Today was a day of rush rush rush. Slept well at the fire station but felt more tired than usual. The legs did anyway. The weather was cool and rainy so decided to do the 90 minute bike with intervals on the trainer. FTP workout is always harder on the trainer and today consisted of 4 sets: 10 min, 12 min, 16 min, and 10 min all to be at 95-100%. Hate to report it was just one of those days that I did not hit them. When the warm up feels hard I know it is going to be long. However, I did get the entire 90 minutes in.
Bike Numbers:
Interval 1:
Duration: 10:01
Work: 126 kJ
TSS: 13.8 (intensity factor 0.909)
Norm Power: 210
Power: 0 263 211 watts
Interval 2:
Duration: 12:00
Work: 149 kJ
TSS: 16.1 (intensity factor 0.897)
Norm Power: 207
Power: 0 279 207 watts
Interval 3:
Duration: 16:01 (16:07)
Work: 193 kJ
TSS: 20.3 (intensity factor 0.873)
Norm Power: 202
Power: 0 316 201 watts
Interval 4:
Duration: 10:01
Work: 122 kJ
TSS: 12.9 (intensity factor 0.878)
Norm Power: 203
Power: 0 268 204 watts
Entire workout:
Duration: 1:30:40
Work: 951 kJ
TSS: 98.2 (intensity factor 0.813)
Norm Power: 188
Distance: 25.018 mi
Power: 0 429 175 watts
Next up was the 30 minute brick run with 3x3 minute HMP burst. Nailed the run and felt good. Then made a trip to the Altoona Campus to soak in the hot tub. Tomorrow brings a long run of 1:40.
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