Anmore Tour Extended - SST and L3

Extended Anmore Tour again... SST for the first hour then L3/L2 for another hour and a half..

Trying to build endurance at these power levels. More specifically this course when done aggressively is reasonably close to a road race for work load. For BCMCA and Spring Series C one and a half hours or about 135-150 TSS points works well.. But the harder Cat 4 sanctioned races need probably 200+ TSS points as they up the power level a bit and last a bit longer, say about two hours.

Can't race what you don't train for. So I have to extend this workout to match expected race lengths.

Entire workout (219 watts):

Duration: 2:49:30 (2:53:59)
Work: 2227 kJ
TSS: 252.7 (intensity factor 0.946)
Norm Power: 284
VI: 1.3
Pw:HR: n/a
Pa:HR: n/a
Distance: 62.999 km
Elevation Gain: 1698 m
Elevation Loss: 1624 m
Grade: -0.0 % (-9 m)
Min Max Avg
Power: 0 863 219 watts
Cadence: 26 125 66 rpm
Speed: 2.2 59.5 22.3 kph
Pace 1:01 27:16 2:41 min/km
Altitude: 0 263 78 m
Crank Torque: 0 100.7 33.2 N-m

Temperature: 12 22 14.6 Celsius