Tuesday, 22 October 2013

22/10/2013

Commute:
Probably could have ridden this morning. Oh well.

D: 5.5km
A: 74m

Intervals:
I created this little session by taking 80-85% of my best power numbers over the last 6 weeks for each duration. I wan't sure if I was being too hard or too easy on myself, in the end it's about right, though the 200W working recoveries become almost impossible to do, and I failed on my 30second effort. I think the failure was because I didn't get the 5 minute rest, a decision I made to keep the whole session under an hour.

1 x 5min E1
1 x BGSS : 2
1 x HCLR : 2
1 x 5min @ 200W
1 x 10min @ 306W - 325W
1 x 5min @ 200W
1 x 5min @ 356W - 378W
1 x 5min @ 200W
1 x 2min @ 444W - 471W
1 x 5min @ 200W 
1 x 1min @ 586W - 623W
1 x 3min @ 200W
1 x 30sec @ 824W - 875W
1 x 5min @ 200W
1 x 10sec @ MAX (1,049W - 1,115W)
1 x 5min E1

I aimed to keep my cadence over 100, to treat this as a simulation of a crit ending in a sprint. For all bar the 30 seconds I achieved the 80% number with "ease", and of those, it was only the 10minute effort that didn't surpass the 85% number (320W achieved vs 325W 85%).

While I was getting all this done, next to me DK punched out some 10min SE efforts on the TT rig. It didn't matter that we weren't doing the same session, the presence of the other kept us both pushing hard.

Strava link.

PMPW: 95kg

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