NEW WORKOUT PR

Well it was another early morning but enjoyable.  Four of us met early this am and headed out for a lot of work today.  We had over an hour of functional threshold to do as well as hours of biking.  It was in the mid 70's but very humid and the dew point had to be high cause it was wet humidity.  The bike workout looked like this:

BIKE WORKOUT
WU: 20-30' @ 65-70%/z1-2/Easy
MS:

• 10' (2') @ FTP/z4-5
• 12' (3') @ FTP/z4-5
• 15' (4') @ FTP/z4-5
• 12' (5') @ FTP/z4-5
• 15' (4') @ FTP/z4-5
• 3 x 13' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
• Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.

I felt tired at the beginning and really struggled hitting my .95-100% goals on my FTPs.  Here are the results for each of them.

• #1- IF (intensity factor) .91, Pnorm 225, Ave speed 23.7 mph
• #2- IF .93, Pnorm 229, Ave speed 21.6 mph
• #3- IF .95 (:) yea!!!, Pnorm 235, Ave speed 21.9 mph
• #4- IF .94, Pnorm 231, Ave speed 19.2 mph
• #5- IF .92, Pnorm 228, Ave Speed 23.1 mph

ENTIRE BIKE WORKOUT NUMBERS (courtesy of the Joule 2.0)
Duration: 5:06:09
Work: 3089 kJ
TSS: 282.6 (intensity factor 0.753)
Norm Power: 186
VI: 1.06
Distance: 100.198 mi
Elevation Gain: 2092 ft
Elevation Loss: 2135 ft
Grade: -0.0 % (-36 ft)
Min Max Avg
Power: 0 499 168 watts
Cadence: 30 246 89 rpm
Speed: 0 37.3 19.6 mph
Pace 1:36 0:00 3:04 min/mi
Hub Torque: 0 29 6 lb-in
Altitude: 828 1062 949 ft
Crank Torque: 0 788 161 lb-in
Temperature: 73.4 78.8 74.6 Fahrenheit

Overall very happy with the bike work out.

We then got home and decided damn we feel so good lets go for a run!!
Run consisted of 6 miles with each mile at or under 8:38!!!

Rating for today's workout is a 7/10.  Why a 7? Cause I should have hit at least .95 IF for each of the intervals.  If I would have this baby would have been a 10!!!!!!!!!

Recovery shake consisted of ARM from max muscle.

Well everyone be safe out there and enjoy your Saturday!!!!