20 min Spiro - 3L - 5 building to 35 RR

Total volume (Ve) = 1958
Avg volume / minute (Vm) = 97.9

10 x 5 rep Trap Bar Deadlift at 190# plus purple band (going to slowly work up on this adding 10# a week)

:: then bike ::

30 min at 145 (lactate balance point LBP) heart rate with variable cadence every 5 minutes

1 - 201 NP - 145 HR - 96 RPM
2 - 203 NP - 144 HR - 85 RPM
3 - 214 NP - 144 HR - 80 RPM
4 - 212 NP - 145 HR - 72 RPM
5 - 199 NP - 143 HR - 83 RPM
6 - 191 NP - 144 HR - 93 RPM

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I am going to create a legend of short forms later this evening for various training information you will see in the data.

For Today...

NP is Normalized Power

HR is avg heart rate (today avg was created no more than plus/minus 2 beats from avg)

RPM - revolutions per minute