Well Monday started out with a BANG!!!!  I did a lower body workout that all my sets went up by 10-12 pounds.  I am learning to love hate the lunges in the smith machine.  My hamstrings curls made the biggest improvement.  I then decided since it was 72 degrees and of course windy that I would do Tuesdays bike and run workout.  I had one of the best bike workouts in a few days.  This comes after 6 consecutive days of riding or running hard.  Sunday morning a training partner and I went for a recovery ride and overall IF was .77 so happy with that.  


BIKE NUMBER

beutiful Jamaica

Interval 1:

Duration: 15:02

Work: 229 kJ

TSS: 28 (intensity factor 1.058)

Norm Power: 254

VI: 1

Distance: 6.175 mi

Elevation Gain: 236 ft

Elevation Loss: 213 ft

Grade: 0.1 % (32 ft)

Min Max Avg

Power: 0 449 254 watts

Cadence: 66 186 95 rpm

Speed: 15.5 40 24.6 mph

Pace 1:30 3:53 2:27 min/mi

Hub Torque: 0 14 7 lb-in

Altitude: 704 808 764 ft

Oh behave

Crank Torque: 0 466 226 lb-in

Temperature: 69.8 71.6 70.0 Fahrenheit

Interval 2:

Duration: 13:23

Work: 199 kJ

TSS: 23.7 (intensity factor 1.031)

Norm Power: 247

VI: 1

Distance: 6.141 mi

Elevation Gain: 82 ft

Elevation Loss: 178 ft

Grade: -0.3 % (-87 ft)

Min Max Avg

Power: 0 339 248 watts

Cadence: 42 147 94 rpm

Speed: 16.7 38 27.5 mph

Pace 1:35 3:35 2:11 min/mi

Hub Torque: 0 12 6 lb-in

Altitude: 643 822 706 ft

Crank Torque: 0 473 224 lb-in

Temperature: 69.8 71.6 70.2 Fahrenheit

After the intervals (FTP) were over I broke the ride down into ten min intervals and tried to keep them between 80-85%.  Makes the ride more fun in a way.

Interval 3:

Duration: 10:00

Work: 122 kJ

TSS: 12.1 (intensity factor 0.854)

Norm Power: 205

VI: 1.01

Distance: 3.572 mi

Elevation Gain: 51 ft

Elevation Loss: 184 ft

Grade: -0.7 % (-140 ft)

Min Max Avg

Power: 0 301 203 watts

Cadence: 67 201 88 rpm

Speed: 11.7 29.5 21.4 mph

Pace 2:02 5:07 2:48 min/mi

Hub Torque: 0 16 7 lb-in

Altitude: 674 863 770 ft

Crank Torque: 0 310 194 lb-in

Temperature: 69.8 71.6 71.2 Fahrenheit

Interval 4:

Duration: 10:59 

Work: 120 kJ

TSS: 11.3 (intensity factor 0.802)

Norm Power: 193

VI: 1.05

Distance: 2.939 mi

Elevation Gain: 102 ft

Elevation Loss: 0 ft

Grade: 0.7 % (105 ft)

Min Max Avg

Power: 0 273 183 watts

Cadence: 55 156 87 rpm

Speed: 0 21.5 16.0 mph

Pace 2:47 0:00 3:45 min/mi

Hub Torque: 0 19 8 lb-in

Altitude: 675 781 694 ft

Crank Torque: 0 369 179 lb-in

Temperature: 71.6 75.2 73.2 Fahrenheit

Interval 5:

Duration: 10:01

Work: 122 kJ

TSS: 12.3 (intensity factor 0.859)

Norm Power: 206

VI: 1.01

Distance: 2.975 mi

Elevation Gain: 91 ft

Elevation Loss: 31 ft

Grade: 0.3 % (54 ft)

Min Max Avg

Power: 0 342 204 watts

Cadence: 72 186 89 rpm

Speed: 11.6 29.1 17.8 mph

Pace 2:04 5:10 3:22 min/mi

Hub Torque: 0 18 8 lb-in

Altitude: 782 858 821 ft

Crank Torque: 0 336 195 lb-in

Temperature: 75.2 77 75.6 Fahrenheit

Interval 6:

Duration: 9:47

Work: 110 kJ

TSS: 11.2 (intensity factor 0.828)

Norm Power: 199

VI: 1.05

Distance: 3.14 mi

Elevation Gain: 10 ft

Elevation Loss: 41 ft

Grade: -0.2 % (-34 ft)

Min Max Avg

Power: 0 291 189 watts

Cadence: 50 119 88 rpm

Speed: 10.5 23.6 19.2 mph

Pace 2:32 5:43 3:07 min/mi

Hub Torque: 0 11 6 lb-in

Altitude: 801 844 827 ft

Crank Torque: 0 296 180 lb-in

Temperature: 77 77 77.0 Fahrenheit

Interval 7:

Duration: 10:07 (10:33)

Work: 108 kJ

TSS: 9.9 (intensity factor 0.785)

Norm Power: 188

VI: 1.06

Distance: 2.851 mi

Elevation Gain: 41 ft

Elevation Loss: 22 ft

Grade: 0.2 % (24 ft)

Min Max Avg

Power: 0 338 178 watts

Cadence: 32 153 90 rpm

Speed: 0 28 16.8 mph

Pace 2:09 0:00 3:34 min/mi

Hub Torque: 0 21 7 lb-in

Altitude: 794 850 815 ft

Crank Torque: 0 599 171 lb-in

Temperature: 77 77 77.0 Fahrenheit

Entire workout:

Duration: 1:43:49 

Work: 1236 kJ

TSS: 134.5 (intensity factor 0.89)

Norm Power: 214

VI: 1.08

Distance: 35.567 mi

Elevation Gain: 803 ft

Elevation Loss: 766 ft

Grade: 0.0 % (36 ft)

Min Max Avg

Power: 0 449 199 watts

Cadence: 31 201 90 rpm

Speed: 0 40 20.5 mph

Pace 1:30 0:00 2:56 min/mi

Hub Torque: 0 27 7 lb-in

Altitude: 643 863 772 ft

Crank Torque: 0 790 187 lb-in

Temperature: 69.8 77 72.9 Fahrenheit