The goal was to bike for two hours and work on FTP, VO max, one legged drills, high RPM, just about anything we could throw at ourselves and it worked. We were then going to go outside and see who had the most blown up items in their yards as we ran for 60 minutes.....Here is what we accomplished.....
The VO2 Max today was to be for 15 minutes. We took it in two minute intervals and even got daring and went for 2:30 for a couple of them. The rest period for these is the same as the ON time. My current indoor FTP is 242 so 120% of the is 290. Therefore, my goal is 290 and above. For some reason I like to shoot and keep it above 300 watts.
15 min of ON time:
- 2min @ 309 (1.28), 2min@323(1.33), 2min@319(1.32), 2min@314(1.30), 2:30@318(1.31), 2:30@312(1.29) and 2min@312(1.29)
- We then broke the intervals into ten min sessions...worked on high rpm, ftp, and VO...we truly had fun today thrashing ourselves. We then took the last 10 min interval and broke it into a 5 min at or above FTP and the last 5 was to just hand on.
- 10min@.89, 10min@.86, 10min@.92, 10min@.82, 10min.79, 5min@1.038, and 5min@.85
Interval 1:
Duration: 2:00
Work: 37 kJ
Intensity: 1.28
Pw:HR: 9.2%
Pa:HR: 9.8%
Distance: 0.698 mi
Min Max Avg
Power: 176 377 309 watts
Heart Rate: 116 157 146 bpm
Cadence: 69 99 90 rpm
Speed: 17.1 21.9 20.9 mph
Pace 2:44 3:30 2:53 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 630 631 630 ft
Crank Torque: 212 419 292 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Interval:2
Duration: 2:00
Work: 38 kJ
Intensity: 1.33
Pw:HR: 12.31%
Pa:HR: 11.9%
Distance: 0.707 mi
Min Max Avg
Power: 195 412 323 watts
Heart Rate: 120 163 151 bpm
Cadence: 70 100 88 rpm
Speed: 17.3 22.4 21.2 mph
Pace 2:41 3:28 2:50 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 629 630 629 ft
Crank Torque: 204 410 310 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Interval 3:
Duration: 2:01
Work: 38 kJ
Intensity: 1.32
Pw:HR: 11.89%
Pa:HR: 9.98%
Distance: 0.706 mi
Min Max Avg
Power: 202 393 319 watts
Heart Rate: 124 165 152 bpm
Cadence: 59 100 85 rpm
Speed: 17.3 22.4 21.0 mph
Pace 2:40 3:28 2:52 min/mi
Hub Torque: 8 12 10 lb-in
Altitude: 631 632 631 ft
Crank Torque: 203 468 320 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit
Interval 4:
Duration: 2:00
Work: 37 kJ
Intensity: 1.30
Pw:HR: 11.93%
Pa:HR: 10.4%
Distance: 0.701 mi
Min Max Avg
Power: 199 393 314 watts
Heart Rate: 127 166 154 bpm
Cadence: 60 100 87 rpm
Speed: 17.1 22.7 20.9 mph
Pace 2:38 3:30 2:52 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 632 633 632 ft
Crank Torque: 198 470 309 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 5:
Duration: 2:30
Work: 47 kJ
Intensity:1.31
Pw:HR: 14.27%
Pa:HR: 12.57%
Distance: 0.873 mi
Min Max Avg
Power: 165 389 318 watts
Heart Rate: 119 168 155 bpm
Cadence: 58 100 86 rpm
Speed: 16 22.1 20.8 mph
Pace 2:43 3:45 2:53 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 631 634 632 ft
Crank Torque: 218 443 317 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 6:
Duration: 2:31
Work: 47 kJ
Intensity: 1.29
Pw:HR: 12.14%
Pa:HR: 10.45%
Distance: 0.87 mi
Min Max Avg
Power: 140 394 312 watts
Heart Rate: 121 166 155 bpm
Cadence: 53 88 78 rpm
Speed: 16.1 22.1 20.7 mph
Pace 2:43 3:44 2:54 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 630 632 631 ft
Crank Torque: 215 551 341 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 7:
Duration: 2:01
Work: 37 kJ
Intensity: 1.29
Pw:HR: 7.71%
Pa:HR: 9.15%
Distance: 0.699 mi
Min Max Avg
Power: 138 377 312 watts
Heart Rate: 124 165 153 bpm
Cadence: 52 91 78 rpm
Speed: 15.8 21.8 20.7 mph
Pace 2:45 3:47 2:54 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 631 632 632 ft
Crank Torque: 151 513 339 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
****We then broke the next 60 minute's into ten minute intervals with a one min break between them and worked on different things. With the last ten being broke into two 5 minute segments one being over FTP and the next whatever we could manage****
Interval 8:
Duration: 10:00
Work: 128 kJ
TSS: 12.7 (intensity factor 0.893)
Norm Power: 216
VI: 1.01
Pw:HR: 5.18%
