Friday, 19 October 2007

Friday Training


An hour of L2 riding scheduled on the turbo tonight which went without problems or nasty surprises. I am very pleased with how my HR (max and ave) figures are falling for this session, I've about reached the point where the load needs to be tweaked up to maintain a training stimulus as I'm down at an average HR of the 60 minutes now of 150BPM. Particularly pleased with the low decoupling figure of 5.75%. I'll see what the next session yields to make sure the progress is "permanent" and if that session goes Ok I'll take a small step up.

Spent a lot of the time today getting the PowerTap sorted out which I'll use for the first time in anger on Lemmington Bank tomorrow, be great and I hope very interesting to see power data for my road rides.

Data for the 60 minute effort follows:

Peak 60min (245 watts):
Duration: 1:00:00
Work: 884 kJ
TSS: 79.7 (intensity factor 0.893)
Norm Power: 246
VI: 1
Pw:HR: 5.75%
Pa:HR: 6.12%
Distance: 21.944 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 155 333 245 watts
Heart rate: 135 159 150 bpm
Cadence: 63 97 92 rpm
Speed: 17 22.9 21.9 mph
Pace 2:37 3:31 2:44 min/mi
Altitude: 0 0 0 ft
Crank Torque: 192 339 226 lb-in

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