Comet - Tempo

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

Ride Notes: Very nice to be out on the bike and for various reasons, mainly tired from yesterday's ride, I did not hold my zones all that well. I saw Paula and David zip past me going the other way and they had big smiles. That is what biking can do for ya!! Big smiles even when training doesn't quite go the way I would have like it still brings big smiles. Perhaps my wife may not agree, but I think cycling is a good addiction.

Nutrition: ~30 oz water, BCAA's, Glutamine, (1) LaraBar

Weather: Sunny 70, slight breeze

Training Summary:
Total Distance: 40.6 Miles
Total Moving Time: 2:16:37
Total Avg. Moving Speed: 17.9
Total TSS: 142 (0.78 IF)

Interval Power Summary 
 Interval 1:
    Duration:      1:06:58
    Work:          647 kJ
    TSS:           76.9 (intensity factor 0.833)
    Norm Power:    171
    VI:            1.06
    Distance:      19.988 mi
    Elevation Gain:        394 ft
    Elevation Loss:       247 ft
    Grade:         0.1 %  (138 ft)
        Min    Max    Avg
    Power:           0    451    161     watts
    Cadence:         19    225    79     rpm
    Speed:           0    24    17.9     mph
    Pace             2:30    0:00    3:21     min/mi
    Altitude:        864    1073    971     ft
    Crank Torque:    0    1459    178     lb-in
    Temperature:     60.8    68    64.2     Fahrenheit

Interval 2:
    Duration:      1:05:14
    Work:          558 kJ
    TSS:           60.8 (intensity factor 0.748)
    Norm Power:    153
    VI:            1.08
    Distance:      19.466 mi
    Elevation Gain:        211 ft
    Elevation Loss:       392 ft
    Grade:         -0.2 %  (-185 ft)
        Min    Max    Avg
    Power:           0    355    143     watts
    Cadence:         7    225    79     rpm
    Speed:           0    27.3    17.9     mph
    Pace             2:12    0:00    3:21     min/mi
    Altitude:        820    1073    936     ft
    Crank Torque:    0    1171    160     lb-in
    Temperature:     62.6    75.2    65.0     Fahrenheit

Week Totals
Time Training: 9:14:43
Distance: 154 miles
TSS: 622
Kj: 4729