Well todays bike workout was to be 60 minutes to include 2x20 minute FTP's with 4 minutes of rest between them. It was actually 74 degree and windy in Iowa today so decided to log some miles.
I went from 3:30-4:30 with a training partner who is doing the same plan to pace and have fun and then went again at 5-6 p with another training partner and this one hurt like hell.
Total TSS points were 170 and total miles were close to 50. I will take it. Now my mile repeats (run) tomorrow morning will hurt!!!!
Well the first hour my plan was to take an easy and hang back and push the twin a little. Those bike numbers are here:
Interval 1:
Duration: 20:01
Work: 220 kJ
TSS: 23.5 (intensity factor 0.84)
Norm Power: 202
VI: 1.1
Distance: 6.993 mi
Elevation Gain: 310 ft
Elevation Loss: 357 ft
Grade: -0.1 % (-43 ft)
Min Max Avg
Power: 0 491 183 watts
Cadence: 52 182 96 rpm
Speed: 5 34.7 20.9 mph
Pace 1:44 11:55 2:52 min/mi
Hub Torque: 0 23 7 lb-in
Altitude: 893 1009 957 ft
Crank Torque: 0 715 163 lb-in
Temperature: 77 80.6 79.1 Fahrenheit
Interval 2:
Duration: 20:01 (20:02)
Work: 211 kJ
TSS: 19.2 (intensity factor 0.759)
Norm Power: 182
VI: 1.03
Distance: 6.561 mi
Elevation Gain: 102 ft
Elevation Loss: 93 ft
Grade: 0.0 % (8 ft)
Min Max Avg
Power: 0 374 176 watts
Cadence: 47 156 92 rpm
Speed: 11.1 28.5 19.6 mph
Pace 2:06 5:25 3:04 min/mi
Hub Torque: 0 19 6 lb-in
Altitude: 983 1037 1018 ft
Crank Torque: 0 530 163 lb-in
Temperature: 75.2 80.6 77.9 Fahrenheit
Entire workout:
Duration: 1:21:37 (1:25:53)
Work: 820 kJ
TSS: 78.7 (intensity factor 0.775)
Norm Power: 186
VI: 1.11
Distance: 25.199 mi
Elevation Gain: 567 ft
Elevation Loss: 569 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 585 168 watts
Cadence: 31 206 91 rpm
Speed: 0 34.7 18.5 mph
Pace 1:44 0:00 3:15 min/mi
Hub Torque: 0 33 6 lb-in
Altitude: 893 1037 993 ft
Crank Torque: 0 872 158 lb-in
Temperature: 73.4 80.6 77.5 Fahrenheit
Then I met the crew and did my FTP of 20 minutes x 2 and damn near vomited 3 x's.
Interval 1:Duration: 20:04
Work: 290 kJ
TSS: 35.6 (intensity factor 1.038)
Norm Power: 249
VI: 1.02
Distance: 7.791 mi
Elevation Gain: 326 ft
Elevation Loss: 340 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 0 561 244 watts
Cadence: 47 170 93 rpm
Speed: 9 37.7 23.4 mph
Pace 1:36 6:40 2:34 min/mi
Hub Torque: 0 19 8 lb-in
Altitude: 891 1008 959 ft
Crank Torque: 0 739 225 lb-in
Temperature: 73.4 75.2 75.1 Fahrenheit
Interval 2:
Duration: 20:02
Work: 259 kJ
TSS: 27.6 (intensity factor 0.91)
Norm Power: 218
VI: 1.01
Distance: 6.811 mi
Elevation Gain: 104 ft
Elevation Loss: 115 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Power: 0 375 216 watts
Cadence: 63 212 92 rpm
Speed: 12.9 29.9 20.4 mph
Pace 2:00 4:40 2:57 min/mi
Hub Torque: 0 15 7 lb-in
Altitude: 974 1033 1010 ft
Crank Torque: 0 473 199 lb-in
Temperature: 69.8 73.4 71.8 Fahrenheit
The remainder of the ride was to be at 80-85%......hit it
Interval 4:
Duration: 13:38
Work: 140 kJ
TSS: 15.5 (intensity factor 0.84)
Norm Power: 202
VI: 1.18
Distance: 4.397 mi
Elevation Gain: 64 ft
Elevation Loss: 90 ft
Grade: -0.1 % (-20 ft)
Min Max Avg
Power: 0 426 172 watts
Cadence: 30 156 88 rpm
Speed: 0 29.3 19.3 mph
Pace 2:03 0:00 3:07 min/mi
Hub Torque: 0 19 6 lb-in
Altitude: 937 1012 976 ft
Crank Torque: 0 574 164 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Entire workout:
Duration: 1:05:04
Work: 788 kJ
TSS: 89.6 (intensity factor 0.926)
Norm Power: 222
VI: 1.1
Distance: 22.252 mi
Elevation Gain: 540 ft
Elevation Loss: 561 ft
Grade: -0.0 % (-18 ft)
Min Max Avg
Power: 0 561 202 watts
Cadence: 30 212 90 rpm
Speed: 0 37.7 20.4 mph
Pace 1:36 0:00 2:56 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 891 1033 986 ft
Crank Torque: 0 739 189 lb-in
Temperature: 69.8 78.8 72.7 Fahrenheit
Decided this time to add the Peaks and they were pretty good.
