Tuesday, February 24, 2009

VO2 max Intervals

Training schedule called for VO2max intervals and 2x20min @ 95% FTP. Left work shortly before 4pm to head out to the Grocery Bag to do the intervals. Temp at start approximately 48F, no wind to speak of.

15-20min warm up then started the interval set...
#1: 209/203/95/19.7 (np/ap/rpm/mph)
#2: 209/205/93/19.1
#3: 209/205/94/19.9

These were not extremely hard, but by the time 4min was rolling around, I was getting a little fatigued. Just have to fight through that and I did.

Next up, after a good 15min recovery was supposed to be 2x20min at 95% of my ftp. It was starting to get a bit colder, my fingers were slightly cold as were my toes. Set out and did pretty well, but after that one interval, I just couldn't do another one. All I wanted to do was get back to the car and get warm!!

Hopefully, next week, I will be able to get 2 of the 95% ftp intervals done. Will need to leave work a little earlier so that I can finish while still daylight....

1x20': 184/178/93/17.6

Entire workout (141 watts):
Duration: 1:52:55 (1:54:31)
Work: 951 kJ
TSS: 146.5 (intensity factor 0.884)
Norm Power: 168
VI: 1.19
Pw:HR: 100%
Pa:HR: 100%
Distance: 30.419 mi
Min Max Avg
Power: 0 490 141 watts
Heart Rate: 89 130 108 bpm
Cadence: 30 236 84 rpm
Speed: 3 31.1 16.2 mph
Pace 1:56 19:42 3:42 min/mi
Hub Torque: 0 295 61 lb-in
Crank Torque: 0 849 147 lb-in

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