Thursday (Turkey day) Bike WKO

Well woke up at 0400 this am and was ready to roll. I have to say I think Thursdays wko's are always harder for me d/t the build up effect on the body from Tues, and Wed.

Today was identical to Tuesdays bike wko. 60 min total with 10 minutes of ON time. I did it the same. 1:30, 1:30, and 2:00 and repeated times one. I then rode for an additional 20 minutes and had to call it quits to get ready for work.

Interval 1:
Duration: 1:31
Intensity: 1.23
Power: 159 315
271 watts
Cadence: 72 96 92 rpm
Speed: 16 21.1 20.2 mph
Pace 2:51 3:45 2:58 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 789 790 790 ft
Crank Torque: 184 312 248 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 2:
Duration: 1:31
Intensity: 1.22
Power: 177 308 269 watts
Cadence: 78 94 91 rpm
 Speed: 17.2 20.5 19.9 mph
Pace 2:56 3:29 3:01 min/mi
Hub Torque: 6 10 9 lb-in
Altitude: 791 792 791 ft
Crank Torque: 176 300 251 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 3:
Duration: 2:02
Intensity: 1.21
 Min Max Avg
Power: 107 307 266 watts
Cadence: 72 96 91 rpm
Speed: 16 20.8 20.0 mph
 Pace 2:53 3:45 3:00 min/mi
Hub Torque: 4 11 9 lb-in
Altitude: 791 793 793 ft
Crank Torque: 100 317 246 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 4:
Duration: 1:31
Intensity: 1.25
Min Max Avg
Power: 162 319 276 watts
Cadence: 65 94 85 rpm
Speed: 16.3 21.1 20.0 mph
Pace 2:51 3:40 3:00 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 793 794 794 ft
Crank Torque: 204 345 275 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 5:
Duration: 2:01
Intensity: 1.24
Power: 173 314 273 watts
Cadence: 64 85 82 rpm
Speed: 16.3 20.7 20.0 mph
Pace 2:54 3:41 3:00 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 793 794 794 ft
Crank Torque: 221 350 282 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 6:
Duration: 1:31
Intensity: 1.25
Min Max Avg
Power: 160 317 274 watts
Cadence: 64 93 84 rpm
Speed: 15.8 20.8 19.9 mph
Pace 2:53 3:47 3:01 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 791 793 792 ft
Crank Torque: 208 366 274 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 7:
Duration: 10:04 (10:29)
Work: 111 kJ
TSS: 12.1 (intensity factor 0.871)
Norm Power: 192
Distance: 2.835 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 233 184 watts
Cadence: 40 114 82 rpm
Speed: 0 18.5 16.9 mph
Pace 3:14 0:00 3:33 min/mi
Hub Torque: 0 9 7 lb-in
Altitude: 789 792 790 ft
Crank Torque: 0 359 191 lb-in
Temperature: 77 78.8 78.6 Fahrenheit

Interval 8:
Duration: 10:01
Work: 121 kJ
TSS: 14.1 (intensity factor 0.919)
Norm Power: 202
Distance: 2.943 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 283 203 watts
Cadence: 60 86 80 rpm
Speed: 9.8 19 17.6 mph
Pace 3:09 6:09 3:25 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 789 791 790 ft
Crank Torque: 0 342 213 lb-in
Temperature: 78.8 80.6 79.9 Fahrenheit

Entire workout:
Duration: 47:06 
Work: 507 kJ
TSS: 67.4 (intensity factor 0.936)
Norm Power: 206 
Distance: 13.05 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 319 179 watts
Cadence: 31 123 81 rpm
Speed: 0 21.1 16.6 mph
Pace 2:51 0:00 3:37 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 788 794 791 ft
Crank Torque: 0 366 185 lb-in
Temperature: 69.8 80.6 76.7 Fahrenheit