Saturday, March 24th

Hard to believe we are one week from our trip to Galveston. Hard to believe March is almost over.

Friday:
30 minute water jog


Saturday:

Morning swim:
w/up 600 choice (all swim in wetsuit then I took it off)
10 x 50 fast on 2-5 sec rest, straight into
600 steady, rest 30 sec, then
4 x 100 descend on 30 sec rest
200 easy
-----------
2.3k

tough swim, 43 minutes later I was on the bike

10 minute w/u then 2 x 45 at 190-210 on 10 min reco

wind out of the south was pretty gusty. not going to lie it was tough on me today

Power-Tap #1:
Duration: 17:56
Work: 193 kJ
TSS: 29.8 (intensity factor 1)
Norm Power: 185
VI: 1.03
Distance: 6.627 mi
Min Max Avg
Power: 0 551 180 watts
Cadence: 37 106 84 rpm
Speed: 3.5 32.1 22.2 mph
Pace 1:52 16:56 2:42 min/mi
Hub Torque: 0 259 56 lb-in
Crank Torque: 0 847 184 lb-in

Power-Tap #2:
Duration: 44:53
Work: 556 kJ
TSS: 93.9 (intensity factor 1.12)
Norm Power: 207
VI: 1
Distance: 17.045 mi
Min Max Avg
Power: 0 432 206 watts
Cadence: 40 109 91 rpm
Speed: 13.5 28.6 22.8 mph
Pace 2:06 4:27 2:38 min/mi
Hub Torque: 0 139 61 lb-in
Crank Torque: 0 564 192 lb-in

Power-Tap #3:
Duration: 10:00
Work: 87 kJ
TSS: 11 (intensity factor 0.816)
Norm Power: 151
VI: 1.03
Distance: 2.532 mi
Min Max Avg
Power: 0 285 146 watts
Cadence: 30 100 82 rpm
Speed: 3 20.6 15.3 mph
Pace 2:55 19:42 3:56 min/mi
Hub Torque: 0 229 64 lb-in
Crank Torque: 0 390 152 lb-in

Power-Tap #4:
Duration: 44:59
Work: 545 kJ
TSS: 89.9 (intensity factor 1.095)
Norm Power: 203
VI: 1
Distance: 12.495 mi
Min Max Avg
Power: 0 481 202 watts
Cadence: 48 109 91 rpm
Speed: 7.5 20.9 16.7 mph
Pace 2:52 7:59 3:36 min/mi
Hub Torque: 0 292 82 lb-in
Crank Torque: 0 625 188 lb-in

Power-Tap #5:
Duration: 18:36
Work: 159 kJ
TSS: 22.3 (intensity factor 0.849)
Norm Power: 157
VI: 1.1
Distance: 4.573 mi
Min Max Avg
Power: 0 361 143 watts
Cadence: 40 99 74 rpm
Speed: 5.2 22.9 14.8 mph
Pace 2:37 11:38 4:03 min/mi
Hub Torque: 0 260 66 lb-in
Crank Torque: 0 700 167 lb-in

Entire workout (188 watts):
Duration: 2:18:30
Work: 1559 kJ
TSS: 254.3 (intensity factor 1.05)
Norm Power: 194
VI: 1.03
Distance: 43.894 mi
Min Max Avg
Power: 0 551 188 watts
Cadence: 30 120 87 rpm
Speed: 2.4 32.1 19.0 mph
Pace 1:52 25:25 3:09 min/mi
Hub Torque: 0 292 68 lb-in
Crank Torque: 0 847 183 lb-in

Peak 5s (455 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 369 551 455 watts
Cadence: 61 75 66 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:25 3:13 min/mi
Hub Torque: 125 198 162 lb-in
Crank Torque: 435 739 595 lb-in

Peak 10s (373 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 276 ft
Min Max Avg
Power: 208 551 373 watts
Cadence: 61 78 68 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:26 3:13 min/mi
Hub Torque: 72 198 133 lb-in
Crank Torque: 270 739 471 lb-in

Peak 20s (298 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 548 ft
Min Max Avg
Power: 176 551 298 watts
Cadence: 61 79 70 rpm
Speed: 17.4 19.6 18.6 mph
Pace 3:04 3:27 3:14 min/mi
Hub Torque: 63 198 107 lb-in
Crank Torque: 212 739 368 lb-in

Peak 30s (266 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.7 (intensity factor 1.439)
Norm Power: n/a
VI: n/a
Distance: 837 ft
Min Max Avg
Power: 169 551 266 watts
Cadence: 61 88 73 rpm
Speed: 17.4 19.8 18.8 mph
Pace 3:02 3:27 3:12 min/mi
Hub Torque: 58 198 95 lb-in
Crank Torque: 189 739 318 lb-in

Peak 1min (235 watts):
Duration: 1:00
Work: 14 kJ
TSS: 2.5 (intensity factor 1.22)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 179 481 235 watts
Cadence: 53 99 88 rpm
Speed: 8.3 17.6 16.6 mph
Pace 3:24 7:12 3:37 min/mi
Hub Torque: 71 292 98 lb-in
Crank Torque: 159 625 232 lb-in

Peak 2min (222 watts):
Duration: 2:01
Work: 27 kJ
TSS: 4.6 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 0.545 mi
Min Max Avg
Power: 172 481 222 watts
Cadence: 53 100 91 rpm
Speed: 8.3 17.6 16.2 mph
Pace 3:24 7:12 3:43 min/mi
Hub Torque: 71 292 93 lb-in
Crank Torque: 145 625 212 lb-in

Peak 5min (218 watts):
Duration: 5:01
Work: 66 kJ
TSS: 11.5 (intensity factor 1.172)
Norm Power: 217
VI: 1
Distance: 2.098 mi
Min Max Avg
Power: 158 432 218 watts
Cadence: 40 95 88 rpm
Speed: 22.1 26 25.1 mph
Pace 2:18 2:43 2:24 min/mi
Hub Torque: 43 127 58 lb-in
Crank Torque: 143 480 209 lb-in

Peak 10min (212 watts):
Duration: 10:01
Work: 127 kJ
TSS: 21.8 (intensity factor 1.143)
Norm Power: 212
VI: 1
Distance: 3.936 mi
Min Max Avg
Power: 0 432 212 watts
Cadence: 40 95 89 rpm
Speed: 19.6 26 23.6 mph
Pace 2:18 3:04 2:33 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 201 lb-in

Peak 20min (210 watts):
Duration: 20:01
Work: 252 kJ
TSS: 43 (intensity factor 1.135)
Norm Power: 210
VI: 1
Distance: 7.809 mi
Min Max Avg
Power: 0 432 210 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.4 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 196 lb-in

Peak 30min (209 watts):
Duration: 30:01
Work: 376 kJ
TSS: 63.9 (intensity factor 1.131)
Norm Power: 209
VI: 1
Distance: 11.671 mi
Min Max Avg
Power: 0 432 209 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.3 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 195 lb-in

Peak 60min (199 watts):
Duration: 1:00:05
Work: 718 kJ
TSS: 118.5 (intensity factor 1.089)
Norm Power: 201
VI: 1.01
Distance: 22.843 mi
Min Max Avg
Power: 0 551 199 watts
Cadence: 37 109 89 rpm
Speed: 3.5 32.1 22.8 mph
Pace 1:52 16:56 2:38 min/mi
Hub Torque: 0 259 59 lb-in
Crank Torque: 0 847 190 lb-in