Roy's Weblog

Power Intervals @ 130-140%AT TSS 113 IF 0.87

2013-01-30T21:59:00.001+00:00

Graph Overview of Power Intervals

Power Distribution Chart

Heart Rate Overview Chart

Summary

1 min @ 120%AT:

Duration: 1:01

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 10.78%

Pa:HR: 12.5%

Distance: 0.453 mi

Min Max Avg

Power: 162 314 299 watts

Heart Rate: 119 149 138 bpm

Cadence: 96 100 98 rpm

Speed: 23.1 27.4 26.5 mph

Pace 2:11 2:36 2:16 min/mi

Crank Torque: 140 270 257 lb-in

1 min @ 130%AT:

Duration: 1:03

Work: 20 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 20.6%

Pa:HR: 11.58%

Distance: 0.471 mi

Min Max Avg

Power: 97 365 322 watts

Heart Rate: 124 157 141 bpm

Cadence: 71 102 99 rpm

Speed: 20.6 27.8 26.7 mph

Pace 2:09 2:55 2:15 min/mi

Crank Torque: 84 335 275 lb-in

1 min @ 140%AT:

Duration: 1:04

Work: 22 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.58%

Pa:HR: 11.5%

Distance: 0.407 mi

Min Max Avg

Power: 117 385 345 watts

Heart Rate: 135 163 151 bpm

Cadence: 76 107 103 rpm

Speed: 23.7 28.9 28.0 mph

Pace 2:05 2:32 2:08 min/mi

Crank Torque: 130 312 281 lb-in

2 mins @ 130%AT:

Duration: 2:00

Work: 39 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.11%

Pa:HR: 10.1%

Distance: 0.925 mi

Min Max Avg

Power: 231 347 329 watts

Heart Rate: 128 166 155 bpm

Cadence: 97 103 102 rpm

Speed: 25.7 28 27.6 mph

Pace 2:08 2:20 2:11 min/mi

Crank Torque: 201 290 273 lb-in

2 mins @ 140%AT:

Duration: 1:59

Work: 42 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.91%

Pa:HR: 15.29%

Distance: 0.913 mi

Min Max Avg

Power: 294 366 354 watts

Heart Rate: 124 175 160 bpm

Cadence: 98 104 102 rpm

Speed: 26.5 28.1 27.5 mph

Pace 2:08 2:16 2:11 min/mi

Crank Torque: 241 311 295 lb-in

2 mins @ 130%AT:

Duration: 1:58

Work: 39 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.43%

Pa:HR: 10.91%

Distance: 0.899 mi

Min Max Avg

Power: 269 347 330 watts

Heart Rate: 134 172 159 bpm

Cadence: 98 102 101 rpm

Speed: 25.8 27.8 27.2 mph

Pace 2:10 2:20 2:12 min/mi

Crank Torque: 232 292 277 lb-in

2 mins @ 140%AT:

Duration: 2:03

Work: 43 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.1%

Pa:HR: 13.03%

Distance: 0.939 mi

Min Max Avg

Power: 147 369 350 watts

Heart Rate: 133 178 164 bpm

Cadence: 98 103 101 rpm

Speed: 22 28 27.2 mph

Pace 2:09 2:44 2:12 min/mi

Crank Torque: 126 313 293 lb-in

3mins @ 99-110%AT:

