Friday: 30 minute spin.
Saturday:
200 w/u in wetsuit.
------------------
3 x 200 on 3:05
5 x 200 on 3:00 (last two in this set were 10 and 7 seconds fast, each)
3 x 200 on 2:55 (last 200 was 12 second late to the wall)
------------------
200 c/d
------------------
2.6K meters at Dad's Club
Ride:
4 x 30 min at 200-220 on 10 recos after 20 min w/u
The first two intervals went very well.
The third interval involved a yellow jacket stinging me on my right thigh. It fucking hurt. And it fucking hurt to cycle. Everytime I spun I felt my shorts rubbing the sting. It fucking hurt. So I stopped. Call me a pussy? Fuck you. It hurt.
Data tomorrow.
I was pissed.
EDIT:
Data:
Power-Tap #1:
Duration: 30:07
Work: 388 kJ
TSS: 68.2 (intensity factor 1.165)
Norm Power: 216
VI: 1
Distance: 18.411 km
Min Max Avg
Power: 0 536 215 watts
Heart rate: n/a n/a n/a bpm
Cadence: 46 106 92 rpm
Speed: 27.4 44.2 36.6 kph
Pace 1:21 2:11 1:38 min/km
Hub Torque: 0 21.7 7.1 lb-in
Crank Torque: 0 69.8 22.4 N-m
Power-Tap #2:
Duration: 9:51
Work: 80 kJ
TSS: 9.9 (intensity factor 0.777)
Norm Power: 144
VI: 1.06
Distance: 5.019 km
Min Max Avg
Power: 0 294 135 watts
Heart rate: n/a n/a n/a bpm
Cadence: 43 111 82 rpm
Speed: 24.5 36.3 30.6 kph
Pace 1:39 2:27 1:58 min/km
Hub Torque: 0 14 5.4 lb-in
Crank Torque: 0 36 16.0 N-m
Power-Tap #3:
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Power-Tap #4:
Duration: 9:57
Work: 93 kJ
TSS: 12.8 (intensity factor 0.888)
Norm Power: 164
VI: 1.03
Distance: 4.359 km
Min Max Avg
Power: 0 331 159 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 108 82 rpm
Speed: 0 34.9 26.7 kph
Pace 1:43 0:00 2:15 min/km
Hub Torque: 0 21.4 7.3 lb-in
Crank Torque: 0 52.4 18.9 N-m
Power-Tap #5:
Duration: 23:36
Work: 298 kJ
TSS: 52.3 (intensity factor 1.154)
Norm Power: 213
VI: 1.01
Distance: 12.296 km
Min Max Avg
Power: 0 468 210 watts
Heart rate: n/a n/a n/a bpm
Cadence: 40 105 91 rpm
Speed: 12.2 38.7 31.2 kph
Pace 1:33 4:55 1:55 min/km
Hub Torque: 0 27.6 8.3 lb-in
Crank Torque: 0 66.2 22.2 N-m
Power-Tap #6:
Duration: 9:08
Work: 59 kJ
TSS: 7.2 (intensity factor 0.694)
Norm Power: 128
VI: 1.16
Distance: 3.668 km
Min Max Avg
Power: 0 385 110 watts
Heart rate: n/a n/a n/a bpm
Cadence: 39 114 75 rpm
Speed: 0 34.7 24.5 kph
Pace 1:44 0:00 2:27 min/km
Hub Torque: 0 16.7 5.3 lb-in
Crank Torque: 0 50.5 14.6 N-m
Entire workout (189 watts):
Duration: 2:12:24
Work: 1497 kJ
TSS: 256.1 (intensity factor 1.079)
Norm Power: 200
VI: 1.06
Distance: 70.586 km
Min Max Avg
Power: 0 537 189 watts
Heart rate: 228 244 236 bpm
Cadence: 32 114 88 rpm
Speed: 0 48.1 32.0 kph
Pace 1:15 0:00 1:52 min/km
Hub Torque: 0 27.6 7.2 lb-in
Crank Torque: 0 108.6 20.6 N-m
Peak 5s (500 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 44 m
Min Max Avg
Power: 464 516 500 watts
Heart rate: n/a n/a n/a bpm
Cadence: 70 83 78 rpm
Speed: 29.3 34 31.7 kph
Pace 1:46 2:03 1:53 min/km
Hub Torque: 16.5 21.1 19.1 lb-in
Crank Torque: 53.4 69.8 61.9 N-m
