Sunday, January 21st

Dude,

YEsterday was a big ride for me. I think the data says it all. I am pretty pleased given how little cycling I've been putting in as of late. Add that I am sick and could not breathe from my nose for about 80% of the ride and I think I put a pretty solid day together. (No, riding with Justin had nothing to do with any of this.....well maybe...)

Entire workout (180 watts):
Duration: 2:44:11
Work: 1772 kJ
TSS: 288.2 (intensity factor 1.028)
Norm Power: 190
VI: 1.05
Distance: 48.99 mi
Min Max Avg
Power: 0 559 180 watts
Heart rate: 66 172 148 bpm
Cadence: 21 141 87 rpm
Speed: 0 26.1 17.9 mph
Pace 2:18 0:00 3:21 min/mi
Hub Torque: 0 377 67 lb-in
Crank Torque: 0 1211 176 lb-in

Peak 5s (496 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 177 ft
Min Max Avg
Power: 450 531 496 watts
Heart rate: 154 156 155 bpm
Cadence: 102 108 105 rpm
Speed: 22.6 25.3 23.8 mph
Pace 2:22 2:39 2:31 min/mi
Hub Torque: 120 155 138 lb-in
Crank Torque: 362 440 401 lb-in

Peak 10s (346 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 200 ft
Min Max Avg
Power: 287 419 346 watts
Heart rate: 162 166 164 bpm
Cadence: 88 98 92 rpm
Speed: 12.6 14 13.2 mph
Pace 4:17 4:45 4:32 min/mi
Hub Torque: 144 216 173 lb-in
Crank Torque: 261 397 317 lb-in

Peak 20s (316 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 407 ft
Min Max Avg
Power: 231 419 316 watts
Heart rate: 161 166 163 bpm
Cadence: 84 99 92 rpm
Speed: 12.6 14.7 13.6 mph
Pace 4:04 4:47 4:25 min/mi
Hub Torque: 108 216 154 lb-in
Crank Torque: 197 397 292 lb-in

Peak 30s (299 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.2 (intensity factor 1.614)
Norm Power: n/a
VI: n/a
Distance: 633 ft
Min Max Avg
Power: 216 419 299 watts
Heart rate: 161 169 164 bpm
Cadence: 84 99 92 rpm
Speed: 12.6 17.1 14.2 mph
Pace 3:31 4:47 4:14 min/mi
Hub Torque: 93 216 141 lb-in
Crank Torque: 197 397 274 lb-in

Peak 1min (263 watts):
Duration: 1:00
Work: 16 kJ
TSS: 3.7 (intensity factor 1.49)
Norm Power: n/a
VI: n/a
Distance: 0.263 mi
Min Max Avg
Power: 180 419 263 watts
Heart rate: 161 171 166 bpm
Cadence: 84 100 93 rpm
Speed: 12.6 18.8 15.7 mph
Pace 3:11 4:47 3:49 min/mi
Hub Torque: 69 216 114 lb-in
Crank Torque: 160 397 239 lb-in

Peak 2min (236 watts):
Duration: 2:01
Work: 29 kJ
TSS: 5.9 (intensity factor 1.33)
Norm Power: n/a
VI: n/a
Distance: 0.586 mi
Min Max Avg
Power: 50 419 236 watts
Heart rate: 146 171 161 bpm
Cadence: 74 100 93 rpm
Speed: 12.6 22.2 17.4 mph
Pace 2:42 4:47 3:27 min/mi
Hub Torque: 18 216 93 lb-in
Crank Torque: 57 397 216 lb-in

Peak 5min (218 watts):
Duration: 5:01
Work: 66 kJ
TSS: 11.6 (intensity factor 1.177)
Norm Power: 218
VI: 1
Distance: 1.639 mi
Min Max Avg
Power: 163 290 218 watts
Heart rate: 155 168 164 bpm
Cadence: 86 93 89 rpm
Speed: 18.9 20.2 19.6 mph
Pace 2:58 3:11 3:04 min/mi
Hub Torque: 54 98 74 lb-in
Crank Torque: 151 275 207 lb-in

Peak 10min (205 watts):
Duration: 10:01
Work: 123 kJ
TSS: 20.9 (intensity factor 1.12)
Norm Power: 207
VI: 1.01
Distance: 3.281 mi
Min Max Avg
Power: 0 419 205 watts
Heart rate: 152 169 163 bpm
Cadence: 69 99 90 rpm
Speed: 14.8 20.7 19.6 mph
Pace 2:54 4:03 3:04 min/mi
Hub Torque: 0 183 69 lb-in
Crank Torque: 0 513 193 lb-in

Peak 20min (197 watts):
Duration: 20:02
Work: 237 kJ
TSS: 39.3 (intensity factor 1.085)
Norm Power: 201
VI: 1.02
Distance: 6.344 mi
Min Max Avg
Power: 0 490 197 watts
Heart rate: 146 172 162 bpm
Cadence: 50 100 90 rpm
Speed: 0 24.7 19.0 mph
Pace 2:26 0:00 3:09 min/mi
Hub Torque: 0 216 70 lb-in
Crank Torque: 0 617 186 lb-in

Peak 30min (195 watts):
Duration: 30:08
Work: 351 kJ
TSS: 59.2 (intensity factor 1.088)
Norm Power: 201
VI: 1.03
Distance: 9.415 mi
Min Max Avg
Power: 0 490 195 watts
Heart rate: 123 172 163 bpm
Cadence: 31 116 91 rpm
Speed: 2.7 22.9 18.8 mph
Pace 2:37 22:27 3:12 min/mi
Hub Torque: 0 221 68 lb-in
Crank Torque: 0 712 183 lb-in

Peak 60min (191 watts):
Duration: 1:00:06
Work: 687 kJ
TSS: 110.3 (intensity factor 1.05)
Norm Power: 194
VI: 1.02
Distance: 17.68 mi
Min Max Avg
Power: 0 471 191 watts
Heart rate: 106 162 147 bpm
Cadence: 33 102 87 rpm
Speed: 0 21.7 17.7 mph
Pace 2:46 0:00 3:24 min/mi
Hub Torque: 0 286 72 lb-in
Crank Torque: 0 771 186 lb-in