I went to see Dr. Ron Soefer yesterday about my foot. Achilles tendonitis. Doesn't sound like much. Feels like a lot though.
Anyway he gave me some cortisone and suggested some rest. Rock on.
Then I got a massage today. Cheryl Francisco is a good massage therapist but she is pricey pricey. Anyway she showed me just how ridiculously tight my entire lower half is, not to mention my neck, shoulders and lower back.
There was pretty much nothing she could touch below my waist that didn't cause me some major discomfort. Not surprisingly I had the most amount of tightness in my calves. Wow. That was unpleasant. I feel more loose but I think I will need to visit a masseuse again soon.
I went swimming this evening. Good to workout again. Lots of one-foot flip turns. Easy 1500 yards. Whitney got in the pool for the first time since October. I think she meant July.
Anyway, hopefully things will be back to normal soon...hopefully.
Wednesday, February 28, 2007
Tuesday, February 27, 2007
I have issues.
I went to the Weekly YMCA this morning to swim Masters. I got out of the pool after 400 meters.
Yesterdy my achilles tendon (or some tendon underneath it) was tight and pretty sore. Today it is so tight I wonder how I am going to make it at work today. I incurred pretty significant pain just pushing off the wall. I almost feel like I should wear running shoes to work for the extra support.
Good segue, I'll be swtiching back to my Gel Nimbus' for the rest of training until race day.
Anway, I am sitting here icing my right foot and hoping that this will pass.
I am headed to a podiatrist and to a massage therapist today hopefully.
Yesterdy my achilles tendon (or some tendon underneath it) was tight and pretty sore. Today it is so tight I wonder how I am going to make it at work today. I incurred pretty significant pain just pushing off the wall. I almost feel like I should wear running shoes to work for the extra support.
Good segue, I'll be swtiching back to my Gel Nimbus' for the rest of training until race day.
Anway, I am sitting here icing my right foot and hoping that this will pass.
I am headed to a podiatrist and to a massage therapist today hopefully.
Sunday, February 25, 2007
Sunday, February 25th
I had a rough go of it this weekend. First of all, my home pool was still closed on Saturday morning. When I called my fall back, the group was already 45 minutes into their Masters class. Guess it wasn't meant to be.
Today's brick called for a warmup, then 5 x 20 minutes at 220-240 watts on 10 minutes rest. Then a one hour run steady at 155-165 HR then 15 minutes easy.
Here is the ride data.
I don't usually write this much about experiences within a training session, but this is a day that needs some explaining.
I warmed up with a group of friends, all strong cyclists. After about twenty minutes of chatting and warming up, I set out from the rest of the group. Good first interval. They caught me in my first recovery period. As they were exchaning pulls, they moved on and built a lead on me until the beginning of my second interval. I noticed I was keeping a steady distance between them and myself-again, even though they were exchanging pulls and I was alone, by myself in no man's land-this gave me some confidence.
I was really pleased with the way things were going, especially when I ended up passing them and leaving_them_in_the_dust on my third and fourth intervals. I was feeling really good until the 9th minute of my fourth interval, when I started getting some stomach issues (like coming back up, not trying to shove its way out). They went from "oh, gosh" to "holy shit" in about 30 seconds. Little vomit. Don't know why, just a little thick spit up. After a couple of minutes I wasn't feeling better and so I started doubting my fifth interval.
As you can see above, the data is good for each 20 minute interval. The problem? I knew I didn't have a fifth one in me if I was going run the hour at 155-165 HR. But what if my ankle acts up and I can't finish my hour run? Wouldn't I have cut my ride short in vain? Probably, but I figured it was more important to (a) get the run in (b) test the ankle and (c) practice bike-to-longish-run nutrition. Moreover, my first four intervals were all pretty good...until I trailed a bit into the end of my fourth interval.
Anyway I decided to park the bike and lace up the running shoes. I went out fast...easy, Jimmy. Settled into a good pace and hit three miles at about 26 minutes-168 AVG HR thru 3 miles.
Phuck! 31 minutes into a run I would normally be proud of, my ankle started to really hurt. Sharp pain, unlike the dull pain I have been recently experiencing. Yes, I was beginning to experience some cramping in my vastus medialis (inner head) (ok, it's that muscle just above the knee cap to the inside of the upper leg). But I felt I could have pulled it back a bit and still been within the perscribed HR zone, hopefully reducing the cramping. Unfortunately, I was unable to do it and, fearing the worst for my ankle if I were to continue, I bailed on the run and drove home a bit disappointed. A bit, not too much.
Good ride...good run. They were just both cut short.
It's now 5:27PM and wifey and I are enjoying some champagne. It's pink. But I have to admit it's pretty good.
I need to drink some MUSCLE ARMOR. Which I am now obsessed with. And if you all are lucky I'll snap some photos of the garage project from the weekend.
Thanks for e-mails wishing me well with the ankle. I'll keep everyone updated. Seeing a friend's father, a podiatrist, next week as a precaution.
Today's brick called for a warmup, then 5 x 20 minutes at 220-240 watts on 10 minutes rest. Then a one hour run steady at 155-165 HR then 15 minutes easy.
Here is the ride data.
I don't usually write this much about experiences within a training session, but this is a day that needs some explaining.
I warmed up with a group of friends, all strong cyclists. After about twenty minutes of chatting and warming up, I set out from the rest of the group. Good first interval. They caught me in my first recovery period. As they were exchaning pulls, they moved on and built a lead on me until the beginning of my second interval. I noticed I was keeping a steady distance between them and myself-again, even though they were exchanging pulls and I was alone, by myself in no man's land-this gave me some confidence.
I was really pleased with the way things were going, especially when I ended up passing them and leaving_them_in_the_dust on my third and fourth intervals. I was feeling really good until the 9th minute of my fourth interval, when I started getting some stomach issues (like coming back up, not trying to shove its way out). They went from "oh, gosh" to "holy shit" in about 30 seconds. Little vomit. Don't know why, just a little thick spit up. After a couple of minutes I wasn't feeling better and so I started doubting my fifth interval.
As you can see above, the data is good for each 20 minute interval. The problem? I knew I didn't have a fifth one in me if I was going run the hour at 155-165 HR. But what if my ankle acts up and I can't finish my hour run? Wouldn't I have cut my ride short in vain? Probably, but I figured it was more important to (a) get the run in (b) test the ankle and (c) practice bike-to-longish-run nutrition. Moreover, my first four intervals were all pretty good...until I trailed a bit into the end of my fourth interval.
