Training Log Archive: OL

Avg Power: 181 W
Max Power: 311 W
Max Avg Power (20 min): 216 W
Normalized Power (NP): 195 W
Intensity Factor (IF): 0.973
Training Stress Score (TSS): 154.0

30 min w.u.
4 x (3 min builds (170, 195, 205, 220 watt goals)
4 min recovery

2 rounds of KESSLER set:
(4 x (2 min high watts + 1 min recovery spin) {250 w goal}
10 min at 70.3 pace {197, 199 watt avg}
3 min recovery spin

HARD set. Good to do though. Goal is to get up to 4 rounds.

20x25
4 x 25 @ :300
4 x 50 @ 1:00
4 x 100 @ 1:40
4 x 150 @ 230

4 x 400 as (200 pull, 50 scull, 100 pull, 50 scull
2 x 4 x 50 as (1. neg split 2. Descend 3. FAST 4. recovery
-50's only on 36 seconds

400 w.d.

Easy warm up run with new Shoes (Pearl Izumi)

2.4% incline, level 6.2 to 6.5. I think, can't really remember

We got into an accident at work so I got home late but went to be early.
First ride with GARMIN Speed and Cadence Sensor! Will make a difference in my riding. I can already tell that I have a slower cadence and will need to work hard all year to keeping that in my goal range of 80-90 rpm.

Avg Power: 179 W
Max Power: 268 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.932
Training Stress Score (TSS): 129.5
FTP Setting: 200 W

1. 141 w, 82 rpm, 114 hr (3rd cog)
2. 164 w, 81 rpm, 129 hr (4th cog)
3. 182 w, 85 rpm, 140 hr (4th cog)
4. 203 w, 90 rpm, 152 hr (4th cog)
5. 228 w, 84 rpm, 163 hr (5th cog)

Last set was tough at the end

2 x 200 w.u.
8 x 200 at 1/2 IM pace (holding 3:07 to 3:11)

Stroke felt much better, feel for the water much better as well.
Work on high elbow entry as well as not pulling wide underwater.