A nice tough day coming on the heels of my long ride yesterday. The assigned workout is called "Hill Cruise Intervals" and they seem to me to be a cross between ClimbingRepeats and MuscleTension. The intensity of the workout (power level), duration and terrain of the workout are pretty close to those of ClimbingRepeats. The cadence however is more like MuscleTension as the cadence is deliberately lower, between 60 and 70rpm (compared to 50 to 60 for MT).
So anyway, I drove out to the one place I've found so far where I can do these, Hurlburt Hill. It is a nice 1.25 mile long hill averaging 5-6% gradient with some sections a tad steeper and one part that is only a couple percent grade. I did the first interval coming up the west side of the hill which isn't quite as long and I don't think is as even or as steep. While I was able to keep the same power level, ~300W, the duration was only 0:03:45. Once I had cruised down the other side I started the 'serious' intervals. People probably thought I was a little crazy going up and down this hill over and over. I did a total of four 'serious' intervals plus the shorter initial one, giving me 0:31:31 of 'working' time at that intensity level. The remainder of the 1:27:00 workout was recovery/warm up/cool down time. I don't have any previous data of a comparable workout to look at, but my average power was 305W for all the work intervals. I guess this could compare to the Shifting Cruise Intervals I did on May 23rd, where I averaged 299W. Not quite the same but close.
It is sort of odd doing these much shorter but more intense workouts. I'm so used to doing 2 hour + workouts with my intervals in those, that these shorter workouts almost make me think I'm slacking off or something. Of course, then I get to my 4 hour+ workouts on Mondays or my 3 hour workouts on Saturday and realize I'm just spreading my 15 hours a week a bit differently to accomplish my goals.
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