Anyway I decided to park the bike and lace up the running shoes. I went out fast...easy, Jimmy. Settled into a good pace and hit three miles at about 26 minutes-168 AVG HR thru 3 miles.
Phuck! 31 minutes into a run I would normally be proud of, my ankle started to really hurt. Sharp pain, unlike the dull pain I have been recently experiencing. Yes, I was beginning to experience some cramping in my vastus medialis (inner head) (ok, it's that muscle just above the knee cap to the inside of the upper leg). But I felt I could have pulled it back a bit and still been within the perscribed HR zone, hopefully reducing the cramping. Unfortunately, I was unable to do it and, fearing the worst for my ankle if I were to continue, I bailed on the run and drove home a bit disappointed. A bit, not too much.
Good ride...good run. They were just both cut short.
It's now 5:27PM and wifey and I are enjoying some champagne. It's pink. But I have to admit it's pretty good.
I need to drink some MUSCLE ARMOR. Which I am now obsessed with. And if you all are lucky I'll snap some photos of the garage project from the weekend.
Thanks for e-mails wishing me well with the ankle. I'll keep everyone updated. Seeing a friend's father, a podiatrist, next week as a precaution.
Friday, February 23, 2007
Friday, February 23rd
Hard trainer ride:
w/u
20 x 30 seconds at 300-310 on 30 second recoveries
20 minutes at 220-240 (this was tougher than I thought it would be)
Decided not to run b/c I was running late.
w/u
20 x 30 seconds at 300-310 on 30 second recoveries
20 minutes at 220-240 (this was tougher than I thought it would be)
Decided not to run b/c I was running late.
Thursday, February 22, 2007
Thursday, February 22nd
Masters Swim:
w/u
200 swim
200 pull
200 kick
----------
100 swim moderate
50 kick
50 fly
100 swim moderate
50 kick
50 back
100 swim moderate
50 kick
50 breast
100 swim moderate
50 kick
50 free hard
-----------
2 x 75 breathing every 5
2 x 50 breathing every 3
2 x 25 no breathe
repeat x 2
-----------
200 easy
150 moderate
100 moderate hard
50 hard
4 x 25 all out on 10 seconds rest
repeat x 3
-----------
200 free c/d
Pretty tough session.
4.3k
w/u
200 swim
200 pull
200 kick
----------
100 swim moderate
50 kick
50 fly
100 swim moderate
50 kick
50 back
100 swim moderate
50 kick
50 breast
100 swim moderate
50 kick
50 free hard
-----------
2 x 75 breathing every 5
2 x 50 breathing every 3
2 x 25 no breathe
repeat x 2
-----------
200 easy
150 moderate
100 moderate hard
50 hard
4 x 25 all out on 10 seconds rest
repeat x 3
-----------
200 free c/d
Pretty tough session.
4.3k
Wednesday, February 21, 2007
Wednesday, February 21st
Bike ride:
5 min w/u
6 x 2:30 at 300-310 on 3:00 recoveries.
1 x 15:00 at 210-220
short c/d
I was about 10 watts off target on all but one interval. Ouch.
Run:
10 minute run. Simply to test my ankle, which has been giving me trouble. Felt fine, not perfect, but better than it has the last few days for sure. It's the Peroneus Brevis Tendon pictured below I think.
5 min w/u
6 x 2:30 at 300-310 on 3:00 recoveries.
1 x 15:00 at 210-220
short c/d
I was about 10 watts off target on all but one interval. Ouch.
Run:
10 minute run. Simply to test my ankle, which has been giving me trouble. Felt fine, not perfect, but better than it has the last few days for sure. It's the Peroneus Brevis Tendon pictured below I think.
Tuesday, February 20, 2007
Tuesday, February 20th
Dad's Club Swim (cold water):
200 easy
3 x 50 descend to fast
repeat
main set:
6 x 300 as follows
-300 on 4:40 (I swam 4:37 and took 15 sec rest for 4:52)
-300 on 4:30 (I swam 4:32 and took 10 seconds rest for 4:42...I should have taken 5 more seconds rest)
-300 on 4:20 (I swam 4:27 and had took 20 seconds rest for 4:47...not taking that extra five seconds rest before this 300 affected me. I would have taken more rest after this 300 had the next 300 not been an easy 5:20)
-300 on 5:20 (I took 10 seconds rest but didn't need it-just cleared the goggles)
-300 on 4:20 (I swam hard, finishing in 4:17 and took 40 seconds rest. I just had to.)
-300 on 4:00 (I swam my ass off and only hit 4:10. I was reaching complete red line.)
200 c/d
------------------
2.7k
Focker, out!
200 easy
3 x 50 descend to fast
repeat
main set:
6 x 300 as follows
-300 on 4:40 (I swam 4:37 and took 15 sec rest for 4:52)
-300 on 4:30 (I swam 4:32 and took 10 seconds rest for 4:42...I should have taken 5 more seconds rest)
-300 on 4:20 (I swam 4:27 and had took 20 seconds rest for 4:47...not taking that extra five seconds rest before this 300 affected me. I would have taken more rest after this 300 had the next 300 not been an easy 5:20)
-300 on 5:20 (I took 10 seconds rest but didn't need it-just cleared the goggles)
-300 on 4:20 (I swam hard, finishing in 4:17 and took 40 seconds rest. I just had to.)
-300 on 4:00 (I swam my ass off and only hit 4:10. I was reaching complete red line.)
200 c/d
------------------
2.7k
Focker, out!
Monday, February 19, 2007
Sunday, February 18th
Sunday's long ride was really pleasant. Not tired like I thought I would be given Saturday's training. Got a good long warm up in. Took it easy through the first couple of intervals but hit my marks. And to top it all off, the weather was superb...finally!
I tried my aero helmet to make sure it was comfortable. It breathes quite well. I noticed a difference in the way it "rode" relative to my normal road helment, in particular, when looking down. Air seems to flow more smoothly across it. Naturally it seemed to make the most difference when I got my speeds up above 23-24 MPH.
PT Data:
I tried my aero helmet to make sure it was comfortable. It breathes quite well. I noticed a difference in the way it "rode" relative to my normal road helment, in particular, when looking down. Air seems to flow more smoothly across it. Naturally it seemed to make the most difference when I got my speeds up above 23-24 MPH.
