Wednesday, 27 February 2013

Road Session

Felt good when I got home from work and, motivated by the sunshine, I decided to head out onto the road for a mixed interval session. There's also a local Strava segment I wanted to attack.

The first interval was 2 mins at 400W which felt quite easy, then I did a 3x350W and a 30secs x 530W which felt very straightforward with a nice controlled heartrate. These were really just preparations for the Strava segment so I had a couple of minutes of easy riding before I got to the start point. Unfortunately, I chose a bad day for this segment with a slight headwind all the way along it but I thought I'd still have quite a good chance as it's a shortish segment. I was SO wrong. Although I gave it everything and averaged 415W for the 2:53 it took me to complete it at an average speed of 24 mph, I was still 21 seconds of the KOM for the segment. This is a ridiculously lousy result and one I'll have to do again. The KOM averaged 27.2mph so I 'm guessing there was something going on there.

Anyway, once I'd recovered I did another 4 of the same segment targetting 360W+ for the roughly 3 minutes it took to complete it, then did some 300W intervals on the way home including a 10 min one which drained me of my remaining energy and I was pleased to get home and warm up.

Average power for the whole ride (including 2 minutes picking a motorcyclist up after he fell off) and lots of soft pedalling between intervals was a fairly respectable 230W and I used approx 1100 kCals and covered 23.5 miles at an average speed of 19.2mph.

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