Johnson Road and Plateau hill climbs

A couple of hill climbs at threshold and endurance/tempo for the balance.

Interesting in that I did Johnson Road hill climb (about 320m of climbing in just under 4km) in about 16:30. Which I would have thought a great time last year... And in fact only 10 seconds over my previous best time from May of this year... Last years times where almost all over 17 minutes.

But then I was trying for a PB, today it was the second climb of the day and I wasn't really pushing that hard until the second half.. In fact I was 30 seconds behind my pace at the mid-point and gained 20 seconds back in the second half.

So I'm presuming if I had done Johnson first and with a bit more of an effort I would have been a little faster. The average power for the first climb was (for example) 325 watts. Although again there I wasn't pushing for a high number. Shows what higher FTP does.

Johnson/Parkway Climb:

Duration: 16:58
Work: 325 kJ
TSS: 28.8 (intensity factor 1.009)
Norm Power: 323
VI: 1.01
Distance: 3.954 km
Elevation Gain: 326 m
Elevation Loss: 0 m
Grade: 8.3 % (326 m)
Min Max Avg
Power: 31 523 319 watts
Heart rate: 95 175 161 bpm
Cadence: 34 97 60 rpm
Speed: 7.2 29.4 14.0 kph
Pace 2:02 8:20 4:17 min/km
Altitude: 35 361 195 m
Crank Torque: 8.7 84.1 52.5 N-m
Temperature: 22 23 22.9 Celsius

Entire workout (132 watts):

Duration: 2:39:37 (3:02:00)
Work: 1260 kJ
TSS: 134.5 (intensity factor 0.711)
Norm Power: 228
VI: 1.73
Distance: 50.106 km
Elevation Gain: 1173 m
Elevation Loss: 1157 m
Grade: 0.0 % (16 m)
Min Max Avg
Power: 0 755 132 watts
Heart rate: 0 175 93 bpm
Cadence: 25 98 56 rpm
Speed: 1.6 52.6 18.8 kph
Pace 1:08 37:30 3:11 min/km
Altitude: 23 366 154 m
Crank Torque: 0 84.6 22.9 N-m
Temperature: 21 24 22.4 Celsius

This is all in aid of getting ATL and therefore CTL up. Tomorrow will be mostly flat, about 120km run out to Mission and back on the TT bike. Try for average speed of about 32-33kph.


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