PT Data:
Saturday, February 17, 2007
Saturday, February 17th
Masters Swim:
300 swim
100 kick
100 drill
100 pull
--------------
1 x 400 swim
2 x 200 swim on short rest
4 x 100 swim on even shorter rest
1 x 400 pull
--------------
300 swim moderate
4 x 75 fast on 30 seconds rest
repeat
repeat
--------------
200 c/d
--------------
3.8k yards total
Run:
12 mile run at Memorial Park. Given the pace/mile, my HR reaidngs were high thanks to the swim prior to the workout.
Mile 1: 8:52 AVG HR 150
Mile 2: 9:03 AVG HR 159
Mile 3: 9:09 AVG HR 162
Mile 4: 9:18 AVG HR 157
Mile 5: 9:12 AVG HR 163
Mile 6: 8:59 AVG HR 166
Mile 7: 9:07 AVG HR 159
Mile 8: 9:09 AVG HR 166
Mile 9: 8:06 AVG HR 169
Mile 10: 8:21 AVG HR 167
Mile 11: 8:33 AVG HR 166
Mile 12: 8:40 AVG HR 168
Bike:
60 minute spin. PT data:
300 swim
100 kick
100 drill
100 pull
--------------
1 x 400 swim
2 x 200 swim on short rest
4 x 100 swim on even shorter rest
1 x 400 pull
--------------
300 swim moderate
4 x 75 fast on 30 seconds rest
repeat
repeat
--------------
200 c/d
--------------
3.8k yards total
Run:
12 mile run at Memorial Park. Given the pace/mile, my HR reaidngs were high thanks to the swim prior to the workout.
Mile 1: 8:52 AVG HR 150
Mile 2: 9:03 AVG HR 159
Mile 3: 9:09 AVG HR 162
Mile 4: 9:18 AVG HR 157
Mile 5: 9:12 AVG HR 163
Mile 6: 8:59 AVG HR 166
Mile 7: 9:07 AVG HR 159
Mile 8: 9:09 AVG HR 166
Mile 9: 8:06 AVG HR 169
Mile 10: 8:21 AVG HR 167
Mile 11: 8:33 AVG HR 166
Mile 12: 8:40 AVG HR 168
Bike:
60 minute spin. PT data:
Thursday, February 15, 2007
Thursday, February 15th
This morning's trainer ride was ugly and I am left feeling less-than-confident. The plan was to ride 6 x 2:30 at 310-320 watts on 3 minute recos then to ride 15 minutes at 210-220 then to run 2 miles.
I woke up feeling very dehydrated (likely from travel) and a little feverish. I hopped on and gave myself a five minute warm up and then when into my first interval. WOW it was hard to push the gears this morning. My legs were on_fire and I found myself really laboring to sping the crank arms at the perscribed wattage. By the end of the 2:30 my heart rate had skyrocketed to 169. Good I thought, that's the point of the workout. But I also felt like I was overexerting myself. Maybe that was the point too.
Second interval...holy shit. I could hardly breathe for the last 45 seconds. I felt as close to drowning as I ever want to feel.
Third interval...ok I can't go on at this level. I was able to keep at 300 watts for 1:35 or so and then I decided to back off. I decided 290-300 was a better level. When I tried to spin back up, I had nothing. Nothing.
Fearing a lot of different things, I decided to back out of the workout all together and will hydrate all day in prep for tonight's swim, which I hope goes well.
Awful.
I woke up feeling very dehydrated (likely from travel) and a little feverish. I hopped on and gave myself a five minute warm up and then when into my first interval. WOW it was hard to push the gears this morning. My legs were on_fire and I found myself really laboring to sping the crank arms at the perscribed wattage. By the end of the 2:30 my heart rate had skyrocketed to 169. Good I thought, that's the point of the workout. But I also felt like I was overexerting myself. Maybe that was the point too.
Second interval...holy shit. I could hardly breathe for the last 45 seconds. I felt as close to drowning as I ever want to feel.
Third interval...ok I can't go on at this level. I was able to keep at 300 watts for 1:35 or so and then I decided to back off. I decided 290-300 was a better level. When I tried to spin back up, I had nothing. Nothing.
Fearing a lot of different things, I decided to back out of the workout all together and will hydrate all day in prep for tonight's swim, which I hope goes well.
Awful.
Wednesday, February 14th
30 minute treadmill run early early AM. Ran sort of slow because I was tired. 8:45 pace for 30 minutes.
Tuesday, February 13, 2007
Tuesday, February 13th
My name is Jim Hinton. I travel. I fly coach. I rent a car. I (help) do deals. I swim in a heated lap pool at a baller_ass_resort (Hyatt Regency: Denver Convention Center) in Denver.
200 w/u
4 x 5 x 100 descending with easy 50's between each set of 5 x 100s.
200 c/d
-----------
2.6K(m)
200 w/u
4 x 5 x 100 descending with easy 50's between each set of 5 x 100s.
200 c/d
-----------
2.6K(m)
Monday, February 12, 2007
Sunday. February 11th
I definitely felt yesterday that I had run 15 miles the day before. It was a good ride. A little eratic in terms of power output but it was a good 4 hour "recovery" ride.
Saturday, February 10, 2007
Saturday, February 10th
15 mile run at Memorial Park. 150 max HR first 2 loops, 155 max HR second 2 loops, max 160 HR last loop.
Splits:
Mile 1: 8:52 AVG HR 148
Mile 2: 8:52 AVG HR 151
Mile 3: 9:07 AVG HR 155 (oops)
---------------------------
Mile 4: 9:34 AVG HR 148
Mile 5: 9:27 AVG HR 153 (oops)
Mile 6: 9:50 AVG HR 154 (oops)
---------------------------
Mile 7: 8:40 AVG HR 155
Mile 8: 8:51 AVG HR 158 (oops)
Mile 9: 8:47 AVG HR 159 (oops)
---------------------------
Mile 10: 8:45 AVG HR 152
Mile 11: 8:48 AVG HR 159 (oops)
Mile 12: 8:55 AVG HR 157 (oops)
----------------------------
Mile 13: 8:21 AVG HR 158
Mile 14: 8:30 AVG HR 164 (oops)
Mile 15: 8:09 AVG HR 166 (oops)
Notice any trends here? Too many oops's. I was feeling good though. Despite some physical pain in my knees caps I was feeling like I could have kept running if I needed to. That doesn't mean I wasn't happy when it was over, just that I felt alright through the entire set.
