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Training Log Archive: RD Tom

In the 7 days ending Feb 16:

activity # timemileskm+ft
  Stationary Bike5 7:30:23 86.55(5:12) 139.29(3:14)
  Yoga-Stretch3 2:15:00
  Total8 9:45:23 86.55 139.29
  [1-5]8 9:42:25

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Sunday Feb 16 #

11 AM

Stationary Bike (Easy Recovery Effort) 40:59 intensity: (1:25 @0) + (1:55 @1) + (11:29 @2) + (26:10 @3) 10.66 mi (3:51 / mi)
ahr:137 max:143 shoes: Salsa-Supremes - Saris M2

Rouvy Innradweg north route (partial) - first 12.31 miles of 19.9 total, 128 feet of gain, 0% avg grade, 4% max grad, 38:50, 112 watts avg, 203 max watts, 1.65 avg W/kg, 2.99 max W/kg, 81 rouvy rpm, 19.02 rouvy mph (first four miles or so was downhill and done at 20-30 mph),
Garmin data: short warmup, route, no cooldown.

Saturday Feb 15 #

10 AM

Stationary Bike (Medium to Hard Effort) 1:00:14 intensity: (16 @0) + (4:59 @1) + (4:45 @2) + (8:57 @3) + (40:35 @4) + (42 @5) 10.44 mi (5:46 / mi)
ahr:148 max:164 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge Portland route - 7.59 miles, 1122 feet gain, 3% avg, 13% max, 45:39, 132 avg watts, 216 max watts, 1.94 avg W/kg, 3.18 max W/kg, 86 average rouvy cadence, 9.98 mph rouvy,
Garmin data - warmup, calidbration, route, cooldown.
Note: Went out too fast and lost about a minute in the final split segment. Hit the heart rate high alert even in the first split.
2 PM

Stationary Bike (Medium to Hard Effort) 1:20:26 intensity: (3 @0) + (1:34 @1) + (6:51 @2) + (12:27 @3) + (37:37 @4) + (21:54 @5) 20.01 mi (4:01 / mi)
ahr:154 max:166 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge Canyonville route - 16.07 miles, 394 feet gain, 0% avg, 5% max, 1:00:19, 134 avg watts, 222 max watts, 1.97 avg W/kg, 3.26 max W/kg, 90 rouvy rpm avg, 15.99 mph rouvy.
Garmin data - warmup, calibration, route, cooldown to get 20 garmin miles total. Tired. Out a bit too fast, struggled to hold pace over final leg. Still almost broke an hour. Pretty good. And this completed the challenge and the Elite career level.

Friday Feb 14 #

Yoga-Stretch 45:00 [1]

Thursday Feb 13 #

10 AM

Stationary Bike (Long Hard Effort) 2:30:31 intensity: (36 @0) + (3:27 @1) + (7:29 @2) + (1:33:01 @3) + (45:58 @4) 20.01 mi (7:31 / mi)
ahr:146 max:160 shoes: Salsa-Supremes - Saris M2

Rouvy Saris Challenge - Guanella Pass North to South - 15.1 miles, 4% avg grade, 9% max grade, 2999 feet gain, 2:15:21, 109 watts avg, 187 watts max, 1.6 W/kg avg, 2.75 W/kg max, 82 rouvy cadence avg, 6.69 rouvy mph, PRIOR TIME: about 2:28, took about 13 minutes off!! Still quite slow, 877 performer of 891 total.
Garmin data: short warmpup and calibration (coastdown about 3 seconds even). After route finish, did a short cooldown to get to 20 garmin miles. Overall good ride except for steeper sections where I could comfortably spin at less than 100 watts and only about 3 mph OR if I raised watts over 110, then the speed jumped up closer to Garmin speed and the watts close to doubled.. not sustainable so I had to do a lot of fast spinning going nowhere fast. On 3 to 5% grades the same gear worked much better... watts could be maintained in 120-140 range with speed in the 5 to 6 mph range.

Wednesday Feb 12 #

Yoga-Stretch 45:00 [1]

Tuesday Feb 11 #

8 AM

Stationary Bike (Medium to Hard Effort) 1:58:13 intensity: (38 @0) + (1:15 @1) + (3:30 @2) + (33:44 @3) + (1:18:51 @4) + (15 @5) 25.43 mi (4:39 / mi)
ahr:150 max:162 shoes: Salsa-Supremes - Saris M2

Rouvy Challenge ride - Kona 25.37 miles, 1:47:11, 1% avg grade, 10% max grade for one short bit, 1755 feet gain, 14.2 rouvy mph avg, 87 rouvy rpm cadence, 120 watts avg, 211 watts max, 1.77 W/kg avg, 3.10 W/kg max.
Garmin data - too brief warmup then calibration, coast down 3.3 seconds from 21 mph approx, first Rouvy 10.0 miles in 42:18 at 148 bpm avg (garmin distance 8.9 miles due to long dowhill). Final 15.4 rouvy miles in 1:05:53 at 154 avg and 162 max. Rode this thing HARD, maybe too hard for the first 19 miles. The final 6 miles were HARD and not quite as fast as could have been.

Monday Feb 10 #

Yoga-Stretch 45:00 [1]

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