Monday, August 20, 2007

Upper Heritage - Anaerobic Intervals - new PB

Well I remember why I really really hate doing anaerobic intervals... you feel like puking when you are done. Then you get to do it again...

Not withstanding that... I thought it would be a good idea to get out and do some and see if raise in FTP also meant my one minute power was also up... Unlike five minute power, the one minute power seldom gets tested for absolute numbers unless you make a point of it... There are few road racing or time trailing scenarios that allow for absolute all out one minute...

Occasionally in track racing. e.g. an all out two or three lap effort, sprinting to finish etc will do it.. But track season won't start locally for another two months... And my one minute numbers look exceedingly bad... barely out of untrained into Cat 5 on the PMC chart :-(

Anyway, managed to do about a best one minute of 573 watts... which is way up for me... Moves me right through Cat 5 and well into Cat 4... Still no match for five minute and one hour levels... But still a significant bump up.

This was the best interval of the night:

Duration: 1:05
Work: 36 kJ
TSS: 5.7 (intensity factor 1.775)
Norm Power: n/a
VI: n/a
Distance: 454 m
Elevation Gain: 32 m
Elevation Loss: 1 m
Grade: 6.6 % (30 m)
Min Max Avg
Power: 20 909 548 watts
Heart rate: 0 0 0 bpm
Cadence: 63 107 94 rpm
Speed: 13.2 36.6 25.1 kph
Pace 1:38 4:33 2:23 min/km
Altitude: 119 151 134 m
Crank Torque: 3 85.9 55.2 N-m
Temperature: 20 20 20.0 Celsius
I usually do these on the last, upper kilometer of Heritage Mountain Boulevard. This is a steady 6% grade climb. It lends it self to repeats as I can do a loop which is just about long enough to get ready for a next interval by the time I get back to the bottom.