Rock Steady – Week 3

I still struggled to complete 4×16 minutes at LT with 4-minute rest between set.  After the 3rd set, it took ~2’40” for my heart rate to drop below 66%.  The puddle of sweat beneath my bike was getting larger as I struggled to maintain my HR between 80-85%.  My breathing labored, my cadence slowed, and my form was getting uglier by the second.  Finally, I slowed to catch my breath, letting my HR to drop below LT for 3 minutes, long enough to give it another go to finish it strong.

It is too soon to suggest that I’ve improved over the last two weeks, but the data is promising.

	Mile				Avg MPH				Avg HR BPM				Avg Cadence
Lap	Ready	SS	Rest	66%	Ready	SS	Rest	<66%	Ready	SS	Rest	<66%	Ready	SS	Rest	<66%
1	0.78	4.38	0.83	0.08	16.9	16.4	12.4	12.4	154	163	147	132	90	90	78	78
2	0.73	4.25	0.71	0.05	15.7	15.9	10.6	9.6	150	165	144	132	91	89	77	69
3	0.37	4.26	0.76	0.48	15.6	16.0	11.4	10.9	144	165	149	133	89	89	70	77
4	0.45	4.16	0.55	0.02	15.6	15.6	8.3	7.6	145	160	150	130	93	90	66	67

Average steady stead power ~160 watts.

*Power approximation:
14 mph = 130 watts
15 mph = 145 watts
16 mph = 160 watts
17 mph = 185 watts
18 mph = 210 watts
19 mph = 235 watts
20 mph = 265 watts
21 mph = 295 watts
28 mph = 600 watts
30 mph = 700 watts