Heritage - Hour of Power - 12x2.5m L5

I have been incredibly busy this week getting ready to put on WarpSpeed ITT this weekend... Running around getting signs and safety vests, make sure we have enough volunteers.. Make sure someone will show up with some stopwatches (my backup was using my iPod.... it has an absoultely braindead StopWatch app, only does "lap" times and looses about 30 seconds in an hour... probably not a great option...) Anyway missed the Crit last night...

And tonight I got a really late start, not out until about 8:00PM... with only an hour before dark... No time to ride anywhere, no time to warm up... Wasn't properly motivated, hungry (actually ate some energy "beans" that I got a race somewhere, they where sitting on the bench...) Anyway, pretty much the only option was to just zip around my Heritage Mtn. loop. Its only about a 4-5 minute ride from home, and when I'm finished only a couple of minutes back...

Suprisingly as I got going I got going... actually started feeling better after a few laps... My goal initially was maybe do 10 laps in an hour and head home... Ended up doing 12 in reasonably good time (under an hour) and with reasonably good climb times... Best 2:30, worst about 2:42... so not too bad...

Not quite an NP Buster... but possibly close... Over 100 TSS points in 60 minutes.. But the offical definition needs > 105 :-)

The composition of my training and racing over the last six months seems to be making this type of workout a little easier compared to a flat out TT style workout... Normalized power today was 288 for 60 minutes... Last Saturday doing a practice TT NP for 60 minutes was 266.

I have been using 290 for FTP... Which for todays workout seems about right... But doing a TT workout, which is the official way to test FTP, makes that seem high... But if I reduce FTP to match the TT workout, then that would make todays workout an NP Buster...

So I may reduce FTP to 280, that would put todays workout close to an NP Buster, but not quite.... And be closer to what I managed last week. We'll be out to Squamish next week to pre-ride the TT course. That will give me another data point.