I got the opportunity to ride long today, so I jumped on it. I rode easy down to the Cherry Creek Trail and then took that to the South Platte River trail down to Littleton and back (approximately 50 miles or so of fairly, but windy flat terrain). The ride incorporated two interval sets as well. Aside from riding easy to warm up and cool down, I added one set of 2 intervals where I tried to put forth an average of about 265 watts. Following that, I rested about 10 minutes at an easy wattage, and then did 3 intervals trynig to hold an average wattage at my funtional threshold power (about 275). The heart rate line (red) is easier to see the interval session. It as very hard to maintain a consistent power output, and so everything looks very random on the power graph (pink).
It was nice to be outside again. I hope the weekends stay relatively warm for a while. I did decide to bag the transition run, though. It was about feeding time for the twins when I got home, and I would rather spend time with them than training... especially running! :)
Distance: 50.76 miles
Time: 2 hrs 49 min.
Avg. HR: 135 bpm
Max HR: 158 bpm
Pavg: 227 watts
Pnorm: 245 watts
VI: 1.08
TSS (IF): 214.8 (.891)
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