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presidiorunner

FTP
217

Workouts
27

Total TSS
1.74 k

Time on Trainer
1.1 days

FTP/Kg
2.43

Weight
197.0 lbs

Avg kJ
521

Avg Workout Time
58.6 minutes

Power Source
CompuTrainer

TSS Distribution

Intensity Factor Distribution

Personal Records

select all | unselect all

Peak	Watts	Date
5 Seconds	467	11.27.2012
10 Seconds	443	07.29.2012
20 Seconds	423	07.29.2012
30 Seconds	408	07.29.2012
1 Minute	301	11.27.2012
2 Minute	263	12.04.2012
5 Minute	248	12.04.2012
10 Minute	218	12.04.2012
15 Minute	200	08.13.2012
20 Minute	204	12.07.2012
30 Minute	187	12.07.2012
60 Minute	176	08.13.2012
1.5 Hours	135	10.15.2012
2 Hours
2.5 Hours
3 Hours

Rides longer than 10 minutes show all

Free Ride 60 1365975965763 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Very easy recovery spin on a mostly flat course in small chain ring (or indoor trainer). Heart rate zone 1 (RPE 1). Light on the pedals. Comfortably high rpm focusing on pedaling skills. Skills: Work on pedaling without touching the insole of your shoe.

NP
124

TSS
33

kJ
441

Free Ride 60 1362192150953 by presidiorunner

Comments
DURATION
0:30:10

NOTES
BT: 15-20 minute warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Cool down by spinning at a low intensity. Afterwards, record your average heart rate for the last 20 minutes. Also record average power (this is CP30)and distance covered or average speed. This was tougher on the trainer than I expected. I also think the Computrainer was not properly calibrated.

NP
171

TSS
31

kJ
298

Palisade 1357515718763 by presidiorunner

Comments
DURATION
1:00:02

NOTES
Got through 3 of the under and over the FTP intervals. The legs really felt the long run workout the day before. The quads just burned!! Have to do this on fresher legs but I like this workout.

NP
185

TSS
73

kJ
565

Jepson 1357269341593 by presidiorunner

Comments
DURATION
1:00:00

NOTES
First time back on Trainer Road in a few days. Work and the holidays with family were a bear. The first part of this workout was hard on the bad left leg. I could feel it in the IT band and left upper glute. By the third interval things started to feel better and the leg loosened up. I like this workout. Holding the pace just under FTP.

NP
185

TSS
73

kJ
594

Haeckel 1356471914927 by presidiorunner

Comments
DURATION
0:44:00

NOTES
This is another tough and intense workout. However, I actually found that I could get through the roughest parts by focusing on relaxing my pedal stroke and making sure I had good form. Had to cut the workout short; Christmas Day and the family was going out to a movie.

NP
182

TSS
52

kJ
428

The Thumb 1356290616920 by presidiorunner

Comments
DURATION
0:50:05

NOTES
This workout crushed me. When I got into the second set of 3 minute intervals I could not hold the wattage (250) after the first two minutes. Man it hurt physically and mentally. Not going to let this happen again.

NP
180

TSS
58

kJ
441

Huffaker 1355888008840 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Ouch. This hurt. Thank goodness for the motivating instructions. Really though this felt tough but good. The seven minute break in the middle allowed me to collect my thoughts and refocus. Getting strong...now if just the hamstring would heal

NP
187

TSS
75

kJ
540

Kaweah 1355601151687 by presidiorunner

Comments
DURATION
1:15:11

NOTES
This is a great steady state FTP workout. I found that the first three intervals were very comfortable and that I could maintain a cadence of 90+. Got interrupted with a conference call and then the legs went to hell. My cadence was all over the place in interval four and the effort required went through th roof with my HR in the hight 150's. Cut it short. Big ride tomorrow up Mt. Tam.

NP
180

TSS
87

kJ
712

Newcomb 1355283118350 by presidiorunner

Comments
DURATION
1:00:00

NOTES
This steady state force effort was great. The whole idea is to maintain a high level of control while exerting significant controlled force on the pedals. I really felt great...sweating too even with the big fan blowing.

