Finally, finally, finally got in a week with over 10 hours. Its been since January. I hope to string a few together, particularly if the weather continues to improve. So far this week I have been on the trainer. Not sure if anyone cares but so far this week has gone as follows:
Tues-1:30 on trainer. Did 10 min warm up, then 3 x 6 MILE intervals at Zone 3/4 heart rate and 300-320 watts power.
Wed-1:00 on trainer in Zone 2 (136-145 HR and 200-230 watts).
Thurs-1:20 on trainer. 20 min warm up then 4 x 6 min intervals. Kept power at 290-320 watts and HR was at 158-163. 2 min rest in between. Then did 7 or 8 30 sec spin ups at 450-550 watts in various gears.