Endurance Nation Week 6 OS-Advanced....Saturday WKO

Saturday is our big bike wko for the week.  Todays wko called for a total of 90 minutes.  FTP's were twelve minutes times two with 4 minutes of rest between each.  Then 6 min at 95-100%, then 2x15 min at .80-.85%.

Woke up early and had a few cups of coffee and prepeared the bike.  Note I have switched from the road to the pain cave.  I refuse to ride in 30 degree weather with up to 40 mph wind gusts.

BIKE NUMBERS BELOW



Interval 1:

Duration: 12:01
Work: 158 kJ
TSS: 19.8 (intensity factor 0.993)
Norm Power: 218
VI: 1
Pw:HR: -1.52%
Pa:HR: 4.1%
Distance: 3.673 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 29 313 220 watts
Heart Rate: 117 171 160 bpm
Cadence: 46 131 84 rpm
Speed: 12.7 20.7 18.3 mph
Pace 2:54 4:43 3:17 min/mi
Hub Torque: 1 11 8 lb-in
Altitude: 833 837 835 ft
Crank Torque: 33 397 222 lb-in
Temperature: 77 78.8 78.1 Fahrenheit


Interval 2:
Duration: 12:01
Work: 160 kJ
TSS: 20.1 (intensity factor 1.002)
Norm Power: 220
VI: 0.99
Pw:HR: 0.64%
Pa:HR: 4.06%
Distance: 3.681 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-0 ft)
Min Max Avg
Power: 0 325 222 watts
Heart Rate: 123 172 164 bpm
Cadence: 41 98 83 rpm
Speed: 12.2 21.1 18.3 mph
Pace 2:51 4:54 3:16 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 834 836 835 ft
Crank Torque: 0 552 224 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 3:
Duration: 6:01
Work: 82 kJ
TSS: 10.5 (intensity factor 1.022)
Norm Power: 225
VI: 0.98
Pw:HR: 0.15%
Pa:HR: 3.08%
Distance: 1.859 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 56 337 229 watts
Heart Rate: 132 171 161 bpm
Cadence: 63 98 84 rpm
Speed: 14.1 21.4 18.5 mph
Pace 2:48 4:15 3:15 min/mi
Hub Torque: 2 12 8 lb-in
Altitude: 833 835 834 ft
Crank Torque: 57 374 229 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

***Then the workout called for 2x15 min at .80-.85% of IF.  I was able to nail them both.***

Interval 4:
Duration: 15:02
Work: 160 kJ
TSS: 16.9 (intensity factor 0.822)
Norm Power: 181
VI: 1.01
Pw:HR: -6.33%
Pa:HR: -0.56%
Distance: 4.196 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (5 ft)
Min Max Avg
Power: 0 247 178 watts
Heart Rate: 138 161 152 bpm
Cadence: 39 104 83 rpm
Speed: 0 19 16.7 mph
Pace 3:09 0:00 3:36 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 835 840 838 ft
Crank Torque: 0 374 182 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit

Interval 5:
Duration: 15:01
Work: 173 kJ
TSS: 19.5 (intensity factor 0.883)
Norm Power: 194
VI: 1.01
Pw:HR: -2.98%
Pa:HR: 1.26%
Distance: 4.314 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 256 193 watts
Heart Rate: 125 161 150 bpm
Cadence: 34 115 85 rpm
Speed: 7.8 19.3 17.2 mph
Pace 3:07 7:43 3:29 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 839 843 841 ft
Crank Torque: 0 425 193 lb-in
Temperature: 78.8 80.6 79.6 Fahrenheit
Interval 10:

Entire workout:
Duration: 1:30:21
Work: 950 kJ
TSS: 114.5 (intensity factor 0.874)
Norm Power: 192
VI: 1.1
Pw:HR: 2.87%
Pa:HR: 2.52%
Distance: 24.734 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (4 ft)
Min Max Avg
Power: 0 379 175 watts
Heart Rate: 98 172 149 bpm
Cadence: 30 131 82 rpm
Speed: 0 23.8 16.4 mph
Pace 2:31 0:00 3:40 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 833 843 837 ft
Crank Torque: 0 552 180 lb-in
Temperature: 73.4 80.6 79.0 Fahrenheit