Comet - Out and Back

Garmin Connect Ride Data
Garmin Ride Summary:
Distance: 34.89 mi
Elevation Gain: 636 ft
Moving Time: 02:04:26
Avg Speed: 16.7 mph
Max Speed: 25.5 mph

Group: just me

The Ride: My usual out and back effort on Sunday following church service with two 60 minute intervals. Today was a really tough effort and I knew it would be. I tried to stay with a frisky group yesterday because some of them kept enticing me to stay with them, but I was already fatigued from training all week. I was well up into the high 300 to 400 watt range on just about every hill. Way above what I was supposed to be doing so it really cost me today. I was simply too fatigued to keep in my zones and could just barely hold it at level 3 of Coogan's zones.

I enjoyed my "birthday ride" with the gang. I will discount this ride today and get back to the program from this point forward. Next weekend I will stay in my zones and not come out of them so that Sunday I can try to train between L3 and L4. Hopefully :-)

Nutrition Intake During and after the Course:(2) 24 oz. bottle of water with Hammer Heed, (1) GU gel (1) 20 gram Whey protein post ride recovery drink

The Weather:  Partly Cloudy, 92 (feels like 99 according the Weather Channel), humidity 50%, winds NW at 10 mph.

Bike: Cannondale six13

Power Summary: (Based on Coogan's Levels)
Total Ride Minutes: 125

  Level   Minutes       TSS
      1      2.67      0.68
      2     44.14     28.14
      3     77.20     82.11
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.86      1.90

Power Data:
  Interval 1:
    Duration:      1:00:57 (1:01:36)
    Work:          508 kJ
    TSS:           63.1 (intensity factor 0.801)
    Norm Power:    152
    VI:            1.08
    Distance:      17.33 mi
        Min    Max    Avg
    Power:           0    563    141     watts
    Cadence:         32    183    85     rpm
    Speed:           0    23.4    17.0     mph
    Pace             2:34    0:00    3:32     min/mi
    Hub Torque:      0    306    55     lb-in
    Crank Torque:    0    711    147     lb-in


Interval 2:
    Duration:      1:03:55 (1:05:25)
    Work:          417 kJ
    TSS:           45.7 (intensity factor 0.667)
    Norm Power:    127
    VI:            1.15
    Distance:      17.477 mi
        Min    Max    Avg
    Power:           0    474    111     watts
    Cadence:         30    244    81     rpm
    Speed:           0    27.2    16.3     mph
    Pace             2:13    0:00    3:41     min/mi
    Hub Torque:      0    275    45     lb-in
    Crank Torque:    0    689    121     lb-in