Thursday Training

Hi

Another bash at the dreaded 4x5 session :-) Decided to continue with my shift to a more power orientated arrangement and set up an ergometer file to deliver 4 five minute efforts with 5 minute recoveries. For some reason I have a bit of a "thing" about 300W (nice round number I guess) and as I managed to do the last 2x20 session at 275W for the 2 efforts I decided to give the 4 5 minute efforts a blast at a nice round 300W for all four.

Anyhow, I felt good after the session because I made it and it didn't kill me, it was very challenging but I felt under control. The data for the 4 efforts is below, the HR figures are effort averages, the percentage is this Friel "decoupling" percentage which puts a number on in-effort HR drift, the lower this is the better:

1. 300W 153BPM 7.25%
2. 300W 156BPM 6.58%
3. 300W 161BPM 7.11%
4. 300W 164BPM 5.93%

So, pleased to have made it through a 4x5 session, I have also started taking some cooked pasta to work which I eat 2 hours before my session is due to start, I'm hoping this will help me and so far it hasn't done any harm!

Detailed data for the 4 efforts follows:

Effort 1:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.09)
Norm Power: n/a
VI: n/a
Pw:HR: 7.24%
Pa:HR: 6.49%
Distance: 1.823 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 182 310 299 watts
Heart rate: 124 161 153 bpm
Cadence: 90 95 92 rpm
Speed: 21.4 22.6 21.9 mph
Pace 2:40 2:48 2:44 min/mi
Altitude: 0 0 0 ft
Crank Torque: 166 286 273 lb-in

Effort 2:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.09)
Norm Power: n/a
VI: n/a
Pw:HR: 6.58%
Pa:HR: 6.5%
Distance: 1.811 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 184 312 299 watts
Heart rate: 125 163 156 bpm
Cadence: 90 94 92 rpm
Speed: 21.3 22.2 21.7 mph
Pace 2:42 2:49 2:46 min/mi
Altitude: 0 0 0 ft
Crank Torque: 171 287 275 lb-in

Effort 3:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.09)
Norm Power: n/a
VI: n/a
Pw:HR: 7.11%
Pa:HR: 6.35%
Distance: 1.82 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 177 309 299 watts
Heart rate: 129 168 161 bpm
Cadence: 90 95 92 rpm
Speed: 21.2 22.5 21.9 mph
Pace 2:40 2:50 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 163 287 274 lb-in

Effort 4:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.09)
Norm Power: n/a
VI: n/a
Pw:HR: 5.93%
Pa:HR: 4.85%
Distance: 1.826 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 170 320 299 watts
Heart rate: 135 170 164 bpm
Cadence: 89 95 93 rpm
Speed: 21.3 22.6 21.9 mph
Pace 2:39 2:49 2:44 min/mi
Altitude: 0 0 0 ft
Crank Torque: 158 290 273 lb-in