Pa:HR: 7.07%
Distance: 2.998 mi
Min Max Avg
Power: 8 264 214 watts
Heart Rate: 117 154 145 bpm
Cadence: 44 104 87 rpm
Speed: 11.9 19.1 17.9 mph
Pace 3:08 5:02 3:21 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 630 632 631 ft
Crank Torque: 0 298 210 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 9:
Duration: 10:01
Work: 126 kJ
TSS: 12.5 (intensity factor 0.864)
Norm Power: 209
VI: 1
Pw:HR: 3.05%
Pa:HR: 4.32%
Distance: 2.979 mi
Min Max Avg
Power: 0 258 210 watts
Heart Rate: 117 150 142 bpm
Cadence: 63 103 86 rpm
Speed: 9.5 18.8 17.8 mph
Pace 3:12 6:19 3:22 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 630 632 630 ft
Crank Torque: 0 334 208 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 10:
Duration: 10:00
Work: 132 kJ
TSS: 14.1 (intensity factor 0.921)
Norm Power: 223
VI: 1.01
Pw:HR: 2.14%
Pa:HR: 3.26%
Distance: 3.051 mi
Min Max Avg
Power: 0 315 221 watts
Heart Rate: 120 153 144 bpm
Cadence: 63 109 81 rpm
Speed: 9.9 20.5 18.3 mph
Pace 2:56 6:02 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 627 634 630 ft
Crank Torque: 0 325 232 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 11:
Duration: 10:01
Work: 118 kJ
TSS: 11.1 (intensity factor 0.816)
Norm Power: 198
VI: 1
Pw:HR: 3.7%
Pa:HR: 4.83%
Distance: 2.899 mi
Min Max Avg
Power: 0 242 197 watts
Heart Rate: 113 146 135 bpm
Cadence: 53 103 85 rpm
Speed: 7.9 18.4 17.3 mph
Pace 3:16 7:36 3:28 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 632 637 634 ft
Crank Torque: 0 256 196 lb-in
Temperature: 69.8 71.6 70.7 Fahrenheit
Interval 12:
Duration: 10:00
Work: 115 kJ
TSS: 10.5 (intensity factor 0.792)
Norm Power: 192
VI: 1
Pw:HR: 1.48%
Pa:HR: 1.56%
Distance: 2.849 mi
Min Max Avg
Power: 0 252 192 watts
Heart Rate: 109 143 133 bpm
Cadence: 55 106 82 rpm
Speed: 6.5 18.8 17.1 mph
Pace 3:12 9:12 3:31 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 632 636 635 ft
Crank Torque: 0 287 198 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Interval 13:
Duration: 5:01
Work: 76 kJ
TSS: 9 (intensity factor 1.038) {{{B{{{O{{{O{{{M
Norm Power: 251
VI: 0.99
Pw:HR: 2.02%
Pa:HR: 5.41%
Distance: 1.604 mi
Min Max Avg
Power: 104 323 254 watts
Heart Rate: 108 161 149 bpm
Cadence: 50 91 82 rpm
Speed: 12.3 21 19.1 mph
Pace 2:51 4:53 3:08 min/mi
Hub Torque: 5 11 9 lb-in
Altitude: 631 632 632 ft
Crank Torque: 149 374 263 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Interval 14:
Duration: 5:02
Work: 59 kJ
TSS: 6 (intensity factor 0.845)
Norm Power: 205
VI: 1.04
Pw:HR: -3.24%
Pa:HR: -3.43%
Distance: 1.449 mi
Min Max Avg
Power: 0 257 197 watts
Heart Rate: 139 159 143 bpm
Cadence: 62 98 85 rpm
Speed: 5.7 18.8 17.3 mph
Pace 3:12 10:37 3:28 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 630 632 631 ft
Crank Torque: 0 268 197 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Entire workout:
Duration: 1:58:45
Work: 1390 kJ
TSS: 163.3 (intensity factor 0.916)
Norm Power: 222
VI: 1.14
Pw:HR: 5.67%
Pa:HR: 5.88%
Distance: 33.734 mi
Min Max Avg
Power: 0 480 195 watts
Heart Rate: 78 168 135 bpm
Cadence: 30 121 81 rpm
Speed: 0 42.8 16.9 mph
Pace 1:24 0:00 3:32 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 627 643 631 ft
Crank Torque: 0 551 202 lb-in
Temperature: 69.8 77 72.5 Fahrenheit
This weeks bike, note on the trainer has brought me 98.20 miles, 460 TSS points, burned 4.026 calories, and the ave heart rate has been 142.
Total run miles for the week after today: 23
Total yards in the pool for the week: 6800
Well after the bike I knew if I didn't hope right on the treadmill here at home that it was not going to happen. Therefore, I threw on my throw back air jordan's I bought yesterday after stomping on a few good peeps and off I went. 30 minutes with a 1% incline at my Easy pace.
Well the Xmas Eve Leg Thrashing event is over for another year. Time now for coffee, calories, and some well neeed time with the wife and children.
GOD Bless each and everyone of you that read this and may your day be merry :) From my family to yours with lots of joy and love.
Carl Noftsger
1 comment:
Psycho! Merry Christmas!!
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