3.0hr. trainer ride (zone 2)
I finally broached Spinervals 13.0 - Tough Love! That is a very good workout--the ones that are designed as free-standing and continuous workouts are preferable to the ones spliced together out of bits and pieces.
Of course I am not doing as good a job as the cyclists in the DVD--I am often in a slightly easier gear & riding at a lower cadence than recommended. (I adjusted the resistance to make it a bit easier after forty-five minutes, but I still could not quite keep up!) And I cheated in one significant way, which was that in a long middle set of 5 x 6 minutes where you do one minute standing alternating with one minute sitting, I skipped all the high-cadence easy-gear standing work--it is both a technical and a fitness-related challenge to stand and spin in an easy gear, I cannot face it yet!
All told, though, I feel I did an eminently respectable job. I am going to do this workout again next Sunday, I really liked it...
(Real cyclists will be ritually groaning at the evidence of my extreme procrastination re: riding outside!)
Avg HR 133, max HR 156