Wednesday, March 15th

What has become of me? Day off Monday. Ended up not being able to swim Tuesday night (work). I was supposed to run but didn't. Decided to do it after the trainer ride this morning, but I only got three out of five intervals in before my Achilles acted up.

Power-Tap #1:
Duration: 10:00
Work: 120 kJ
TSS: 19.5 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 2.968 mi
Min Max Avg
Power: 139 238 199 watts
Cadence: 67 88 80 rpm
Speed: 15.8 19.4 17.8 mph
Pace 3:06 3:48 3:22 min/mi
Hub Torque: 58 86 74 lb-in
Crank Torque: 166 245 210 lb-in

Power-Tap #2:
Duration: 2:00
Work: 9 kJ
TSS: 0.7 (intensity factor 0.47)
Norm Power: n/a
VI: n/a
Distance: 0.348 mi
Min Max Avg
Power: 0 200 80 watts
Cadence: 29 80 57 rpm
Speed: 2.4 17.6 11.5 mph
Pace 3:24 24:46 5:13 min/mi
Hub Torque: 0 75 39 lb-in
Crank Torque: 0 212 117 lb-in

Power-Tap #3:
Duration: 10:00
Work: 123 kJ
TSS: 20.6 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.912 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in

Power-Tap #4:
Duration: 2:01
Work: 9 kJ
TSS: 0.6 (intensity factor 0.441)
Norm Power: n/a
VI: n/a
Distance: 0.384 mi
Min Max Avg
Power: 0 128 79 watts
Cadence: 45 75 55 rpm
Speed: 3.4 16.2 11.8 mph
Pace 3:43 17:33 5:06 min/mi
Hub Torque: 0 72 43 lb-in
Crank Torque: 0 240 121 lb-in

Power-Tap #5:
Duration: 9:59
Work: 122 kJ
TSS: 20.3 (intensity factor 1.105)
Norm Power: 204
VI: 1
Distance: 2.924 mi
Min Max Avg
Power: 161 243 204 watts
Cadence: 61 88 80 rpm
Speed: 14.4 18.4 17.6 mph
Pace 3:16 4:10 3:25 min/mi
Hub Torque: 64 89 77 lb-in
Crank Torque: 181 253 215 lb-in

Power-Tap #6:
Duration: 0:50
Work: 2 kJ
TSS: 0.1 (intensity factor 0.305)
Norm Power: n/a
VI: n/a
Distance: 581 ft
Min Max Avg
Power: 0 192 48 watts
Cadence: 34 87 56 rpm
Speed: 3 17.8 9.3 mph
Pace 3:23 19:42 6:27 min/mi
Hub Torque: 0 72 25 lb-in
Crank Torque: 0 187 72 lb-in

Entire workout (172 watts):
Duration: 39:45
Work: 408 kJ
TSS: 69.3 (intensity factor 1.026)
Norm Power: 190
VI: 1.1
Distance: 10.785 mi
Min Max Avg
Power: 0 255 172 watts
Cadence: 29 88 76 rpm
Speed: 2.4 19.4 16.4 mph
Pace 3:06 24:46 3:40 min/mi
Hub Torque: 0 113 67 lb-in
Crank Torque: 0 458 188 lb-in

Peak 5s (232 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 218 247 232 watts
Cadence: 82 83 83 rpm
Speed: 18.1 18.3 18.3 mph
Pace 3:16 3:18 3:17 min/mi
Hub Torque: 79 90 85 lb-in
Crank Torque: 222 254 237 lb-in

Peak 10s (229 watts):
Duration: 0:10
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 269 ft
Min Max Avg
Power: 207 247 229 watts
Cadence: 81 83 82 rpm
Speed: 17.8 18.3 18.2 mph
Pace 3:16 3:22 3:18 min/mi
Hub Torque: 77 90 84 lb-in
Crank Torque: 216 254 236 lb-in

Peak 20s (224 watts):
Duration: 0:20
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 535 ft
Min Max Avg
Power: 205 247 224 watts
Cadence: 80 84 82 rpm
Speed: 17.6 18.5 18.1 mph
Pace 3:14 3:24 3:19 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 232 lb-in

Peak 30s (221 watts):
Duration: 0:30
Work: 7 kJ
TSS: 1.2 (intensity factor 1.192)
Norm Power: n/a
VI: n/a
Distance: 797 ft
Min Max Avg
Power: 205 247 221 watts
Cadence: 80 84 81 rpm
Speed: 17.5 18.5 17.9 mph
Pace 3:14 3:25 3:21 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 229 lb-in

Peak 1min (216 watts):
Duration: 1:00
Work: 13 kJ
TSS: 2.3 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 0.301 mi
Min Max Avg
Power: 192 243 216 watts
Cadence: 80 83 81 rpm
Speed: 17.5 18.4 17.9 mph
Pace 3:16 3:26 3:21 min/mi
Hub Torque: 72 88 80 lb-in
Crank Torque: 203 250 225 lb-in

Peak 2min (214 watts):
Duration: 2:01
Work: 26 kJ
TSS: 4.4 (intensity factor 1.15)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 180 243 214 watts
Cadence: 78 83 81 rpm
Speed: 17 18.4 17.9 mph
Pace 3:16 3:32 3:22 min/mi
Hub Torque: 68 89 80 lb-in
Crank Torque: 190 252 224 lb-in

Peak 5min (211 watts):
Duration: 5:01
Work: 64 kJ
TSS: 10.9 (intensity factor 1.143)
Norm Power: 211
VI: 1
Distance: 1.486 mi
Min Max Avg
Power: 179 243 211 watts
Cadence: 78 88 81 rpm
Speed: 17 18.4 17.8 mph
Pace 3:16 3:32 3:23 min/mi
Hub Torque: 68 89 79 lb-in
Crank Torque: 187 253 219 lb-in

Peak 10min (205 watts):
Duration: 10:01
Work: 123 kJ
TSS: 20.7 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.915 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in

Peak 20min (193 watts):
Duration: 20:05
Work: 232 kJ
TSS: 39.2 (intensity factor 1.083)
Norm Power: 200
VI: 1.04
Distance: 5.677 mi
Min Max Avg
Power: 0 247 193 watts
Cadence: 45 88 78 rpm
Speed: 3.4 18.5 17.0 mph
Pace 3:14 17:33 3:32 min/mi
Hub Torque: 0 90 74 lb-in
Crank Torque: 0 257 208 lb-in

Peak 30min (188 watts):
Duration: 30:16
Work: 338 kJ
TSS: 56.6 (intensity factor 1.063)
Norm Power: 197
VI: 1.05
Distance: 8.426 mi
Min Max Avg
Power: 0 255 188 watts
Cadence: 29 88 77 rpm
Speed: 2.4 18.8 16.8 mph
Pace 3:11 24:46 3:34 min/mi
Hub Torque: 0 113 72 lb-in
Crank Torque: 0 458 203 lb-in