TODAY's BIKE WKO

Well after yesterday's 21.4 mile run I was just going to skip Saturday's scheduled bike wko but after working 24 hours at the FD I came home and had a little energy left.

Saturdays bike wko called for:
80 min to include 2x12 min and 1x7 min FTP then 2x15 min at .8-.85%.
I was able to get just over an hour in.  I broke the first 12 min FTP into 2x6 min tough
 
MY BIKE #'s
 

Interval 1:
Duration: 6:00 min
Work: 86 kJ
TSS: 11.6 (intensity factor 1.077)
Norm Power: 237
VI: 0.99
Pw:HR: 5.66%
Pa:HR: 6.24%
Distance: 1.889 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 164 271 239 watts
Heart Rate: 131 164 157 bpm
Cadence: 73 91 85 rpm
Speed: 16.7 19.4 18.8 mph
Pace 3:05 3:35 3:12 min/mi
Hub Torque: 6 10 8 lb-in
Altitude: 1570 1573 1571 ft
Crank Torque: 189 273 236 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 2:
Duration: 6:00
Work: 83 kJ
TSS: 11 (intensity factor 1.047)
Norm Power: 230
VI: 0.99
Pw:HR: 2.12%
Pa:HR: 3.94%
Distance: 1.869 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 0 264 233 watts
Heart Rate: 132 167 159 bpm
Cadence: 72 90 85 rpm
Speed: 10.7 19.4 18.6 mph
Pace 3:06 5:37 3:13 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1568 1573 1571 ft
Crank Torque: 0 281 230 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 12:01
Work: 160 kJ
TSS: 20.4 (intensity factor 1.009)
Norm Power: 222
VI: 1
Pw:HR: -2.36%
Pa:HR: 2.59%
Distance: 3.65 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.1 % (-23 ft)
Min Max Avg
Power: 1 293 223 watts
Heart Rate: 131 167 160 bpm
Cadence: 42 93 83 rpm
Speed: 9.7 20.2 18.2 mph
Pace 2:58 6:11 3:18 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1540 1562 1556 ft
Crank Torque: 0 465 226 lb-in
Temperature: 75.2 77 76.1 Fahrenheit

Interval 4:
Duration: 7:01
Work: 95 kJ
TSS: 12.1 (intensity factor 1.015)
Norm Power: 223
VI: 0.99
Pw:HR: -2.74%
Pa:HR: 2.27%
Distance: 2.155 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (4 ft)
Min Max Avg
Power: 0 379 226 watts
Heart Rate: 134 167 160 bpm
Cadence: 46 102 84 rpm
Speed: 9 22 18.4 mph
Pace 2:44 6:40 3:16 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1529 1537 1533 ft
Crank Torque: 0 417 227 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 5:
Duration: 15:00 (15:01)
Work: 165 kJ
TSS: 17.7 (intensity factor 0.842)
Norm Power: 185
VI: 1
Pw:HR: -4.66%
Pa:HR: -0.54%
Distance: 4.241 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (11 ft)
Min Max Avg
Power: 0 257 184 watts
Heart Rate: 134 156 149 bpm
Cadence: 31 102 85 rpm
Speed: 5.8 18.6 16.9 mph
Pace 3:14 10:23 3:33 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 1533 1546 1538 ft
Crank Torque: 0 452 184 lb-in
Temperature: 77 77 77.0 Fahrenheit

Entire workout:
Duration: 1:07:46
Work: 752 kJ
TSS: 92.9 (intensity factor 0.917)
Norm Power: 202
VI: 1.09
Pw:HR: 5.77%
Pa:HR: 5.55%
Distance: 18.926 mi
Elevation Gain: 747 ft
Elevation Loss: 39 ft
Grade: 0.7 % (709 ft)
Min Max Avg
Power: 0 379 185 watts
Heart Rate: 70 168 149 bpm
Cadence: 30 141 83 rpm
Speed: 0 22 16.7 mph
Pace 2:44 0:00 3:35 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 842 1573 1553 ft
Crank Torque: 0 465 187 lb-in
Temperature: 71.6 77 75.8 Fahrenheit