TORE THE FTP UP!!!!

Well the power twin and I did tomorrow's bike and run workout scheduled for Tuesday today.  I work at the firehouse tomorrow and makes doing the workout there hard.

The workout called for 60 minutes total and 3x8 min FTP (3) then the remainder at 80-85% followed by a 20 min EP with 3x 20 strides.

FTP
1. Duration: 8:05 (8:18)
Work: 120 kJ
TSS: 15.4 (intensity factor 1.07)
Norm Power: 257
VI: 1.03Min Max Avg
Power: 0 423 249 watts
Cadence: 38 117 90 rpm
Speed: 0 34.8 24.9 mph
Pace 1:43 0:00 2:25 min/mi

2. Duration: 8:01Work: 141 kJ
TSS: 14.7 (intensity factor 1.053)
Norm Power: 253
VI: 1.01
Min Max Avg
Power: 0 468 252 watts
Cadence: 30 134 90 rpm
Speed: 0 27.9 20.4 mph
Pace 2:09 0:00 2:56 min/mi


3. Duration: 8:05 (8:24)Work: 114 kJ
TSS: 13.1 (intensity factor 1.017)
Norm Power: 244
VI: 1.03
Min Max Avg
Power: 0 408 236 watts
Cadence: 30 114 86 rpm
Speed: 0 27.4 22.5 mph
Pace 2:11 0:00 2:40 min/mi


Entire workout:
Duration: 1:15:35
Work: 753 kJ
TSS: 89.9 (intensity factor 0.856)
Norm Power: 205
Distance: 23.824 mi
Min Max Avg
Power: 0 533 166 watts
Cadence: 30 196 84 rpm
Speed: 0 34.8 18.8 mph
Pace 1:43 0:00 3:11 min/mi
Hub Torque: 0 26 6 lb-in
Altitude: 655 744 709 ft
Crank Torque: 0 812 166 lb-in
Temperature: 77 86 79.7 Fahrenh

THen hit the brick run which was scheduled to be at easy pace but the body wanted to go so I let it go........7:48 pace for 20 minutes and it felt smooth and easy.

I am very happy!!!!!!!!