I had a good hard and fast ride with Justin to Dana Point. On the return leg I was alone and worked the rollers and maintained a good hard tempo. I tried to stay above 500 watts on the rollers as I stood up and powered over them. It worked sometimes and sometimes not so much.
You can see from the data above the time was less for my return leg but the Normalized Power was only 3 watts different. But notice how the HR:PW % is only 5ish on the return leg. That means I kept my power and heart rate in a close range to each other for the whole leg back to Newport Beach. Normalized Power of 244 (3.6 w/kg) for one hour is good for me. I’m happy with today’s training.