Comet - 2 x 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 33.4 mi
Moving Time: 01:54:16
Avg Speed: 17.5 mph
Max Speed: 26.6 mph

Goal: 2 x 60 minute intervals sustained in levels 3 and 4.

Ride:
Interval 1: I was feeling the ride from yesterday and the stiff sustained wind going out made it a hard task.
Interval 2: Had the tailwind and a lot more speed on the return. I got in with two other guys and we carried a really high speed for a long time. I had a really good bout in the front for a few miles averaging speeds in the mid twenties. I bowed out when the congestion on the trail got heavier and maneuvering around people became riskier.

Based on how tired my legs felt from yesterday I am very happy with the results today. A little over 100 minutes in the zones that I care about for building sustainable power output.

Nutrition Intake During and after the Course: ~24 oz. bottle of water with BCAA, Glutamine & Maltodextrin, (2) Hammer gels (1) 30 gram Whey protein post ride recovery drink

The Weather:  60 degrees, sunny, stiff breeze on the way out WNW

Bike: LOOK 585, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      1.81      0.40
      2      1.78      1.03
      3     80.77     86.06
      4     26.23     35.47
      5      0.00      0.00
      6      1.32      4.26
      7      2.48      4.34

Power Data:
 Interval 1:
    Duration:      1:00:02 (1:00:37)
    Work:          554 kJ
    TSS:           68.4 (intensity factor 0.837)
    Norm Power:    167
    VI:            1.08
    Distance:      16.614 mi
        Min    Max    Avg
    Power:           0    556    155     watts
    Speed:           0    23.3    16.6     mph (headwinds)
    Pace             2:34    0:00    3:37     min/mi
    Hub Torque:      0    32    6     lb-in
    Crank Torque:    0    642    170     lb-in
 
Interval 2:
    Duration:      51:09 (51:12)
    Work:          451 kJ
    TSS:           59.3 (intensity factor 0.844)
    Norm Power:    169
    VI:            1.13
    Distance:      16.156 mi
        Min    Max    Avg
    Power:           0    645    149     watts
    Speed:           0    27.2    19.0     mph (tailwinds)
    Pace             2:13    0:00    3:10     min/mi
    Hub Torque:      0    25    5     lb-in
    Crank Torque:    0    842    164     lb-in


Entire workout (149 watts):
    Duration:      1:56:00 (1:57:43)
    Work:          1023 kJ
    TSS:           130.3 (intensity factor 0.833)
    Norm Power:    167
    VI:            1.12
    Distance:      33.586 mi
        Min    Max    Avg
    Power:           0    645    149     watts