20240313 Day 703 Part-1 - Precor Bike Conditioning, Toes to Bar

20240313 Day 703 Part-1
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Precor Bike Conditioning, Toes to Bar,
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The Trials,
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25Km/15.5Mi Distance Goal,
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Sub-52:00 Minutes Time Goal,
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Level-10 Resistance,
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332-362 Watts FTP,
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BW: 157.2Lbs/71.454Kg,
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4.712-5.066 Watts/Kg FTP,
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20:26, 283Kcal @10Km/6.22Mi First Checkpoint,
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40:59, 546Kcal @20Km/12.44Mi Second Checkpoint,
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51:09, 679Kcal @25Km/15.55Mi Endpoint,
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Aspirant: SUCCESSFUL
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For expediency I just did a 03:20 Mile to warmup, restarted and jumped right into things. Slightly better session than yesterday but unlike yesterday I again managed to gradually ratchet up my output from 332 Watts at 10Km, 357 Watts at 20Km and ending at 362 Watts at 25Km.
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Observation from data collected so far seems to indicate that if I start from 320-350 Watts I can ratchet up, but if I start at 350+ Watts I’ll either have an exceptional, possibly 30Km/Sub-60:00 session, or I’ll crash and still have a decent time but without the practice of ramping up output that I’m trying to get to stick.
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I’m not just, “doing cardio.” There’s specific intent with these bike sessions. It’s why I’m meticulous with tracking metrics. I want to quantifiably define performance outcomes, not just, “feel like” I’m getting somewhere.
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Following the bike, another batch of 100x Toes to Bar, 10x10.
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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