Friday, 12 October 2007

Friday Training


Level 2 ride on the turbo scheduled for tonight which went well. HR significantly lower at the end and throughout the session than for a previous similar session, such are the variations in HR. I do feel that I am getting more structured training now that I am basing it on a known factor, power, rather than my HR which seems to be pretty variable.

Tonight's decoupling figure was 6.97% compared to a figure of 9.73% on 20.09.2007 and 8.95% on 29.09.2007, it seems to be going in the right direction. I felt reasonably comfortable throughout this session once I had got into it and I felt I was on top of the load. The next time I shall repeat the session again at 245W and if the results are about the same (reasonable decoupling, reasonable comfort) for the following session I'll raise the load by 5W and see what that delivers in terms of HR, and so I shall slowly make progress! I think to raise the load when the decoupling figure approaches 5% is reasonable.

Data for tonight's L2 effort:

Peak 60min (245 watts):
Duration: 1:00:00
Work: 884 kJ
TSS: 79.7 (intensity factor 0.893)
Norm Power: 245
VI: 1
Pw:HR: 6.97%
Pa:HR: 7.02%
Distance: 21.796 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 192 287 245 watts
Heart rate: 136 161 151 bpm
Cadence: 63 98 92 rpm
Speed: 19.4 22.5 21.8 mph
Pace 2:40 3:06 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 187 348 226 lb-in

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