2x60's Intervals and 2xFrozen Feet

 
Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 35.5 mi
Moving Time: 02:10:10
Avg Speed: 16.4 mph
Max Speed: 24.7 mph

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

Ride: After the drive home and the heat blowing hot air on my feet, a very hot shower and now sitting here taking care of logging my training data, my feet are finally starting to get some feeling back in them. Not only was I not fully prepared for this training session nutrition wise, but the weather was very cold and the trail a very empty place. I saw a few joggers, but very few cycling. The big news of Georgia is a major threat of a big ice storm moving in this evening so I grabbed my gear after church, skipped lunch and tried to get out to the trail before this storm starts moving in.

Even though I struggled and nearly bonked on the second interval I still feel as if I needed this set of outdoor intervals. I could have just stayed home and did another session of indoor intervals and today was a struggle in several ways, but I am glad I went. I need to send my legs a message. It is a new year and it is time to get focused.

Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with BCAA, Glutamine & Maltodextrin, (1) Hammer gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  32 degrees (Weather Channel: feels like 28 degrees and it did), Overcast, winds @ 5mph

Bike: LOOK 585, PT Hub, Garmin 705, Contour GPS camera

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.69      0.04
      2     16.72     11.66
      3     82.09     81.37
      4     25.73     33.28
      5      0.00      0.00
      6      0.00      0.00
      7      0.80      1.87
Power Data: (Based on FT 200)
 Interval 1:
    Duration:      59:59 (1:00:39)
    Work:          582 kJ
    TSS:           70.7 (intensity factor 0.847)
    Norm Power:    169
    VI:            1.04
    Distance:      17.74 mi
        Min    Max    Avg
    Power:           0    523    162     watts
    Speed:           0    24.2    17.8     mph
    Pace             2:29    0:00    3:23     min/mi
    Hub Torque:      0    28    6     lb-in
    Crank Torque:    0    668    174     lb-in


Interval 2: (I faded big time on this interval)
    Duration:      1:01:08 (1:01:11)
    Work:          491 kJ
    TSS:           51.7 (intensity factor 0.717)
    Norm Power:    143
    VI:            1.06
    Distance:      16.901 mi
        Min    Max    Avg
    Power:           0    478    135     watts
    Speed:           0    24.4    16.6     mph
    Pace             2:27    0:00    3:37     min/mi
    Hub Torque:      0    31    5     lb-in
    Crank Torque:    0    919    147     lb-in