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Training Log Archive: RD Tom

In the last 7 days:

activity # timemileskm+ft
  Stationary Bike5 7:44:09 95.51(4:52) 153.71(3:01)
  Cycling1 1:12:47 13.05(5:35) 21.0(3:28) 133
  Total6 8:56:56 108.56(4:57) 174.71(3:04) 133
  [1-5]6 7:55:49

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Saturday Mar 28 #

1 PM

Stationary Bike (Medium to Hard Effort) 1:00:02 intensity: (4:53 @0) + (2:30 @1) + (4:24 @2) + (22:37 @3) + (23:43 @4) + (1:55 @5) 14.63 mi (4:06 / mi)
ahr:144 max:167 shoes: Scott MTB - Saris M2

Rouvy North Applegate (meant to be an easy test of new cassette on Scott MTB but turned into a race of sorts) 12.09 miles in 48:46 in training mode, over 4 minutes faster than prior best. 92 rouvy cadence, 14.87 mph, 142 watts avg, 265 watts max, 2.08 K/kg avg, 3.9 W/kg max, 738 feet of gain, 1% avg, 11% max. Did entire route including brief 11% portion with watts high enough to have resistance always controlled. That's why time was so much faster.
Garmin data: brief warmup and Saris calibration. 6 minute 1.2 miles for warmup and calibration. Route 12.21 wheel miles, 14.7 mph wheel, 144 avg heart rate, 166 max bpm at finish. Cadence average 88 rpm. Five minute cool down to 140 bpm. Had problem with cassette. It has a wobble. Lock ring gets tight without fully clamping the cassette plates.

Friday Mar 27 #

1 PM

Cycling (Very Easy Effort) 1:12:47 intensity: (47:05 @0) + (25:25 @1) + (14 @2) + (3 @3) 13.05 mi (5:35 / mi) +133ft 5:31 / mi
ahr:108 max:127 shoes: Trek Soho

Devlin bike ride out canal to Waynesport and back on the Trolley Trail. Pretty slow. Devlin set pace on the way back.

Thursday Mar 26 #

9 AM

Stationary Bike (Medium to Hard Effort) 2:28:51 intensity: (1 @0) + (1:45 @1) + (3:55 @2) + (1:38:09 @3) + (45:01 @4) 26.01 mi (5:43 / mi)
ahr:147 max:161 shoes: Salsa-Supremes - Saris M2

Italy Challenge final ride and ride that promotes me to Professional career status: Prata (to Sassofortino 24.03 miles, 2:30:11 (includes a 3 minute off bike break at 21 mile mark), 84 rouvy cadence, 9.6 mph, 106 watts avg, 212 watts max, 1.58 W/kg avg, 3.12 W/kg max, 2540 feet of gain, 1% avg grade, 17% max grade. Started trying to keep it easy. Final climb was hard.
Garmin data: First 10 rouvy miles in 1:01:40 for 10.87 wheel miles 10.8 avg, 146 bpm avg, 153 bpm max. Second 11 rouvy miles in 1:00:23 for 11.12 wheel miles at 11.0 wheel mph, 147 avg, 154 bpm max. Steep bits done in 30 x 32 gear and letting watts go below 100. Fair amount done at 2-3 rouvy mph.
Final 3 rouvy miles in 27 minutes for 3.9 wheel miles at 8.7 wheel mph, 151 bpm avg and 161 max bpm. About 50 seconds cooldown. No calibration.
NOTE: felt a little faint after climbing stairs back to first floor. Sat down for awhile and then walked dog. OK but tired.

Wednesday Mar 25 #

1 PM

Stationary Bike 57:11 intensity: (1:27 @0) + (3:43 @1) + (26:25 @2) + (25:36 @3) 14.68 mi (3:54 / mi)
ahr:135 max:143

Tuesday Mar 24 #

3 PM

Stationary Bike (Easy Effort) 1:13:37 intensity: (7:12 @0) + (14:10 @1) + (36:47 @2) + (15:28 @3) 20.17 mi (3:39 / mi)
ahr:129 max:143 shoes: Salsa-Supremes - Saris M2

Rouvy Danube Cycle Path 2 - 18.23 miles, 1:06:32, 86 rouvy cadence, 16.44 mph, 127 watts, 279 watts max, 1.87 W/kg avg, 4.1 W/kg max, 174 feet of gain, 0% avg, 7% max.
Garmin data - no warmup or calibration - first half 33:59 for garmin 9.19 miles 16.2 avg, 123 avg hr, 140 max hr at 84 avg cadence. Second half 32:38 for 9.47 miles, 9.47 miles, 17.4 mph, 137 bpm avg, 143 max hr. at 90 avg cadence. After ride did a short cooldown and ran Saris calibration at end.

Monday Mar 23 #

9 AM

Stationary Bike (Medium to Hard Effort) 2:04:28 intensity: (29 @0) + (3:41 @1) + (10:40 @2) + (1:30:43 @3) + (18:55 @4) 20.02 mi (6:13 / mi)
ahr:144 max:160 shoes: Salsa-Supremes - Saris M2

Italy Challenge ride 3 of 4 Pomarance (from Saline) 17.3 miles, 1:58:09, 83 rouvy cadence, 8.78 mph avg, 123 watts avg, 235 watts max, 1.86 W/kg avg, 3.46 W/kg max, 26933 feet of gain, 3% avg, 18% max.
Garmin data: no warmup or calibration (last done yesterday). First split at 8.4 rouvy miles 56:44 for 9.13 wheel distance 9.7 wheel mph, 140 avg hr, 152 max hr. Second half 8.9 rouvy miles in 1:01:14 for 9.5 wheel distance, 9.4 wheel mph, 147 avg hr, 161 max hr. Max power and HR came on final climb at end when I wanted to avoid being caught and make sure I was under two hours.
Cooldown after finish to get to 20 miles on garmin, about six minutes riding.

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