There Is No Spoon…

After yesterday’s disappointing V02 test, its apparent that I need to go kick my training up a notch. I think what was most disturbing in the test was that I quit at the end. Sure, I was hurting and gasping, but I was calm and collected in less than a minute following cessation. In retrospect, I wish it was flying off the back of the treadmill that stopped me.

So, what did I learn from this? I need to get past what my mind tells me what I CANT do. That is, get past the mental barrier. So, when I started up tonight’s ride, I decided to just hammer it. No pacing or anything, just go at it from the get go after a short warm up. Today’s prescription: 10′, 12′, 16′, 10′ all at zone 4-5 (>170 watts).
Here’s the data.

Interval 1:
Duration: 10:00
Work: 107 kJ
TSS: 15.8 (intensity factor 0.974)
Norm Power: 178
VI: 1
Pw:HR: 5.91%
Pa:HR: 8.7%
Distance: 12.455 mi
Elevation Gain: 10 ft
Elevation Loss: 50 ft
Grade: -0.1 % (-40 ft)
Min Max Avg
Power: 106 199 179 watts
Heart Rate: 125 163 154 bpm
Cadence: 78 109 91 rpm
Speed: 63.8 79.2 74.7 mph
Pace 0:45 0:56 0:48 min/mi
Altitude: 3048 3098 3074 ft
Crank Torque: 111 182 165 lb-in

Interval 2:
Duration: 15:59
Work: 165 kJ
TSS: 23.7 (intensity factor 0.943)
Norm Power: 173
VI: 1
Pw:HR: 2.83%
Pa:HR: 2.39%
Distance: 19.753 mi
Elevation Gain: 275 ft
Elevation Loss: 270 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Power: 117 189 173 watts
Heart Rate: 138 166 162 bpm
Cadence: 84 127 91 rpm
Speed: 62.1 76.9 74.2 mph
Pace 0:47 0:58 0:49 min/mi
Altitude: 3030 3117 3064 ft
Crank Torque: 106 177 161 lb-in

Interval 3:
Duration: 12:00
Work: 122 kJ
TSS: 17.3 (intensity factor 0.931)
Norm Power: 170
VI: 1
Pw:HR: 3.36%
Pa:HR: 2.68%
Distance: 14.826 mi
Elevation Gain: 108 ft
Elevation Loss: 99 ft
Grade: 0.0 % (13 ft)
Min Max Avg
Power: 66 195 171 watts
Heart Rate: 140 167 163 bpm
Cadence: 77 110 90 rpm
Speed: 64.4 76.2 74.1 mph
Pace 0:47 0:56 0:49 min/mi
Altitude: 3038 3083 3057 ft
Crank Torque: 73 189 159 lb-in

Interval 4:
Duration: 10:01
Work: 104 kJ
TSS: 15.1 (intensity factor 0.951)
Norm Power: 174
VI: 1
Pw:HR: 6.13%
Pa:HR: 4.3%
Distance: 11.827 mi
Elevation Gain: 73 ft
Elevation Loss: 32 ft
Grade: 0.1 % (43 ft)
Min Max Avg
Power: 97 198 174 watts
Heart Rate: 141 163 159 bpm
Cadence: 81 121 86 rpm
Speed: 66.7 73.6 70.9 mph
Pace 0:49 0:54 0:51 min/mi
Altitude: 3039 3098 3073 ft
Crank Torque: 99 196 171 lb-in

And the figures:

Summary

A good night. Really was hurting at the beginning, but somehow, things got better as the session went on. Tomorrow, we start again.

About Ironvan

From couch potato to Ironman triathlete in 2 years.

Posted on May 12, 2010, in Uncategorized. Bookmark the permalink. Leave a comment.

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