Friday workouts

Bike 28.5 miles 1:19:32 HR 138
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below

Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44

Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in

Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in

Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in

Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in

Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in

Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in