Week 8 FTP test

Well I knew this was going to be a struggle from the beginning.  I even took a day off to try and rest the legs but from the warm up I was in trouble.  Saturday was my last long run of 21.4 miles and then Sunday I did Saturdays bike wko and took Monday off so really no excuses.  I have said it before and I will say it again don't try and do a marathon hack with and during the OS.  This is my second OS with EN and this has been by far the hardest. 

Bike wko was 2x20 minutes all out and a 2 min rest in between sets.  I did the first 10 min pretty conservatively and then picked it up from 10-15 min and tried note I said tried to drop the hammer the last 5 minutes.  These tests all suppose to be all out but again there is a learning curve with testing.  This is the strategy I did last year and it paid off.  Hoping the next FTP test we will see a couple watts of gain.

Bike Numbers

FTP test week 8:
Duration: 42:03
Work: 546 kJ
TSS: 70.4 (intensity factor 1.002)
Norm Power: 220
VI: 1.02
Pw:HR: 1.77% Very happy with my PW to PA #'s
Pa:HR: 3.02%
Distance: 12.677 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-8 ft)
Min Max Avg
Power: 0 420 217 watts
Heart Rate: 119 180 166 bpm
Cadence: 31 110 84 rpm
Speed: 3 22.9 18.0 mph
Pace 2:37 19:42 3:20 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1196 1206 1201 ft
Crank Torque: 0 435 218 lb-in
Temperature: 73.4 78.8 76.1 Fahrenheit

Interval 1: Looking back now I see I went to easy of this first FTP.  Live and Learn. 
Duration: 20:01
Work: 265 kJ
TSS: 33.5 (intensity factor 1.002)
Norm Power: 220
VI: 1
Pw:HR: 2.57%
Pa:HR: 5.19%
Distance: 6.128 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 0 272 221 watts
Heart Rate: 119 172 164 bpm
Cadence: 31 110 84 rpm
Speed: 10.9 19.6 18.3 mph
Pace 3:03 5:31 3:17 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1198 1206 1203 ft
Crank Torque: 0 435 223 lb-in
Temperature: 73.4 75.2 74.5 Fahrenheit

Interval 2: ** Note this is the 2 min break/rest
Duration: 2:01
Work: 13 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -19.73%
Pa:HR: -13.04%
Distance: 0.453 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 168 113 watts
Heart Rate: 143 173 157 bpm
Cadence: 33 85 75 rpm
Speed: 3 16 13.5 mph
Pace 3:45 19:42 4:27 min/mi
Hub Torque: 0 10 5 lb-in
Altitude: 1198 1199 1199 ft
Crank Torque: 0 250 127 lb-in
Temperature: 75.2 77 76.1 Fahrenheit

Interval 3:
Duration: 20:01
Work: 267 kJ
TSS: 34.9 (intensity factor 1.022)
Norm Power: 225
VI: 1.01
Pw:HR: -6.24%
Pa:HR: 0.33%
Distance: 6.096 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 420 223 watts
Heart Rate: 143 180 169 bpm
Cadence: 49 106 84 rpm
Speed: 8.8 22.9 18.2 mph
Pace 2:37 6:48 3:17 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1196 1200 1198 ft
Crank Torque: 0 348 223 lb-in
Temperature: 77 78.8 77.8 Fahrenheit

Entire workout :
Duration: 50:34 Work: 592 kJ
TSS: 77.1 (intensity factor 0.965) ***  I will take the intensity overall.  Next time over 1.0 !!
Norm Power: 212
VI: 1.09
Pw:HR: -5.06%
Pa:HR: 5.76%
Distance: 14.507 mi
Elevation Gain: 0 ft
Elevation Loss: 54 ft
Grade: -0.1 % (-55 ft)
Min Max Avg
Power: 0 420 195 watts
Heart Rate: 92 180 159 bpm
Cadence: 30 123 83 rpm
Speed: 0 22.9 17.2 mph
Pace 2:37 0:00 3:30 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 1196 1251 1201 ft
Crank Torque: 0 435 198 lb-in
Temperature: 69.8 78.8 75.5 Fahrenheit