Training Log Archive: OLIn the 1 days ending Oct 10, 2016:
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Monday Oct 10, 2016 #
9 AM
Run - outside (Easy Run) 51:26 [2] * 5.4 mi (9:32 / mi) +87m 9:04 / mi
ahr:139 max:147 slept:8.0 weight:171lbs shoes: Hoka Claytons (1)
Easy run with Barb, 2 x 1 mile at easy pace then 2 x 1 mile at slightly faster than easy pace.
11 AM
Cycling - Trainer (fluid) (Trainer Build up 2) 45:00 [4] **** 13.8 mi (3:16 / mi)
ahr:144 max:165
w/u 5' easy spin, PZ 2-3
m/s 2x
(10, 20, 30, 40, 50, 60" @ PZ 6+ with 30" RI between each), 2' RI, then
6' high PZ 4, starting at 85 rpm increasing by 5 rpm every 2', 2' RI
c/d to complete total time
This was a tough session, I couldn't keep any consistent wattage throughout this one.
Had to gear down a bit as well on the last 2 minutes of the 6' high PZ....
I can't really remember my zones to tell you the truth....
184 W Avg Power
389 W Max Power
212 W Max Avg Power (20 min)
209 W Normalized Power® (NP®)
1.045 Intensity Factor® (IF®)
81.1 Training Stress Score®
200 W FTP Setting
497 kJ Work
m/s 2x
(10, 20, 30, 40, 50, 60" @ PZ 6+ with 30" RI between each), 2' RI, then
6' high PZ 4, starting at 85 rpm increasing by 5 rpm every 2', 2' RI
c/d to complete total time
This was a tough session, I couldn't keep any consistent wattage throughout this one.
Had to gear down a bit as well on the last 2 minutes of the 6' high PZ....
I can't really remember my zones to tell you the truth....
184 W Avg Power
389 W Max Power
212 W Max Avg Power (20 min)
209 W Normalized Power® (NP®)
1.045 Intensity Factor® (IF®)
81.1 Training Stress Score®
200 W FTP Setting
497 kJ Work