Peak 5s (518 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 152 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -5.0 % (-8 ft)
Min Max Avg
Power: 476 561 518 watts
Cadence: 61 72 67 rpm
Speed: 20 23.2 21.6 mph
Pace 2:35 2:60 2:47 min/mi
Hub Torque: 14 17 16 lb-in
Altitude: 985 992 988 ft
Crank Torque: 558 685 652 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 10s (443 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 317 ft
Elevation Gain: 0 ft
Elevation Loss: 12 ft
Grade: -3.9 % (-12 ft)
Min Max Avg
Power: 300 561 443 watts
Cadence: 53 87 70 rpm
Speed: 17.2 26.1 22.0 mph
Pace 2:18 3:29 2:44 min/mi
Hub Torque: 8 18 14 lb-in
Altitude: 981 993 987 ft
Crank Torque: 291 739 555 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 20s (353 watts):
Duration: 0:20 (0:34)
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 868 ft
Elevation Gain: 0 ft
Elevation Loss: 12 ft
Grade: -2.2 % (-19 ft)
Min Max Avg
Power: 199 561 353 watts
Cadence: 47 99 79 rpm
Speed: 16.3 29.3 24.4 mph
Pace 2:03 3:40 2:27 min/mi
Hub Torque: 4 18 10 lb-in
Altitude: 974 993 983 ft
Crank Torque: 181 739 409 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 30s (328 watts):
Duration: 0:30
Work: 9 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.229 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (2 ft)
Min Max Avg
Power: 239 408 328 watts
Cadence: 85 112 99 rpm
Speed: 25.4 28.7 27.4 mph
Pace 2:05 2:22 2:11 min/mi
Hub Torque: 6 11 8 lb-in
Altitude: 1006 1008 1007 ft
Crank Torque: 181 362 283 lb-in
Temperature: n/a n/a n/a Fahrenheit
Peak 1min (301 watts):
Duration: 1:00
Work: 18 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.472 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.3 % (-7 ft)
Min Max Avg
Power: 198 408 301 watts
Cadence: 85 112 98 rpm
Speed: 25.4 29.6 28.3 mph
Pace 2:01 2:22 2:07 min/mi
Hub Torque: 4 11 7 lb-in
Altitude: 1000 1008 1005 ft
Crank Torque: 176 362 260 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 2min (280 watts):
Duration: 2:00
Work: 33 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 0.892 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-6 ft)
Min Max Avg
Power: 180 408 280 watts
Cadence: 85 112 97 rpm
Speed: 18.2 29.6 26.7 mph
Pace 2:01 3:18 2:15 min/mi
Hub Torque: 4 11 7 lb-in
Altitude: 997 1008 1004 ft
Crank Torque: 144 362 243 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 5min (265 watts):
Duration: 5:00 (5:14)
Work: 79 kJ
TSS: 10.4 (intensity factor 1.117)
Norm Power: 268
VI: 1.01
Distance: 2.27 mi
Elevation Gain: 30 ft
Elevation Loss: 128 ft
Grade: -0.8 % (-98 ft)
Min Max Avg
Power: 0 561 265 watts
Cadence: 47 127 95 rpm
Speed: 9 35.6 26.8 mph
Pace 1:41 6:40 2:14 min/mi
Hub Torque: 0 18 7 lb-in
Altitude: 898 1008 983 ft
Crank Torque: 0 739 240 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 10min (253 watts):
Duration: 10:00 (10:14)
Work: 151 kJ
TSS: 19.4 (intensity factor 1.08)
Norm Power: 259
VI: 1.02
Distance: 4.098 mi
Elevation Gain: 157 ft
Elevation Loss: 196 ft
Grade: -0.2 % (-37 ft)
Min Max Avg
Power: 0 561 253 watts
Cadence: 47 150 94 rpm
Speed: 9 35.6 24.4 mph
Pace 1:41 6:40 2:28 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 894 1008 967 ft
Crank Torque: 0 739 231 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Peak 20min (244 watts):
Duration: 20:00 (20:14)
Work: 292 kJ
TSS: 35.8 (intensity factor 1.036)
Norm Power: 249
VI: 1.02
Distance: 7.841 mi
Elevation Gain: 336 ft
Elevation Loss: 347 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 561 244 watts
Cadence: 47 170 93 rpm
Speed: 9 37.7 23.4 mph
Pace 1:36 6:40 2:34 min/mi
Hub Torque: 0 19 8 lb-in
Altitude: 891 1008 959 ft
Crank Torque: 0 739 224 lb-in
Temperature: 73.4 75.2 75.1 Fahrenheit
Peak 30min (226 watts):
Duration: 30:00 (31:56)
Work: 406 kJ
TSS: 48.2 (intensity factor 0.99)
Norm Power: 238
VI: 1.05
Distance: 11.298 mi
Elevation Gain: 427 ft
Elevation Loss: 411 ft
Grade: 0.0 % (9 ft)
Min Max Avg
Power: 0 561 226 watts
Cadence: 31 170 92 rpm
Speed: 0 37.7 22.5 mph
Pace 1:36 0:00 2:40 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 891 1033 976 ft
Crank Torque: 0 739 210 lb-in
Temperature: 73.4 75.2 74.7 Fahrenheit
Peak 60min (210 watts):
Duration: 1:00:00 (1:02:32)
Work: 755 kJ
TSS: 86 (intensity factor 0.937)
Norm Power: 225
VI: 1.07
Distance: 21.013 mi
Elevation Gain: 550 ft
Elevation Loss: 565 ft
Grade: -0.0 % (-13 ft)
Min Max Avg
Power: 0 561 210 watts
Cadence: 30 212 91 rpm
Speed: 0 37.7 20.9 mph
Pace 1:36 0:00 2:52 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 891 1033 985 ft
Crank Torque: 0 739 196 lb-in
Temperature: 69.8 75.2 72.7 Fahrenheit
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