Duration: 3:00

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -0.83%

Pa:HR: 4.94%

Distance: 1.359 mi

Min Max Avg

Power: 212 293 261 watts

Heart Rate: 136 163 153 bpm

Cadence: 96 103 99 rpm

Speed: 26.2 28 27.0 mph

Pace 2:08 2:17 2:13 min/mi

Crank Torque: 181 248 222 lb-in

3:03 Rest

Duration: 2:58

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.86%

Pa:HR: 5.74%

Distance: 1.361 mi

Min Max Avg

Power: 206 287 261 watts

Heart Rate: 127 161 151 bpm

Cadence: 96 104 100 rpm

Speed: 26 28.3 27.4 mph

Pace 2:07 2:19 2:12 min/mi

Crank Torque: 169 237 220 lb-in

2:59 Rest

Duration: 2:58

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.15%

Pa:HR: 6.99%

Distance: 1.417 mi

Min Max Avg

Power: 239 291 262 watts

Heart Rate: 124 159 149 bpm

Cadence: 93 101 97 rpm

Speed: 25.2 27.4 26.6 mph

Pace 2:11 2:23 2:16 min/mi

Crank Torque: 208 251 227 lb-in

3:05 Rest

Duration: 2:56

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.6%

Pa:HR: 6.37%

Distance: 1.333 mi

Min Max Avg

Power: 232 297 262 watts

Heart Rate: 122 159 150 bpm

Cadence: 95 103 100 rpm

Speed: 25.9 28.1 27.2 mph

Pace 2:08 2:19 2:13 min/mi

Crank Torque: 196 250 222 lb-in

Entire workout (183 watts):

Duration: 1:30:01

Work: 986 kJ

TSS: 113 (intensity factor 0.87)

Norm Power: 222

VI: 1.21

Pw:HR: 6.35%

Pa:HR: -1.11%

Distance: 35.475 mi

Min Max Avg

Power: 4 385 183 watts

Heart Rate: 96 178 136 bpm

Cadence: 8 107 86 rpm

Speed: 0 28.9 23.4 mph

Pace 2:05 0:00 2:34 min/mi

Crank Torque: 0 724 176 lb-in

Peak 5s (369 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.5%

Pa:HR: -0.59%

Distance: 228 ft

Min Max Avg

Power: 356 385 369 watts

Heart Rate: 135 135 135 bpm

Cadence: 104 104 104 rpm

Speed: 27.9 28.2 28.1 mph

Pace 2:08 2:09 2:08 min/mi

Crank Torque: 289 312 300 lb-in

Peak 10s (366 watts):

Duration: 0:10

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.32%

Pa:HR: 2.43%

Distance: 426 ft

Min Max Avg

Power: 356 385 366 watts

Heart Rate: 135 140 137 bpm

Cadence: 104 105 104 rpm

Speed: 27.9 28.5 28.2 mph

Pace 2:06 2:09 2:08 min/mi

Crank Torque: 289 312 296 lb-in

Peak 20s (362 watts):

Duration: 0:21

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.54%

Pa:HR: 4.01%

Distance: 890 ft

Min Max Avg

Power: 348 385 362 watts

Heart Rate: 135 148 141 bpm

Cadence: 101 106 105 rpm

Speed: 27.5 28.8 28.4 mph

Pace 2:05 2:11 2:07 min/mi

Crank Torque: 277 312 292 lb-in

Peak 30s (360 watts):

Duration: 0:31

Work: 11 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.94%

Pa:HR: 6.15%

Distance: 0.245 mi

Min Max Avg

Power: 344 385 360 watts

Heart Rate: 135 155 144 bpm

Cadence: 101 107 105 rpm

Speed: 27.5 28.9 28.5 mph

Pace 2:05 2:11 2:06 min/mi

Crank Torque: 274 312 289 lb-in

Peak 1min (356 watts):

Duration: 1:01

Work: 21 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 10.42%

Pa:HR: 10.54%

Distance: 0.471 mi

Min Max Avg

Power: 347 366 356 watts

Heart Rate: 133 168 156 bpm

Cadence: 101 104 103 rpm

Speed: 27.4 28.1 27.8 mph

Pace 2:08 2:11 2:10 min/mi

Crank Torque: 287 300 293 lb-in

Peak 2min (354 watts):

Duration: 2:00

Work: 42 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.02%

Pa:HR: 12.3%

Distance: 0.917 mi

Min Max Avg

Power: 293 369 354 watts

Heart Rate: 135 178 165 bpm

Cadence: 98 103 101 rpm

Speed: 25.8 28 27.3 mph

Pace 2:09 2:19 2:12 min/mi

Crank Torque: 250 313 296 lb-in

Peak 5min (261 watts):

