Noftsger's Blog: Burn the back tire off today!!!!

Wednesday, July 6, 2011

Burn the back tire off today!!!!

It is funny what a little bit of rest and hydration can do for a person. I will be the first to admit I went a little overboard on the bike and really paid the price on the run afterwards. Weather was foggy, ugly and humid. Very wet ride.

BIKE WORKOUT WAS:
WU: 10-15' Easy, then 3 x 1' (1') Hard/z4/100% to open up your legs.
MS:

8' (3') @ FTP/z4-5
10' (3') @ FTP/z4-5
12' (3') @ FTP/z4-5
2 x [8' (2') @ FTP/z4-5]
Remainder of session at 75-80%

WD: 5' Easy
I nailed those FTP's to the wall

8 minute FTP was at an IF of 1.079 and Power of 249, speed 21.4 mph
10 min FTP was at an IF of 1.035 and Power 239, Speed 23.7 mph
12 min FTP was at an IF of 1.014 and Power 234, Speed 22.7 mph
8 min FTP was at an IF of 1.042 and Power 241, Speed 23.5 mph
8 min FTP was at an IF of 1.01 and Power 233, Speed 20.5 mph

Entire Bike workout numbers below
Entire workout :Duration: 1:35:11
Work: 1045 kJ
TSS: 129 (intensity factor 0.904)
Norm Power: 209
VI: 1.14
Pw:HR: 7.3%
Pa:HR: -1.99%
Distance: 31.227 mi
Elevation Gain: 484 ft
Elevation Loss: 495 ft
Grade: -0.0 % (-12 ft)
Min Max Avg
Power: 0 421 183 watts
Heart Rate: 71 170 146 bpm
Cadence: 30 153 83 rpm
Speed: 0 31.7 19.6 mph
Pace 1:54 0:00 3:03 min/mi
Hub Torque: 0 21 6 lb-in
Altitude: 689 875 806 ft
Crank Torque: 0 644 184 lb-in
Temperature: 69.8 77 70.2 Fahrenheit

We then had a 40 minute brick to follow the bike workout.
First 20 minutes were to be at LRP = ~ 9:10 pace. We had a hard time staying at that pace but tried to force ourselves to...close but no cigar.
Next 20 minutes we concentrated on a negative split with sprint work. Hit the negative split but nowhere close to what we are use to. Again if your run is bad it is the bike unless you can prove otherwise.....Prime example is above.
Overall pace was:

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