Interval spin on indoor trainer.
Warmup: 5' easy spin
Workout: 12 x RPE 10 (max effort) intervals (30" with 2' 30" rest between intervals) (36' total) (Max HR 180 AVG HR 155)
Warmdown: 5' easy spin
Today was the planned hard day after two recovery days post-"race" ... and, it was hard. This is the same RPE 10 interval workout I'd gotten from Bicycling magazine but never could do the whole workout. Now, however, I have ... and yes, it rocked. Each interval was a full-out effort for 30 seconds, with 2 1/2 minutes of RPE 2-3 recovery. That one stays in the inventory as an occasional, quick-hit hard workout.
Sleep: 4/10 (not a lot of sleep on-shift, but did get a short nap in during the late morning)
Fatigue: 3/10 (see "sleep" above)
Stress: 0/10 (no stress)
Soreness: 0/10 (not sore)
No workout tomorrow (shift), or Saturday (going straight to the football game standby after shift).
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