Thursday

Well this am brought a shoulder and lat workout then my normal bike wo.  Today's bike was 60 minutes with two 12 min FTP.  I decided to jump on the drainer more for convience than anything else.  The trainer is always harder for me.  I steered from the plan a little.  I added 4 sets of 5 min FTP's on top of the normal.

BIKE #'s

Interval 1:Duration: 12:01 (12:02)
Work: 160 kJ
TSS: 20.4 (intensity factor 1.01)
Norm Power: 222
Distance: 3.673 mi
Min Max Avg
Power: 0 283 223 watts
Cadence: 36 99 83 rpm
Speed: 7.5 19.8 18.3 mph
Pace 3:02 7:59 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 754 752 ft
Crank Torque: 0 469 228 lb-in
Temperature: 73.4 75.2 74.2 Fahrenheit

Interval 2:
Duration: 12:00
Work: 154 kJ
TSS: 18.9 (intensity factor 0.972)
Norm Power: 214
Distance: 3.61 mi
Min Max Avg
Power: 0 328 215 watts
Cadence: 38 94 80 rpm
Speed: 9.9 20.7 18.0 mph
Pace 2:54 6:04 3:20 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 750 753 751 ft
Crank Torque: 0 458 227 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 5:00
Work: 63 kJ
TSS: 7.5 (intensity factor 0.95)
Norm Power: 209
Distance: 1.487 mi
Min Max Avg
Power: 0 258 211 watts
Cadence: 50 106 82 rpm
Speed: 9.4 18.7 17.8 mph
Pace 3:12 6:24 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 750 751 751 ft
Crank Torque: 0 435 218 lb-in


Interval 4:
Duration: 5:01
Work: 64 kJ
TSS: 7.9 (intensity factor 0.969)
Norm Power: 213
Distance: 1.498 mi
Min Max Avg
Power: 0 284 215 watts
Cadence: 56 92 82 rpm
Speed: 7.8 20.1 17.8 mph
Pace 2:59 7:40 3:22 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 751 752 751 ft
Crank Torque: 0 375 222 lb-in
Temperature: 75.2 77 76.3 Fahrenheit

Interval 5:Duration: 5:01
Work: 63 kJ
TSS: 7.6 (intensity factor 0.953)
Norm Power: 210
Distance: 1.491 mi
Min Max Avg
Power: 0 259 212 watts
Cadence: 61 86 81 rpm
Speed: 10.5 18.9 17.8 mph
Pace 3:11 5:43 3:23 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 752 752 ft
Crank Torque: 0 336 220 lb-in
Temperature: 75.2 77 76.6 Fahrenheit


Entire workout:
Duration: 1:00:50
Work: 680 kJ
TSS: 83.2 (intensity factor 0.91)
Norm Power: 200
Distance: 17.026 mi
Min Max Avg
Power: 0 386 186 watts
Cadence: 30 134 81 rpm
Speed: 0 23.2 16.7 mph
Pace 2:35 0:00 3:35 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 750 754 752 ft
Crank Torque: 0 469 193 lb-in
Temperature: 71.6 77 75.1 Fahrenheit