Sufferfest Revolver

Indoor Cycling workout this morning.  I decided to do the Sufferfest Revolver; what a great workout!  The workout entailed about a 16 minute warm-up and then it went in to 16 x 1 minutes max effort with 1 minute rest.  It is a tough workout.  I plugged along pretty steady keeping my cadence around 100-105 throughout each interval and during the rest I kept it between 90 – 105.  I suffered through the last half of the video just trying to keep the legs moving.  I am sure I will feel it tomorrow.  I followed the bike up with a 2.5 mile run at just under a 9 minute mile pace.

Bike Details:
Distance: 15.09
Time: 0:50:01
Avg Speed: 18.1
Avg HR: 148 (62%)
Max HR: 183 (85%)
Avg Cadence: 96.9
Max Cadence: 107.1

At lunch I headed to the pool.  I decided today I would swim 15 x 50s trying to keep each lap under 50 seconds.  I felt good in the pool today.  I really want to get me some lessons again to help improve on my form.  I feel as though I am not going to improve much if I don’t get some sort of lessons or join a Masters Class.  I just don’t see the Master Class happening just due to scheduling conflicts.

Swim Details:
Distance: 1300 meters
Time: 0:31:40
Avg Pace for 50m: 1:07.9
Times for each 50m interval: 43.40, 46.10, 48.37, 46.95, 47.21, 47.12, 48.92, 48.41, 48.20, 48.58, 47.60, 47.90, 47.82, 47.80, 47.60, 47.94
 
Happy Training Everyone!