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Training Log Archive: RD Tom

In the 7 days ending Apr 4:

activity # timemileskm+ft
  Stationary Bike6 7:57:59 87.82(5:27) 141.33(3:23) 14042
  Cycling3 1:27:26 19.07(4:35) 30.69(2:51) 277
  Total8 9:25:25 106.89(5:17) 172.02(3:17) 14319
  [1-5]8 9:17:21

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Sunday Apr 4 #

1 PM

Stationary Bike (Easy to Medium Climb) 51:18 intensity: (1:09 @1) + (10:28 @2) + (36:45 @3) + (2:56 @4) 6.15 mi (8:21 / mi) +1975ft 6:24 / mi
ahr:140 max:154 shoes: Tacx Neo 2T

Rouvy Alto de La Colladona - 139 watts average, 140 normalized. Steady climb after first 2 miles of gentle climb. Finished the Spanish Challenge with this ride.

Saturday Apr 3 #

1 PM

Stationary Bike (Rouvy Race) 52:14 intensity: (38 @2) + (31:01 @3) + (20:35 @4) 16.11 mi (3:15 / mi) +465ft 3:09 / mi
ahr:148 max:157 shoes: Tacx Neo 2T

Rouvy Race - Sunbuild GP Top End. 140 normalized average watts. Pretty flat course, about 400 entrants. Drafting never worked for long enough to be useful. Legs felt tired. I did set a PR by about 3 minutes. Overall 346 of 376 finishers. 41st of 46 in 60+ men, 6th of 6 finishers in 70+ men. Not impressive.

Friday Apr 2 #

9 AM

Stationary Bike (Medium Effort) 41:27 intensity: (25 @0) + (2:27 @1) + (7:39 @2) + (16:11 @3) + (14:45 @4) 9.48 mi (4:22 / mi) +852ft 4:02 / mi
ahr:143 max:157 shoes: Tacx Neo 2T

Rouvy La Lancha (South) - double header today. normalized power 136 watts. Had about four minutes of short coasting on the two downhills on this route.

Stationary Bike (Medium Effort) 47:47 intensity: (2:54 @0) + (2:16 @1) + (9:44 @2) + (28:57 @3) + (3:56 @4) 13.48 mi (3:33 / mi) +836ft 3:21 / mi
ahr:139 max:160 shoes: Tacx Neo 2T

Rouvy San Cipriano - Comillas - Normalized power 142 average with about six minutes of zero power coasting. Second ride of the day.

Thursday Apr 1 #

2 PM

Stationary Bike (Rouvy Race) 39:29 intensity: (18 @1) + (46 @2) + (11:20 @3) + (27:05 @4) 11.66 mi (3:23 / mi) +545ft 3:15 / mi
ahr:151 max:161 shoes: Tacx Neo 2T

Rouvy Race TORTOUR - Flaach - Feuerthalen - 145 average power. Went out too fast over first five miles. Seemed to get some benefit from drafting. Next time need to let the fast people go and then draft on people I can stay with for more of the race.

Wednesday Mar 31 #

9 AM

Cycling (Easy Effort) 9:18 [3] 1.17 mi (7:57 / mi) +12ft 7:52 / mi
shoes: Bike Friday

Another test ride - this time using Ride with GPS for gps and power data. Worked OK. Can get the data into Rouvy with power and tss data.

Stationary Bike (Long Easy Climb) 1:54:21 intensity: (45 @0) + (10:00 @1) + (55:41 @2) + (47:16 @3) + (39 @4) 10.34 mi (11:04 / mi) +4280ft 7:57 / mi
ahr:135 max:150 shoes: Tacx Neo 2T

Rouvy Col du Aubisque - 133 watts average. fairly interesting route. Follows a canyon for most of ride before launching up to the Col. Most of the ride was in middle low gears with relatively short bits in bottom gear on 9 to 13% grades. Final 3 miles were steeper than the opening 7 miles. Final 3 at 140 watts average.

Tuesday Mar 30 #

11 AM

Cycling (Easy Effort) 1:07:15 intensity: (2:51 @0) + (9:45 @1) + (50:17 @2) + (4:22 @3) 15.49 mi (4:20 / mi) +265ft 4:16 / mi
ahr:130 max:142 shoes: Bike Friday

First outdoor ride of year. Regular Salt Road loop with a little difference coming back to avoid having to do the left turn onto East from Whitney. Fast north on Salt. Lots of headwind coming back. Having trouble getting power data from Garmin connect into Rouvy.
6 PM

Cycling (Easy Effort) 10:53 intensity: (1:09 @0) + (4:52 @1) + (4:51 @2) + (1 @3) 2.41 mi (4:31 / mi)
ahr:121 max:137 shoes: Bike Friday

Outside test ride trying to get power data recorded and transferrable to Rouvy. Data recorded by iQ extension on Garmin Explorer BUT not included in exported file to Rouvy. This was also true in morning ride on regular Salt Rd loop.

Monday Mar 29 #

9 AM

Stationary Bike (Long Easy Climb) 2:11:23 intensity: (11 @1) + (40:11 @2) + (1:31:01 @3) 20.6 mi (6:23 / mi) +5089ft 5:10 / mi
ahr:139 max:148 shoes: Tacx Neo 2T

Rouvy Spain Canon de Anisclo - 120 average watts. Tired today. No zip in legs. Route had lots of grade changes and gear changes. Hard to get into a rhythm. Spectacular narrow canyon road otherwise.

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