Monday, January 29th

This morning I ran on the treadmill at the Y and then stretched on the "stretching machine" for about 15 minutes. I ran 3.4 miles in 28 minutes and then had a two minute cool down.

Let's talk about yesterday. In what was easily the coldest/windiest conditions I've ever ridden in I had one of the strongest cycling days I've ever had. Remember last week when I said "I averaged 180 watts for the ride" and was really happy? Well yesterday we averaged 190 watts and yesterday we had some sections that were much much much easier than we had last week. Translation? Some really hard sets yesterday.

We had a suicidal warm up that involved catching a group of cyclists that had begun about 8 minutes before us, moving into a headwind. Second, we hammered it pretty hard from the 359/529 intersection all the way into Bellville. Third, we hit it equally hard between San Felipe and Pattison on the way home.

It was a hard day and I'll thank Mr. Daerr for allowing to suck his wheel all day. Even though I was drafting, the watts don't lie, so I'll let you read them. Check out the best averages for 30min and 60min. Those are big numbers for me. Like HUGE.

If you had told me before our ride that I would have peak 20, 30 and 60 min readings of over 210 watts, each, I would have probably laughed at you. That's probably why Justin said, "just stick to my wheel and don't worry about anything else. hang on."

Entire workout (190 watts):
Duration: 3:09:43
Work: 2151 kJ
TSS: 420.9 (intensity factor 1.156)
Norm Power: 214
VI: 1.13
Distance: 56.723 mi
Min Max Avg
Power: 0 678 190 watts
Heart rate: 81 167 140 bpm
Cadence: 23 128 80 rpm
Speed: 0 28.3 18.0 mph
Pace 2:07 0:00 3:20 min/mi
Hub Torque: 0 350 72 lb-in
Crank Torque: 0 1019 204 lb-in

Peak 5s (579 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 82 ft
Min Max Avg
Power: 548 622 579 watts
Heart rate: 126 134 130 bpm
Cadence: 55 65 61 rpm
Speed: 10.9 12.4 11.6 mph
Pace 4:51 5:31 5:10 min/mi
Hub Torque: 298 350 331 lb-in
Crank Torque: 722 842 806 lb-in

Peak 10s (548 watts):
Duration: 0:10
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 180 ft
Min Max Avg
Power: 467 622 548 watts
Heart rate: 126 144 135 bpm
Cadence: 55 70 65 rpm
Speed: 10.9 13 12.2 mph
Pace 4:36 5:31 4:54 min/mi
Hub Torque: 238 350 299 lb-in
Crank Torque: 564 842 719 lb-in

Peak 20s (528 watts):
Duration: 0:20
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 374 ft
Min Max Avg
Power: 467 622 528 watts
Heart rate: 126 155 144 bpm
Cadence: 55 72 67 rpm
Speed: 10.9 13.3 12.6 mph
Pace 4:31 5:31 4:46 min/mi
Hub Torque: 238 350 280 lb-in
Crank Torque: 563 842 668 lb-in

Peak 30s (487 watts):
Duration: 0:30
Work: 15 kJ
TSS: 5.8 (intensity factor 2.632)
Norm Power: n/a
VI: n/a
Distance: 551 ft
Min Max Avg
Power: 261 622 487 watts
Heart rate: 121 157 142 bpm
Cadence: 53 73 66 rpm
Speed: 10.3 13.5 12.5 mph
Pace 4:26 5:49 4:48 min/mi
Hub Torque: 130 350 260 lb-in
Crank Torque: 306 842 632 lb-in

Peak 1min (368 watts):
Duration: 1:00
Work: 22 kJ
TSS: 9.5 (intensity factor 2.378)
Norm Power: n/a
VI: n/a
Distance: 0.252 mi
Min Max Avg
Power: 109 624 368 watts
Heart rate: 110 158 136 bpm
Cadence: 53 89 68 rpm
Speed: 10.3 23.1 14.9 mph
Pace 2:36 5:49 4:01 min/mi
Hub Torque: 34 350 184 lb-in
Crank Torque: 132 842 468 lb-in

Peak 2min (303 watts):
Duration: 2:01
Work: 37 kJ
TSS: 8.8 (intensity factor 1.618)
Norm Power: n/a
VI: n/a
Distance: 0.583 mi
Min Max Avg
Power: 167 460 303 watts
Heart rate: 144 165 157 bpm
Cadence: 67 91 81 rpm
Speed: 16 18.5 17.4 mph
Pace 3:14 3:45 3:27 min/mi
Hub Torque: 62 181 116 lb-in
Crank Torque: 176 492 318 lb-in

Peak 5min (282 watts):
Duration: 5:01
Work: 85 kJ
TSS: 19.3 (intensity factor 1.518)
Norm Power: 281
VI: 0.99
Distance: 1.584 mi
Min Max Avg
Power: 0 480 282 watts
Heart rate: 149 167 161 bpm
Cadence: 70 99 82 rpm
Speed: 16 26 18.9 mph
Pace 2:19 3:45 3:10 min/mi
Hub Torque: 0 181 102 lb-in
Crank Torque: 0 517 291 lb-in

Peak 10min (272 watts):
Duration: 10:01
Work: 163 kJ
TSS: 37.6 (intensity factor 1.5)
Norm Power: 277
VI: 1.02
Distance: 3.273 mi
Min Max Avg
Power: 0 621 272 watts
Heart rate: 121 167 152 bpm
Cadence: 64 99 81 rpm
Speed: 16 26 19.6 mph
Pace 2:19 3:45 3:04 min/mi
Hub Torque: 0 225 94 lb-in
Crank Torque: 0 719 285 lb-in

Peak 20min (236 watts):
Duration: 20:01
Work: 283 kJ
TSS: 58.3 (intensity factor 1.322)
Norm Power: 245
VI: 1.04
Distance: 6.359 mi
Min Max Avg
Power: 0 678 236 watts
Heart rate: 139 164 152 bpm
Cadence: 42 105 82 rpm
Speed: 10.3 25.1 19.1 mph
Pace 2:23 5:51 3:09 min/mi
Hub Torque: 0 299 85 lb-in
Crank Torque: 0 764 245 lb-in

Peak 30min (230 watts):
Duration: 30:01
Work: 415 kJ
TSS: 84.3 (intensity factor 1.298)
Norm Power: 240
VI: 1.04
Distance: 9.309 mi
Min Max Avg
Power: 0 678 230 watts
Heart rate: 138 164 152 bpm
Cadence: 42 114 85 rpm
Speed: 10.3 25.1 18.6 mph
Pace 2:23 5:51 3:13 min/mi
Hub Torque: 0 299 86 lb-in
Crank Torque: 0 764 233 lb-in

Peak 60min (212 watts):
Duration: 1:00:01
Work: 765 kJ
TSS: 156.4 (intensity factor 1.25)
Norm Power: 231
VI: 1.09
Distance: 17.507 mi
Min Max Avg
Power: 0 678 212 watts
Heart rate: 110 167 143 bpm
Cadence: 29 128 78 rpm
Speed: 3.9 26 17.5 mph
Pace 2:19 15:34 3:26 min/mi
Hub Torque: 0 299 82 lb-in
Crank Torque: 0 837 231 lb-in