4 hour ride tomorrow. Hopefully it warms up a bit. This morning's run was downright cold.
Splits:
Mile 1: 8:52 AVG HR 148
Mile 2: 8:52 AVG HR 151
Mile 3: 9:07 AVG HR 155 (oops)
---------------------------
Mile 4: 9:34 AVG HR 148
Mile 5: 9:27 AVG HR 153 (oops)
Mile 6: 9:50 AVG HR 154 (oops)
---------------------------
Mile 7: 8:40 AVG HR 155
Mile 8: 8:51 AVG HR 158 (oops)
Mile 9: 8:47 AVG HR 159 (oops)
---------------------------
Mile 10: 8:45 AVG HR 152
Mile 11: 8:48 AVG HR 159 (oops)
Mile 12: 8:55 AVG HR 157 (oops)
----------------------------
Mile 13: 8:21 AVG HR 158
Mile 14: 8:30 AVG HR 164 (oops)
Mile 15: 8:09 AVG HR 166 (oops)
Notice any trends here? Too many oops's. I was feeling good though. Despite some physical pain in my knees caps I was feeling like I could have kept running if I needed to. That doesn't mean I wasn't happy when it was over, just that I felt alright through the entire set.
4 hour ride tomorrow. Hopefully it warms up a bit. This morning's run was downright cold.
Friday, February 9, 2007
Thursday, February 9th
Masters Swim was tough yesterday.
4.1K
600 w/u
6 x 75 - (2 swim, 2 kick, 2 pull)
500 straight moderate swim
50 easy
4 x 125 swim - (easy, hard, easy, hard)
4 x 125 pull - (3,5,7,5,3 on the 25's)
500 swim - (250 easy, 250 hard)
5 x 100 IM no rest dropping one stroke each, all free last 100
6 x 50 - (one 50 easy, one 50 hard)
200 c/d
I hope everyone knows that "K" is not kilometers but instead is a reference to 4,100 YARDS. It's like "Y2K". No one ever thought that meant "Year 2,000 meters"...right? There's a difference.
4.1K
600 w/u
6 x 75 - (2 swim, 2 kick, 2 pull)
500 straight moderate swim
50 easy
4 x 125 swim - (easy, hard, easy, hard)
4 x 125 pull - (3,5,7,5,3 on the 25's)
500 swim - (250 easy, 250 hard)
5 x 100 IM no rest dropping one stroke each, all free last 100
6 x 50 - (one 50 easy, one 50 hard)
200 c/d
I hope everyone knows that "K" is not kilometers but instead is a reference to 4,100 YARDS. It's like "Y2K". No one ever thought that meant "Year 2,000 meters"...right? There's a difference.
Thursday, February 8, 2007
Thursday, February 8th
Good news and bad news. Bad news? I didn't get my workout done yesterday. Just didn't. No excuse. More bad news? Guess whose PT doesn't pick up HR again. Yeah, mine.
Good news? This morning's workout went off nicely. Although you won't see it in the PT data below, my HR was really high this morning, which was a stark contrast to yesterday's seemingly low/inaccurate HR measurements. My HR got up into the low 170's late into some of the intervals. It easily hit 161-162 in all but the first two.
As for reporting my workout, we're going to try a little something new today. In an effort to try to make my PT data more legible, I have created a jpeg file that I will upload to the blog. Just click on the image below to enlarge it. I have left out the 3:00 rests in between each two minute interval at 290-320 watts to save room. I also deleted the Peak 5, 10, 20 and 30 measurements.
The last interval is a little sub 290 because I was trying to go on feel and ended up a bit short. Oh well, I was close. Cadence was super low today.
Here it goes:
Good news? This morning's workout went off nicely. Although you won't see it in the PT data below, my HR was really high this morning, which was a stark contrast to yesterday's seemingly low/inaccurate HR measurements. My HR got up into the low 170's late into some of the intervals. It easily hit 161-162 in all but the first two.
As for reporting my workout, we're going to try a little something new today. In an effort to try to make my PT data more legible, I have created a jpeg file that I will upload to the blog. Just click on the image below to enlarge it. I have left out the 3:00 rests in between each two minute interval at 290-320 watts to save room. I also deleted the Peak 5, 10, 20 and 30 measurements.
The last interval is a little sub 290 because I was trying to go on feel and ended up a bit short. Oh well, I was close. Cadence was super low today.
Here it goes:
Wednesday, February 7, 2007
Wednesday, February 7th
I had some issues this AM. First, I was riding along on the trainer and after 8 minutes at 220 watts my heart rate had not risen above 138. It was just sitting there, not budging an inch. I road three more minutes...nothing. I felt like I was going to keel over but my HR would not rise to the 155 requirement I needed to then back off. Then suddenly, I felt the VERY urgent need to use the restroom (thanks Salmon avocado sushi).
We'll try again tonight.
We'll try again tonight.
Monday, February 5, 2007
Sunday, February 4th
The ride was long and it was too hard too early. We averaged 22.5MPH from Brookshire to Hempstead, making it 68 minutes from point to point. Even with a slight tailwind that is too hard. It made for a hairy last hour and a half.
