Comet - 2 x 60 Intervals

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 40.2 mi
Moving Time: 02:20:21
Avg Speed: 17.3 mph
Max Speed: 28.2 mph

Goal: 2 x 60 minute ntervals sustained in levels 3 and 4. (mission accomplished -see Power Summary below)

Ride: Cold and the trail was a lonely place with a sparse number of cyclists, a few joggers and a few walkers, but it was still nice to get out and put a few miles on the legs on real pavement and not be on the trainer again.Although this is far from my best effort I still feel content looking at my time spent in levels 3 and 4.


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

The Weather:  39 degrees (Weather Channel: feels like 32 degrees and it did), Sunny, slight breeze

Bike: Cannondale Six13, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      0.84      0.13
      2      1.81      1.03
      3     83.35     81.84
      4     52.86     68.88
      5      0.00      0.00
      6      0.06      0.04
      7      1.58     10.40

Power Data: (Based on FT 200)
 Interval 1:
    Duration:      1:12:07 (1:14:45)
    Work:          706 kJ
    TSS:           90.7 (intensity factor 0.884)
    Norm Power:    177
    VI:            1.07
    Distance:      20.365 mi
        Min    Max    Avg
    Power:           0    559    165     watts
    Speed:           0    24    16.9     mph
    Pace             2:30    0:00    3:33     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    735    184     lb-in

Interval 2:
    Duration:      1:07:45 (1:09:06)
    Work:          557 kJ
    TSS:           66.9 (intensity factor 0.781)
    Norm Power:    156
    VI:            1.13
    Pw:HR:          n/a
    Pa:HR:          n/a
    Distance:      19.875 mi
        Min    Max    Avg
    Power:           0    571    139     watts
    Speed:           0    28.6    17.5     mph
    Pace             2:06    0:00    3:25     min/mi
    Hub Torque:      0    32    5     lb-in
    Crank Torque:    0    736    160     lb-in

Entire workout (151 watts):
    Duration:      2:22:37 (2:29:28)
    Work:          1276 kJ
    TSS:           160.4 (intensity factor 0.836)
    Norm Power:    167
    VI:            1.11
    Distance:      40.731 mi
        Min    Max    Avg
    Power:           0    571    151     watts
    Speed:           0    28.6    17.1     mph
    Pace             2:06    0:00    3:31     min/mi
    Hub Torque:      0    37    6     lb-in
    Crank Torque:    0    736    171     lb-in