Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 37.2 mi
Moving Time: 02:02:48
Avg Speed: 18.2 mph
Max Speed: 24.7 mph
Goal: 2 x 60 minute intervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)
Ride: Cool and windy best sums up the elements, but I was very surprised by how great I felt pushing out and back during the intervals. Going out the trail was virtually empty and coming back it was the same. I did have a couple riders get in my draft on the way back so I did have a little company behind me, but I felt great mentally and physically on today's training effort.
What was great is that my mind was being nice today with a lot of motivational pushing along the way instead of focusing in on the head winds and cool weather. I will try to put those thoughts into a blog entry.
Nutrition Intake During and after the Course:(1) 24 oz. bottle of water with Hammer Heed, (2) Hammer gel (1) 20 gram Whey protein post ride recovery drink
The Weather: 50 degrees, Sunny, winds E 12 mph
Bike: Cannondale Six13
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 0.71 0.09
2 1.43 0.72
3 71.04 86.97
4 47.61 66.26
5 0.00 0.00
6 0.00 0.00
7 1.01 1.55
Power Data: (Based on FT 200)
Interval 1:
Duration: 1:01:20 (1:01:58)
Work: 599 kJ
TSS: 75.2 (intensity factor 0.869)
Norm Power: 174
VI: 1.06
Distance: 18.518 mi
Min Max Avg
Power: 0 467 165 watts
Speed: 0 23.9 18.0 mph
Pace 2:30 0:00 3:20 min/mi
Hub Torque: 0 27 6 lb-in
Crank Torque: 0 889 182 lb-in
Interval 2:
Duration: 1:02:13 (1:05:08)
Work: 609 kJ
TSS: 78.9 (intensity factor 0.887)
Norm Power: 177
VI: 1.07
Distance: 18.693 mi
Min Max Avg
Power: 0 514 166 watts
Speed: 0 24.7 18.0 mph
Pace 2:26 0:00 3:20 min/mi
Hub Torque: 0 29 6 lb-in
Crank Torque: 0 676 180 lb-in
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