Wednesday, March 21st

10 minute w/u then
3x 10 min at 190-200, 4 min at 210-220, 1 min at 180-190 on no rest

Results:
10 min at 196
4 min at 216
1 min at 176

10 min at 196
4 min at 215
1 min at 178

10 min at 197
4 min at 205
1 min at 177


Power-Tap #1:
Duration: 10:00
Work: 117 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.945 mi
Min Max Avg
Power: 166 226 196 watts
Cadence: 72 87 81 rpm
Speed: 16.2 18.9 17.7 mph
Pace 3:11 3:42 3:24 min/mi
Hub Torque: 65 83 73 lb-in
Crank Torque: 170 233 203 lb-in

Power-Tap #2:
Duration: 3:59
Work: 52 kJ
TSS: 9 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 1.212 mi
Min Max Avg
Power: 184 252 216 watts
Cadence: 84 95 88 rpm
Speed: 17.3 19.7 18.2 mph
Pace 3:03 3:28 3:18 min/mi
Hub Torque: 69 85 79 lb-in
Crank Torque: 176 227 206 lb-in

Power-Tap #3:
Duration: 1:00
Work: 11 kJ
TSS: 1.6 (intensity factor 0.961)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 152 202 176 watts
Cadence: 84 95 88 rpm
Speed: 15.8 17.6 16.6 mph
Pace 3:25 3:48 3:37 min/mi
Hub Torque: 64 77 70 lb-in
Crank Torque: 142 194 170 lb-in

Power-Tap #4:
Duration: 10:00
Work: 118 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.886 mi
Min Max Avg
Power: 164 229 196 watts
Cadence: 80 89 84 rpm
Speed: 16.3 18.5 17.3 mph
Pace 3:14 3:41 3:28 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in

Power-Tap #5:
Duration: 3:59
Work: 51 kJ
TSS: 8.9 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.186 mi
Min Max Avg
Power: 180 245 215 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 17.8 mph
Pace 3:09 3:34 3:22 min/mi
Hub Torque: 69 91 80 lb-in
Crank Torque: 179 246 211 lb-in

Power-Tap #6:
Duration: 1:00
Work: 11 kJ
TSS: 1.7 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 231 178 watts
Cadence: 29 93 83 rpm
Speed: 2.4 18.3 16.1 mph
Pace 3:16 25:25 3:43 min/mi
Hub Torque: 0 87 67 lb-in
Crank Torque: 0 241 180 lb-in

Power-Tap #7:
Duration: 10:00
Work: 121 kJ
TSS: 18.3 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.875 mi
Min Max Avg
Power: 164 229 197 watts
Cadence: 80 88 83 rpm
Speed: 16.3 18.4 17.3 mph
Pace 3:14 3:39 3:27 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in

Power-Tap #8:
Duration: 4:00
Work: 53 kJ
TSS: 9.0 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.175 mi
Min Max Avg
Power: 180 245 205 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 18.0 mph
Pace 3:09 3:34 3:21 min/mi
Hub Torque: 69 89 79 lb-in
Crank Torque: 179 244 210 lb-in

Power-Tap #9:
Duration: 1:00
Work: 11 kJ
TSS: 1.5 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 215 177 watts
Cadence: 29 97 87 rpm
Speed: 2.4 17.3 16.8 mph
Pace 3:16 25:25 3:51 min/mi
Hub Torque: 0 87 68 lb-in
Crank Torque: 0 241 177 lb-in