Tuesday Training

Hi

Back into the 2x20s tonight and tried to do the session using a .erg file but I made an error when I edited the .erg file and ended up doing the first 20mins @ 270W and the second 20 mins @ 265W, I forgot to edit the second one from my last session but in the end I'm glad it worked out this way.

In a nutshell I found tonight's session a lot harder than I think I should find a SST session according to the descriptions, my HR and blood lactate data (taken at the end of the 2nd effort) seem to support how I felt! I think I have undergone some detraining and I feel that 270W for SST at the present time is too high.

At the 2nd effort my HR was 175BPM and my blood lactate level was 5.2mmol/l, this has to indicate that by then I was working above my threshold. My gut feeling is that in my current state of (de)training I should probably be doing SST in the lower part of the range (257W-274W) rather than the upper part of the range, probably at about 260W if I am to be working at a level that is regularly repeatable.

All good training though!

Effort data follows:

Effort 1:
Duration: 19:59
Work: 322 kJ
TSS: 28.3 (intensity factor 0.921)
Norm Power: 269
VI: 1
Pw:HR: 4.56%
Pa:HR: 3.81%
Distance: 7.35 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 177 283 269 watts
Heart rate: 132 168 158 bpm
Cadence: 91 96 93 rpm
Speed: 21.6 22.8 22.1 mph
Pace 2:38 2:47 2:43 min/mi
Altitude: 0 0 0 ft
Crank Torque: 161 254 243 lb-in

Effort 2:
Duration: 19:59
Work: 317 kJ
TSS: 27.4 (intensity factor 0.907)
Norm Power: 265
VI: 1
Pw:HR: 5.18%
Pa:HR: 4.83%
Distance: 7.351 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 185 317 265 watts
Heart rate: 143 175 166 bpm
Cadence: 81 97 93 rpm
Speed: 19.1 22.9 22.1 mph
Pace 2:37 3:09 2:43 min/mi
Altitude: 0 0 0 ft
Crank Torque: 165 294 239 lb-in