Comet - Tempo

RidewithGPS Data
Garmin Connect Data
Distance: 40.58 mi
Moving Time: 02:17:26
Avg Speed: 17.7 mph
Max Speed: 25.8 mph

Goal: 2 x 60 minute intervals sustained in levels 3 and 4.



Ride: My hope, as listed in the goal, was to hammer out two sixty minute intervals with sustaining my power at levels 3 and 4, but yesterday's  ride took more out of me than I thought. So it was nice to just keep a steady pace for a couple of hours, but not much better than what many would call "junk miles."

I stopped at one of the buildings along the path to refill my water bottle and ended up meeting and talking with John for a little while. We both noticed our 585 LOOK bikes and from there got to talking about some of the rides and routes around the area. As I started back I thought my legs would be stiff from resting too long, but was able to hold a good pace going back.

I think my conditioning has dropped a little and it has according to my training data. I suppose I need to kick it in gear again despite the hot weather.

Nutrition Intake During and after the Course: ~52 oz.of water, (1) Hammer gel

The Weather:  93 degrees, sunny,

Bike: LOOK 585, PT Hub, Garmin 705

Power Summary: (Based on Coogan's Levels)
  Level   Minutes       TSS
      1      1.30      0.24
      2     39.56     24.95
      3     96.94     99.90
      4      0.00      0.00
      5      0.00      0.00
      6      0.00      0.00
      7      0.00      0.00

Power Data:
Interval 1:
    Duration:      1:07:55
    Work:          607 kJ
    TSS:           67.3 (intensity factor 0.775)
    Norm Power:    159
    VI:            1.06
    Distance:      20.198 mi
        Min    Max    Avg
    Power:           0    342    149     watts
    Speed:           0    25.5    17.8     mph
    Pace             2:21    0:00    3:22     min/mi
    Hub Torque:      0    20    6     lb-in
    Crank Torque:    0    604    175     lb-in

Interval 2:
    Duration:      1:06:30 (1:26:33)
    Work:          523 kJ
    TSS:           54.6 (intensity factor 0.711)
    Norm Power:    146
    VI:            1.1
    Distance:      19.997 mi
        Min    Max    Avg
    Power:           0    492    133     watts
    Speed:           0    24.7    18.0     mph
    Pace             2:26    0:00    3:19     min/mi
    Hub Torque:      0    21    5     lb-in
    Crank Torque:    0    597    159     lb-in

Entire workout (138 watts):
    Duration:      2:19:58 (2:45:03)
    Work:          1143 kJ
    TSS:           123.6 (intensity factor 0.742)
    Norm Power:    152
    VI:            1.1
    Distance:      40.847 mi
        Min    Max    Avg
    Power:           0    492    138     watts
    Speed:           0    25.5    17.5     mph
    Pace             2:21    0:00    3:26     min/mi
    Hub Torque:      0    21    5     lb-in
    Crank Torque:    0    604    164     lb-in