Duration: 5:00

Work: 78 kJ

TSS: 11.2 (intensity factor 1.16)

Norm Power: 296

VI: 1.13

Pw:HR: 21.87%

Pa:HR: -1.79%

Distance: 2.036 mi

Min Max Avg

Power: 52 366 261 watts

Heart Rate: 125 175 154 bpm

Cadence: 31 104 89 rpm

Speed: 13 28.1 24.3 mph

Pace 2:08 4:36 2:28 min/mi

Crank Torque: 74 311 237 lb-in

Peak 10min (260 watts):

Duration: 10:01

Work: 156 kJ

TSS: 22.8 (intensity factor 1.17)

Norm Power: 298

VI: 1.15

Pw:HR: 4.16%

Pa:HR: 3.71%

Distance: 4.077 mi

Min Max Avg

Power: 52 369 260 watts

Heart Rate: 124 178 157 bpm

Cadence: 31 104 89 rpm

Speed: 13 28.1 24.3 mph

Pace 2:08 4:36 2:28 min/mi

Crank Torque: 74 313 236 lb-in

Peak 20min (222 watts):

Duration: 20:00

Work: 266 kJ

TSS: 37.6 (intensity factor 1.062)

Norm Power: 271

VI: 1.22

Pw:HR: 8.81%

Pa:HR: 6.06%

Distance: 7.927 mi

Min Max Avg

Power: 52 369 222 watts

Heart Rate: 124 178 149 bpm

Cadence: 31 104 87 rpm

Speed: 13 28.1 23.6 mph

Pace 2:08 4:36 2:32 min/mi

Crank Torque: 74 313 208 lb-in

Peak 30min (215 watts):

Duration: 30:01

Work: 387 kJ

TSS: 52.8 (intensity factor 1.027)

Norm Power: 262

VI: 1.22

Pw:HR: -12.29%

Pa:HR: 12.17%

Distance: 11.941 mi

Min Max Avg

Power: 52 385 215 watts

Heart Rate: 118 178 143 bpm

Cadence: 28 107 87 rpm

Speed: 0 28.9 23.7 mph

Pace 2:05 0:00 2:32 min/mi

Crank Torque: 0 335 202 lb-in

Peak 60min (202 watts):

Duration: 1:00:01

Work: 727 kJ

TSS: 89.5 (intensity factor 0.946)

Norm Power: 241

VI: 1.19

Pw:HR: 10.95%

Pa:HR: -2.13%

Distance: 23.962 mi

Min Max Avg

Power: 52 385 202 watts

Heart Rate: 118 178 142 bpm

Cadence: 8 107 87 rpm

Speed: 0 28.9 23.8 mph

Pace 2:05 0:00 2:31 min/mi

Crank Torque: 0 724 191 lb-in

5 sets of 4mins @ V02Max Ints. TSS 81.9 IF 0.91

2013-01-29T21:45:00.000+00:00

Chart Overview 5 mins Ints @ V02Max

Power Distribution Chart

Heart Rate Distribution Chart

Summary

4 mins @ V02Max:

