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Training Log Archive: RD Tom

In the 7 days ending Sep 27:

activity # timemileskm+ft
  Stationary Bike2 4:26:04 47.24(5:38) 76.03(3:30) 6727
  Cycling2 3:14:17 46.93(4:08) 75.53(2:34) 979
  Total4 7:40:21 94.17(4:53) 151.55(3:02) 7706
  [1-5]4 7:38:06

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Saturday Sep 26 #

9 AM

Cycling (Medium Effort) 2:09:25 intensity: (29 @0) + (3:14 @1) + (13:38 @2) + (1:43:54 @3) + (8:10 @4) 31.37 mi (4:08 / mi) +595ft 4:03 / mi
ahr:143 max:155 shoes: Bike Friday

Outside ride. Main part of ride was the 25-mile TT course recorded in Garmin Connect. Wind from the south today. Made the northbound ten miles to Whitney Road the fast sections at 15.6 and 16.0 miles per hour. Going was slower coming home (14.3, 14.1 and 14.9 on Salt Rd). TT time was just under 15 mph avg at 1:40:24 moving time).
OK ride. Want to try fatter tires and need to get the Hollow Tech crank set installed so I have power meter data.

Friday Sep 25 #

6 PM

Stationary Bike (Hard Effort) 1:06:09 intensity: (30 @0) + (1:22 @1) + (3:45 @2) + (30:59 @3) + (25:58 @4) + (3:35 @5) 12.84 mi (5:09 / mi) +2011ft 4:29 / mi
ahr:149 max:164 shoes: Tacx Neo 2T

Rouvy Fred Whilton Sunny Side 2015 Part 8 - 12.84 miles with 2004 feet of gain, avg grade 2%, max grade 31%, in new PR 1:06:09. 149 bpm avg, 164 bpm max at finish, 85 cadence from Stages PM, 140 watts avg, 254 watts max. 20 minute PP 160 watts predicts 152 FTP.
Big climb split values: 1.37 miles in 23:19, 157 bpm avg, 164 bpm max, 80 cadence avg, 52 min probably on a missed shift, 3.52 mph avg, 12.41 max, 1.64 min (remember seeing 2.0 mph on 25+ grades). No sensation of losing controlled resistance, almost all of big climb in 30 x 40 gear with speed ranging from 2.0 to 4.0+ mph with incremental changes with increasing grade. Got harder but never impossible. In perfect world would like at least one lower gear for this ride. Time on Neo 2T was about 8 minutes faster than June 3rd time on M2. PR gain was entirely in this final climb.

Wednesday Sep 23 #

3 PM

Cycling (Medium Effort) 1:04:52 intensity: (52 @0) + (3:55 @1) + (4:13 @2) + (39:51 @3) + (16:01 @4) 15.56 mi (4:10 / mi) +384ft 4:04 / mi
ahr:144 max:157 shoes: Bike Friday

Outside on Friday - Salt-Sweet regular loop. Hills done in 2nd and 3rd gears, did not need the bottom granny gear. OK ride. Getting more comfortable on Friday. Plan to try fatter tires eventually for less bouncing about.

Monday Sep 21 #

8 AM

Stationary Bike (Medium to Hard Effort) 3:19:55 intensity: (24 @0) + (6:38 @1) + (1:06:16 @2) + (1:36:54 @3) + (29:43 @4) 34.4 mi (5:49 / mi) +4716ft 5:09 / mi
ahr:141 max:161 shoes: Tacx Neo 2T

Rouvy French Challenge ride 3 - Col de la Colmiane 34.4 miles in 3:19:55 with 4716 feet of climbing, 3% avg, 15% max. NEW PR by 6 minutes. 141 bpm avg, 161 bpm max sprinting for line to get under 3:20, 87 rpm at crank Stages pm, 10.33 mph, 124 watts avg, 202 watts max, 2.0 W/kg, 3.21 W/kg max. Two short breaks for 4:16 zero power.
Had incipient cramping in quads over final 2-3 miles. Had to back off effort just a bit. Later in day, upper legs have sore muscles. Quads and Glutes.

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