Comet - Back Rehab

Route and Ride Data Links:                                           
Garmin - Ride Data
Stava    - Ride Data

Overall Ride Metrics:                                                       

Distance: 36.3 miles

Avg. Moving Speed: 18.3 mph

Moving Time: 1:59:04

Total Time: 2:01:15 

Ride Total TSS:103 (0.72 IF)

Group or Solo:                                                                  

Solo

Goal:                                                                                 

Continue to increase the intensity for therapy

Ride Description:                                                            

Barely any pain in the rotation of the crank. Up until this point there has been a fairly sharp pain in my lower back L5 area that radiates out to the right hip especially when the right knee is the 12 o clock position. Each day of therapy type spinning it has shown some improvement with today very little discomfort noticed. My legs felt a bit better and I pushed a little higher into the 200 watt range, which was something I found difficult until today.

I am hoping that I can resume with L4 intervals this week, but I may play it safe and go another week of stepping first into the L3 zone and see how that goes.

Weather:                                                                          
 86 (F) slight breeze

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
Post Ride | 30 gram protein drink, Powerbar Gel Bites
Home | Roast Beast and other goodies

Bike:                                                                                  

Felt B10, Garmin 800, Quarq, Flo 60's/Michelin Pro 4's @ 110 psi

Overall Power Data:                                                        
Entire workout (148 watts):
Duration: 2:00:56 (2:01:16)
Work: 1055 kJ
TSS: 103 (intensity factor 0.723)
Norm Power: 159
VI: 1.08
Distance: 36.385 mi
Min Max Avg
Power: 0 447 148 watts
Cadence: 7 111 77 rpm
Speed: 0 25.2 16.2 mph
Pace 2:23 0:00 3:42 min/mi
Altitude: 901 1133 1029 ft
Crank Torque: 0 1774 166 lb-in
Temperature: 77 86 79.9 Fahrenheit
_____________________________________________