I decided not to try an FTP test today since I wasn't 100% and chose to get a little extra easy running and ride at what I feel will be near my HIM power.
The plan:
5K easy
1 hour bike at 170 to 180 watts
10K starting brisk for 5K then trying to get a 5 bpm spread for the second 5K
The first 5K went easy, about 26 minutes HR in the low 140's, just like I planned. 1 loop around Newburg Lake
Bike on Hines, Mark S stayed with me. I was shooting for 170 to 180 watts while not going over 215 on any of the small hills and holding at least 160 going downhill. I felt good.
Entire workout (167 watts):
Duration: 1:01:58
Work: 618 kJ
TSS: 77.7 (intensity factor 0.87)
Norm Power: 174
VI: 1.04
Distance: 21.877 mi
..............Min Max Avg
Power: 0 377 167 watts
Heart Rate: 14 161 147 bpm
Cadence: 32 103 89 rpm
Speed: 0 30.4 21.3 mph
Pace 1:58 0:00 2:49 min/mi
Hub Torque: 0 365 56 lb-in
Crank Torque: 0 341 166 lb-in
Run 10K in about 48 minutes, my watch screwed up but that is pretty close. First 5K HR 150 and the second 5K HR 156
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