ 2:00

9. I Love Rock N' Roll - Joan Jett & The Blackhearts (2:56) 70 RPM
3 min - Seated climb - Moderate hill
+1 gear / min = 2 gears

10. In Your Eyes - Peter Gabriel (5:27) 70-60 RPM
5 min - Standing climb - Moderate/Heavy hill
+1 gear / min - 4 gears
30 sec - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

Finish out the ride with blowout sprints, feeling victorious.
11. Talk Dirty to Me - Poison (3:45) 100-110 RPM, 85-92%
Sprints - 3 sets
1:07-1:30
1:55-2:20
2:50-3:26

12. Forever Young - Rod Stewart (4:05) Cool down, Stretch on bike
13. Bad - U2 (6:00) Stretch off bike
14. Beautiful Girl - INXS (3:10)

All Before 9am

A typical weekday morning:

4:55 - Woken by hungry cats. Look at clock and wonder how it is they always know 5 minutes before my alarm goes off.

5:00 - Feed cats. More like play the shell game with the food bowls as two cats get fed one prescription, one cat gets fed a different prescription, and the fourth cat just wants to eat!

5:30-6:30 - At the gym for some activity. Monday, Wednesday, Friday is SPINNING. Tuesday, Thursday is weight training.

6:45 - Start coffee. Assemble lunch from last night's dinner.

7:00 - Pill the cat that gets a different prescription, avoiding the jaws and teeth of death. Thank myself for having them all de-clawed. Hit the shower. Sometime with Alex.

7:30 - Get Alex out the door with some sort of breakfast, all his stuff (Blackberry - Check, Wallet - Check, Keys - Check, Backpack - Check, iPod - Check), a kiss and a smile. "Drive safely. See you online." Finish getting ready.

7:45 - Using treats, try to make amends with pilled cat. End up chasing her around the house as she is completely uninterested in anything small and round in my hand .. even if it does smell like salmon.

7:45-8:00 - Prep dinner. Eat breakfast. Feed Fish. Gather recyclables and take to bins in garage.

8:10 - Take vitamins. Straighten house. Load dishwasher and set to run.

8:30 - Camera bag - Check, Purse - Check, Satchel - Check, Coffee - Check.

8:35-8:50 - The morning commute: lamenting how Hwy 390 is still only two lanes, cursing tourists that don't know you can turn right on red in the state of Florida, dodging dump trucks and pavers on Delwood Beach Road.

9:00 - Arrive safe and sound at my desk. Ready to start the day.