Monday...
Scheduled for today was a typical "tempo finish" workout. These are great for simulating a road race, as most of those are rather slow until the last few laps. The object was to ride in Zone 2 and then for the last 30 minutes pick it up to 270-280 watts. Normally this would be a fairly easy ride for me, but with 7 hours on the bike YESTERDAY, I was dreading the tempo block...
Entire workout (210 watts):
Duration: 1:50:12
Work: 1391 kJ
TSS: 131.8 (intensity factor 0.847)
Norm Power: 246
Distance: 35.217 mi
Min Max Avg
Power: 0 915 210 watts
Heart Rate: 65 168 129 bpm
Cadence: 29 183 81 rpm
Speed: 2.2 43.4 19.2 mph
And the block. Some points to this. A) I mis-judged how far out I was, I'm a bit fitter at this point so it took me 10 minutes less to get from Warrenville road across Washington Valley, up Washington Rock, through Dunnellen, and then through P-Way to my crib. B) Rolling down Washington Rock Road brought my average down so I had to push well over 300 watts for a few minutes to bring it back into "zone". The 900 watt effort was after I got stopped by a train and had to once again get my average back up...
Power-Tap #1:
Duration: 20:10
Work: 325 kJ
TSS: 36.3 (intensity factor 1.039)
Norm Power: 301
Distance: 6.982 mi
Min Max Avg
Power: 0 915 269 watts
Heart Rate: 74 168 148 bpm
Cadence: 30 111 81 rpm
Speed: 2.8 43.4 20.8 mph
Day off tomorrow...
-Jim.