Entire workout (179 watts):
Duration: 4:06:53
Work: 2639 kJ
TSS: 466.8 (intensity factor 1.067)
Norm Power: 197
VI: 1.1
Distance: 78.531 mi
Min Max Avg
Power: 0 659 179 watts
Heart rate: 22 240 140 bpm
Cadence: 24 131 84 rpm
Speed: 2.4 28.3 19.1 mph
Pace 2:07 25:25 3:08 min/mi
Hub Torque: 0 304 64 lb-in
Crank Torque: 0 1098 182 lb-in
Peak 5s (518 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 131 ft
Min Max Avg
Power: 446 659 518 watts
Heart rate: 157 161 159 bpm
Cadence: 53 71 62 rpm
Speed: 14.7 19.1 17.2 mph
Pace 3:08 4:04 3:29 min/mi
Hub Torque: 155 297 205 lb-in
Crank Torque: 531 1051 726 lb-in
Peak 10s (436 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 230 ft
Min Max Avg
Power: 236 559 436 watts
Heart rate: 138 139 138 bpm
Cadence: 38 94 72 rpm
Speed: 8 20.9 15.4 mph
Pace 2:52 7:29 3:53 min/mi
Hub Torque: 75 300 200 lb-in
Crank Torque: 0 1098 529 lb-in
Peak 20s (332 watts):
Duration: 0:20
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 545 ft
Min Max Avg
Power: 252 394 332 watts
Heart rate: 119 133 128 bpm
Cadence: 78 87 82 rpm
Speed: 17.4 19.6 18.5 mph
Pace 3:04 3:27 3:15 min/mi
Hub Torque: 93 147 120 lb-in
Crank Torque: 266 421 343 lb-in
Peak 30s (306 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.3 (intensity factor 1.656)
Norm Power: n/a
VI: n/a
Distance: 817 ft
Min Max Avg
Power: 195 394 306 watts
Heart rate: 115 136 126 bpm
Cadence: 78 89 82 rpm
Speed: 17.3 19.9 18.4 mph
Pace 3:00 3:28 3:15 min/mi
Hub Torque: 73 147 110 lb-in
Crank Torque: 206 421 315 lb-in
Peak 1min (280 watts):
Duration: 1:00
Work: 17 kJ
TSS: 3.9 (intensity factor 1.531)
Norm Power: n/a
VI: n/a
Distance: 0.308 mi
Min Max Avg
Power: 199 392 280 watts
Heart rate: n/a n/a n/a bpm
Cadence: 86 96 89 rpm
Speed: 17.4 20.6 18.3 mph
Pace 2:55 3:27 3:17 min/mi
Hub Torque: 71 144 102 lb-in
Crank Torque: 181 372 266 lb-in
Peak 2min (265 watts):
Duration: 2:01
Work: 32 kJ
TSS: 7.1 (intensity factor 1.45)
Norm Power: n/a
VI: n/a
Distance: 0.641 mi
Min Max Avg
Power: 133 392 265 watts
Heart rate: n/a n/a n/a bpm
Cadence: 81 100 90 rpm
Speed: 17.4 21.3 19.1 mph
Pace 2:49 3:27 3:09 min/mi
Hub Torque: 42 144 93 lb-in
Crank Torque: 119 372 249 lb-in
Peak 5min (244 watts):
Duration: 5:01
Work: 74 kJ
TSS: 14.8 (intensity factor 1.329)
Norm Power: 246
VI: 1.01
Distance: 2.062 mi
Min Max Avg
Power: 104 517 244 watts
Heart rate: 146 164 157 bpm
Cadence: 81 98 93 rpm
Speed: 21.7 26.1 24.6 mph
Pace 2:18 2:46 2:26 min/mi
Hub Torque: 28 141 66 lb-in
Crank Torque: 95 485 223 lb-in
Peak 10min (235 watts):
Duration: 10:01
Work: 141 kJ
TSS: 28 (intensity factor 1.295)
Norm Power: 240
VI: 1.02
Distance: 3.914 mi
Min Max Avg
Power: 0 659 235 watts
Heart rate: 144 164 157 bpm
Cadence: 34 113 89 rpm
Speed: 12.6 26.1 23.4 mph
Pace 2:18 4:45 2:34 min/mi
Hub Torque: 0 297 67 lb-in
Crank Torque: 0 1051 226 lb-in
Peak 20min (226 watts):
Duration: 20:01
Work: 272 kJ
TSS: 51.2 (intensity factor 1.239)
Norm Power: 229
VI: 1.01
Distance: 7.767 mi
Min Max Avg
Power: 0 659 226 watts
Heart rate: 144 164 155 bpm
Cadence: 34 113 89 rpm
Speed: 12.6 26.1 23.3 mph
Pace 2:18 4:45 2:35 min/mi
Hub Torque: 0 297 65 lb-in
Crank Torque: 0 1051 218 lb-in
Peak 30min (219 watts):
Duration: 30:01
Work: 395 kJ
TSS: 73.7 (intensity factor 1.214)
Norm Power: 225
VI: 1.02
Distance: 11.653 mi
Min Max Avg
Power: 0 659 219 watts
Heart rate: 118 164 152 bpm
Cadence: 34 122 88 rpm
Speed: 12.6 28.3 23.3 mph
Pace 2:07 4:45 2:34 min/mi
Hub Torque: 0 297 63 lb-in
Crank Torque: 0 1051 212 lb-in
Peak 60min (205 watts):
Duration: 1:00:01
Work: 737 kJ
TSS: 136.3 (intensity factor 1.167)
Norm Power: 216
VI: 1.06
Distance: 22.66 mi
Min Max Avg
Power: 0 659 205 watts
Heart rate: 101 164 148 bpm
Cadence: 34 131 87 rpm
Speed: 12.6 28.3 22.7 mph
Pace 2:07 4:45 2:39 min/mi
Hub Torque: 0 297 60 lb-in
Crank Torque: 0 1051 201 lb-in
Entire workout (179 watts):
Duration: 4:06:53
Work: 2639 kJ
TSS: 466.8 (intensity factor 1.067)
Norm Power: 197
VI: 1.1
Distance: 78.531 mi
Min Max Avg
Power: 0 659 179 watts
Heart rate: 22 240 140 bpm
Cadence: 24 131 84 rpm
Speed: 2.4 28.3 19.1 mph
Pace 2:07 25:25 3:08 min/mi
Hub Torque: 0 304 64 lb-in
Crank Torque: 0 1098 182 lb-in
Peak 5s (518 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 131 ft
Min Max Avg
Power: 446 659 518 watts
Heart rate: 157 161 159 bpm
Cadence: 53 71 62 rpm
Speed: 14.7 19.1 17.2 mph
Pace 3:08 4:04 3:29 min/mi
Hub Torque: 155 297 205 lb-in
Crank Torque: 531 1051 726 lb-in
Peak 10s (436 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 230 ft
Min Max Avg
Power: 236 559 436 watts
