I've got a good base to build on now so I've switched to an entirely aerobic workout. The workout you see below is what I'm going to standardize on for the next eight to twelve weeks or until my pace isn't getting any faster at 150bpm average.
Time: 1:31:46, Resistance: 4, Distance: 17.00 Miles, Average Speed: 11.18MPH, Kcal burned: 905.3, Average Heart Rate: 150bpm.
I also trained my right leg for 30 revs using nothing but my upstroke to turn the crank. It's really difficult this way, but I need to develop the "other half" (much less than half, actually) of my pedaling power. Of course, this means I'm going to have to have clipless pedals for my real bike when I start riding in order to use that power, but it's a small price to pay for such a gain.
I now have 144.35 miles behind me. My blood pressure from the only test I did today showed 134/80.
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