Crooked letter Thursday

Well week 8 tests are completed and this am brought in the 2nd 2x20 min FTPs on the bike.  Saturday will be the last of FTP work alone for awhile for we start adding in VO2 Max work.

My vDOT test was yesterday and I upped myself 2 points.  Went from 44-46 so happy about that.

This am Bike #s

Interval 1:Duration: 20:01
Work: 265 kJ
TSS: 33.4 (intensity factor 1.001)
Norm Power: 220
VI: 1
Pw:HR: 0.79%
Pa:HR: 3.34%
Distance: 6.15 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 143 331 221 watts
Heart Rate: 146 178 170 bpm
Cadence: 65 96 83 rpm
Speed: 16 21.3 18.4 mph
Pace 2:49 3:45 3:16 min/mi
Hub Torque: 6 11 8 lb-in
Altitude: 623 627 625 ft
Crank Torque: 170 307 224 lb-in
Temperature: 73.4 77 75.7 Fahrenheit

Interval 2:Duration: 20:01 (20:02)
Work: 263 kJ
TSS: 33.1 (intensity factor 0.996)
Norm Power: 219
VI: 1
Pw:HR: -4.01%
Pa:HR: 0.1%
Distance: 6.053 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 0 373 219 watts
Heart Rate: 152 178 172 bpm
Cadence: 39 98 82 rpm
Speed: 9.6 22 18.1 mph
Pace 2:44 6:16 3:19 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 628 636 632 ft
Crank Torque: 0 468 227 lb-in
Temperature: 77 78.8 77.4 Fahrenheit


Interval 3:Duration: 15:01 (15:02)
Work: 167 kJ
TSS: 18 (intensity factor 0.847)
Norm Power: 186
VI: 1
Pw:HR: -3.48%
Pa:HR: -1.37%
Distance: 4.265 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 0 272 186 watts
Heart Rate: 143 169 162 bpm
Cadence: 38 117 85 rpm
Speed: 7.2 19.9 17.0 mph
Pace 3:01 8:19 3:32 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 629 632 631 ft
Crank Torque: 0 427 185 lb-in
Temperature: 77 77 77.0 Fahrenheit


Entire workout:Duration: 1:09:42 (1:11:06)
Work: 810 kJ
TSS: 98.8 (intensity factor 0.932)
Norm Power: 205
VI: 1.06
Pw:HR: -0.01%
Pa:HR: 1.89%
Distance: 20.02 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 373 194 watts
Heart Rate: 72 179 166 bpm
Cadence: 30 117 82 rpm
Speed: 0 22 17.2 mph
Pace 2:44 0:00 3:30 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 623 636 629 ft
Crank Torque: 0 468 199 lb-in
Temperature: 71.6 78.8 76.4 Fahrenheit

***The rest of todays plan calls for a EP (~9:00) then 5 x up hill strides.  I will do this on a treadmill with a 2-5% incline.  Each up hill stride with a bigger incline.