Training Log Archive: RD Tom

Rouvy Colombia Challenge ride 3 Giron a Peaje Lebrija Aeropuerto 4.68 miles, 43:33, 76 rouvy cadence, 6.7 mph, min speed 2.2 rouvy mph, 133 watts avg, 191 watts max, 1.9 W/kg avg, 2.8 W/kg max, 1276 feet of gain, 5% average, 9% max.
Preview of Rouvy Colombia Challenge ride 1 Santuario a Alto de Palmas 5.69 miles (to first small climb), 21:29, 92 rouvy rpm, 15.9 rouvy mph, 119 watts avg, 287 watts max, 1.73 W/kg avg, 4.22 W/kg max, 187 feet of gain.
Garmin data - warmup five minutes, route ridden - tried to keep effort under or at 2.0 W/kg. Mostly able to hold that except for a bit of 9% I fell off the sweet spot and dropped to 2 to 3 rouvy mph. Finished ride 3 and had brief cooldown to find the next ride. Did first five miles of 32 mile ride 1. All pretty flat and fast. Kept it in cooldown mode. Left knee hurt a little before ride and after ride. Right knee is also a bit tender. Too much grinding up hills?

Rouvy Colombia Challenge - Pisagua Part 2 Climb 5.25 miles, 1:10:52, 81 rouvy cadence, 4.44 mph avg, 110 watts avg, 209 max watts, 1.71 W/kg avg, 3.07 W/kg max,1848 feet of gain (most of it in first half), 7% average, 15% max grade, min speed about 2 mph rouvy in 15% section.
Garmin data - very short warmup then into Saris calibration which felt hard, total warmup just over 5 minutes. Route started fairly easy then got hard. Cool down afterwards for about 5 minutes. Left knee is a little sore; hurt just a bit on the sections with power up about 2 W/kg.

Rouvy Cow Creek - 17.57 miles, 58:27 PR, 89 rouvy rpm, 18.04 mph, 135 watts avg, 227 watts max, 1.98 W/kg avg, 3.34 W/kg max, 265 feet of gain, 0% avg grade, max grade 5%
Garmin - seven minute warmup and calibration using Saris app (Rouvy AR doesn't support calibration yet), did route with two virtual riders, one at 61 minute and one at 60 minute results. Swapped places with 60 minute man until over the steep climb at 6 miles. Then stayed just ahead until about 12 miles before pulling away on final push to finish. Did ride harder than I planned. At end was trying hard to keep the effort right on the 2 W/kg value. Short cool down to finish it off.

Rouvy Colombia Challenge Pisagua Part One Hard - 4.37 miles, 41:10, 79 rouvy cadence, 6.38 rouvy mph, 136 watts avg, 198 watts max, 2.01 W/kg avg, 2.91 W/kg max, 1217 feet gain, 5% avg, 12% max.
Garmin - no warmup or calibration (time limited). Route mostly steady climb. Fractionally highest average W/kg but far from highest max W/kg. Minimum speed 2.0 mph and that only at 12% grade on first turn out of the town at .25 miles. Good ride but did feel tired.