Comet - Tempo

Ride with GPS Data
Garmin Connect Data
Goal: Tempo Effort for 2 x 60 minutes.

Ride Notes: Before I left the house I had almost talked myself into training indoors. The skies were dark and dreary looking and the tree tops were bending over from heavy gusts of wind. It looked as if the skies could break open at any moment with rain, but I loaded up my gear and rolled the dice. Between feeling very tired from yesterday's ride and thinking about having to battle the winds again I was not that excited.

Yesterday, and all week for that matter, I struggled in performance, but today oddly was quite different. What I thought was going to be a dreary performance to go along with the looks of the skies turned out to be an excellent day on the bike. I started from the zero marker and immediately had two guys on my wheel as we weaved our way around the slower foot traffic. I picked up the pace more and they were with me still. I thought maybe I should back off some because the pace may be too intense for the fatigue I was feeling so I signaled and they came around me.

Less than a minute and they were out of my sight, but I noticed the pace I was holding was above my normal for Sunday and it felt good. A few minutes later I spot those two guys in front of me and the next thing I am mixed in with them again. The three of us held between 22 to 27 mph until about Hiram (15 mile marker) and I dropped off again, but still ended the 20 mile, 1 hour interval at 19.2 mph for an average. Not too bad considering how tired I felt and how many intersections plus traffic killed our momentum at times.

Coming back was a different story. I used up most of what I had tagging along with the two guys and did not have much left for the return. I ended the second 60 minute interval with a 17.9 mph average. I was very happy how the day turned out and very surprised to boot.

Nutrition: ~30 oz water, BCAA's, Glutamine, (1) Honey Stinger waffle

Weather: Partly cloudy 70, Stiff winds but did not seem bothered by it for the most part

Training Summary:
Total Distance: 40.4 Miles
Total Moving Time: 2:13:32
Total Avg. Moving Speed: 18.2
Total TSS: 153.4 (0.83 IF)

Interval Power Summary 
 Interval 1:
    Duration:      1:02:30
    Work:          629 kJ
    TSS:           83.7 (intensity factor 0.9)
    Norm Power:    184
    VI:            1.1
    Distance:      19.984 mi
    Elevation Gain:        434 ft
    Elevation Loss:       242 ft
    Grade:         0.2 %  (188 ft)
        Min    Max    Avg
    Power:           0    622    168     watts
    Cadence:         11    231    85     rpm
    Speed:           0    29.8    19.2     mph
    Pace             2:01    0:00    3:08     min/mi
    Altitude:        748    1009    867     ft
    Crank Torque:    0    1681    176     lb-in
    Temperature:     64.4    71.6    66.0     Fahrenheit


Interval 2:
    Duration:      1:04:35
    Work:          566 kJ
    TSS:           63.7 (intensity factor 0.77)
    Norm Power:    158
    VI:            1.08
    Distance:      19.257 mi
    Elevation Gain:        224 ft
    Elevation Loss:       336 ft
    Grade:         -0.1 %  (-120 ft)
        Min    Max    Avg
    Power:           0    463    146     watts
    Cadence:         14    239    80     rpm
    Speed:           0    29.2    17.9     mph
    Pace             2:03    0:00    3:21     min/mi
    Altitude:        838    1019    919     ft
    Crank Torque:    0    1337    162     lb-in
    Temperature:     66.2    71.6    68.3     Fahrenheit


Week Totals
Time: 9:12:04
Distance: 154 miles
TSS: 593
Kj: 4705