Duration: 3:59

Work: 62 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 20.85%

Pa:HR: 18.68%

Distance: 1.586 mi

Min Max Avg

Power: 0 375 262 watts

Heart Rate: 128 157 145 bpm

Cadence: 16 173 94 rpm

Speed: 0 27.8 23.8 mph

Pace 2:10 0:00 2:31 min/mi

6:50 Rest

Duration: 3:48

Work: 67 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.11%

Pa:HR: 9.41%

Distance: 1.721 mi

Min Max Avg

Power: 103 320 297 watts

Heart Rate: 130 163 155 bpm

Cadence: 92 102 100 rpm

Speed: 19.6 28 27.0 mph

Pace 2:09 3:03 2:13 min/mi

6:55 Rest

Duration: 3:55

Work: 68 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.48%

Pa:HR: 11.19%

Distance: 1.767 mi

Min Max Avg

Power: 87 316 293 watts

Heart Rate: 132 168 158 bpm

Cadence: 57 102 99 rpm

Speed: 18.6 27.7 26.9 mph

Pace 2:10 3:14 2:14 min/mi

6:54 Rest

Duration: 3:56

Work: 68 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.23%

Pa:HR: 10.43%

Distance: 1.788 mi

Min Max Avg

Power: 93 325 292 watts

Heart Rate: 135 170 162 bpm

Cadence: 72 103 100 rpm

Speed: 21.2 28.1 27.1 mph

Pace 2:08 2:50 2:13 min/mi

6:59 Rest

Duration: 3:48

Work: 67 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.58%

Pa:HR: 9.52%

Distance: 1.727 mi

Min Max Avg

Power: 83 327 297 watts

Heart Rate: 134 173 162 bpm

Cadence: 41 104 100 rpm

Speed: 19 28.3 27.1 mph

Pace 2:07 3:09 2:13 min/mi

Entire workout (199 watts):

Duration: 1:00:00

Work: 714 kJ

TSS: 81.9 (intensity factor 0.909)

Norm Power: 232

VI: 1.17

Pw:HR: 1.3%

Pa:HR: 7.69%

Distance: 24.365 mi

Min Max Avg

Power: 0 375 199 watts

Heart Rate: 91 173 141 bpm

Cadence: 3 173 90 rpm

Speed: 0 28.3 24.2 mph

Pace 2:07 0:00 2:29 min/mi

Peak 5s (369 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.21%

Pa:HR: -10.33%

Distance: 227 ft

Min Max Avg

Power: 363 375 369 watts

Heart Rate: 128 128 128 bpm

Cadence: 81 95 88 rpm

Speed: 22.9 26.5 24.7 mph

Pace 2:16 2:37 2:26 min/mi

Peak 10s (352 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.83%

Pa:HR: -7.74%

Distance: 418 ft

Min Max Avg

Power: 315 375 352 watts

Heart Rate: 128 134 130 bpm

Cadence: 81 102 93 rpm

Speed: 22.9 27.5 25.8 mph

Pace 2:11 2:37 2:19 min/mi

Peak 20s (332 watts):

Duration: 0:20

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 16.61%

Pa:HR: -3.3%

Distance: 783 ft

Min Max Avg

Power: 296 375 332 watts

Heart Rate: 128 140 132 bpm

Cadence: 59 102 93 rpm

Speed: 21.1 27.8 26.0 mph

Pace 2:10 2:50 2:18 min/mi

Peak 30s (316 watts):

Duration: 0:31

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 19.22%

Pa:HR: 3.54%

Distance: 0.227 mi

Min Max Avg

Power: 242 375 316 watts

Heart Rate: 128 145 136 bpm

Cadence: 59 102 95 rpm

Speed: 21.1 27.8 26.2 mph

Pace 2:10 2:50 2:17 min/mi

Peak 1min (308 watts):

Duration: 1:01

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3%

Pa:HR: -1.16%

Distance: 0.469 mi

Min Max Avg

Power: 295 327 308 watts

Heart Rate: 168 173 169 bpm

Cadence: 97 104 101 rpm

Speed: 26.4 28.3 27.6 mph

Pace 2:07 2:16 2:11 min/mi

Peak 2min (306 watts):

Duration: 2:01

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.23%

Pa:HR: 3.08%

Distance: 0.914 mi

Min Max Avg

Power: 295 327 306 watts

Heart Rate: 159 170 166 bpm

Cadence: 97 104 100 rpm

Speed: 26.3 28.2 27.2 mph

Pace 2:08 2:17 2:13 min/mi

Peak 5min (264 watts):

Duration: 5:01

Work: 79 kJ

TSS: 10.1 (intensity factor 1.098)

