Innerspace.

A quick note to let the public know, again, that I dislike the trainer.  He and I are inexorably linked as the Battenkill approaches and the NC weather remains unreal:  Snow today, with kicking winds and dropping temps.  Yeesh.

Time:  1:04.40
Avg HR:  153
Max HR:  181

I was mainly cruising in Zone 3, but I dropped in a few intervals at 30', 45', 55' and 60' to keep it real.  I also used a techinque that attempts to mimic the accelerations that tend to occur prior to critical race points by slowly raising my HR into the upper reaches of Zone 4 in the 90 seconds before holding 60 seconds in Zone 5.  That stings, but oh so good.