Comet - Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 29.3 mi
Moving Time: 01:38:53
Avg Speed: 17.7 mph
Max Speed: 27 mph

Goal: Ride to Hiram and back at a solid effort and sustained time in levels 3 and 4.

Ride: No doubt trying to keep up with the group yesterday for the full ride did impact today's effort, but I still managed to put down some good sustained training time in the levels that I wanted. I was very impressed on the way back some huge guy got on my wheel. I stayed in the mid 20's as long as foot traffic was not in the way and at one point kicked it on up to 27 and he stayed right there with me. I tried to get him to pass me at one point but he would not so I pulled the last 4 miles. Did not matter that he did not want to go around because I was not allowed to draft him anyway. My goal was to keep my focus and stay within my training limits. Good effort on his part to hang with me.

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

The Weather:  55 degrees, Sunny, winds WNW 3 mph

Bike: LOOK 585

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      1.49      0.46
      2      5.88      4.11
      3     79.88     86.83
      4     11.34     16.97
      5      0.00      0.00
      6      0.00      0.00
      7      1.55      3.44

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      50:15 (50:18)
    Work:          444 kJ
    TSS:           52.6 (intensity factor 0.801)
    Norm Power:    160
    VI:            1.07
    Distance:      14.591 mi
        Min    Max    Avg
    Power:           0    513    149     watts
    Speed:           0    24.5    17.4     mph
    Pace             2:27    0:00    3:27     min/mi
    Hub Torque:      0    297    58     lb-in
    Crank Torque:    0    802    164     lb-in


Interval 2:    
    Duration:      48:28 (48:38)
    Work:          443 kJ
    TSS:           57 (intensity factor 0.849)
    Norm Power:    170
    VI:            1.1
    Distance:      14.599 mi
        Min    Max    Avg
    Power:           0    565    155     watts
    Speed:           0    27.3    18.0     mph
    Pace             2:12    0:00    3:20     min/mi
    Hub Torque:      0    261    57     lb-in
    Crank Torque:    0    851    167     lb-in