Peak 10s (400 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 69 m
Min Max Avg
Power: 332 447 400 watts
Heart rate: n/a n/a n/a bpm
Cadence: 61 66 64 rpm
Speed: 23.9 25.2 24.6 kph
Pace 2:23 2:31 2:26 min/km
Hub Torque: 16.2 21.9 19.6 lb-in
Crank Torque: 48.7 66.2 59.3 N-m
Peak 20s (316 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 184 m
Min Max Avg
Power: 200 516 316 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 84 rpm
Speed: 28 34.2 32.8 kph
Pace 1:45 2:09 1:50 min/km
Hub Torque: 7.1 21.1 11.8 lb-in
Crank Torque: 20.3 69.8 37.3 N-m
Peak 30s (294 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.1 (intensity factor 1.589)
Norm Power: n/a
VI: n/a
Distance: 279 m
Min Max Avg
Power: 200 516 294 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 85 rpm
Speed: 28 34.2 33.0 kph
Pace 1:45 2:09 1:49 min/km
Hub Torque: 7.1 21.1 10.9 lb-in
Crank Torque: 20.3 69.8 33.9 N-m
Peak 1min (254 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.9 (intensity factor 1.307)
Norm Power: n/a
VI: n/a
Distance: 563 m
Min Max Avg
Power: 183 516 254 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 28 34.3 33.5 kph
Pace 1:45 2:09 1:48 min/km
Hub Torque: 6.6 21.1 9.2 lb-in
Crank Torque: 18.4 69.8 27.8 N-m
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.7 (intensity factor 1.304)
Norm Power: n/a
VI: n/a
Distance: 1.186 km
Min Max Avg
Power: 0 516 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 27.4 38.9 35.4 kph
Pace 1:33 2:11 1:42 min/km
Hub Torque: 0 21.1 8.0 lb-in
Crank Torque: 0 69.8 25.2 N-m
Peak 5min (223 watts):
Duration: 5:01
Work: 67 kJ
TSS: 12.4 (intensity factor 1.216)
Norm Power: 225
VI: 1.01
Distance: 3.048 km
Min Max Avg
Power: 0 516 223 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 90 rpm
Speed: 27.4 39 36.4 kph
Pace 1:32 2:11 1:39 min/km
Hub Torque: 0 21.1 7.4 lb-in
Crank Torque: 0 69.8 23.8 N-m
Peak 10min (219 watts):
Duration: 10:01
Work: 132 kJ
TSS: 23.4 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 6.507 km
Min Max Avg
Power: 152 312 219 watts
Heart rate: n/a n/a n/a bpm
Cadence: 78 106 93 rpm
Speed: 30.6 44.2 38.9 kph
Pace 1:21 1:58 1:32 min/km
Hub Torque: 4.5 11.3 6.9 lb-in
Crank Torque: 15.3 33 22.5 N-m
Peak 20min (218 watts):
Duration: 20:01
Work: 262 kJ
TSS: 46.7 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 12.095 km
Min Max Avg
Power: 0 516 218 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 106 92 rpm
Speed: 27.4 44.2 36.2 kph
Pace 1:21 2:11 1:39 min/km
Hub Torque: 0 21.1 7.3 lb-in
Crank Torque: 0 69.8 22.6 N-m
Peak 30min (216 watts):
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Peak 60min (206 watts):
Duration: 1:00:14
Work: 742 kJ
TSS: 128.2 (intensity factor 1.132)
Norm Power: 209
VI: 1.02
Distance: 31.696 km
Min Max Avg
Power: 0 537 206 watts
Heart rate: 228 244 236 bpm
Cadence: 37 108 90 rpm
Speed: 0 48.1 31.6 kph
Pace 1:15 0:00 1:54 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 21.9 N-m
Bee Sting:
No comments:
Post a Comment