Thursday Training

Hi

Another session of 4x5 minutes which I did again @ 300W and it is starting to feel better, tonight's session went well. I have now done this session 3 times in 2 weeks, on 04/10, 11/10, and 18/10, each session has been identical, 4x5 minutes @ 300W for each effort. My HR is becoming more "balanced" over the efforts, my peak HR is falling, and my recovery "trough" is getting deeper, my average HRs for the efforts are smoothing out. This is now I feel working for me, it won't be long before I increase the load to 305W and as far as I'm concerned if that results in a return to the original average and max HRs for this session that represents a 1.66% power gain for the same HR, if this happens over say 4 weeks and continues then in 6 months I might make a 10% improvement, 30W, which would be great!

Data for the four 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: 7.73%
Pa:HR: 8.12%
Distance: 1.833 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 187 310 299 watts
Heart rate: 129 163 152 bpm
Cadence: 91 95 93 rpm
Speed: 21.6 22.7 22.0 mph
Pace 2:38 2:46 2:44 min/mi
Altitude: 0 0 0 ft
Crank Torque: 166 281 272 lb-in

Effort 2:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.089)
Norm Power: n/a
VI: n/a
Pw:HR: 6.21%
Pa:HR: 6.89%
Distance: 1.822 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 183 309 299 watts
Heart rate: 129 163 156 bpm
Cadence: 91 95 92 rpm
Speed: 21.6 22.5 21.9 mph
Pace 2:40 2:47 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 166 281 273 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: 7.13%
Pa:HR: 7.46%
Distance: 1.822 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 198 312 299 watts
Heart rate: 132 168 158 bpm
Cadence: 91 95 92 rpm
Speed: 21.5 22.6 21.9 mph
Pace 2:39 2:47 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 176 286 274 lb-in

Effort 4:
Duration: 5:00
Work: 90 kJ
TSS: 9.9 (intensity factor 1.089)
Norm Power: n/a
VI: n/a
Pw:HR: 5.71%
Pa:HR: 6.87%
Distance: 1.817 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 181 314 299 watts
Heart rate: 137 169 159 bpm
Cadence: 91 95 92 rpm
Speed: 21.5 22.5 21.8 mph
Pace 2:40 2:47 2:45 min/mi
Altitude: 0 0 0 ft
Crank Torque: 165 285 274 lb-in