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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RD Tom

In the 7 days ending Apr 11, 2021:

activity # timemileskm+ft
  Stationary Bike5 5:26:15 71.3(4:35) 114.75(2:51) 9189
  Cycling2 2:59:25 43.31(4:09) 69.7(2:34) 708
  Total7 8:25:40 114.61(4:25) 184.45(2:44) 9897
  [1-5]7 8:16:54

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Sunday Apr 11, 2021 #

12 PM

Stationary Bike (Rouvy Race) 1:01:59 intensity: (4 @1) + (59 @2) + (28:41 @3) + (32:15 @4) 13.89 mi (4:28 / mi) +2852ft 3:44 / mi
ahr:150 max:161 shoes: Tacx Neo 2T

Rouvy Race - Villes-sur-Auzon - Monieux, easy to moderate climb for first 12 miles and a downhill finish. Out a little too hard in first split. OK in second split, fading in third split and in downhill finish. Did set a PR by about a minute.

Saturday Apr 10, 2021 #

12 PM

Cycling (Easy to Medium Effort) 1:44:26 intensity: (3:03 @0) + (7:30 @1) + (50:10 @2) + (43:43 @3) 25.45 mi (4:06 / mi) +314ft 4:03 / mi
ahr:135 max:147 shoes: Bike Friday

Outside 25 mile mostly flat route with quartering head or tail wind on most sections. Good ride, all in large ring except for 1) climb on Sweets Corner up to Dublin and 2) very short climb over Parker Bridge in Village. All in all a good ride for early in season. Electronics worked fine BUT I have gone ahead with ordering a Garmin 130 Plus with native power meter support. One less complication instead of using phone for power RidewithGPS and Garmin for radar tail light and all other features.

Friday Apr 9, 2021 #

10 AM

Stationary Bike (Easy Climb) 1:02:46 intensity: (1:03 @0) + (5:15 @1) + (26:04 @2) + (30:24 @3) 6.68 mi (9:24 / mi) +2268ft 7:07 / mi
ahr:135 max:145 shoes: Tacx Neo 2T

Rouvy Passo Fedaia - easy one hour climb of 2000 feet, half of the climb in final 2 miles. OK ride for double points.
6 PM

Stationary Bike (Easy to Medium Climb) 1:38:19 intensity: (1:05 @0) + (3:11 @1) + (21:40 @2) + (1:10:02 @3) + (2:21 @4) 25.23 mi (3:54 / mi) +2032ft 3:37 / mi
ahr:139 max:155 shoes: Tacx Neo 2T

Rouvy Bivio Faniello dir A to B - 127 watts average with 5:23 of zero time, Normalized power 134 watts. Climbs were easy to medium grade. Two major downhills of medium grade... multiple coasts separated by relative flats of pedaling.

Thursday Apr 8, 2021 #

11 AM

Cycling (Easy to Medium Effort) 1:14:59 intensity: (2:17 @0) + (5:07 @1) + (20:02 @2) + (47:33 @3) 17.86 mi (4:12 / mi) +394ft 4:07 / mi
ahr:137 max:149 shoes: Bike Friday

First real outside ride on Bike Friday for this year. 138 average watts. RidewithGPS used to capture ride for Rouvy use with power data. Garmin Explore captured it for Garmin Connect and Attackpoint. OK ride. A bit windy.

Wednesday Apr 7, 2021 #

1 PM

Stationary Bike (Rouvy Race) 28:00 intensity: (1:23 @2) + (12:43 @3) + (13:11 @4) + (43 @5) 9.68 mi (2:54 / mi) +170ft 2:51 / mi
ahr:149 max:163 shoes: Tacx Neo 2T

Rouvy Race Lava Beds - 153 watts normalized, 146 watts average with a minute of coasting while drafting. Better race for drafting. Still not enough people close to my power level. Effort of getting into draft and trying to stay in draft is too high. Time today was probably my fourth best effort. Others less than a minute faster. Fastest time is most likely a moderate steady effort with the TT bike model.

Monday Apr 5, 2021 #

12 PM

Stationary Bike (Easy Effort) 1:15:11 intensity: (1:18 @0) + (4:35 @1) + (55:21 @2) + (13:57 @3) 15.82 mi (4:45 / mi) +1867ft 4:16 / mi
ahr:133 max:149 shoes: Tacx Neo 2T

Rouvy Peschici_Rodi Garganico_Ischitella - easy and short challenge ride. 126 watts average.

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