For unto us a child is born, unto us a son is given; and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, Mighty God, Everlasting Father, Prince of Peace. - Isaiah 9:6
Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 54.71 mi
Elevation Gain: 3,544 ft
Moving Time: 03:46:14
Avg Speed: 13.3 mph
Max Speed: 35.9 mph
Group: Kit, Peter, Neal, Matt and me
Goal: My goal was to enjoy the ride with friends
The Ride: No doubt the coldest start for me this season as we rolled out of the brewery about 8 am and I was not sure where we were heading, but the guys said about 55 miles. Much to my surprise we headed toward Salacoa Road on Hwy. 140, but we turned off on Addington Lane instead of going all the way down to Salacoa. This was a really nice road with a great climb and some fairly steep sections. By this point I was getting warmed up and all but my toes were comfortable.
We did a short store stop at Fairmont and then headed back on Slate Mine, but at some point we again veered away from the typical route back and used some other common roads. Our pace seemed fairly easy and the average total speed is low, but it appears that I still racked up a good amount of time in levels 3 and 4. Overall I can tell I have lost a little fitness, but still feel pretty good and perhaps can rise back up quickly as I begin ramping up my next block of training.
I really enjoyed riding with this group of guys to today and now it is time for me to go to a Christmas eve service for the reason why many of us are fortunate to celebrate.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed,BCAA and Glutamine, (1) Hammer gel (1) Cliff bar (1) 40 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 27 degrees
Bike: Cannondale Six13, Garmin 705, Powertap wired
Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
Level Minutes TSS
1 12.33 3.00
2 65.23 40.09
3 102.92 135.08
4 31.67 39.47
5 0.00 0.00
6 1.13 3.73
7 10.00 35.82
Overall Power Data:
Entire workout (120 watts):
Duration: 3:46:48 (4:09:05)
Work: 1615 kJ
TSS: 256.6 (intensity factor 0.838)
Norm Power: 168
VI: 1.39
Distance: 55.037 mi
Min Max Avg
Power: 0 708 120 watts
Speed: 0 36.9 14.5 mph
Pace 1:38 0:00 4:08 min/mi
Hub Torque: 0 37 6 lb-in
Crank Torque: 0 661 132 lb-in
Climb at Addington Road
Duration: 22:22
Work: 219 kJ
TSS: 33.4 (intensity factor 0.949)
Norm Power: 190
VI: 1.16
Distance: 4.948 mi
Min Max Avg
Power: 0 408 164 watts
Speed: 0 23.7 13.2 mph
Pace 2:32 0:00 4:32 min/mi
Hub Torque: 0 36 10 lb-in
Crank Torque: 0 566 169 lb-in
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