Heart rate: 138 139 138 bpm
Cadence: 38 94 72 rpm
Speed: 8 20.9 15.4 mph
Pace 2:52 7:29 3:53 min/mi
Hub Torque: 75 300 200 lb-in
Crank Torque: 0 1098 529 lb-in
Peak 20s (332 watts):
Duration: 0:20
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 545 ft
Min Max Avg
Power: 252 394 332 watts
Heart rate: 119 133 128 bpm
Cadence: 78 87 82 rpm
Speed: 17.4 19.6 18.5 mph
Pace 3:04 3:27 3:15 min/mi
Hub Torque: 93 147 120 lb-in
Crank Torque: 266 421 343 lb-in
Peak 30s (306 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.3 (intensity factor 1.656)
Norm Power: n/a
VI: n/a
Distance: 817 ft
Min Max Avg
Power: 195 394 306 watts
Heart rate: 115 136 126 bpm
Cadence: 78 89 82 rpm
Speed: 17.3 19.9 18.4 mph
Pace 3:00 3:28 3:15 min/mi
Hub Torque: 73 147 110 lb-in
Crank Torque: 206 421 315 lb-in
Peak 1min (280 watts):
Duration: 1:00
Work: 17 kJ
TSS: 3.9 (intensity factor 1.531)
Norm Power: n/a
VI: n/a
Distance: 0.308 mi
Min Max Avg
Power: 199 392 280 watts
Heart rate: n/a n/a n/a bpm
Cadence: 86 96 89 rpm
Speed: 17.4 20.6 18.3 mph
Pace 2:55 3:27 3:17 min/mi
Hub Torque: 71 144 102 lb-in
Crank Torque: 181 372 266 lb-in
Peak 2min (265 watts):
Duration: 2:01
Work: 32 kJ
TSS: 7.1 (intensity factor 1.45)
Norm Power: n/a
VI: n/a
Distance: 0.641 mi
Min Max Avg
Power: 133 392 265 watts
Heart rate: n/a n/a n/a bpm
Cadence: 81 100 90 rpm
Speed: 17.4 21.3 19.1 mph
Pace 2:49 3:27 3:09 min/mi
Hub Torque: 42 144 93 lb-in
Crank Torque: 119 372 249 lb-in
Peak 5min (244 watts):
Duration: 5:01
Work: 74 kJ
TSS: 14.8 (intensity factor 1.329)
Norm Power: 246
VI: 1.01
Distance: 2.062 mi
Min Max Avg
Power: 104 517 244 watts
Heart rate: 146 164 157 bpm
Cadence: 81 98 93 rpm
Speed: 21.7 26.1 24.6 mph
Pace 2:18 2:46 2:26 min/mi
Hub Torque: 28 141 66 lb-in
Crank Torque: 95 485 223 lb-in
Peak 10min (235 watts):
Duration: 10:01
Work: 141 kJ
TSS: 28 (intensity factor 1.295)
Norm Power: 240
VI: 1.02
Distance: 3.914 mi
Min Max Avg
Power: 0 659 235 watts
Heart rate: 144 164 157 bpm
Cadence: 34 113 89 rpm
Speed: 12.6 26.1 23.4 mph
Pace 2:18 4:45 2:34 min/mi
Hub Torque: 0 297 67 lb-in
Crank Torque: 0 1051 226 lb-in
Peak 20min (226 watts):
Duration: 20:01
Work: 272 kJ
TSS: 51.2 (intensity factor 1.239)
Norm Power: 229
VI: 1.01
Distance: 7.767 mi
Min Max Avg
Power: 0 659 226 watts
Heart rate: 144 164 155 bpm
Cadence: 34 113 89 rpm
Speed: 12.6 26.1 23.3 mph
Pace 2:18 4:45 2:35 min/mi
Hub Torque: 0 297 65 lb-in
Crank Torque: 0 1051 218 lb-in
Peak 30min (219 watts):
Duration: 30:01
Work: 395 kJ
TSS: 73.7 (intensity factor 1.214)
Norm Power: 225
VI: 1.02
Distance: 11.653 mi
Min Max Avg
Power: 0 659 219 watts
Heart rate: 118 164 152 bpm
Cadence: 34 122 88 rpm
Speed: 12.6 28.3 23.3 mph
Pace 2:07 4:45 2:34 min/mi
Hub Torque: 0 297 63 lb-in
Crank Torque: 0 1051 212 lb-in
Peak 60min (205 watts):
Duration: 1:00:01
Work: 737 kJ
TSS: 136.3 (intensity factor 1.167)
Norm Power: 216
VI: 1.06
Distance: 22.66 mi
Min Max Avg
Power: 0 659 205 watts
Heart rate: 101 164 148 bpm
Cadence: 34 131 87 rpm
Speed: 12.6 28.3 22.7 mph
Pace 2:07 4:45 2:39 min/mi
Hub Torque: 0 297 60 lb-in
Crank Torque: 0 1051 201 lb-in
Sunday, February 4, 2007
Sunday, February 4th
The weather looks to be a little more promising this morning. 0 wind and about 45 degrees once we will start riding. It should warm up too s the sun is out today. It's amazing how much effect the weather can have on my demeanor.
If it rains tonight in Miami, which the weathermen are predicting it will for the first time in Super Bowl history, then I say the Bears by two touchdowns. If it doesn't rain too bad then I say Colts by a touchdown. I just think the Bears are a tougher team and they have a pair of backs that will grind Indy's run defense.
I'll DL my PT data tomorrow at work and post it then. 4 hour ride today.
If it rains tonight in Miami, which the weathermen are predicting it will for the first time in Super Bowl history, then I say the Bears by two touchdowns. If it doesn't rain too bad then I say Colts by a touchdown. I just think the Bears are a tougher team and they have a pair of backs that will grind Indy's run defense.
I'll DL my PT data tomorrow at work and post it then. 4 hour ride today.
Saturday, February 3, 2007
Saturday, February 3rd
F*ck!ng local CBS affiliate (is that redundant) would rather air infomercials than air the XTERRA World Championships. Why would CBS spend ten, possibly hundreds, of thousands of dollars to fly a crew to Hawaii, film the event, produce it, edit it, lay a soundtrack, and then NOT show it in the fourth largest city in America? It's beyond me.
