0 Dark thirty

Well Thursday morning was a success.  Met one of the training partners at the local DQ and off we went.  The workout was scheduled for 60 min and within the time was 2x10 min FTP's then the remainder at 80-85%.  Glad I wore biking pants and gloves cause it was brrrr cold.  The wind on the way back was horrible but what doesn't kill you can only make us stronger.

BIKE NUMBERS

Interval 1:
Duration: 10:04
Work: 153 kJ
TSS: 18.7 (intensity factor 1.057)
Norm Power: 254
VI: 1
Distance: 4.097 mi
Min Max Avg
Power: 0 420 253 watts
Cadence: 72 131 94 rpm
Speed: 17.4 37.5 24.3 mph
Temperature: 53.6 59 56.3 Fahrenheit


Interval 2:
Duration: 10:03
Work: 146 kJ
TSS: 17.3 (intensity factor 1.015)
Norm Power: 244
VI: 1.01
Pa:HR: n/a
Distance: 3.943 mi
Min Max Avg
Power: 0 437 242 watts
Cadence: 36 136 92 rpm
Speed: 5.8 37.8 23.5 mph
Pace 1:35 10:23 2:33 min/mi
Temperature: 53.6 53.6 53.6 Fahrenheit

Interval 3:
Duration: 20:41 (23:58)
Work: 228 kJ
TSS: 22.2 (intensity factor 0.812)
Norm Power: 195
VI: 1.06
Distance: 5.921 mi
Min Max Avg
Power: 0 373 184 watts
Cadence: 43 159 89 rpm
Speed: 0 29.3 17.1 mph
Temperature: 51.8 53.6 53.1 Fahrenheit


Entire workout (192 watts):
Duration: 1:04:20 (1:07:38)
Work: 740 kJ
TSS: 83.5 (intensity factor 0.889)
Norm Power: 213
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.862 mi
Elevation Gain: 694 ft
Elevation Loss: 715 ft
Grade: -0.0 % (-13 ft)
Min Max Avg
Power: 0 437 192 watts
Cadence: 36 212 89 rpm
Speed: 0 37.8 19.4 mph
Pace 1:35 0:00 3:06 min/mi
Hub Torque: 0 22 7 lb-in
Altitude: 1050 1193 1143 ft
Crank Torque: 0 676 181 lb-in
Temperature: 51.8 75.2 55.5 Fahren


Then had a great shoulder, lat, and abd workout at the station.  Today, Friday is a recovery swim day and stretch.  Tomorrow morning is the 18 mile run and 75 min bike ride to include 2x12 min FTP.

Later