Training Log, February 23, 2010

It was a sprint day. So naturally I cried. Seems like it's a given now.

 

Watched 2 dogs get hit by cars. Then I did my sprints. That pretty much sums up the day.

 

 Interval 1:

Duration:   0:12

Min Max Avg

Power:       119 1119 728 watts

Heart Rate:   105 131 121 bpm

Cadence:     74 159 122 rpm

Speed:       11.6 28.3 21.8 mph

Pace         2:07 5:11 2:45 min/mi

Crank Torque: 119 1245 556 lb-in

 

Interval 2:

Duration:   0:10

Min Max Avg

Power:       129 1160 839 watts

Heart Rate:   120 127 123 bpm

Cadence:     78 141 109 rpm

Speed:       14.5 29.3 22.8 mph

Pace         2:03 4:09 2:38 min/mi

Crank Torque: 140 1256 669 lb-in

 

Interval 3:

Duration:   0:14

Min Max Avg

Power:       0 1180 644 watts

Heart Rate:   122 141 129 bpm

Cadence:     65 139 106 rpm

Speed:       12.9 29 21.9 mph

Pace         2:04 4:40 2:44 min/mi

Crank Torque: 0 1278 532 lb-in

 

Interval 4:

Duration:   0:12

Min Max Avg

Power:       4 1194 709 watts

Heart Rate:   130 138 133 bpm

Cadence:     63 134 98 rpm

Speed:       12.7 27.7 21.8 mph

Pace         2:10 4:44 2:45 min/mi

Crank Torque: 0 1256 618 lb-in

 

Interval 5:

Duration:   0:12

Min Max Avg

Power:       0 1189 754 watts

Heart Rate:   130 133 132 bpm

Cadence:     57 131 96 rpm

Speed:       11.2 27.5 21.8 mph

Pace         2:11 5:20 2:45 min/mi

Crank Torque: 0 1446 681 lb-in

 

Interval 6:

Duration:   0:12

Min Max Avg

Power:       0 1154 752 watts

Heart Rate:   142 159 145 bpm

Cadence:     61 129 92 rpm

Speed:       12.3 27.2 21.0 mph

Pace         2:13 4:53 2:52 min/mi

Crank Torque: 0 1537 712 lb-in

 

Interval 7:

Duration:   0:10

Min Max Avg

Power:       148 1170 762 watts

Heart Rate:   129 135 132 bpm

Cadence:     65 131 102 rpm

Speed:       11.6 24.9 19.6 mph

Pace         2:25 5:10 3:04 min/mi

Crank Torque: 192 1318 648 lb-in

 

Interval 8:

Duration:   0:12

Min Max Avg

Power:       0 1182 713 watts

Heart Rate:   145 153 149 bpm

Cadence:     75 147 116 rpm

Speed:       12.4 26.8 21.4 mph

Pace         2:14 4:51 2:48 min/mi

Crank Torque: 0 1331 560 lb-in

 

Interval 9:

Duration:   0:12

Min Max Avg

Power:       0 1180 734 watts

Heart Rate:   134 144 138 bpm

Cadence:     63 139 103 rpm

Speed:       12.6 29 22.9 mph

Pace         2:04 4:47 2:37 min/mi

Crank Torque: 0 1262 620 lb-in

 

Interval 10:

Duration:   0:12

Min Max Avg

Power:       0 1277 899 watts

Heart Rate:   152 165 157 bpm

Cadence:     70 134 108 rpm

Speed:       14.5 28.1 23.5 mph

Pace         2:08 4:09 2:33 min/mi

Crank Torque: 0 1148 733 lb-in

 

Interval 11:

Duration:   0:12

Min Max Avg

Power:       0 1251 730 watts

Heart Rate:   133 138 135 bpm

Cadence:     59 147 114 rpm

Speed:       14.1 29.6 24.6 mph

Pace         2:01 4:15 2:26 min/mi

Crank Torque: 0 1423 646 lb-in

 

Interval 12:

Duration:   0:12

Min Max Avg

Power:       4 1202 721 watts

Heart Rate:   n/a n/a n/a bpm

Cadence:     75 125 98 rpm

Speed:       15.8 30 24.1 mph

Pace         2:00 3:48 2:30 min/mi

Crank Torque: 0 1354 631 lb-in

 

Interval 13:

Duration:   0:14

Min Max Avg

Power:       0 1277 661 watts

Heart Rate:   153 184 164 bpm

Cadence:     67 125 102 rpm

Speed:       16.5 30 25.4 mph

Pace         2:00 3:38 2:22 min/mi

Crank Torque: 0 1422 577 lb-in

 

Interval 14:

Duration:   0:14

Min Max Avg

Power:       0 1276 694 watts

Heart Rate:   126 131 128 bpm

Cadence:     55 123 92 rpm

Speed:       14.4 32.4 24.4 mph

Pace         1:51 4:11 2:27 min/mi

Crank Torque: 0 1123 614 lb-in

 

Interval 15:

Duration:   0:16

Min Max Avg

Power:       0 1394 762 watts

Heart Rate:   135 154 142 bpm

Cadence:     60 117 91 rpm

Speed:       15.3 30.5 24.8 mph

Pace         1:58 3:56 2:25 min/mi

Crank Torque: 0 1664 705 lb-in

 

I'm tempted to change the sampling rate to 1 second for my sprint days. The computer showed over 1200 watts for all but one sprint, but with 2 second sampling, not every peak is recorded. I stood for the last 3, and they were all over 1300 on the display.

 

I didn't do any _real_ structured tempo. I noted when I settled in and starting trying to stay on top of things. I was alone all day, lots on my mind. But I did 2 blocks, essentially, at the very bottom of the zone.

 

Tempo:

Duration:   1:29:10

Work:       1146 kJ

TSS:       72.4 (intensity factor 0.698)

Norm Power: 220

VI:         1.03

Pw:HR:       4.64%

Pa:HR:       28.9%

Distance:   20.951 mi

Min Max Avg

Power:       0 474 214 watts

Heart Rate:   105 166 143 bpm

Cadence:     33 115 76 rpm

Speed:       4.2 24.1 14.1 mph

Pace         2:29 14:25 4:15 min/mi

Crank Torque: 0 513 245 lb-in

 

Tempo:

Duration:   30:38

Work:       401 kJ

TSS:       25.3 (intensity factor 0.704)

Norm Power: 222

VI:         1.01

Pw:HR:       -8.36%

Pa:HR:       28.19%

Distance:   11.937 mi

Min Max Avg

Power:       0 402 219 watts

Heart Rate:   141 158 150 bpm

Cadence:     54 144 85 rpm

Speed:       8 32.8 23.3 mph

Pace         1:50 7:33 2:34 min/mi

Crank Torque: 0 482 222 lb-in

 

And the totals. A little low on some numbers since I was alone, and riding pretty slow between sprints, and in and out of town. 

 

Hope no one's pets got killed in your office today. Enjoy.

 

Entire workout (154 watts):

Duration:   6:36:46

Work:       3675 kJ

TSS:       247.4 (intensity factor 0.612)

Norm Power: 193

VI:         1.25

Pw:HR:       -1.47%

Pa:HR:       3.09%

Distance:   104.512 mi

Min Max Avg

Power:       0 1394 154 watts

Heart Rate:   60 196 131 bpm

Cadence:     30 191 80 rpm

Speed:       2.2 32.8 16.2 mph

Pace         1:50 26:49 3:42 min/mi

Crank Torque: 0 1664 168 lb-in