Goal: Rack up some decent time in L3, SST and L4
The Ride: I missed riding outside yesterday and really did not want to fight the wind so I ended up doing 2 hours 20 minutes on the e-Motion rollers. I was not sure if the effort on the rollers yesterday would impact the effort today. Perhaps it did to some degree, but I felt pretty strong for most of the ride. I started to fade a bit in the last 10 miles or so. Traffic became heavier and it became harder to hold the tempo. I am still content with the training this weekend despite missing the usual group ride.
Nutrition Intake During and after the Course: ~36 oz.of water with Hammer Heed, BCAA and Glutamine, (1) Hammer gel (1) 40 gram Whey protein post ride recovery drink .
The Weather: Sunny, Start @ 73 degrees
Bike: LOOK 585, 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 0.31 0.00
2 3.32 2.25
3 108.13 102.91
4 61.49 84.56
5 0.00 0.00
6 0.00 0.00
7 1.18 2.11
Interval Power Data:
Interval 1:
Duration: 1:25:02
Work: 883 kJ
TSS: 111.1 (intensity factor 0.889)
Norm Power: 182
VI: 1.05
Distance: 26.428 mi
Min Max Avg
Power: 0 506 174 watts
Speed: 0 23.9 18.7 mph
Pace 2:31 0:00 3:13 min/mi
Hub Torque: 0 23 6 lb-in
Crank Torque: 0 777 211 lb-in
Interval 2:
Duration: 1:30:42 (1:34:35)
Work: 734 kJ
TSS: 75.5 (intensity factor 0.717)
Norm Power: 147
VI: 1.08
Distance: 26.64 mi
Min Max Avg
Power: 0 629 137 watts
Speed: 0 24.1 17.6 mph
Pace 2:29 0:00 3:24 min/mi
Hub Torque: 0 30 5 lb-in
Crank Torque: 0 1226 177 lb-in
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment