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Training Log Archive: RD Tom

In the 7 days ending Mar 8:

activity # timemileskm+ft
  Stationary Bike6 10:23:24 110.55(5:38) 177.91(3:30)
  Yoga-Stretch3 2:15:00
  Total9 12:38:24 110.55 177.91
  [1-5]9 12:06:18

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Saturday Mar 7 #

9 AM

Stationary Bike (Medium to Hard Effort) 1:57:43 intensity: (57 @0) + (4:04 @1) + (13:57 @2) + (1:13:59 @3) + (24:46 @4) 15.01 mi (7:51 / mi)
ahr:144 max:155 shoes: Salsa-Supremes - Saris M2

Rouvy career route Cortina d'Ampezzo - Passo Valparola 11.28 miles, 1:53:42 for 1262nd performer, 2909 feet of gain, 4% avg, 15% max, 83 rouvy cadence, 5.95 rouvy mph, 117 watts avg, 195 watts max, 1.76 W/kg avg, 2.87 W/kg max. Averaged over 6 mph until the final mile steep bit when 15% grade had me down to 2 to 3 mph long enough to fall behind pace. Final half mile was remarkably straight and flat and fast averaging about 18 mph and 24 mph at finish line.
Garmin data - no warmup or calibration. Garmin wheel distance 14.4 miles, not 11.3 via rouvy. Average wheel speed 7.6 mph at 144 bpm avg and 155 max right at the end. Stayed out of the red zone until finish sprint.

Friday Mar 6 #

Yoga-Stretch 45:00 [1]

1 PM

Stationary Bike (Easy Effort) 1:13:46 intensity: (24:11 @0) + (29:16 @1) + (19:24 @2) + (55 @3) 15.01 mi (4:55 / mi)
ahr:118 max:140 shoes: Salsa-Supremes - Saris M2

Two Rouvy routes. 1) 13.67 miles on the CostaAmalfi premium route, top of big climb at about 6 miles to about 22 miles. 55:59, 77 rouvy cadence, 14.65 mph avg, 98 watts avg, 187 watts max, 1.32 W/kg avg, 2.75 W/kg max, 731 feet of gain. Had multiple problems with frozen video on faster bits at hairpin turns. Skipped ahead, paused, etc. trying to get video restarted. Not going to bother finishing this route.
2) First 5 miles of Tour de Cure 101 5.06 miles. 18:16, 86 rouvy cadence, 16.61 miles, 112 watts avg, 246 watts max, 1.65 W/kg avg, 3.62 W/kg max, 77 feet of gain and more loss than that. tour de cure start at Xerox north on 250 to Lake and a bit beyond to make 5 miles.

Thursday Mar 5 #

9 AM

Stationary Bike (Easy to Medium Effort) 1:06:27 intensity: (3:00 @0) + (9:38 @1) + (22:01 @2) + (31:48 @3) 10.63 mi (6:15 / mi)
ahr:135 max:149 shoes: Salsa-Supremes - Saris M2

Rouvy premium route CostaAmalfi - did first 11 miles of the route, approx 6.6 miles in 54:40 to peak and 4.4 miles fast downhill. Time 1:07:03, Rouvy cadence 80 rpm, 9.97 mph avg, 119 watts avg, 197 watts max, 1.85 W/kg avg, 2.9 W/kg max, 1389 feet of gain, max grade 7% or more.
Garmin data - no warmup or calibration (just started slow at 1.5 W/kg) and went a little harder as warmed up. Had video problem at first switchback off the peak. Video froze, ride continued, switched to map view and continued. No cooldown as last 11 minutes were downhill.

Wednesday Mar 4 #

Yoga-Stretch 45:00 [1]

10 AM

Stationary Bike (Medium to Hard Effort) 1:50:04 intensity: (2:34 @0) + (1:57 @1) + (9:52 @2) + (54:41 @3) + (41:00 @4) 15.14 mi (7:16 / mi)
ahr:145 max:155 shoes: Salsa-Supremes - Saris M2

Rouvy Colombia Challenge Ride 5 Bucaramanga Morrorico Corcova Santander 12.88 miles, 1:47:06, 85 rouvy rpm, 7.22 rouvy mph, 117 watts avg, 177 watts max, 1.72 W/kg avg, 2.6 W/kg max, 2594 feet of gain, 4% average, 8% max. Tough ride. Tired today and had to modulate the effort to avoid blowing up. First 4.5 mile split segment was hardest... about 6 mph avg, middle segment easier, some parts at 8 to 10 mph and final leg was easier still. Thankful for that.
Garmin data - no warmup, easy start, max heart rate 155 right at the end. Short cooldown. Knees OK. Just tired. Completed the Colombia Challenge today.

Tuesday Mar 3 #

8 AM

Stationary Bike (Easy Effort) 1:15:20 intensity: (12 @0) + (9:54 @1) + (45:21 @2) + (19:53 @3) 21.02 mi (3:35 / mi)
ahr:133 max:148 shoes: Salsa-Supremes - Saris M2

Rouvy flat ride Danube Cyclf Path Part 1 - 20.34 miles, 1:13:59, 86 rouvy cadence, 16.5 rouvy mph, 123 watts average, 255 watts max on a bridge to avoid shifting, 1.81 W/kg avg, 3.75 W/kg, 53 feet of gain.
Garmin data - 148 bpm max, 133 bpm avg, 21 miles, no warmup or cool down. No calibration. Good ride. Knees are OK.

Monday Mar 2 #

Yoga-Stretch 45:00 [1]

10 AM

Stationary Bike (Easy to Medium Long Effor) 3:00:04 intensity: (1:12 @0) + (15:59 @1) + (53:50 @2) + (1:01:31 @3) + (47:32 @4) 33.74 mi (5:20 / mi)
ahr:140 max:160 shoes: Salsa-Supremes - Saris M2

Rouvy Santuario a Alto de Palmas Ride 1 in Colombia Challenge - 32.19 miles 2:52:22 (including a 60+ second off bike pee break), 86 rouvy rpm, 11.2 mph avg rouvy, 113 watt avg, 296 watt max, 1.63 W/kg avg, 4.35 W/kg max, minimum rouvy speed 3 mph when fell below 1.5 W/kg on steepest grades, most of time min speed was 4-5 rouvy mph, 2842 feet of gain, 2% avg, 10% max. Split 10 mile times: 41 min 126 bpm avg, 45 min 137 bpm avg, 74 minutes 148 bpm avg (includes short pee break off bike), final 2.2 miles 11 min 154 bpm avg, 160 bpm max. Started easy keeping power under 2.0 W/kg. More easy hills in 10-20 mile section still keeping power under 2.0 except when caught on steeper grade than expected. Two long climbs in 20-30 mile section. Almost all up done in 30 x 32 gear at 4-6 rouvy mph and Garmin 6-7 mph. Both knees getting sore by end. Legs were tightening up by end. Needed to stretch. Better after a zero gravity rest and walking the dog.
Garmin data - no warmup or calibration, did short cooldown at end to extend ride to 3 hours total.

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