This morning's 12 mile run at Memorial Park (I ran true 3 mile loops) was a little eratic. Let's take a look at the splits:
Mile 1 8:30 AVG HR 147
Mile 2 8:00 AVG HR 153
Mile 3 8:15 AVG HR 160
Mile 4 8:30 AVG HR 155
Mile 5 8:30 AVG HR 158
Mile 6 8:20 AVG HR 158
Mile 7 8:15 AVG HR 161
Mile 8 8:20 AVG HR 164
Mile 9 8:10 AVG HR 165
Mile 10 7:00 AVG HR 168
Mile 11 7:50 AVG HR 170
Mile 12 7:45 AVG HR 171
Overall I was pleased but I felt like that first mile was going to be 9:15, not 8:30. That was a little alarming in that I thought I may have blown myself up. But all is well that ends well I suppose. Yesterday's day off certainly allowed my legs to recover from Thursday's bike/swim volume. I finished running at 11:20 or so this morning so I should have plenty of time to recover before I ride 4 hours with Justin and Biff tomorrow morning, starting at about the same time I did this morning, 9-9:30. This will be an interesting ride and I hope it goes well. I will be trying some new sodium/magnesium pills to see if it eases the cramping Ive been experiencing as of late.
Cheers,
Jimbo
This morning's 12 mile run at Memorial Park (I ran true 3 mile loops) was a little eratic. Let's take a look at the splits:
Mile 1 8:30 AVG HR 147
Mile 2 8:00 AVG HR 153
Mile 3 8:15 AVG HR 160
Mile 4 8:30 AVG HR 155
Mile 5 8:30 AVG HR 158
Mile 6 8:20 AVG HR 158
Mile 7 8:15 AVG HR 161
Mile 8 8:20 AVG HR 164
Mile 9 8:10 AVG HR 165
Mile 10 7:00 AVG HR 168
Mile 11 7:50 AVG HR 170
Mile 12 7:45 AVG HR 171
Overall I was pleased but I felt like that first mile was going to be 9:15, not 8:30. That was a little alarming in that I thought I may have blown myself up. But all is well that ends well I suppose. Yesterday's day off certainly allowed my legs to recover from Thursday's bike/swim volume. I finished running at 11:20 or so this morning so I should have plenty of time to recover before I ride 4 hours with Justin and Biff tomorrow morning, starting at about the same time I did this morning, 9-9:30. This will be an interesting ride and I hope it goes well. I will be trying some new sodium/magnesium pills to see if it eases the cramping Ive been experiencing as of late.
Cheers,
Jimbo
Thursday, February 1, 2007
February 1, 2007
This morning's workout went MUCH better than expected. Having left the office at 8:30 last night I was a little tired. I_am_going_to_drink_water_all_day_today before tonight's masters workout. I think Bart will be joining us tonight.
I also think I am going to have tea and strumpets this afternoon. If I feel like I'm living in England, I might as well live like it.
I did some research this morning and found out that Houston, historically, gets 3.1 inches of rainfall ever January. According to Weather Underground Houston got 5.36 inches in January 2007. That is a 72.9% increase over the normal. And February is off to a good start. Thank God for trainers. Speaking of...
Let me say that if you take off the first three to four seconds on each of these 1 minute, 30 second intervals then the AVG PWR readings get to about 293-300. So these numbers are ever so slightly low.
Power-Tap #1:
Duration: 1:29
Work: 26 kJ
TSS: 6.4 (intensity factor 1.605)
Norm Power: n/a
VI: n/a
Distance: 0.532 mi
Min Max Avg
Power: 99 348 294 watts
Heart rate: 104 148 134 bpm
Cadence: 69 80 77 rpm
Speed: 16 23.4 21.4 mph
Pace 2:34 3:45 2:48 min/mi
Hub Torque: 41 101 91 lb-in
Crank Torque: 109 387 323 lb-in
Power-Tap #3:
Duration: 1:31
Work: 26 kJ
TSS: 6.3 (intensity factor 1.587)
Norm Power: n/a
VI: n/a
Distance: 0.521 mi
Min Max Avg
Power: 53 331 288 watts
Heart rate: 107 155 133 bpm
Cadence: 68 84 82 rpm
Speed: 10.7 21.5 20.6 mph
Pace 2:47 5:35 2:55 min/mi
Hub Torque: 33 104 92 lb-in
Crank Torque: 59 341 297 lb-in
Power-Tap #5:
Duration: 1:29
Work: 26 kJ
TSS: 6.5 (intensity factor 1.619)
Norm Power: n/a
VI: n/a
Distance: 0.516 mi
Min Max Avg
Power: 55 338 295 watts
Heart rate: 112 156 140 bpm
Cadence: 70 86 82 rpm
Speed: 10.4 21.8 20.8 mph
Pace 2:45 5:47 2:53 min/mi
Hub Torque: 35 105 94 lb-in
Crank Torque: 64 360 304 lb-in
Power-Tap #7:
Duration: 1:29
Work: 26 kJ
TSS: 6.3 (intensity factor 1.589)
Norm Power: n/a
VI: n/a
Distance: 0.507 mi
Min Max Avg
Power: 51 335 288 watts
Heart rate: 107 158 140 bpm
Cadence: 67 83 80 rpm
Speed: 10 21.4 20.4 mph
Pace 2:48 5:60 2:57 min/mi
Hub Torque: 34 105 93 lb-in
Crank Torque: 64 348 304 lb-in
Power-Tap #10:
Duration: 1:23
Work: 24 kJ
TSS: 5.6 (intensity factor 1.561)
Norm Power: n/a
VI: n/a
Distance: 0.47 mi
Min Max Avg
Power: 240 337 287 watts
Heart rate: 119 161 143 bpm
Cadence: 75 83 80 rpm
Speed: 19.2 21.1 20.4 mph
Pace 2:50 3:07 2:56 min/mi
Hub Torque: 83 106 94 lb-in
Crank Torque: 263 343 303 lb-in
Power-Tap #12:
Duration: 1:29
Work: 26 kJ
TSS: 6.4 (intensity factor 1.6)
Norm Power: n/a
VI: n/a
Distance: 0.508 mi
Min Max Avg
Power: 81 333 293 watts
Heart rate: 114 163 145 bpm
Cadence: 70 84 81 rpm
Speed: 10.9 21.4 20.4 mph
Pace 2:48 5:29 2:56 min/mi
Hub Torque: 49 104 95 lb-in
Crank Torque: 95 343 307 lb-in
Power-Tap #14:
Duration: 1:29
Work: 26 kJ
TSS: 6 (intensity factor 1.558)
Norm Power: n/a
VI: n/a
Distance: 0.498 mi
Min Max Avg
Power: 61 328 288 watts
Heart rate: 119 161 144 bpm
Cadence: 68 84 79 rpm
Speed: 10.2 21.4 20.0 mph
Pace 2:48 5:53 2:60 min/mi
Hub Torque: 40 108 95 lb-in
Crank Torque: 73 360 305 lb-in
Power-Tap #16:
Duration: 1:31
Work: 28 kJ
TSS: 7.5 (intensity factor 1.72)
Norm Power: n/a
VI: n/a
Distance: 0.521 mi
Min Max Avg
Power: 186 358 314 watts
Heart rate: 121 166 150 bpm
Cadence: 70 86 83 rpm
Speed: 13.2 21.7 20.6 mph
Pace 2:46 4:33 2:54 min/mi
Hub Torque: 91 111 101 lb-in
Crank Torque: 225 360 320 lb-in
Entire workout (141 watts):
Duration: 32:37
Work: 276 kJ
TSS: 78 (intensity factor 1.199)
Norm Power: 222
VI: 1.57
Distance: 7.66 mi
Min Max Avg
Power: 0 358 141 watts
Heart rate: 62 167 130 bpm
Cadence: 30 111 74 rpm
Speed: 3 23.4 14.1 mph
Pace 2:34 20:07 4:15 min/mi
Hub Torque: 0 111 56 lb-in
Crank Torque: 0 387 153 lb-in
I also think I am going to have tea and strumpets this afternoon. If I feel like I'm living in England, I might as well live like it.
