Friday, 3 August 2007

Friday Training


Knuckled down and got stuck into the 2x20 session but as usual was overoptimistic in my sustainable power output which to my mind remains crap, pardon the language. Started the first 20 minute effort at 275W but by the end of it I was down to 250W in order to keep my HR down to a sub 170 level, interestingly I now seem to be able to pedal with a higher HR than a little while ago, shame the power is down. Effort 2 was a similar story, started with a lower wattage at 260W but had to drop it still further as the effort went along to keep my HR down and ended up down at 240W by the end of the 2nd effort.

My average power for the first effort was 263W and for the 2nd effort 242W. Summary data is shown below, this includes a warmup and short cool down. I have decided to continue to use the ergometer mode for this workout but in a slightly different way. I am going to produce a file which the CompuTrainer will read and which will automatically set the resistance for me. This file will give me a warmup including a more intense 5 minutes at about 150BPM (250W), followed by 2x20 at about 260W which will increase my HR to the required levels, this will save me having to muck about at all during the session and will be repeatable. If I improve, this pre-programmed session should result over time in progressively lower HRs and I will then modify the file to increase the wattages. Good plan I think!

I'm trying to ignore the fact that not long ago my HR at 250W was about 140, it's now 150!

Data follows:

Entire workout (229 watts):
Duration: 1:00:00
Work: 823 kJ
TSS: 75.2 (intensity factor 0.867)
Norm Power: 238
VI: 1.04
Distance: 24.607 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)

Power: 0 330 229 watts
Heart rate: 98 175 159 bpm
Cadence: 2 98 90 rpm
Speed: 0 28.9 24.6 mph
Pace 2:05 0:00 2:26 min/mi
Altitude: 0 0 0 ft
Crank Torque: 0 361 213 lb-in

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