Brewery to Hwy 140

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 28.5 mi
Moving Time: 01:43:22
Avg Moving Speed: 16.7 mph
Max Speed: 36.3 mph

Group: Neal, Kit, Gary, Tim and me 
 
Goal: Rack up some decent time in L3

The Ride:
After heavy rain on Saturday there was enough break in the weather for the five of us to get and my time being shorter than my friends I traveled out to Highway 140 and had to turn and come back to get ready for church. Even though my ride was brief it was good to get out and share a few miles with my friends.


My legs felt pretty good, but with a 3 hour indoor ride on Saturday my hips and sit area were a little sore.


Nutrition Intake During and after the Course: ~10 oz.of water with Maltodextrin,Hammer Heed, BCAA and Glutamine,(1) 40 gram Whey protein post ride recovery drink .

The Weather: Cloudy, damp, cool

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      3.26      0.81
      2     34.82     21.60
      3     63.23     76.72
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      2.63      6.84

Overall Power Data:
Entire workout (131 watts):
    Duration:      1:46:38 (1:49:08)
    Work:          819 kJ
    TSS:           116.6 (intensity factor 0.827)
    Norm Power:    165
    VI:            1.26
    Distance:      28.976 mi
        Min    Max    Avg
    Power:           0    592    131     watts
    Speed:           0    36.9    16.3     mph
    Pace             1:38    0:00    3:42     min/mi
    Hub Torque:      0    34    6     lb-in
    Crank Torque:    0    665    158     lb-in