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Training Log Archive: RD Tom

In the 7 days ending Feb 2:

activity # timemileskm+ft
  Stationary Bike5 6:28:45 81.55(4:46) 131.24(2:58)
  Yoga-Stretch2 1:30:00
  Total6 7:58:45 81.55 131.24
  [1-5]6 7:46:39

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Saturday Feb 1 #

2 PM

Stationary Bike (Easy to Medium Effort) 1:22:40 intensity: (3:51 @0) + (8:14 @1) + (26:53 @2) + (37:07 @3) + (6:35 @4) 22.01 mi (3:45 / mi)
ahr:137 max:157 shoes: Salsa-Supremes - Saris M2

Rouvy Kapellen V1 route, pretty much dead flat near Antwerp, Netherlands. 19.71 miles, 1:12:37, 16.28 mph, 21.87 mph max, 85 rouvy rpm, 124 watts average, 258 watts max, 1.84 W/kg average, 3.79 W/kg max.
Garmin data: Short warmup followed by calibration, about 2.8 seconds coast down. Rouvy splits at indicated intervals: 3 mi 12:01, next 4 mi 15:03, next 3 mi 11:09, next 3 mi 11:03, next 3 mi 10:10, final 3.71 13:00. Started easy and picked it up as learned from Rouvy split countdowns that I was moving up a few hundred spots. Made it into top 1400 in 1390 position out of 1677 total as of today.

Friday Jan 31 #

5 PM

Stationary Bike (Medium to Hard Effort) 43:21 intensity: (2:41 @0) + (2:50 @1) + (3:04 @2) + (16:20 @3) + (17:34 @4) + (52 @5) 11.5 mi (3:46 / mi)
ahr:144 max:164 shoes: Salsa-Supremes - Saris M2

Rouvy Castle Oberschleissheim 9.48 miles, 0% avg, 7% max for very short bit, 102 ft of gain, 33:03, 92 rpm, 17.21 mph, 137 watts average, 239 max, 2.02 W/kg avg, 3.51 W/kg max. Did not mean to race this ride but it rapidly turned into a hard effort.
Rouvy 3 mile splits: 10:38, 10:37, 10:14
Garmin: short warmup and calibration, Rouvy route and short cooldown. Each 3 Rouvy mile split was slightly long and faster than Rouvy. Could increase the Rouvy wheel size and see what happens. Was 2055 for 26 x 2.00 tire.
Garmin estimated distance for January 394 miles. Rouvy estimate 355 miles but that doesn't include intervals and warmup/cooldowns. And Garmin reads higher on steep climbs and lower on fast downhills.

Wednesday Jan 29 #

Yoga-Stretch 45:00 [1]

7 PM

Stationary Bike (Medium to Hard Effort) 39:47 intensity: (18 @0) + (23 @1) + (2:35 @2) + (5:41 @3) + (26:21 @4) + (4:29 @5) 10.03 mi (3:58 / mi)
ahr:152 max:164 shoes: Salsa-Supremes - Saris M2

Rouvy Lava Beds 9.68 miles, 1% avg, 6% max, 413 feet of gain, 145 watts average, 195 max power, 2.1 W/kg avg, 2.9 W/kg max, 89 avg cadence, 17.93 rouvy mph, 32:24. No warmup, did do calibration, started too hard and never let up. Pretty much a time trial.
Garmin data: with a short cooldown, did just over ten miles. First five at 15 mph, ditto for second five at 15 mph.

Tuesday Jan 28 #

10 AM

Stationary Bike (Long Climbing Distance) 2:30:17 intensity: (4:51 @0) + (23:38 @1) + (39:38 @2) + (1:17:41 @3) + (4:29 @4) 19.0 mi (7:55 / mi)
ahr:136 max:155 shoes: Salsa-Supremes - Saris M2

Rouvy Guanella Pass route done in two segments with short break after 3.24 miles. Total/Average Rouvy data -15.10 miles, 2997 feet gain, 4% average, 9% max, 11 miles up, 4 miles down, approx 2:28, 6+ mph avg, 99 watts avg, 1.48 W/kg avg, 2.57 W/kg max, 83 cadence. Summit at 11.22 miles to finish at 15.1 miles took less than 8 minutes for 3.9 miles!
Garmin data (for both segments): Noticed that on steep grades, resistance and speed increased to unsustainable levels when displayed watts went above 100 to 110. On grades of 7% and more, had to be careful to be in low enough gear and then avoid any surges to keep watts in range where Rouvy would adjust the speed up or down with grade changes with watts held constant at <100. No calibration for this training effort. Short cooldown after finish.

Monday Jan 27 #

11 AM

Stationary Bike (Easy Effort) 1:12:40 intensity: (25 @0) + (1:48 @1) + (28:25 @2) + (41:38 @3) + (24 @4) 19.01 mi (3:49 / mi)
ahr:138 max:152 shoes: Salsa-Supremes - Saris M2

Rouvy Mosel-Bremm-Cochem virtual route - 18.65 miles, 452 feet gain, 0% avg grade, 9% max grade (but never saw it) 1:07:04. 126 watts avg, max power 252 watts, 1.8 W/kg avg, 3.61 W/kg max, 86 rpm, 16.7 mph.
Garmin data - No warmup, no calibration, Rouvy route 18.65 mile = 17.78 mi by rear wheel sensor. First Rouvy 10.0 including long steep fast downhill, 8.85 miles by speed sensor. Final Rouvy 8.65 miles = 8.93 speed sensor miles. And did 5+ minutes cool down.

Yoga-Stretch 45:00 [1]

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