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Training Log Archive: RD Tom

In the 7 days ending Feb 9:

activity # timemileskm+ft
  Stationary Bike6 7:44:10 110.87(4:11) 178.43(2:36)
  Yoga-Stretch1 45:00
  Total7 8:29:10 110.87 178.43
  [1-5]7 8:19:54

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Saturday Feb 8 #

2 PM

Stationary Bike (Easy to Hard Effort) 56:20 intensity: (6 @0) + (2:31 @1) + (15:21 @2) + (25:31 @3) + (12:51 @4) 10.02 mi (5:37 / mi)
ahr:142 max:158 shoes: Salsa-Supremes - Saris M2

Rouvy Portland route - 7.59 rouvy miles, 3% avg grade. 26% max (really more like 13% max), 1122 ft of gain, 44:02 (PR by 16 minutes!) 132 avg watts, 256 max watts, 2.0 W/kg average, 3.8 W/kg max, 82 rpm cadence, 10.35 rouvy mph. Trick of going so much faster was in having just the right gear for each grade and keeping the W/kg in the 2.0 to 2.3 range where the rouvy speed and garmin speed were close to same. This let me go about twice as fast up each grade as in first effort on route. Then I would recover some on the rare downs on this route.
Garmin data: No warmup, no calibration. 43:54 time for 7.35 miles (got off bike to turn on fan and that paused garmn briefly. Distance was only 0.25 mile off of Rouvy thanks to not very many downhills. Max HR was 158, just in the red zone and not very long at that. Good ride. Legs a little tired from yesterday's 2 hour 50K.

Friday Feb 7 #

9 AM

Stationary Bike (Easy to Hard Long Effort) 2:11:26 intensity: (1:22 @0) + (5:16 @1) + (40:11 @2) + (1:20:54 @3) + (3:43 @4) 31.11 mi (4:13 / mi)
ahr:139 max:153 shoes: Salsa-Supremes - Saris M2

Rouvy Tour de France 2017 - 1st Stage 31.65 miles, avg grade 1%, max grade 6%, 909 ft gain, 2:06:23, 85 rouvy rpm, 15.03 rouvy mph, 119 watts average, 184 watts max, 1.75 = W/kg average, 2.71 = W/kg max. Started easy with intention to keep watts at about 100. Midpoint reached in 1:07:16 for about 15.8 miles at 135 avg bpm and 146 max bpm. Second half about 15.8 miles completed in 59:04 at 143 average and 154 max bpm. Second half had more downhill and I worked harder and went faster. Tired at end. Tired for last five or six miles.
Garmin distance includes brief warmup and calibration (about 3 seconds coast down with tires slightly low pressure - no air added for about two weeks now). Did the Rouvy route and continued on in cooldown mode to full 50K+ distance. 50K distance from Garmin completed in 2:11:26.

Thursday Feb 6 #

3 PM

Stationary Bike (Easy to Hard Effort) 1:03:38 intensity: (1:31 @0) + (1:12 @1) + (11:42 @2) + (26:59 @3) + (21:55 @4) + (19 @5) 17.03 mi (3:44 / mi)
ahr:144 max:164 shoes: Salsa-Supremes - Saris M2

Rouvy Canyonville route - 16.07 miles, 0% avg, 5% max, 394 feet gain, 59:11, 16.3 rouvy mph, 90 rouvy cadence, 139 watts average, 268 watts max, 2.04 W/kg avg, 3.94 W/kg max. New PR for course by 9 seconds. Was slower over first split and faster over second split.
Garmin data: No warmup, no calibration. Started easy to experience riding with four virtual cyclists. Had company to about the first split and passed fastest virtuals about half way thru second split. Too hard an effort for training purposes. Still nice to have the PR.

Wednesday Feb 5 #

9 AM

Stationary Bike (Easy to Hard Effort) 57:34 intensity: (1:23 @0) + (3:58 @1) + (10:28 @2) + (31:35 @3) + (10:10 @4) 12.01 mi (4:48 / mi)
ahr:141 max:159 shoes: Salsa-Supremes - Saris M2

Rouvy North Applegate redone with app control today: 12.09 miles, 53:02, 87 rouvy rpm, 13.67 rouvy mph avg, 121 watts average, 220 watt 5 sec peak, 1.75 W/kg avg, 3.54 W/kg max, 735 feet of gain.
Garmin data: First half 6.05 rouvy miles to part way up big grade 29:05, 5.78 garmin miles, 11.9 garmin mph, 134 avg bpm, 145 max bpm. 81 garmin cadence. First half my four virtual riders were close behind, e.g., within a minute or so.
Second half 6.04 rouvy miles, 24:00, 5.7 garmin miles, 14.2 mph, 149 avg bpm, 159 max bpm, 91 garmin cadence. Steadily opened gap on four virtual riders. Big gap by end.

Tuesday Feb 4 #

9 AM

Stationary Bike (Easy to Hard Effort) 1:02:53 intensity: (3:01 @1) + (5:04 @2) + (30:45 @3) + (24:03 @4) 15.67 mi (4:01 / mi)
ahr:146 max:160 shoes: Salsa-Supremes - Saris M2

Rouvy North Applegate 12.09 miles, 52:56 (2893 position, page 145 of 170), 13.7 mph, 126 watts average, 178 max watts, 1.86 W/kg avg, 2.82 W/kg max, 736 feet of gain, 1% average, 12% max, Rouvy midpoint of ride 6.05 mi approx in 28:40 partway up the one climb, second half to finish line in 24:19 includes longish fast downhill and hard push to finish. Second half average about 15 mph. Using iPhone and beta Rouvy AR mobile. First time to use. Not all features working. Tested having four virtual riders but picked people who were too slow; left all of them in first mile.
Garmin data: 5 minute warmup without calibration, Rouvy route done with linked trainer but controller was not connected so it was like doing ride with accurate basic trainer. After cooldown, I went into sensors and connected the Controller function.

Monday Feb 3 #

Yoga-Stretch 45:00 [1]

11 AM

Stationary Bike (Easy start Hard finish) 1:32:19 intensity: (4:54 @0) + (14:18 @1) + (23:08 @2) + (32:03 @3) + (17:31 @4) + (25 @5) 25.03 mi (3:41 / mi)
ahr:138 max:162 shoes: Salsa-Supremes - Saris M2

Rouvy Sawtooth Valley - Idaho. 26.86 miles, about a thousand feet drop from start to finish, max grade 3% at about 22 miles. 1:26:35 for distance, 85 rouvy rpm avg, 123 watts average, 209 watts max, rouvy speed 18.6 avg, 28.0 max on single steeper downhill after the single climb. 1.82 W/kg avg, 3.07 W/kg max.
Garmin data: Garmin distance at 25.0 miles was about 1.5 miles short of rouvy calculated. Rouvy 5 mile splits: 16:20, 15:33, 16:24 (smaller hills), 16:06 (bigger hill and the fastest down), 15:44 (pushing hard to finish under 1:30 for whole ride). Five mile data shows easy start and hard finish.

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