Friday

Bike 35.3 miles 1:44:xx HR 133 155 watts NP 176 watts
7 Intervals 1.5 min hard 3 min easy

Swim 3100 yards in about 1 hour

Power-Tap #1: Hard Interval #1
Duration: 1:31
Work: 25 kJ
TSS: 4.3 (intensity factor 1.305)
Norm Power: n/a
VI: n/a
Distance: 0.66 mi
Min Max Avg
Power: 217 465 272 watts
Heart Rate: 125 158 147 bpm
Cadence: 88 96 93 rpm
Speed: 20.9 27.5 26.2 mph
Pace 2:11 2:52 2:17 min/mi
Hub Torque: 56 141 73 lb-in
Crank Torque: 196 436 247 lb-in

Power-Tap #2: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.9 (intensity factor 0.761)
Norm Power: n/a
VI: n/a
Distance: 0.953 mi
Min Max Avg
Power: 0 270 136 watts
Heart Rate: 113 158 134 bpm
Cadence: 60 105 90 rpm
Speed: 8.4 23.5 19.0 mph
Pace 2:33 7:09 3:10 min/mi
Hub Torque: 0 188 53 lb-in
Crank Torque: 0 320 138 lb-in

Power-Tap #3: Hard Interval #2
Duration: 1:29
Work: 23 kJ
TSS: 4.1 (intensity factor 1.28)
Norm Power: n/a
VI: n/a
Distance: 0.602 mi
Min Max Avg
Power: 185 376 260 watts
Heart Rate: 133 158 149 bpm
Cadence: 80 100 93 rpm
Speed: 18.3 26.8 24.3 mph
Pace 2:14 3:17 2:28 min/mi
Hub Torque: 49 140 75 lb-in
Crank Torque: 168 361 237 lb-in

Power-Tap #4: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.7 (intensity factor 0.737)
Norm Power: n/a
VI: n/a
Distance: 0.989 mi
Min Max Avg
Power: 0 194 140 watts
Heart Rate: 129 161 138 bpm
Cadence: 78 94 89 rpm
Speed: 18.4 23.9 19.8 mph
Pace 2:30 3:16 3:02 min/mi
Hub Torque: 0 73 50 lb-in
Crank Torque: 0 208 137 lb-in

Power-Tap #5: Hard Interval #3
Duration: 1:31
Work: 24 kJ
TSS: 4.2 (intensity factor 1.295)
Norm Power: n/a
VI: n/a
Distance: 0.554 mi
Min Max Avg
Power: 170 412 263 watts
Heart Rate: 133 160 151 bpm
Cadence: 73 98 89 rpm
Speed: 19.2 24.3 22.0 mph
Pace 2:28 3:07 2:44 min/mi
Hub Torque: 53 141 84 lb-in
Crank Torque: 153 464 251 lb-in

Power-Tap #6: Easy
Duration: 2:59
Work: 22 kJ
TSS: 2.3 (intensity factor 0.684)
Norm Power: n/a
VI: n/a
Distance: 0.995 mi
Min Max Avg
Power: 0 256 124 watts
Heart Rate: 121 159 134 bpm
Cadence: 54 99 90 rpm
Speed: 18 23.9 20.0 mph
Pace 2:30 3:20 2:60 min/mi
Hub Torque: 0 97 44 lb-in
Crank Torque: 0 223 115 lb-in

Power-Tap #7: Hard Interval #4
Duration: 1:31
Work: 25 kJ
TSS: 4.6 (intensity factor 1.356)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 197 360 273 watts
Heart Rate: 130 162 150 bpm
Cadence: 80 99 91 rpm
Speed: 18.9 25 23.8 mph
Pace 2:24 3:11 2:31 min/mi
Hub Torque: 64 124 80 lb-in
Crank Torque: 194 362 255 lb-in

Power-Tap #8: Easy
Duration: 3:00
Work: 24 kJ
TSS: 2.7 (intensity factor 0.734)
Norm Power: n/a
VI: n/a
Distance: 1.008 mi
Min Max Avg
Power: 0 206 132 watts
Heart Rate: 125 162 135 bpm
Cadence: 80 99 89 rpm
Speed: 18.2 24.3 20.2 mph
Pace 2:28 3:18 2:58 min/mi
Hub Torque: 0 78 46 lb-in
Crank Torque: 0 204 130 lb-in

