Thursdays Bike WKO

Todays workout was scheduled to be 60 min with the mainset being....12 min x 2 at 95-100%.  Could tell during the warm up that was not going to happen so broke the 12 minutes into 6 min sessions.  So it ended up being 6 min x 4 at 95-100%.

Workout #'s below:

Interval 1:Duration: 6:01
Work: 79 kJ
TSS: 9.7 (intensity factor 0.985)
Norm Power: 217
VI: 0.99
Distance: 1.839 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (7 ft)
Min Max Avg
Power: 0 257 220 watts
Cadence: 43 90 84 rpm
Speed: 10.5 19.4 18.3 mph
Pace 3:06 5:43 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 733 741 736 ft
Crank Torque: 0 404 222 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 2:
Duration: 6:01
Work: 76 kJ
TSS: 9.1 (intensity factor 0.953)
Norm Power: 210VI: 0.99
Distance: 1.808 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 265 212 watts
Cadence: 50 96 83 rpm
Speed: 8.7 19.5 17.9 mph
Pace 3:05 6:54 3:21 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 743 745 744 ft
Crank Torque: 0 362 217 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 3:Duration: 6:01
Work: 80 kJ
TSS: 10.2 (intensity factor 1.007)
Norm Power: 221VI: 0.99
Distance: 1.831 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-6 ft)
Min Max Avg
Power: 0 285 223 watts
Cadence: 54 93 83 rpm
Speed: 10.2 20.1 18.2 mph
Pace 2:59 5:53 3:17 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 740 746 743 ft
Crank Torque: 0 373 226 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 4:
Duration: 6:01
Work: 79 kJ
TSS: 9.7 (intensity factor 0.983)
Norm Power: 216VI: 0.98
Distance: 1.834 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 314 220 watts
Cadence: 69 96 84 rpmSpeed: 9.8 20.8 18.2 mphPace 2:53 6:07 3:18 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 737 740 739 ft
Crank Torque: 0 290 222 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

** After the Intervals the remainder of the wko was to be at .80-.85%**

Interval 5:Duration: 10:01
Work: 107 kJ
TSS: 11.1 (intensity factor 0.815)
Norm Power: 179VI: 1
Distance: 2.781 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 0 244 179 watts
Cadence: 39 123 84 rpmSpeed: 8.9 18.1 16.6 mphPace 3:18 6:42 3:37 min/mi
Hub Torque: 0 10 7 lb-in
Altitude: 736 740 739 ft
Crank Torque: 0 359 181 lb-in
Temperature: 78.8 80.6 80.4 Fahrenheit

Interval 6:Duration: 7:19
Work: 84 kJ
TSS: 9.4 (intensity factor 0.876)
Norm Power: 193VI: 1
Distance: 2.091 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 251 192 watts
Cadence: 52 94 84 rpmSpeed: 8.1 18.5 17.1 mph
Pace 3:14 7:26 3:31 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 738 741 739 ft
Crank Torque: 0 301 193 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit

Entire workout (172 watts):Duration: 1:00:21 (1:00:22)
Work: 623 kJ
TSS: 74.6 (intensity factor 0.865)
Norm Power: 190VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.307 mi
Elevation Gain: 10 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Power: 0 314 172 watts
Cadence: 30 123 81 rpm
Speed: 0 20.8 16.2 mph
Pace 2:53 0:00 3:43 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 733 746 740 ft
Crank Torque: 0 404 178 lb-in
Temperature: 71.6 80.6 77.5 Fahrenheit