Necessity to Improve

I titled this post after the name of the workout.  Today I did the Indoor Cycling Workout E6, "Necessity to Improve".  I had a great endurance workout maintain the best I could in the appropriate heart rate zone and I chose to do it on rollers versus the trainer.  I followed this workout with a 2 mile run through the neighborhood.

The Workout:

W/U: 16 Min

MS:
Set 1:
  Repeat 4 times:
        4:30 in HRZ1
        0:30 spin-up
        4:30 in HRZ1
        0:30 all-out sprint

Set 2:
  Repeat 4 times:
        4:30 in HRZ2
        0:30 spin-up
        4:30 in HRZ2
        0:30 all-out sprint

C/D: 5 min easy spin

Bike Details:
Distance: 35.49 miles
Time: 1:40:00
Avg Speed: 21.3
Max Speed: 30.6
Avg HR: 145 (59%)
Max HR: 175 (79%)
Avg Cadence: 95 rpm
Max Cadence: 121 rpm
Bike: Felt B16

Run Details:
Distance: 2.00 miles
time: 0:16:18
Avg Pace: 8:09
Elevation Gain: 193 ft
Avg HR: 144 (58%)
Max HR: 168 (74%)

I also checked my resting HR and it is about 8 bpm lower than it was over the holdiays.

Happy Training Everyone!