Power-Tap #9: Hard Interval #5
Duration: 1:31
Work: 24 kJ
TSS: 4.1 (intensity factor 1.278)
Norm Power: n/a
VI: n/a
Distance: 0.583 mi
Min Max Avg
Power: 211 321 259 watts
Heart Rate: 132 161 150 bpm
Cadence: 82 100 94 rpm
Speed: 19.4 25 23.1 mph
Pace 2:24 3:05 2:36 min/mi
Hub Torque: 59 112 78 lb-in
Crank Torque: 188 327 234 lb-in

Power-Tap #10: Easy
Duration: 2:59
Work: 25 kJ
TSS: 3 (intensity factor 0.775)
Norm Power: n/a
VI: n/a
Distance: 0.893 mi
Min Max Avg
Power: 0 359 137 watts
Heart Rate: 117 161 135 bpm
Cadence: 46 98 86 rpm
Speed: 8.9 22.5 18.0 mph
Pace 2:40 6:42 3:20 min/mi
Hub Torque: 0 180 55 lb-in
Crank Torque: 0 386 139 lb-in

Power-Tap #11: Hard Interval #6
Duration: 1:31
Work: 23 kJ
TSS: 3.7 (intensity factor 1.213)
Norm Power: n/a
VI: n/a
Distance: 0.618 mi
Min Max Avg
Power: 148 378 254 watts
Heart Rate: 139 161 156 bpm
Cadence: 80 100 94 rpm
Speed: 17.1 28.5 24.5 mph
Pace 2:06 3:30 2:27 min/mi
Hub Torque: 40 150 74 lb-in
Crank Torque: 127 385 228 lb-in

Power-Tap #12: Easy
Duration: 3:00
Work: 21 kJ
TSS: 1.9 (intensity factor 0.621)
Norm Power: n/a
VI: n/a
Distance: 1.039 mi
Min Max Avg
Power: 0 219 119 watts
Heart Rate: 119 162 131 bpm
Cadence: 76 100 88 rpm
Speed: 18.4 26.8 20.8 mph
Pace 2:14 3:16 2:53 min/mi
Hub Torque: 0 75 40 lb-in
Crank Torque: 0 243 119 lb-in

Power-Tap #13: Hard Interval #7
Duration: 1:31
Work: 24 kJ
TSS: 4.7 (intensity factor 1.36)
Norm Power: n/a
VI: n/a
Distance: 0.591 mi
Min Max Avg
Power: 157 385 268 watts
Heart Rate: 129 162 149 bpm
Cadence: 77 100 91 rpm
Speed: 20.5 26.8 23.5 mph
Pace 2:14 2:56 2:33 min/mi
Hub Torque: 53 124 80 lb-in
Crank Torque: 173 412 250 lb-in

Power-Tap #14: Easy
Duration: 3:04
Work: 20 kJ
TSS: 1.6 (intensity factor 0.566)
Norm Power: n/a
VI: n/a
Distance: 1.016 mi
Min Max Avg
Power: 0 208 106 watts
Heart Rate: 120 162 130 bpm
Cadence: 47 100 91 rpm
Speed: 16.7 26.9 19.9 mph
Pace 2:14 3:35 3:01 min/mi
Hub Torque: 0 80 38 lb-in
Crank Torque: 0 226 104 lb-in

Power-Tap #15: Hard Interval
Duration: 52:24
Work: 476 kJ
TSS: 56.4 (intensity factor 0.804)
Norm Power: 161
VI: 1.06
Distance: 17.857 mi
Min Max Avg
Power: 0 716 152 watts
Heart Rate: 109 146 132 bpm
Cadence: 39 103 89 rpm
Speed: 3.3 29.2 20.5 mph
Pace 2:03 18:13 2:56 min/mi
Hub Torque: 0 268 53 lb-in
Crank Torque: 0 743 150 lb-in

Entire workout (155 watts):
Duration: 1:43:54
Work: 968 kJ
TSS: 133.5 (intensity factor 0.878)
Norm Power: 176
VI: 1.13
Distance: 35.291 mi
Min Max Avg
Power: 0 716 155 watts
Heart Rate: 83 162 133 bpm
Cadence: 34 105 89 rpm
Speed: 3.3 29.2 20.4 mph
Pace 2:03 18:13 2:57 min/mi
Hub Torque: 0 334 54 lb-in
Crank Torque: 0 743 153 lb-in