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Training Log Archive: RD Tom

In the 7 days ending Oct 18:

activity # timemileskm+ft
  Stationary Bike6 6:55:45 72.08(5:46) 116.01(3:35) 12587
  Total6 6:55:45 72.08(5:46) 116.01(3:35) 12587
  [1-5]6 6:52:02

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Sunday Oct 18 #

11 AM

Stationary Bike 1:38:44 intensity: (39 @0) + (3:21 @1) + (8:42 @2) + (1:26:02 @3) 16.98 mi (5:49 / mi) +2570ft 5:05 / mi
ahr:141 max:148

Saturday Oct 17 #

12 PM

Stationary Bike 27:26 intensity: (16 @2) + (2:57 @3) + (24:13 @4) 9.68 mi (2:50 / mi) +171ft 2:47 / mi
ahr:151 max:157

Friday Oct 16 #

9 AM

Stationary Bike 22:54 intensity: (41 @0) + (2:13 @1) + (5:40 @2) + (14:20 @3) 3.37 mi (6:48 / mi) +823ft 5:31 / mi
ahr:136 max:147

Stationary Bike 47:58 intensity: (19 @1) + (15:18 @2) + (32:21 @3) 7.37 mi (6:30 / mi) +1249ft 5:36 / mi
ahr:138 max:148

Wednesday Oct 14 #

10 AM

Stationary Bike (Medium to Hard Effort) 2:19:38 intensity: (1:53 @0) + (5:09 @1) + (20:49 @2) + (1:38:00 @3) + (13:47 @4) 18.92 mi (7:23 / mi) +5444ft 5:48 / mi
ahr:141 max:155 shoes: Tacx Neo 2T

Rouvy Dronero-Colle della Fauniera/Santuario - third required route in Rookie Level - 18.92 miles with 4184 feet of gain, 5% avg grade, 15+% max grade, 141 bpm avg, 155 bpm max, 85 cadence avg, 8.13 mph, 129 watts average (long coast down first summit and two shorter stops to confer with lawn treatment guy, about 3 minutes actually stopped). 1.90 W/kg avg with the stops, 204 watts max for 3.24 W/kg, 20 minute PP = 30 minute PP = 146 watts. 60 minute PP = 134 watts, 2 hour PP = 130 watts
Average power for final 40 minutes was 142 watts including a short break off bike. Really strong finish to get under 2:20 elapsed time. Garmin Connect moving time was 2:16.

Tuesday Oct 13 #

5 PM

Stationary Bike (Medium to Hard Effort) 34:57 intensity: (30 @0) + (1:13 @1) + (1:48 @2) + (24:09 @3) + (7:17 @4) 4.78 mi (7:19 / mi) +1154ft 5:57 / mi
ahr:145 max:157 shoes: Tacx Neo 2T

Rouvy Cup of Tea Challenge - The Bwlch - 4.78 miles with 1205 feet of climb, avg 5% and about 15% max.in 34:57. 145 bpm avg, 157 bpm max, 87 cadence, 8.2 mph avg, 34 mph max on early downhill, min 2.8 mph, 147 watts, 2.31 W/kg avg, 4.17 W/kg max. New highest power ride.
Short climb, good workout.

Monday Oct 12 #

4 PM

Stationary Bike (Hard Effort) 44:08 intensity: (10 @2) + (7:07 @3) + (36:51 @4) 10.98 mi (4:01 / mi) +1177ft 3:39 / mi
ahr:153 max:161 shoes: Tacx Neo 2T

Rouvy race Wiggle Hell Of Hexham - 10.98 miles with 1225 feet of gain, 2% avg, 17% max grade in 44:08, 153 bpm avg, 161 bpm max, 91 rpm, 14.93 mph, 44.37 mph max, 3.85 mph min, 145 watts avg, 2.13 W/kg, 4.62 W/kg max,. This was highest avg power ride so far.
15 people in the race, Steve and i finished tied for 10th at 44:08. Jon with no h finished about 40 seconds back after Steve and I drafted last couple of miles. Hard workout. I did not have tall enough gearing for racing down steep grades. OK on flatter terrain.

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