NP
175

TSS
66

kJ
572

Lamarck 1354850213700 by presidiorunner

Comments
DURATION
0:36:10

NOTES
Man this is hard! I think I made it doubly hard by getting a really deep massage last night. Jeanine really went at it. It was interesting to find that I could comfortably hold the FTP at an RPM in the low 90's. The deep quad muscles were really hurting with the effort.

NP
192

TSS
47

kJ
371

8 Minute Test 1354638122737 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Very pleased with the outcome of this test. LTHR is down to 137 from 150 AND FTP has moved from 200 watts to 217 watts an 8.5% increase. The training is paying off!

NP
186

TSS
74

kJ
542

Baxter 1354478231900 by presidiorunner

Comments
DURATION
1:30:00

NOTES
Even though the power requirements were not tough the workout was tough given the focus on high speed spinning for 90 minutes.

NP
134

TSS
68

kJ
713

Power Test - 30s, 2 min and 5 min 1353986290300 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Man this hurts but it is worth the effort and challenge if you can enhance your FTP. I loved the challenge despite the pain. I know this is a good start to training for the 2013 season.

NP
175

TSS
77

kJ
473

Steamboat 1353332553250 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Another good Steamboat workout. This time all the work was done in the small chain ring and the power output was more consistent as was the cadence at 90-95 rpm. Good start to the day.

NP
146

TSS
54

kJ
471

Steamboat 1352910050963 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Great workout! My legs felt strong and loose. I was surprised.

NP
148

TSS
55

kJ
494

Giraud 1352728435127 by presidiorunner

Comments
DURATION
0:45:11

NOTES
Great to get back on the bike after having been traveling for so long. Nice leg in to training with this ride. Had to cut this short because of work conflicts.

NP
139

TSS
37

kJ
370

Colosseum 1350267207203 by presidiorunner

Comments
DURATION
1:30:00

NOTES
This is a great low intensity endurance ride. The mini intervals are a great way to break up the monotony of this 90 minute ride.

NP
138

TSS
71

kJ
729

Starr King 1350147597793 by presidiorunner

Comments
DURATION
1:10:16

NOTES
Wow. This is a great workout for determining how fit you are in terms of FTP. This hurts but it inspires one to get through the pain and get faster.

NP
181

TSS
96

kJ
697

Starr 1348539357383 by presidiorunner

Comments
DURATION
1:05:16

NOTES
First time using Trainer Road in a few weeks; too much traveling. Love this workout. Had to cut the warmdown by 10 minutes because I get started late.

NP
160

TSS
70

kJ
566

Steamboat 1346762334727 by presidiorunner

Comments
DURATION
1:00:00

NOTES
This is a great after weekend ride. It is not a leg thrasher but still a great FTP workout...holding just below FTP for 8 minutes. I like this!

NP
147

TSS
54

kJ
485

Pyramidal 1346071043170 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Good workout. Very tough to maintain this FTP proximity. I can feel the legs getting strong.

NP
165

TSS
69

kJ
582

Matthes 1345211184927 by presidiorunner

Comments
DURATION
1:00:00

NOTES
Great workout. Those FTP intervals really hurt. Needed the cool down. Another great Trainer Road workout

NP
185

TSS
86

kJ
551

Starr King 1344865477300 by presidiorunner

Comments
DURATION
1:10:00

NOTES
Man this workout is tough. Having to maintain FTP for these extended periods hurts physically and mentally. I can feel how doing this workout on a regular basis will make you very strong.

NP
182

TSS
97

kJ
710

Toulumne 1344564205433 by presidiorunner

Comments
DURATION
1:00:00

NOTES
none

NP
189

TSS
90

kJ
622

Muir 1344202736360 by presidiorunner

Comments
DURATION
1:00:00

NOTES
This was a good clearing ride after the Marin Century yesterday. Legs felt surprisingly good.

NP
139

TSS
48

kJ
487

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