Training Log Archive: GD44

Walked from home through Rhiwbina & past the reservoir into the Wenallt. Then crossed over the stream & back home via Tongwynlais.

Chris Carmichael Turbo Session - End of Week 3 (Ex Century Programme)

All values below are averages.

6 min warm up: HR 88, Power 123W, Cad 92 rpm
34 min EM: 112, 140, 94 (50x12 Level 1)
1.5m break
58.5 min EM: 109, 142, 94 (50x12 Level 1)
5 min cool down: 104, 123, 97

TSS: 91.6
IF: 0.725

Session: 108, 138, 94
Energy: 549 kcal.

Target EM Power 96-155 Watts

Chris Carmichael Turbo Session - Week 3 (Ex Century Programme)

90 min EM with 2 x [4 x 2min SEPI (3 min RBI)] (8 min RBS)

All values below are averages.

5 min warm-up: HR 91, Power 135, Cad 88
20 min EM: 103, 150, 92
2 min SEPI (interval): 130, 227, 100
3 min EM: 115, 149, 95
2 min SEPI (interval): 135, 242, 100
3 min EM: 121, 151, 95
2 min SEPI (interval): 136, 240, 99
3 min EM: 122, 151, 95
2 min SEPI (interval): 136, 240, 100
8 min EM: 118, 152, 96
2 min SEPI (interval): 136, 240, 100
2 min EM: 123, 149, 95
2 min SEPI (interval): 138, 240, 100
3 min EM: 122, 147, 95
2 min SEPI (interval): 138, 240, 100
3 min EM: 123, 150, 96
2 min SEPI (interval): 138, 239, 100
19 min EM: 116, 145, 95
5 min cool down: 107, 116, 93

Session: 115, 162, 95
Energy: 586 cal

Target EM Power 96-155 Watts
Target SEPI Power 215+ Watts

TSS: 124.4
IF: 0.913.

Carmichael Week 3: 90m EM with 3x10 SS (5m RBI)
Ex Century Programme

All values below are averages.

5 min warm-up: HR 94, Power 122, Cad 92
20 min EM: 110, 150, 95
10 min SS (interval): 131, 206, 89
5 min EM: 118, 143, 94
10 min SS (interval): 131, 198, 87
5 min EM: 118, 138, 93
10 min SS (interval): 129, 192, 87
20 min EM: 116, 140, 94
5 min cool down: 108, 115, 93

Session: 118, 160, 92
Energy: 596 cal

Target EM Power 96-155 Watts
Target SS Power 183-192 Watts

TSS: 114.4
IF: 0.876

My average power in the first 2 intervals was slightly above the target range.

Chris Carmichael Turbo Session - Start of Week 3 (Ex Century Programme)

All values below are averages.

5 min warm-up: HR 95, Power 128, Cad 91
15 min EM: 108, 146, 94
12 min SS (interval): 126, 193, 87
6 min EM: 114, 137, 93
12 min SS (interval): 127, 186, 90
6 min EM: 116, 134, 93
12 min SS (interval): 130, 193, 88
17 min EM: 115, 133, 94
5 min cool down: 108, 112, 91

Session: 117, 157, 91
Energy: 607 cal

Target EM Power 96-155 Watts
Target SS Power 183-192 Watts

TSS: 109.9
IF: 0.858

Well deserved rest day.