Training Log, February 16, 2010

Interesting day today.

 

I had a 2 pm appointment for new orthotics with Bill Peterson of Foot Fitness. He's been making insoles for me since I was 19, and I've been to see him in Newburyport, MA, Newport, RI, and now at his location here in Tucson. Because of the appointment, I had to head out for my ride at 8 am, try to be back by noon to clean up and put on clean clothes, and then ride over and back for the appointment. The morning ride was about 4 hours, and then I got another hour or so riding back and forth.

 

The sprints this morning started out a little slow, and I kept it in a light gear until I felt fully warmed up. First two sprints were in the 39 x 17, seated, just trying to spin out the gear until it felt safe to really dig. I put together about 6 good sprints, most over 1100, and then finally one over 1200, before I got a little distracted on the 7th one and barely broke 1000.

 

I had a lot on my mind today, and as the sprints went on I was getting increasingly upset. I have a hard time understanding why people who say they want a clean sport won't stand up and fight for it when the chance to do so is right in front of them. It was tearing me up, and tearing me up, in both senses of the word. I starting thing about my father's suicide, watching him weight train in our garage with weights he made himself in the machine shop he worked at. I groaned during one of the sprints, and it reminded me of him screaming to put up 300 lbs on his bench press, how embarrassing it was for us when he'd do it with the garage door open and the whole neighborhood could hear him. I've fought so hard to get to where I'm at from where I'm from, and I've done it without shortcuts, with integrity, because that was the only way I could imagine doing it and having it mean anything at all. It just doesn't seem to matter to a lot of people, and it's hard to take.

 

So I got focused, and I tried to put some of that energy into the next few sprints. I popped another one over 1200, and then decided to stand up for the last few, and just let it all out. Screaming as I did it, I crushed the next one, and did the best sprint I have ever done for the duration of the time I've been collecting data, almost 10 years now. 1474 watts. Unreal. I was holding back tears and hyperventilating trying to calm myself down, and then I went for one more, and got 1386.

 

The whole reason I started doing sprint workouts this year is that I've spent the past couple of seasons finally getting back to the front in the last few laps of the race, and being strong enough to hold my spot. You saw the run of top 5's I got late last season. But I've been struggling to make the peak power to come around the guy in front of me after the last corner, and that's what it's going to take to turn those top 5's into wins. I was getting those results on 1100-1200 watts peak power after the final corner. If I can add 200 watts to that, then I may finally see some bigger results.

 

From there I did a block of tempo for just over 30 minutes at around 250, back into town, and then home. Eat, shower, change, ride to the fit, ride home, 5 hours total. Totals below. Remember that the durations for the sprints are 2 or 3 seconds long, since it's when I'm hitting the buttons, and I don't really have the time to go back and clean up the file to be more precise. Thus, the average power for each sprint isn't accurate.

 

Enjoy.

 

 Interval 2:

Duration:   0:16

Min Max Avg

Power:       0 1004 553 watts

Heart Rate:   122 142 131 bpm

Cadence:     61 134 105 rpm

Speed:       14.4 27.3 22.9 mph

Pace         2:12 4:10 2:37 min/mi

Crank Torque: 0 1361 495 lb-in

 

Interval 4:

Duration:   0:14

Min Max Avg

Power:       0 1128 610 watts

Heart Rate:   129 144 134 bpm

Cadence:     69 150 117 rpm

Speed:       12.2 27.4 22.5 mph

Pace         2:11 4:56 2:40 min/mi

Crank Torque: 0 1082 465 lb-in

 

Interval 6:

Duration:   0:14

Min Max Avg

Power:       58 1171 773 watts

Heart Rate:   139 150 143 bpm

Cadence:     65 134 103 rpm

Speed:       12.4 27.8 22.6 mph

Pace         2:10 4:51 2:39 min/mi

Crank Torque: 47 1476 665 lb-in

 

Interval 8:

Duration:   0:12

Min Max Avg

Power:       133 1124 762 watts

Heart Rate:   133 144 136 bpm

Cadence:     72 139 107 rpm

Speed:       13.3 24.9 19.7 mph

Pace         2:25 4:31 3:03 min/mi

Crank Torque: 156 959 614 lb-in

 

