TNW 8/17/10

Gorgeous weather tonight, but school started this week and sleep hasn't been what it used to be. Started the night with heavier legs than usual, probably due to try to ramp up CTL in prep for GWCup. My original goal for tonight was to do work on shorter intervals--VO2Max stuff--but that didn't work out for various reasons. I still got in a few attacks, followed a few moves, and initiated a few. But, I also did a lot of sitting in. Finished somewhere in the top 20 or so, but should have been further up.

As penance, I did the B race. Mostly sat at the back for awhile, but eventually filtered to the front. I decided to make a jump, and just as I did they rang the bell for preem. Lovely. I didn't kill myself, but I tried to at least make the field work to bring me back. I missed noticing that it was three to go and two laps wasn't enough for me to move up (I'm willing to concede position to somebody behaving oddly on the bike). I ended up thinking I might have decent position for finishing, but had to maneuver around two or three folks going backwards on the final climb.

On a final note...what the heck was up with all the stooges on the course tonight? No, I don't mean the folks racing. I mean (a) the guy that drove his car through the barriers at turn 2, the dimwit walking his dog from turn 4 to the start finish on the course, the other dimwit walking on the road in the course (and later standing right next to the curb...somebody needed to go all Sven Nys on him), and the B racer who sat at the curb in just before turn 1. Sheesh!

Anyway, the data:

 A race: 50 + 3:
 Duration:   55:59
 Work:       777 kJ
 TSS:        100.6 (intensity factor 1.038)
 Norm Power: 291
 VI:         1.26
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   24.275 mi
   Min Max Avg
 Power:        0 1048 231  watts
 Cadence:      29 149 81  rpm
 Speed:        7.9 36 26.0  mph
 Pace          1:40 7:36 2:18  min/mi
 Hub Torque:   0 260 61  lb-in
 Crank Torque: 0 1171 236  lb-in

B race: 25 + 3:
 Duration:   27:37
 Work:       342 kJ
 TSS:        38 (intensity factor 0.909)
 Norm Power: 254
 VI:         1.23
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   11.426 mi
   Min Max Avg
 Power:        0 841 207  watts
 Cadence:      29 133 81  rpm
 Speed:        11.2 33.9 24.8  mph
 Pace          1:46 5:22 2:25  min/mi
 Hub Torque:   0 268 58  lb-in
 Crank Torque: 0 1235 213  lb-in

ride home:
 Duration:   14:53 (27:07)
 Work:       137 kJ
 TSS:        14.2 (intensity factor 0.766)
 Norm Power: 215
 VI:         1.36
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   3.989 mi
   Min Max Avg
 Power:        0 826 158  watts
 Cadence:      30 124 73  rpm
 Speed:        2.3 25.3 16.4  mph
 Pace          2:22 26:06 3:39  min/mi
 Hub Torque:   0 362 64  lb-in
 Crank Torque: 0 999 185  lb-in

Entire workout (195 watts):
 Duration:   2:10:49 (2:32:00)
 Work:       1510 kJ
 TSS:        188.3 (intensity factor 0.936)
 Norm Power: 262
 VI:         1.34
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   48.267 mi
   Min Max Avg
 Power:        0 1048 195  watts
 Cadence:      29 149 76  rpm
 Speed:        2.2 36 22.5  mph
 Pace          1:40 26:49 2:40  min/mi
 Hub Torque:   0 362 60  lb-in
 Crank Torque: 0 1326 213  lb-in

Peak 5s (1001 watts):
 Duration:   0:05
 Work:       5 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   207 ft
   Min Max Avg
 Power:        929 1048 1001  watts
 Cadence:      88 98 94  rpm
 Speed:        26.6 29.1 27.9  mph
 Pace          2:04 2:15 2:09  min/mi
 Hub Torque:   211 260 237  lb-in
 Crank Torque: 801 1006 905  lb-in

Peak 10s (757 watts):
 Duration:   0:10
 Work:       8 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   407 ft
   Min Max Avg
 Power:        158 1048 757  watts
 Cadence:      70 105 91  rpm
 Speed:        25.8 30.1 27.7  mph
 Pace          1:59 2:19 2:10  min/mi
 Hub Torque:   38 260 180  lb-in
 Crank Torque: 190 1006 688  lb-in

