Garmin Ride Summary (totals):
Distance: 36.4 mi
Moving Time: 02:05:17
Avg Speed: 17.4 mph
Max Speed: 29.0 mph
Goal: 2 x 60 minute intervals sustained in levels 3 and 4.
Nutrition Intake During and after the Course: ~24 oz. bottle of water with BCAA, Glutamine & Maltodextrin, (2) Hammer gels (1) 30 gram Whey protein post ride recovery drink
The Weather: 80 degrees, sunny,
Bike: LOOK 585, PT Hub, Garmin 705
Power Summary: (Based on Coogan's Levels)
Level Minutes TSS
1 1.32 0.32
2 33.91 22.22
3 71.27 70.06
4 17.56 23.01
5 0.00 0.00
6 0.80 2.65
7 0.61 1.97
Power Data:
Interval 1:
Duration: 1:01:03 (1:02:03)
Work: 555 kJ
TSS: 67.2 (intensity factor 0.824)
Norm Power: 169
VI: 1.1
Distance: 18.026 mi
Min Max Avg
Power: 0 515 154 watts
Speed: 0 25.8 17.7 mph
Pace 2:19 0:00 3:23 min/mi
Hub Torque: 0 25 6 lb-in
Crank Torque: 0 839 179 lb-in
Interval 2:
Duration: 1:00:26 (1:01:38)
Work: 480 kJ
TSS: 47.9 (intensity factor 0.699)
Norm Power: 143
VI: 1.07
Distance: 17.766 mi
Min Max Avg
Power: 0 447 134 watts
Speed: 0 23.2 17.6 mph
Pace 2:35 0:00 3:24 min/mi
Hub Torque: 0 45 5 lb-in
Crank Torque: 0 840 161 lb-in
Training Week Summary
Total Time: 7:02:27
Total Miles: 101
Total TSS: 399
Total kj (kilojoules): 3096
Pinched a nerve in lower back on Monday and sharp pain in right hip kept me from training Tuesday, Wednesday and Thursday of this week. Saturday and Sunday training was just trying to get some motion back in the legs. With the pain it was tough to produce higher power output.
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