Training Log Archive: RD TomIn the 7 days ending Apr 5, 2020:
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Sunday Apr 5, 2020 #
1 PM
Stationary Bike (Medium to Hard Effort) 1:40:22 15.02 mi (6:41 / mi)
ahr:147 max:159 shoes: Scott MTB - Saris M2
Specialized Challenge ride Javornik Climb 13.96 miles, 1:32:32, 87 rpm, 9.05 mph, 126 watts avg, 283 watts max, 1.85 W/kg, 4.29 W/kg max!, 48 seconds zero power moving chain into 28t chainwheel for long last climb, 4-6 W/kg surge 1, 2341 feet of gain.
Problem on ride... to correct dropped chain x 2 yesterday, I overcorrected limit screw. Started in small ring, at top of first climb shifted up and then found I could not get back into small ring. Had to power over some steep bits in 38 x 28 gear. Caused peak power and a surge of record. Did final climb and flat at top in 28 chain ring. Was able to hold of catlady and other virtual riders.Knees hurt some after. Need to take tomorrow off.
Problem on ride... to correct dropped chain x 2 yesterday, I overcorrected limit screw. Started in small ring, at top of first climb shifted up and then found I could not get back into small ring. Had to power over some steep bits in 38 x 28 gear. Caused peak power and a surge of record. Did final climb and flat at top in 28 chain ring. Was able to hold of catlady and other virtual riders.Knees hurt some after. Need to take tomorrow off.
Saturday Apr 4, 2020 #
2 PM
Stationary Bike (Medium Effort) 1:20:17 13.44 mi (5:58 / mi)
ahr:142 max:154 shoes: Scott MTB - Saris M2
Specialized Challenge ride Prachatice - Kristanov 12.21 miles, 83 rpm, 9.65 mph, 132 avg, 224 watts max, 2.00 W/kg avg, 3.39 W/kg, 29 seconds zero power due to dropped chain twice, 136 W peak power for 30 minutes, 133 watts peak power for 60 minutes (more than on Stage 6 yesterday), 1866 feet of gain.
Friday Apr 3, 2020 #
9 AM
Stationary Bike (Easy to Medium to Hard Ef) 3:45:22 32.31 mi (6:59 / mi)
ahr:138 max:161 shoes: Scott MTB - Saris M2
HARDEST RIDE SI FAR - Tour de Suisse stage 6 Fiesch - Disentis-Sedrun Pt 1 challenge ride 25.26 miles, 3:45:23 including 3:59 total zero power breaks at 12.5 mile and 17 miles, 81 rpm, 6.72 mph, 114 watts avg, 239 watts max, 1.73 W/kg avg, 3.62 W/kg max, 4894 feet of gain.
Rouvy splits start to 12.5 miles 1:16, to split 1 at 14.87 mi 1:56, to 16.9 mile break at last flat spot 2:39. Climb to summit 3.57 more miles 3:37 total, 56 minutes not including stop time. Descent 4.67 more miles in 7:47, 36 mph avg. Pushed hard from mile 18 to finish. 30 minute peak power 140 watts, 60 minute peak power 129 watts. Butt sore, knees sore from spinning and pushing.
Rouvy splits start to 12.5 miles 1:16, to split 1 at 14.87 mi 1:56, to 16.9 mile break at last flat spot 2:39. Climb to summit 3.57 more miles 3:37 total, 56 minutes not including stop time. Descent 4.67 more miles in 7:47, 36 mph avg. Pushed hard from mile 18 to finish. 30 minute peak power 140 watts, 60 minute peak power 129 watts. Butt sore, knees sore from spinning and pushing.
Wednesday Apr 1, 2020 #
12 PM
Stationary Bike (Easy to Medium Effort) 1:49:38 17.51 mi (6:16 / mi)
ahr:133 max:147 shoes: Scott MTB - Saris M2
Tour de Suisse stage 6 Fiesch - Disentis-Sedrun Pt 1 training ride to first split at 14.87 miles 1:49:57 82 rouvy rpm, 8.13 mph, 118 watts avg, 231 watts max, 1.79 W/kg, 3.5 W/kg max, 2189 feet of gain.
Rouvy splits start to 12.5 miles base of big climb 1:09:45, 121 watts avg, 231 max. Climb to 14.87 split 2.36 miles 39:58, 91 avg watts, 184 max watts.
First 12 done perhaps too hard. Climb to split 1 was in low gear, low effort at 3mph rouvy speed.
Rouvy splits start to 12.5 miles base of big climb 1:09:45, 121 watts avg, 231 max. Climb to 14.87 split 2.36 miles 39:58, 91 avg watts, 184 max watts.
First 12 done perhaps too hard. Climb to split 1 was in low gear, low effort at 3mph rouvy speed.
Tuesday Mar 31, 2020 #
10 AM
Stationary Bike (Easy to Medium Effort) 1:39:28 15.53 mi (6:24 / mi)
ahr:143 max:157 shoes: Scott MTB - Saris M2
Tour de Suisse stage 7 Disentis-Sedrun-Andermatt Pt Oberalpass challenge 14.35 miles 1:36:12 including 8:34 zero power for loss of BlueTooth, 78 rouvy rpm, 8.95 mph, 128 watts avg, 258 watts max, 1.96 W/kg, 3.91 W/kg max, 2098 ft of gain, (moving time about 1:28).