Lake Time

Lake Time
Okiboji 7/2011

Tuesday, October 25, 2011

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

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