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recipher

FTP
270
Workouts
43
Total TSS
3.34 k
Time on Trainer
1.8 days

FTP/Kg
3.21
Weight
185.4 lbs
Avg kJ
817
Avg Workout Time
1 hours

Power Source
Quarq SRAM 975

TSS Distribution

Intensity Factor Distribution

Personal Records
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Peak Watts Date
5 Seconds 528 06.30.2012
10 Seconds 508 06.30.2012
20 Seconds 480 07.08.2012
30 Seconds 432 07.08.2012
1 Minute 376 07.08.2012
2 Minute 348 07.08.2012
5 Minute 337 07.08.2012
10 Minute 317 07.15.2012
15 Minute 316 07.15.2012
20 Minute 315 07.15.2012
30 Minute 296 07.15.2012
60 Minute 261 06.24.2012
1.5 Hours 238 07.07.2012
2 Hours 235 07.07.2012
2.5 Hours 230 07.07.2012
3 Hours

Rides longer than 10 minutes show all

 
3x8 @ 90%
3x8 @ 90% 1351702982943 by recipher
Comments
DURATION
0:51:00
NOTES
none
NP
215
TSS
54
kJ
603
Thunderbolt
Thunderbolt 1344450937623 by recipher
Comments
DURATION
0:45:00
NOTES
none
NP
260
TSS
57
kJ
640
Geiger
Geiger 1343759921190 by recipher
Comments
DURATION
0:40:01
NOTES
none
NP
235
TSS
41
kJ
504
20 Minute Test
20 Minute Test 1342349781257 by recipher
Comments
DURATION
1:00:00
NOTES
I hate tests. Needed to be done though. I felt bad beforehand but my legs felt good. I did the 5 minute clearing effort too hard I think and took a bit out of my legs for the test. I couldn't quite hold 315 watts and faded a bit in the last few minutes. Still, 299w is pleasing.
NP
270
TSS
82
kJ
855
Pyramidal
Pyramidal 1342192523300 by recipher
Comments
DURATION
1:00:00
NOTES
Steady work today. FTP test on Sunday. 30 minute, 4 mile run after.
NP
249
TSS
80
kJ
876
Carillon
Carillon 1341933576847 by recipher
Comments
DURATION
1:00:00
NOTES
Was going to do Eichorn, changed my mind and did Carillon, and then just made it into mini-Needham instead. I need to retest soon. This was more or less "easy".
NP
260
TSS
87
kJ
900
Angels
Angels 1341760222683 by recipher
Comments
DURATION
1:04:43
NOTES
First attempt at a Sufferfest - Trainer Road combo. Worked pretty well - I was wary of running these at 100% but I think I'm probably due another FTP test (hence the 6 new power records here) so it worked well. The last climb is brutal though. Finished with a 6 mile run, which was uncomfortable.
NP
267
TSS
99
kJ
955
Cathedral
Cathedral 1341670733423 by recipher
Comments
DURATION
2:40:06
NOTES
2 hours 40 on the turbo means I'm now walking like John Wayne.
NP
232
TSS
185
kJ
2164
Tallac
Tallac 1341590486480 by recipher
Comments
DURATION
1:00:00
NOTES
Much better, after the bad workout on Tuesday. Went for a medium-hard session, tried to keep it just above the required level, pushed a bigger gear in the 2nd and 3rd interval and then ramped it right up for the last 5 minutes to well above 300 watts. Felt good.
NP
256
TSS
85
kJ
870
Goethe
Goethe 1341335759643 by recipher
Comments
DURATION
0:46:00
NOTES
Bit of a fail, this one. Too hard of a workout on tired legs. I swam 45 minutes in OW earlier and as soon as the workout started, I knew I was in trouble. I gave it a shot but my legs failed. Next time.
NP
249
TSS
61
kJ
621
Galena
Galena 1341137665860 by recipher
Comments
DURATION
1:30:00
NOTES
Continuing on the theme of ramping it up, more hard work - let's call this Galena+. I did the middle interval at 100% and the two sweet spot intervals a bit harder than specified.
NP
248
TSS
119
kJ
1254
Sirretta
Sirretta 1341051589403 by recipher
Comments
DURATION
1:40:00
NOTES
