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Apr 27, 2014, 11:52 am

Head Case Intervals

15on, 15off, until exhaustion
- 10 min warm up
- 40 minutes of 15s all out
- Max watts up by 10 every 10 minutes
- 40 -> 50 was 520
- 50 -> 60 was 530
- 60 -> 65 was 540. I thinking I hit 537 on the last interval.
- 5 min easy spin

- Would like to start with a higher wattage goal at the 40 minute mark next time, maybe 540.

- Also, one problem, when I started having a goal to hit, as soon as I hit the goal I would let up. So sometimes, it took me 6 seconds then I would spin easier for the remaining 9. Don't know if I should have an additional goal that at the end of interval I should have a certain amount of watts too

15on, 15off, until exhaustion - 10 min warm up - 40 minutes of 15s all out - Max watts up by 10 every 10 minutes - 40 -> 50 was 520 - 50 -> 60 was 530 - 60 -> 65 was 540. I thinking I hit 537 on the last interval. - 5 min easy spin - Would like to start with a higher wattage goal at the 40 minute mark next time, maybe 540. - Also, one problem, when I started having a goal to hit, as soon as I hit the goal I would let up. So sometimes, it took me 6 seconds then I would spin easier for the remaining 9. Don't know if I should have an additional goal that at the end of interval I should have a certain amount of watts too
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By: mike_ch_1
Distance: 34.4 km
Selected: 34.4 km
Moving Time: 01:20:26
Gear: Cervelo S1
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Page Views: 1
Departed: Apr 27, 2014, 11:52 am
Distance: 34.4 km
Selected distance: 34.4 km
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:20:26
Selection Duration: 4826
Moving Time: 01:20:26
Selection Moving Time: 01:20:26
Stopped Time: 00:00:00
Calories: 1587
Max Watts:
Avg Watts: 344 ( with 0s)
WR Power
Work
Max Speed: 38.2 kph
Avg Speed: 25.7 kph
Pace: 00:02:20
Moving Pace: 00:02:20
Max Cadence: 118 rpm
Min Cadence: 12 rpm
Avg Cadence: 90 rpm
Max HR: 176 bpm
Min HR: 95 bpm
Avg HR: 158 bpm
Heartrate zones:
Zone 1: 3 minutes
Zone 2: 6 minutes
Zone 3: 4 minutes
Zone 4: 27 minutes
Zone 5: 38 minutes
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