Giant Turbo 2011 1:30:00 72.78 km (1:14 / km)
ahr:115 max:156
Chris Carmichael Turbo Session - Week 2 (Ex Century Programme)
90 min EM with 2 x [3 x 2min SEPI (3 min RBI)] (8 min RBS)
All values below are averages.
5 min warm-up: HR 89, Power 119, Cad 88
25 min EM: 105, 150, 91 (50x12 Lev 1)
2 min SEPI (interval): 131, 233, 99 (50x12 Lev 3)
3 min EM: 117, 150, 94
2 min SEPI (interval): 137, 244, 99
3 min EM: 121, 149, 94
2 min SEPI (interval): 138, 246, 100
8 min EM: 116, 146, 93
2 min SEPI (interval): 139, 249, 101
3 min EM: 122, 151, 95
2 min SEPI (interval): 141, 255, 98
3 min EM: 118, 146, 93
2 min SEPI (interval): 141, 257, 100
3 min EM: 126, 149, 95
2 min SEPI (interval): 141, 237, 98
18 min EM: 116, 147, 94
5 min cool down: 108, 119, 94
Session: 115, 160, 94
Energy: 560 cal
Target EM Power 96-155 Watts
Target SEPI Power 215+ Watts
TSS: 124.2
IF: 0.910
Perhaps I should start at a higher power level at the start of the next SEPI interval session. I did 1 interval too many in the 2nd set!