The Tuesday Week 10 bike and run

Well this morning's wko was scheduled for 60 minutes and included 10 minutes of ON time then the rest at 85% intensity.  Joining me this am in the pain cave was Johnathon Barlow and Mike Morrison.  Again VO2 MAX is scheduled to be 120% of your current FTP or Max heart rate.  The off time is to be 60% of your max heart rate or current FTP.

My current indoor FTP is 220 watts therefore my target is 264 watts.  I wear a heart rate monitor but only for tracking purposes.  I do not train with heart rate at all.

Bike Numbers from today were out of this world :).  Overall intensity was .95!!!!!  Therefore I decided to skip the run cause I would like to be able to move tomorrow.


Well my concious got the best of me so after dropping Olivia off at school I hit the gym and completed the scheduled 20 min EP run with 5 x up hill strides.  Then had a 1.5 hour hard azz shoulder and lat wko with a training partner.  Now lets take another shower and relax.

16 more miles and I will be over 300 miles biking for the month of Oct.  Goal is 300 plus miles a month.  I really need to start tracking all of my running.  Unless I run outside and the Garmin is on I don't log my miles.  According to my Garmin which would be all long runs for the month of Nov I am currently at 142 miles.

Well 3 more days and we are in Jamaica burying our feet in the white sands of negril partially clothes beaches, soaking up some rays, swimming in crystal blue water, and sipping on some rum punch.  Ahhhh.

View of the swim up pool par from the main lobby.  This is Couples Negril :)

Note the first 5 intervals are VO 2 Max



Interval 1:
Duration: 2:00
Work: 33 kJ
Intensity: 1.29 (goal 264 hit ave of 283)
Pw:HR: 9.46%
Pa:HR: 9.85%
Distance: 0.676 mi
Min Max Avg
Power: 198 363 283 watts
Heart Rate: 124 166 156 bpm
Cadence: 72 90 83 rpm
Speed: 17.5 22 20.3 mph
Pace 2:44 3:26 2:57 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 706 707 706 ft
Crank Torque: 232 418 288 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit


Interval 2:
Duration: 2:01
Work: 34 kJ
Intensity: 1.32 (goal 264 hit ave of 289)
Pw:HR: 12.18%
Pa:HR: 10.17%
Distance: 0.679 mi
Min Max Avg
Power: 189 408 289 watts
Heart Rate: 131 172 162 bpm
Cadence: 70 95 88 rpm
Speed: 17.3 21.6 20.1 mph
Pace 2:46 3:28 2:59 min/mi
Hub Torque: 7 13 9 lb-in
Altitude: 705 706 706 ft
Crank Torque: 188 479 279 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 2:31
Work: 40 kJ
Intensity: 1.23 (goal of 264 and hit ave of 271)
Pw:HR: 12.08%
Pa:HR: 10.35%
Min Max Avg
Power: 170 334 271 watts
Heart Rate: 132 173 163 bpm
Cadence: 63 93 85 rpm
Speed: 15.8 20.7 19.8 mph
Pace 2:54 3:47 3:02 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 703 704 704 ft
Crank Torque: 185 392 271 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 4:
Duration: 2:01
Work: 32 kJ
Intensity: 1.23 (goal of 264 and hit ave of 270)
Pw:HR: 10%
Pa:HR: 10.61%
Min Max Avg
Power: 159 340 270 watts
Heart Rate: 130 172 159 bpm
Cadence: 59 94 85 rpm
Speed: 14.8 20.9 19.7 mph
Pace 2:52 4:03 3:03 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 700 703 701 ft
Crank Torque: 196 399 270 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 5:
Duration: 1:31
Work: 27 kJ
Intensity: 1.38 (goal of 264 and hit ave of 304!!!!)
Pw:HR: 4.12%
Pa:HR: 7.47%
Min Max Avg
Power: 139 391 304 watts
Heart Rate: 137 176 163 bpm
Cadence: 69 98 86 rpm
Speed: 16.8 22.2 20.5 mph
Pace 2:42 3:34 2:56 min/mi
Hub Torque: 5 13 10 lb-in
Altitude: 700 701 700 ft
Crank Torque: 122 369 298 lb-in
Temperature: 77 77 77.0 Fahrenheit

**** The remainder of the wko was to be .80-.85 intensity but we wanted to raise the bar as usual****


Interval 6:
Duration: 15:01
Work: 172 kJ
TSS: 19.5 (intensity factor 0.882)
Norm Power: 194
VI: 1.01
Pw:HR: -2.05%
Pa:HR: -0.04%
Distance: 4.246 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 247 191 watts
Heart Rate: 143 165 156 bpm
Cadence: 30 100 83 rpm
Speed: 5.6 18.8 16.9 mph
Pace 3:12 10:44 3:33 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 690 699 695 ft
Crank Torque: 0 456 196 lb-in
Temperature: 77 78.8 77.2 Fahrenheit

Interval 7:
Duration: 5:00
Work: 62 kJ
TSS: 7.3 (intensity factor 0.937)
Norm Power: 206
VI: 0.99
Pw:HR: 4.41%
Pa:HR: 5.76%
Distance: 1.471 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 273 208 watts
Heart Rate: 135 168 159 bpm
Cadence: 36 103 85 rpm
Speed: 8.4 19.5 17.6 mph
Pace 3:05 7:09 3:25 min/mi
Hub Torque: 0 10 8 lb-in
Altitude: 687 690 689 ft
Crank Torque: 0 375 209 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit


Interval 8:
Duration: 5:01
Work: 64 kJ
TSS: 8 (intensity factor 0.975)
Norm Power: 215
VI: 1
Pw:HR: 2.54%
Pa:HR: 2.55%
Distance: 1.499 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg

Heart Rate: 138 170 162 bpm
Cadence: 39 112 86 rpm
Speed: 7.1 21.4 17.8 mph
Pace 2:48 8:28 3:22 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 685 689 687 ft
Crank Torque: 0 319 211 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit


Interval 9:
Duration: 3:02
Work: 38 kJ
Intensity: .97
Pw:HR: 1.16%
Pa:HR: 3.09%
Distance: 0.902 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-3 ft)
Min Max Avg
Power: 69 268 214 watts
Heart Rate: 148 168 162 bpm
Cadence: 60 94 86 rpm
Speed: 12.6 19.3 17.8 mph
Pace 3:06 4:47 3:22 min/mi
Hub Torque: 4 10 8 lb-in
Altitude: 682 686 684 ft
Crank Torque: 74 277 211 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Entire workout:
Duration: 1:00:45
Work: 651 kJ
TSS: 88.4 (intensity factor 0.944)
Norm Power: 208
VI: 1.16
Pw:HR: -2.12%
Pa:HR: 4.89%
Distance: 16.525 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.0 % (-29 ft)
Min Max Avg
Power: 0 408 179 watts
Heart Rate: 84 176 150 bpm
Cadence: 30 112 80 rpm
Speed: 0 23.2 16.3 mph
Pace 2:35 0:00 3:41 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 682 711 698 ft
Crank Torque: 0 479 185 lb-in
Temperature: 75.2 78.8 76.8 Fahrenheit