Comet - Tempo 2 x 60's

Garmin Connect Data
Ride with GPS Data
Summary
Moving Time: 2:03:23
Distance: 35 miles
Avg Moving Speed 17.4 mph

Group: Solo

Goal: 30 miles at Tempo (L3)

Ride: My typical 2 x 60, but with the big ride yesterday I planned on taking it easy. I did for the most part, but I did get into a race of sorts with one guy. At least I got in a good 20 minute interval, but backed off and cruised the rest of the miles. I was really happy that my legs seemed to really respond despite the long miles yesterday.

Nutrition Intake During and after the Course: ~26 oz. of water with BCAA's and Gluatamine (1) 40 gram whey protein post ride recovery drink

The Weather: Start with sunny skies @ 55 degrees with slight headwind, On the return sunny skies @ 60 degrees with tailwind

Bike: LOOK 585, Garmin 800, Powertap SL+, Contour GPS camera

Overall Power Data:
 Race:
    Duration:      19:56
    Work:          227 kJ
    TSS:           32.2 (intensity factor 0.984)
    Norm Power:    202
    VI:            1.06
    Distance:      6.896 mi
        Min    Max    Avg
    Power:           0    601    190     watts
    Cadence:         17    152    79     rpm
    Speed:           5.9    29.3    20.8     mph
    Pace             2:03    10:10    2:53     min/mi
    Crank Torque:    0    1364    207     lb-in

Lap 1:
    Duration:      1:00:15
    Work:          532 kJ
    TSS:           69.2 (intensity factor 0.833)
    Norm Power:    171
    VI:            1.16
    Distance:      17.293 mi
        Min    Max    Avg
    Power:           0    601    147     watts
    Cadence:         15    182    75     rpm
    Speed:           0    29.3    17.2     mph
    Pace             2:03    0:00    3:29     min/mi
    Crank Torque:    0    1482    169     lb-in

Lap 2:
    Duration:      1:03:39 (1:04:38)
    Work:          486 kJ
    TSS:           49.1 (intensity factor 0.68)
    Norm Power:    139
    VI:            1.1
    Distance:      17.776 mi
        Min    Max    Avg
    Power:           0    383    127     watts
    Cadence:         8    239    69     rpm
    Speed:           0    23.1    16.8     mph
    Pace             2:36    0:00    3:34     min/mi
    Altitude:        869    1008    942     ft
    Crank Torque:    0    1195    160     lb-in

Entire workout (137 watts):
    Duration:      2:03:56 (2:04:55)
    Work:          1019 kJ
    TSS:           120.7 (intensity factor 0.766)
    Norm Power:    157
    VI:            1.15
    Distance:      35.082 mi
        Min    Max    Avg
    Power:           0    601    137     watts
    Cadence:         8    239    72     rpm
    Speed:           0    29.3    17.0     mph
    Pace             2:03    0:00    3:32     min/mi
    Crank Torque:    0    1482    165     lb-in