03.29.10 — Good Steady Effort

Type: Tempo Ride with Intervals
Distance: 22.13 miles
Time: 63:00
TSS: 73.8
Average Watts: 186 watts
Average Heart Rate: 145 bpm
Total Work: 700 kJ

Great ride to start the week off with. After a quick 10 minute warm-up to where I built up to about 190 watts, I started with quick two minute intervals followed by a three minute rest. I held the intervals around 200-210 watts and the rest periods I tried to keep around 175 watts. I wanted to keep the effort pretty consistent. I stayed with intervals until about the 40 minute mark, and then I decided to kick the output up a notch. According to the readout, I thought I had the power up at about 200-205 watts, but the charts are showing 195-200 watts instead. I had one :30 second effort at 375 watts at the very end to push the total work up over 700 kJ for the ride.

I thought my quads would be cooked from the ride on Saturday and they were still a little tired, but I was able to keep my effort a little higher than I normally would on a weekday ride. Here is the chart from the new and improved PowerAgent (do we really need a version number that reads like an IP address?):

If I really push it today through Wednesday I may be able to get a TSS for the month of 4,000. Right now I am at 3,514 and even with my best efforts it will be close. It may be worth the extra effort to start to sharpen up for the St. George Ironman…

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...