Oh What A Beautiful Day It Is

Garmin Connect Ride Data
Garmin Ride Summary (totals):
Distance: 60.11 mi
Moving Time: 04:25:02
Avg Speed: 14.7 mph
Max Speed: 39.2 mph

Group: Diane, Nancy, Jamie, Peter, Gary, Mike and me (Jack and Edgar were with us for a few miles)

Goal: My goal was to enjoy the ride with hopes of racking up some decent time in L3 and L4

The Ride: I cannot believe how wonderful today was. Not only did the temperature climb from 27 degrees to a 66 degree sunny finish, but the companionship on the ride was also great. It was nice to see Diane, Jamie and Nancy back riding with us and for a brief few miles we even had Jack and Edgar with us.

I had a 67 mile route planned and loaded in the GPS, but I am glad we changed our minds and cut a few miles because I am feeling whipped and I still have intervals tomorrow. I will need to recover fast if that is going to happen.

The ride today had a short challenging climb on Addington Road, the climb up to the Johnson Mountain summit and then some more climbing as we remained on Salacoa Valley Road heading toward the store stop. There is at least one 19% spot on Addington and a few other little stingers. We also had to be careful because of the fine gravel that was part of the treatment from a recent ice storm. We all managed to make it through safely and headed back on the typical roads from Fairmont. As we headed back a headwind made the flatter roads more challenging, however, the warm temperature sure kept my attitude positive.

What a wonderful day in the sun. What a wonderful day with friends.
I praise the Lord for a great day!

Nutrition Intake During and after the Course: ~32 oz. bottle of water with Maltodextrin,BCAA and Glutamine, (1) Hammer gel (2) Cliff Bars (1) 40 gram Whey protein post ride recovery drink .

The Weather: Sunny, Start @ 27 degrees, End @ 66 degrees, Calm winds at the start and breezy at the end.
Bike: LOOK 585, Garmin 705, Powertap wired, Contour GPS camera

Power Summary: (Based on Coogan's Levels)
Summary Table of Minutes of Duration in Each Training Zone
  Level   Minutes       TSS
      1      0.25      0.00
      2     70.54     46.62
      3    115.54    142.09
      4     41.50     53.07
      5      0.00      0.00
      6      1.13      1.89
      7     10.86     41.52

Overall Power Data:
 Entire workout (125 watts):
    Duration:      4:03:48 (4:27:22)
    Work:          1804 kJ
    TSS:           285.2 (intensity factor 0.851)
    Norm Power:    170
    VI:            1.36
    Distance:      60.263 mi
        Min    Max    Avg
    Power:           0    833    125     watts
    Speed:           0    40    14.8     mph
    Pace             1:30    0:00    4:03     min/mi
    Hub Torque:      0    44    7     lb-in
    Crank Torque:    0    1001    149     lb-in