Computrainer - L5 and L3

Started with an L5 level, Senior Warmup, which is 3 sets of 350 watts, after a short 10 minute warmup ramping to 280 watts.

Then did KtownLong 56k as L3. Beat last weeks pace by about 3km (about 6 minutes.) .

Entire workout (235 watts):

Duration: 1:35:48
Work: 1353 kJ
TSS: 105.6 (intensity factor 0.813)
Norm Power: 240
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 55.816 km
Elevation Gain: 597 m
Elevation Loss: 593 m
Grade: 0.0 % (5 m)
Min Max Avg
Power: 0 547 235 watts
Cadence: 7 108 83 rpm
Speed: 11.4 55.1 35.0 kph
Pace 1:05 5:16 1:43 min/km
Altitude: -1 101 50 m
Crank Torque: 0 51.3 27.3 N-m

Legs are starting to feel better for this type of workout (endurance...) Most of the last few months was high intensity short duration (aka track...) which was working well for me competitition wise.... but between that and loosing a week in December due to a cold and almost two weeks in January my comfort level for endurance paced workouts was (is) not where I want it.

By way of comparison, a ballpark figure for C group races in the Spring series (which start in four weeks!!!) would be 65k in 1:30 with normalized power of about 290-300. So assuming I can race in four weeks (hopefully, if I stay out of the potential trouble spots and minimize chances of crashing...) I have to move from doing 240 to 300 NPavg, at a minimum.

I actually want to be able to do a bit more than that by then.