I did some research this morning and found out that Houston, historically, gets 3.1 inches of rainfall ever January. According to Weather Underground Houston got 5.36 inches in January 2007. That is a 72.9% increase over the normal. And February is off to a good start. Thank God for trainers. Speaking of...
Let me say that if you take off the first three to four seconds on each of these 1 minute, 30 second intervals then the AVG PWR readings get to about 293-300. So these numbers are ever so slightly low.
Power-Tap #1:
Duration: 1:29
Work: 26 kJ
TSS: 6.4 (intensity factor 1.605)
Norm Power: n/a
VI: n/a
Distance: 0.532 mi
Min Max Avg
Power: 99 348 294 watts
Heart rate: 104 148 134 bpm
Cadence: 69 80 77 rpm
Speed: 16 23.4 21.4 mph
Pace 2:34 3:45 2:48 min/mi
Hub Torque: 41 101 91 lb-in
Crank Torque: 109 387 323 lb-in
Power-Tap #3:
Duration: 1:31
Work: 26 kJ
TSS: 6.3 (intensity factor 1.587)
Norm Power: n/a
VI: n/a
Distance: 0.521 mi
Min Max Avg
Power: 53 331 288 watts
Heart rate: 107 155 133 bpm
Cadence: 68 84 82 rpm
Speed: 10.7 21.5 20.6 mph
Pace 2:47 5:35 2:55 min/mi
Hub Torque: 33 104 92 lb-in
Crank Torque: 59 341 297 lb-in
Power-Tap #5:
Duration: 1:29
Work: 26 kJ
TSS: 6.5 (intensity factor 1.619)
Norm Power: n/a
VI: n/a
Distance: 0.516 mi
Min Max Avg
Power: 55 338 295 watts
Heart rate: 112 156 140 bpm
Cadence: 70 86 82 rpm
Speed: 10.4 21.8 20.8 mph
Pace 2:45 5:47 2:53 min/mi
Hub Torque: 35 105 94 lb-in
Crank Torque: 64 360 304 lb-in
Power-Tap #7:
Duration: 1:29
Work: 26 kJ
TSS: 6.3 (intensity factor 1.589)
Norm Power: n/a
VI: n/a
Distance: 0.507 mi
Min Max Avg
Power: 51 335 288 watts
Heart rate: 107 158 140 bpm
Cadence: 67 83 80 rpm
Speed: 10 21.4 20.4 mph
Pace 2:48 5:60 2:57 min/mi
Hub Torque: 34 105 93 lb-in
Crank Torque: 64 348 304 lb-in
Power-Tap #10:
Duration: 1:23
Work: 24 kJ
TSS: 5.6 (intensity factor 1.561)
Norm Power: n/a
VI: n/a
Distance: 0.47 mi
Min Max Avg
Power: 240 337 287 watts
Heart rate: 119 161 143 bpm
Cadence: 75 83 80 rpm
Speed: 19.2 21.1 20.4 mph
Pace 2:50 3:07 2:56 min/mi
Hub Torque: 83 106 94 lb-in
Crank Torque: 263 343 303 lb-in
Power-Tap #12:
Duration: 1:29
Work: 26 kJ
TSS: 6.4 (intensity factor 1.6)
Norm Power: n/a
VI: n/a
Distance: 0.508 mi
Min Max Avg
Power: 81 333 293 watts
Heart rate: 114 163 145 bpm
Cadence: 70 84 81 rpm
Speed: 10.9 21.4 20.4 mph
Pace 2:48 5:29 2:56 min/mi
Hub Torque: 49 104 95 lb-in
Crank Torque: 95 343 307 lb-in
Power-Tap #14:
Duration: 1:29
Work: 26 kJ
TSS: 6 (intensity factor 1.558)
Norm Power: n/a
VI: n/a
Distance: 0.498 mi
Min Max Avg
Power: 61 328 288 watts
Heart rate: 119 161 144 bpm
Cadence: 68 84 79 rpm
Speed: 10.2 21.4 20.0 mph
Pace 2:48 5:53 2:60 min/mi
Hub Torque: 40 108 95 lb-in
Crank Torque: 73 360 305 lb-in
Power-Tap #16:
Duration: 1:31
Work: 28 kJ
TSS: 7.5 (intensity factor 1.72)
Norm Power: n/a
VI: n/a
Distance: 0.521 mi
Min Max Avg
Power: 186 358 314 watts
Heart rate: 121 166 150 bpm
Cadence: 70 86 83 rpm
Speed: 13.2 21.7 20.6 mph
Pace 2:46 4:33 2:54 min/mi
Hub Torque: 91 111 101 lb-in
Crank Torque: 225 360 320 lb-in
Entire workout (141 watts):
Duration: 32:37
Work: 276 kJ
TSS: 78 (intensity factor 1.199)
Norm Power: 222
VI: 1.57
Distance: 7.66 mi
Min Max Avg
Power: 0 358 141 watts
Heart rate: 62 167 130 bpm
Cadence: 30 111 74 rpm
Speed: 3 23.4 14.1 mph
Pace 2:34 20:07 4:15 min/mi
Hub Torque: 0 111 56 lb-in
Crank Torque: 0 387 153 lb-in
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