Training Log Archive: RD TomIn the 1 days ending Jan 17, 2020:
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Friday Jan 17, 2020 #
Yoga-Stretch 45:00 [1]
10 AM
Stationary Bike (Easy Effort) 1:36:37 20.62 mi (4:41 / mi)
ahr:133 max:143 shoes: Salsa-Supremes - Saris M2
Rouvy Applegate Lake 17.26 miles, 757 feet of gain, 1% avergae, 5% max, long steady grind with small changes, only a few short downhills, 1:21:47, 104 watts average, 152 max watts, 1.49 W/kg average, 2.18 W/kg max, 86 rouvy cadence, 12.7 mph. Intentionally tried to stay in the 130 to 135 bpm range for the whole ride, including the single kilometer climb at 4.8% grade. Finally hit 140-141 on last little grade approaching the finish. Good ride.
Garmin data: Warmup and calibration run about 11 minutes and 2.35 miles total, coast down time 2.89 seconds. Rouvy Applegate Lake Route: 17.9 miles on Garmin speed sensor, 135 avg, 143 max heart rate, Cool down 0.4 miles in about 3 minutes.
Garmin data: Warmup and calibration run about 11 minutes and 2.35 miles total, coast down time 2.89 seconds. Rouvy Applegate Lake Route: 17.9 miles on Garmin speed sensor, 135 avg, 143 max heart rate, Cool down 0.4 miles in about 3 minutes.