Time to start ramping up the time I spend in the saddle. Felt fine. I have a tight/strained right calf, so no run after this time. Tried to keep each interval a few % points above the target. All pretty comfortable. Also experimented with a lower cadence than normal, so 75-85 rather than 90-95.
NP
230
TSS
114
kJ
1329
Geiger
Geiger 1340880372933 by recipher
Comments
DURATION
1:00:00
NOTES
An unspectacular workout, legs are fine after yesterday's long hilly run. Just as well - I have a run and a swim later.
NP
231
TSS
69
kJ
770
Tallac
Tallac 1340729422530 by recipher
Comments
DURATION
1:00:00
NOTES
Spent the day at a conference, felt lethargic all day, so darted home to do an hour before going out for dinner. Felt meh to start with but after a few minutes my legs woke up.
NP
242
TSS
75
kJ
826
Needham
Needham 1340533648713 by recipher
Comments
DURATION
1:13:03
NOTES
An hour of power/pain, bookended by a 15 minute (2 miles) run and a 40 minute (5.25 miles) run. Legs were buckled from yesterday and I didn't think I'd get this done but I just focused on making it to the next 20 second jump and eventually I'd done all 15. Had to sit up for a fair bit of the last 10-15 minutes - need to sort out my saddle.
NP
252
TSS
100
kJ
1071
Thunderbolt
Thunderbolt 1340476780307 by recipher
Comments
DURATION
0:45:00
NOTES
Tired legs after my relay run this morning and the hard dash from Selkirk last night but I've had a fairly easy week, being in London, so my "favourite" short session tonight on the turbo - 5x5 @ 100% on 1min rest.
NP
253
TSS
62
kJ
634
Guyat
Guyat 1339958448813 by recipher
Comments
DURATION
1:00:00
NOTES
none
NP
234
TSS
71
kJ
824
Thunderbolt
Thunderbolt 1339754555750 by recipher
Comments
DURATION
0:45:00
NOTES
none
NP
252
TSS
61
kJ
625
Eichorn
Eichorn 1339690745600 by recipher
Comments
DURATION
1:00:00
NOTES
2x20 is a hard workout and I wasn't really mentally prepared for it but I managed ok despite sore legs at the start.
NP
234
TSS
71
kJ
794
8 Minute Test
8 Minute Test 1339511560967 by recipher
Comments
DURATION
1:00:00
NOTES
The last 2 minutes of a test interval are 2 of the hardest minutes you can imagine. Anyway, despite not being on the trainer for months, my FTP is still fairly high. I may have broken myself to attain it though - I'm a bit wobbly now.
NP
236
TSS
72
kJ
667
Geiger
Geiger 1339320796727 by recipher
Comments
DURATION
1:00:00
NOTES
2nd turbo in 2 days, means I'm on a roll. Still not loving it but I'll get there. I need to do a test but I'll wait 'til my legs are less tired.
NP
209
TSS
70
kJ
687
Carillon
Carillon 1339233695120 by recipher
Comments
DURATION
1:00:00
NOTES
I broke the seal on my turbo trainer. Didn't hurt too badly. FTP test tomorrow. Scared.
NP
212
TSS
73
kJ
712
Thunderbolt
Thunderbolt 1336845619673 by recipher
Comments
DURATION
0:45:00
NOTES
My first turbo session since Christmas. A combination of illness, work and arrogance ("it won't take me long to get fit again") has kept me from training. I no longer know my FTP, so I just pushed it back to 250w and did a threshold workout, which was far too hard. Maybe a 90% session tomorrow rather than 100%.
NP
224
TSS
60
kJ
560
Gayley
Gayley 1324740509963 by recipher
Comments
DURATION
1:00:00
NOTES
Legs are still trashed from Wednesday (poor show) so doing a threshold workout was a bit of a risk, but I managed it fine, despite sore quads.
NP
254
TSS
79
kJ
805
Geiger
Geiger 1324655472860 by recipher
Comments
DURATION
1:00:00
NOTES
An easier workout today, since I have severe DOMS in my quads after running down a long, steep hill on Wednesday. Ouch.
NP
234
TSS
67
kJ
764
 

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