Interval 10:

Duration:   0:12

Min Max Avg

Power:       281 1113 836 watts

Heart Rate:   135 146 139 bpm

Cadence:     65 141 110 rpm

Speed:       13.9 28.6 23.1 mph

Pace         2:06 4:19 2:36 min/mi

Crank Torque: 168 1106 691 lb-in

 

Interval 12:

Duration:   0:14

Min Max Avg

Power:       0 1224 641 watts

Heart Rate:   105 134 115 bpm

Cadence:     84 127 110 rpm

Speed:       16 31.3 26.5 mph

Pace         1:55 3:45 2:16 min/mi

Crank Torque: 0 1231 509 lb-in

 

Interval 14:

Duration:   0:16

Min Max Avg

Power:       128 1058 685 watts

Heart Rate:   152 161 156 bpm

Cadence:     66 131 103 rpm

Speed:       9.6 21.4 16.8 mph

Pace         2:48 6:16 3:35 min/mi

Crank Torque: 102 882 562 lb-in

 

Interval 16:

Duration:   0:10

Min Max Avg

Power:       104 1260 803 watts

Heart Rate:   138 142 139 bpm

Cadence:     80 112 98 rpm

Speed:       19.1 27.8 24.5 mph

Pace         2:10 3:09 2:27 min/mi

Crank Torque: 79 1178 708 lb-in

 

Interval 18:

Duration:   0:14

Min Max Avg

Power:       0 1474 737 watts

Heart Rate:   117 136 123 bpm

Cadence:     85 123 102 rpm

Speed:       23.5 33.4 29.1 mph

Pace         1:48 2:33 2:04 min/mi

Crank Torque: 0 1256 610 lb-in

 

Interval 20:

Duration:   0:14

Work:       12 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       23.2%

Pa:HR:       -22.68%

Distance:   564 ft

Min Max Avg

Power:       4 1386 895 watts

Heart Rate:   135 148 141 bpm

Cadence:     65 110 95 rpm

Speed:       19.1 33.2 27.9 mph

Pace         1:48 3:09 2:09 min/mi

Crank Torque: 0 1482 838 lb-in

 

Interval 22:

Duration:   37:50

Work:       550 kJ

TSS:       38 (intensity factor 0.776)

Norm Power: 244

VI:         1.01

Pw:HR:       3.85%

Pa:HR:       -0.8%

Distance:   14.976 mi

Min Max Avg

Power:       0 474 242 watts

Heart Rate:   133 166 157 bpm

Cadence:     53 129 95 rpm

Speed:       10.7 28.1 23.7 mph

Pace         2:08 5:35 2:32 min/mi

Crank Torque: 0 623 218 lb-in

 

Entire workout (145 watts):

Duration:   5:03:02

Work:       2631 kJ

TSS:       176.5 (intensity factor 0.592)

Norm Power: 186

VI:         1.29

Pw:HR:       7.37%

Pa:HR:       1.02%

Distance:   85.493 mi

Min Max Avg

Power:       0 1474 145 watts

Heart Rate:   64 170 132 bpm

Cadence:     30 201 84 rpm

Speed:       2.2 33.4 17.3 mph

Pace         1:48 26:49 3:28 min/mi

Crank Torque: 0 1482 146 lb-in

 

Peak 5s (1345 watts):

Duration:   0:06

Work:       8 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       6.38%

Pa:HR:       -19.04%

Distance:   248 ft

Min Max Avg

Power:       1264 1474 1345 watts

Heart Rate:   117 119 118 bpm

Cadence:     85 117 101 rpm

Speed:       24.4 32.2 28.6 mph

Pace         1:52 2:27 2:06 min/mi

Crank Torque: 937 1256 1146 lb-in

 

Peak 10s (1242 watts):

Duration:   0:10

Work:       12 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       11.55%

Pa:HR:       -16.37%

Distance:   412 ft

Min Max Avg

Power:       1059 1386 1242 watts

Heart Rate:   135 147 140 bpm

Cadence:     65 110 93 rpm

Speed:       22.3 33.2 28.9 mph

Pace         1:48 2:41 2:05 min/mi

Crank Torque: 813 1482 1165 lb-in