Threshold work on the lower slopes. 2 climbs, both PRs. Girona delivering as always.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Start and finish are the same pin.
Speed held together well — the dips are the corners and the junctions, not fatigue. Average 30.0 km/h across 119 km.
Cardiac drift of 7 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.
2,140 m of climbing over 119 km — that is 18 m per kilometre. This is a climbing day, and the pace chart should be read with that in mind.
Normalised power 354 W against an average of 264 W gives a variability index of 1.34 — punchy, not steady. Intensity factor 1.32 against a 268 W FTP.
92 rpm average. Anything in the high 80s to mid 90s keeps the load on the lungs instead of the legs — you are in the right window.
89% of this session sat at threshold or above. That is a real stimulus — and it needs 48 hours before the next hard one.
