Comet - 2x60

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

Overall Ride Metrics:                                                       

Distance: 40.6 miles

Avg. Moving Speed:  19 mph

Moving Time: 2:05:45

Total Time: 2:10:19  

Ride Total TSS: 135.5 (0.797 IF)

Group or Solo:                                                                  

Paced with Mark

Goal:                                                                                 

2 x 60 with a submaximal effort, steady state effort

Ride Description:                                                            

Typically I train solo especially on Sunday's 2x60's, but today it happened that I paced Mark, who I just met as we rolled out from the zero mile marker. I went on his wheel as a warm up, but his pace was solid from the start and he was negotiating around the crowd like a pro. So I followed and as it cleared the paced picked up. I did a solid turn on the front as well to end the first interval.

On the second I told Mark I was content to back it down a little since my legs felt fairly cooked. It didn't take long for the pace to pick up again, but it also felt like we were cruising and it is true since my IF was lower on the return.

I was quite impressed with Mark's solid and steady pacing. Many people seem to pace well for a while, but at some point miles down the road let up and coast just a little before going at it again. Mark did not do this and pushed every pedal stroke.

Again I typically go solo on Sunday, but today turned out to be a good workout.

Lap 1: Time 61 minutes, Distance 20 miles, Avg Speed 19.7 mph, IF 0.85
Lap 2: Time 64 minutes, Distance 20 miles, Avg Speed 19.0 mph, IF 0.74

Weather:                                                                          
 Sunny, mid 60's (F), slight breeze

Nutrition Intake During and after the Course:             

24 oz from Bottle #1 water, BCAA, Glutamine, maltodextrin
24 oz from Bottle #2 water, BCAA, Glutamine, maltodextrin
Hammer gel @ mile 20
Post Ride | 30 gram protein drink, PowerBar Gel Chews
Home | Vegetable Soup, skim milk, pita chips

Bike:                                                                                  

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

Overall Power Data:                                                        
Entire workout (158 watts):
Duration: 2:09:03 (2:10:21)
Work: 1220 kJ
TSS: 135.8 (intensity factor 0.796)
Norm Power: 175
VI: 1.11
Distance: 40.615 mi
Min Max Avg
Power: 0 565 158 watts
Cadence: 8 107 79 rpm
Speed: 0 26.8 19.0 mph
Pace 2:14 0:00 3:10 min/mi
Crank Torque: 0 1436 176 lb-in
Total High Intensity Minutes:    33.43
Total Ride Minutes:             128.42
Total High Intensity TSS:        47.59
Total Ride TSS:                 135.49
Training Efficiency Index:        0.26
Summary Table
  Level   Minutes       TSS
      1      0.45      0.35
      2     66.28     63.39
      3     28.25     24.16
      4     32.62     45.23
      5      0.00      0.00
      6      0.00      0.00
      7      0.82      2.36

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