Training Log Archive: RD TomIn the 1 days ending Oct 3, 2020:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Oct 3, 2020 #
7 PM
Stationary Bike (Hard Effort) 2:16:15 12.48 mi (10:55 / mi) +5315ft 7:47 / mi
ahr:150 max:161 shoes: Tacx Neo 2T
Rouvy Rookie Route - Granfondo Stelvio Santini 2020 - 12.48 miles with 4751 feet of gain, 7% average, 15% max grade, 150 bpm avg, 161 bpm max, 85 cadence stages PM, min cadence 67, max cadence 106, 5.5 mph avg, max 14 mph, 134 watts avg, 182 max watts, 2.1 W/kg avg, 2.89 W/kg max, no breaks, no zero watts time.
Rouvy splits:
Lap 1 4.08 mi in 44 minutes, 144 bpm, 84 rpm, 5.55 mph, 131 watts avg
Lap 2 3.45 mi in 40 minutes, 150 bpm, 84 rpm, 5.2 mph, 136 watts avg
Lap 3 1.15 mi in 13 minutes, 152 bpm, 84 rpm, 4.2 mph, 134 watts avg
Lap 4/finish 3.8 mi in 40 minutes, 155 bpm, 86 rpm, 5.75 mph, 135 watts avg
One day off after PR on Lipno Lake 24.65 miles in 1:35 at 134 watts avg, 151 bpm avg. Time for an easier day.
Compared with prior PR from Sept 7 2:39 - 2:16 = 23 minutes which includes over 5 minutes stopped, so more like 18 minutes faster.
Lap 1 5 minutes faster; Lap 2 10 minutes faster (w/o pit stop); Lap 3 2 minutes faster, Lap 4/finish 4 minutes faster (w/o pit stop).
Rouvy splits:
Lap 1 4.08 mi in 44 minutes, 144 bpm, 84 rpm, 5.55 mph, 131 watts avg
Lap 2 3.45 mi in 40 minutes, 150 bpm, 84 rpm, 5.2 mph, 136 watts avg
Lap 3 1.15 mi in 13 minutes, 152 bpm, 84 rpm, 4.2 mph, 134 watts avg
Lap 4/finish 3.8 mi in 40 minutes, 155 bpm, 86 rpm, 5.75 mph, 135 watts avg
One day off after PR on Lipno Lake 24.65 miles in 1:35 at 134 watts avg, 151 bpm avg. Time for an easier day.
Compared with prior PR from Sept 7 2:39 - 2:16 = 23 minutes which includes over 5 minutes stopped, so more like 18 minutes faster.
Lap 1 5 minutes faster; Lap 2 10 minutes faster (w/o pit stop); Lap 3 2 minutes faster, Lap 4/finish 4 minutes faster (w/o pit stop).