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Training Log Archive: RD Tom

In the 7 days ending Sep 20:

activity # timemileskm+ft
  Stationary Bike5 6:33:18 54.31(7:15) 87.4(4:30) 11858
  Cycling1 1:03:20 15.04(4:13) 24.2(2:37) 258
  Total6 7:36:38 69.35(6:35) 111.61(4:05) 12115
  [1-5]6 7:27:37

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Sunday Sep 20 #

2 PM

Cycling (Easy Effort) 1:03:20 intensity: (3:25 @0) + (8:49 @1) + (45:23 @2) + (5:43 @3) 15.04 mi (4:13 / mi) +258ft 4:09 / mi
ahr:130 max:141 shoes: Bike Friday

Salt Rd loop... messed up the start by having GPS off so missed first 0.4 miles. Restarted with GPS on and had an easy ride.

Saturday Sep 19 #

9 AM

Stationary Bike (Hard Effort) 2:19:50 intensity: (38 @0) + (8:32 @1) + (1:08:24 @2) + (46:18 @3) + (15:58 @4) 10.64 mi (13:09 / mi) +4595ft 9:20 / mi
ahr:138 max:160 shoes: Tacx Neo 2T

Rouvy French Challenge race 2 - Mt Ventoux from Bedoin - 10.64 miles in 2:19:50 with 4595 feet of gain 7% avg and 25% max (probably bogus, more like 15 to 16% max but lots of over 12% grades), 138 bpm avg, 83 cadence from Stages pm, 4.57 mph, 127 watts avg, 2.03 W/kg avg, 3.3 W/kg max. One short break for 2:25 zero power. 30 minute peak power 147 watts. 150 for 20 minutes. Had a strong finish over final split at 5.15 mph, fastest leg.
Neo 2T earned its keep on this ride. Never lost the grade.

Friday Sep 18 #

9 AM

Stationary Bike (Easy Effort) 1:08:42 intensity: (2:07 @0) + (7:44 @1) + (52:47 @2) + (6:04 @3) 13.9 mi (4:57 / mi) +1451ft 4:30 / mi
ahr:131 max:142 shoes: Tacx Neo 2T

Rouvy French Challenge ride 1 - 13.9 miles with 1451 feet of gain, 2% avg, 6% max. in 1:08:42, about five minutes off PR and second best time. 131 avg bpm, 142 max bpm, 73 cadence (data problems), 12.14 mph, Min speed splits 2-4 was 6 to 8 mph. 119 watts avg, 186 watts max, 1.90 W/kg avg, 2.95 W/kg max.
After brief cooldown, I switched the Cadence source for Rouvy AR to the Stages power meter. Will see if that changes cadence reporting.

Thursday Sep 17 #

4 PM

Stationary Bike (Medium to Hard Effort) 53:20 intensity: (30 @0) + (33 @1) + (2:29 @2) + (12:24 @3) + (37:24 @4) 9.55 mi (5:35 / mi) +1886ft 4:42 / mi
ahr:151 max:161 shoes: Tacx Neo 2T

Rouvy Ride It Peak District 2015 - 9.55 miles with 1886 feet of gain, 3% avg and 20% max, in NEW PR 53:20, about 2 minutes faster than recent challenge ride. 151 bpm avg, 161 bpm max!, 75 cadence, 10.75 mph, 44.74 max, 1.86 min, 143 watts avg, 148 normalized, 274 max, 2.0 W/kg avg, 4.35 W/kg max!, 50 seconds zero power coasting. 2 surges over 4 W/kg. Cadence data is a bit screwy, lots of drop out.
Good ride. Neo resistance seems linear and consistent. Never loses the hill even at 20%. But the 20% is really hard, putting me over 170 watts to keep turning pedals over.

Wednesday Sep 16 #

9 AM

Stationary Bike (Easy to Medium Effort) 1:07:57 intensity: (1:39 @0) + (3:13 @1) + (11:31 @2) + (51:27 @3) + (7 @4) 6.33 mi (10:44 / mi) +2474ft 7:50 / mi
ahr:140 max:150 shoes: Tacx Neo 2T

Rouvy Passo Giau 6.33 miles with 2258 feet of rouvy gain, 9% average, 19% max stated, more like 15% max, in 1:07:57 PR about 5 minutes faster with less stress and effort. Neo 2T resistance is so much like real world. Used both 36t and 40t cogs effectively on the steeper bits same as in real world. Went faster and because not lossing the grade, it was a smoother ride at less effort. 140 bpm avg, 150 bpm max, 77 rouvy cadence, 5.59 mph avg, 130 watts avg, 181 watts max. 1.93 W/kg avg, 2.87 W/kg max,
After ride, short cool down. Neo was not particularly hot at cooling exhaust. Upgraded firmware on Neo to version 36.

Monday Sep 14 #

10 AM

Stationary Bike (Medium to Hard Effort) 1:03:29 intensity: (42 @0) + (1:48 @1) + (9:30 @2) + (31:50 @3) + (19:39 @4) 13.89 mi (4:34 / mi) +1451ft 4:10 / mi
ahr:144 max:159 shoes: Tacx Neo 2T

Rouvy Villes-sur-Auzon - Monieux - 1:03:29 (PR by 21 minutes) for 13.89 miles with 1451 feet of gain, 2% avg grade, 6% max, 144 bpm avg, 76 rpm, 13.13 mph, 132 watts avg. Neo 2T proved it's the right ride for me today. No problems at all with maintaining resistance and being able to effectively climb. Started easy and first split was only a minute or two faster than January ride. The three remaining splits were all ridden a bit harder and consistently faster. Nice.

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