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Training Log Archive: RD Tom

In the 7 days ending Oct 4:

activity # timemileskm+ft
  Stationary Bike2 3:51:04 37.13(6:13) 59.75(3:52) 6932
  Cycling1 1:26:17 20.9(4:08) 33.63(2:34) 351
  Total3 5:17:21 58.03(5:28) 93.39(3:24) 7283
  [1-5]3 5:13:34

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Saturday Oct 3 #

7 PM

Stationary Bike (Hard Effort) 2:16:15 intensity: (19 @0) + (29 @1) + (2:52 @2) + (54:32 @3) + (1:18:03 @4) 12.48 mi (10:55 / mi) +5315ft 7:47 / mi
ahr:150 max:161 shoes: Tacx Neo 2T

Rouvy Rookie Route - Granfondo Stelvio Santini 2020 - 12.48 miles with 4751 feet of gain, 7% average, 15% max grade, 150 bpm avg, 161 bpm max, 85 cadence stages PM, min cadence 67, max cadence 106, 5.5 mph avg, max 14 mph, 134 watts avg, 182 max watts, 2.1 W/kg avg, 2.89 W/kg max, no breaks, no zero watts time.
Rouvy splits:
Lap 1 4.08 mi in 44 minutes, 144 bpm, 84 rpm, 5.55 mph, 131 watts avg
Lap 2 3.45 mi in 40 minutes, 150 bpm, 84 rpm, 5.2 mph, 136 watts avg
Lap 3 1.15 mi in 13 minutes, 152 bpm, 84 rpm, 4.2 mph, 134 watts avg
Lap 4/finish 3.8 mi in 40 minutes, 155 bpm, 86 rpm, 5.75 mph, 135 watts avg
One day off after PR on Lipno Lake 24.65 miles in 1:35 at 134 watts avg, 151 bpm avg. Time for an easier day.
Compared with prior PR from Sept 7 2:39 - 2:16 = 23 minutes which includes over 5 minutes stopped, so more like 18 minutes faster.
Lap 1 5 minutes faster; Lap 2 10 minutes faster (w/o pit stop); Lap 3 2 minutes faster, Lap 4/finish 4 minutes faster (w/o pit stop).

Thursday Oct 1 #

4 PM

Stationary Bike (Medium to Hard Effort) 1:34:49 intensity: (29 @0) + (29 @1) + (3:20 @2) + (19:50 @3) + (1:10:29 @4) + (12 @5) 24.65 mi (3:51 / mi) +1617ft 3:37 / mi
ahr:151 max:162 shoes: Tacx Neo 2T

Rouvy Traveler Challenge - Lipno Lake - 24.65 miles with 1857 feet of gain, 1% avg gain, 12% max grade, 151 avg bpm, 162 max, 88 rpm Stages PM, 15.6 mph avg, 42 mph max, 134 watts avg, 247 watts max, 2.05 W/kg avg, 3.92 W/kg max, 20 minute PP 142 watts.
First ride of new Rouvy season. Advanced from Starter to Rookie with this ride. Rode too hard today... maybe too much tension in life. Did not ride yesterday or day before - had prep for colonoscopy and procedure over last two days. Good to go for another five years or more.

Monday Sep 28 #

11 AM

Cycling (Easy Effort) 1:26:17 intensity: (2:59 @0) + (7:30 @1) + (33:23 @2) + (41:43 @3) + (42 @4) 20.9 mi (4:08 / mi) +351ft 4:04 / mi
ahr:135 max:152 shoes: Bike Friday

Outside - Dublin-Harris-State-Salt route. Wind out of the south. Going north speed was over 15 mph. Coming back was slower. OK ride on a warm day.

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