Peak 20s (580 watts):
 Duration:   0:20
 Work:       12 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   636 ft
   Min Max Avg
 Power:        0 826 580  watts
 Cadence:      65 81 77  rpm
 Speed:        3.7 25.2 20.5  mph
 Pace          2:23 16:22 2:56  min/mi
 Hub Torque:   0 295 190  lb-in
 Crank Torque: 0 999 644  lb-in

Peak 30s (526 watts):
 Duration:   0:30
 Work:       16 kJ
 TSS:        3 (intensity factor 1.878)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.221 mi
   Min Max Avg
 Power:        155 1048 526  watts
 Cadence:      36 105 84  rpm
 Speed:        22.4 30.1 26.5  mph
 Pace          1:59 2:40 2:16  min/mi
 Hub Torque:   34 260 132  lb-in
 Crank Torque: 171 1006 531  lb-in

Peak 1min (445 watts):
 Duration:   1:00
 Work:       27 kJ
 TSS:        3.9 (intensity factor 1.532)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.442 mi
   Min Max Avg
 Power:        135 1048 445  watts
 Cadence:      36 105 86  rpm
 Speed:        22.3 30.1 26.4  mph
 Pace          1:59 2:41 2:17  min/mi
 Hub Torque:   34 260 112  lb-in
 Crank Torque: 152 1006 441  lb-in

Peak 2min (400 watts):
 Duration:   2:01
 Work:       48 kJ
 TSS:        6.4 (intensity factor 1.377)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.897 mi
   Min Max Avg
 Power:        101 1048 400  watts
 Cadence:      36 108 85  rpm
 Speed:        21.9 32.1 26.7  mph
 Pace          1:52 2:45 2:15  min/mi
 Hub Torque:   21 260 101  lb-in
 Crank Torque: 151 1006 401  lb-in

Peak 5min (325 watts):
 Duration:   5:01
 Work:       98 kJ
 TSS:        13.1 (intensity factor 1.253)
 Norm Power: 351
 VI:         1.08
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   2.246 mi
   Min Max Avg
 Power:        0 1048 325  watts
 Cadence:      36 111 83  rpm
 Speed:        21.9 33.9 26.9  mph
 Pace          1:46 2:45 2:14  min/mi
 Hub Torque:   0 260 82  lb-in
 Crank Torque: 0 1171 330  lb-in

Peak 10min (270 watts):
 Duration:   10:01
 Work:       162 kJ
 TSS:        21.5 (intensity factor 1.135)
 Norm Power: 318
 VI:         1.18
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   4.465 mi
   Min Max Avg
 Power:        0 1048 270  watts
 Cadence:      30 149 83  rpm
 Speed:        20.7 35.4 26.8  mph
 Pace          1:42 2:54 2:15  min/mi
 Hub Torque:   0 260 68  lb-in
 Crank Torque: 0 1171 272  lb-in

Peak 20min (247 watts):
 Duration:   20:01
 Work:       296 kJ
 TSS:        38.6 (intensity factor 1.075)
 Norm Power: 301
 VI:         1.22
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   8.765 mi
   Min Max Avg
 Power:        0 1048 247  watts
 Cadence:      30 149 81  rpm
 Speed:        18.9 35.4 26.3  mph
 Pace          1:42 3:11 2:17  min/mi
 Hub Torque:   0 260 64  lb-in
 Crank Torque: 0 1171 252  lb-in

Peak 30min (237 watts):
 Duration:   30:01
 Work:       427 kJ
 TSS:        55.7 (intensity factor 1.055)
 Norm Power: 295
 VI:         1.25
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   13.156 mi
   Min Max Avg
 Power:        0 1048 237  watts
 Cadence:      30 133 82  rpm
 Speed:        18.9 35.4 26.3  mph
 Pace          1:42 3:11 2:17  min/mi
 Hub Torque:   0 260 62  lb-in
 Crank Torque: 0 1171 240  lb-in

Peak 60min (226 watts):
 Duration:   1:00:12 (1:03:47)
 Work:       813 kJ
 TSS:        105.2 (intensity factor 1.026)
 Norm Power: 287
 VI:         1.27
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   25.51 mi
   Min Max Avg
 Power:        0 1048 226  watts
 Cadence:      29 149 80  rpm
 Speed:        5.7 36 25.5  mph
 Pace          1:40 10:37 2:21  min/mi
 Hub Torque:   0 260 61  lb-in
 Crank Torque: 0 1171 231  lb-in