Norm Power: 280

VI: 1.06

Pw:HR: 24.46%

Pa:HR: 12.78%

Distance: 2.201 mi

Min Max Avg

Power: 83 327 264 watts

Heart Rate: 134 173 162 bpm

Cadence: 41 104 96 rpm

Speed: 19 28.3 26.2 mph

Pace 2:07 3:09 2:17 min/mi

Peak 10min (218 watts):

Duration: 10:01

Work: 130 kJ

TSS: 14.4 (intensity factor 0.928)

Norm Power: 237

VI: 1.09

Pw:HR: -22.71%

Pa:HR: 13.05%

Distance: 4.093 mi

Min Max Avg

Power: 0 375 218 watts

Heart Rate: 122 157 134 bpm

Cadence: 16 173 92 rpm

Speed: 0 27.8 24.4 mph

Pace 2:10 0:00 2:28 min/mi

Peak 20min (208 watts):

Duration: 20:01

Work: 249 kJ

TSS: 29 (intensity factor 0.933)

Norm Power: 238

VI: 1.14

Pw:HR: 1.96%

Pa:HR: -3.3%

Distance: 7.997 mi

Min Max Avg

Power: 0 375 208 watts

Heart Rate: 115 163 137 bpm

Cadence: 16 173 90 rpm

Speed: 0 28 23.8 mph

Pace 2:09 0:00 2:31 min/mi

Peak 30min (208 watts):

Duration: 30:01

Work: 374 kJ

TSS: 44.2 (intensity factor 0.94)

Norm Power: 240

VI: 1.15

Pw:HR: -10.38%

Pa:HR: 7.51%

Distance: 12.487 mi

Min Max Avg

Power: 77 325 208 watts

Heart Rate: 124 170 144 bpm

Cadence: 26 103 91 rpm

Speed: 17 28.1 25.0 mph

Pace 2:08 3:31 2:24 min/mi

Peak 60min (199 watts):

Duration: 1:00:00

Work: 714 kJ

TSS: 81.9 (intensity factor 0.909)

Norm Power: 232

VI: 1.17

Pw:HR: 1.3%

Pa:HR: 7.69%

Distance: 24.365 mi

Min Max Avg

Power: 0 375 199 watts

Heart Rate: 91 173 141 bpm

Cadence: 3 173 90 rpm

Speed: 0 28.3 24.2 mph

Pace 2:07 0:00 2:29 min/mi

Sweet Spot Intervals 3 x 20's @ 91%AT TSS 104.5 IF 0.837

2013-01-28T21:37:00.000+00:00

Graph Overview 3 x 20's @ 91%AT

Heart Rate Distribution Chart Mainly Tempo

Power Distribution Chart High End Tempo Low End Threshold

Summary

New Range #1:

Duration: 3:03

Work: 43 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.61%

Pa:HR: 8.23%

Distance: 1.35 mi

Min Max Avg

Power: 160 259 240 watts

Heart Rate: 123 155 145 bpm

Cadence: 94 99 97 rpm

Speed: 25.8 26.9 26.4 mph

Pace 2:14 2:20 2:16 min/mi

20mins @ 90%AT:

Duration: 20:10

Work: 277 kJ

TSS: 27.2 (intensity factor 0.9)

Norm Power: 229

VI: 1

Pw:HR: 0.55%

Pa:HR: 3.48%

Distance: 8.896 mi

Min Max Avg

Power: 126 250 230 watts

Heart Rate: 115 157 152 bpm

Cadence: 88 102 97 rpm

Speed: 21.6 27.6 26.3 mph

Pace 2:10 2:46 2:17 min/mi

4:58 Rest

Duration: 20:04

Work: 277 kJ

TSS: 27.2 (intensity factor 0.902)

Norm Power: 230

VI: 1

Pw:HR: 4.12%

Pa:HR: 3.77%

Distance: 8.801 mi

Min Max Avg

Power: 112 259 230 watts

Heart Rate: 121 159 153 bpm

Cadence: 92 100 96 rpm

Speed: 21.3 27.3 26.2 mph

Pace 2:12 2:49 2:18 min/mi

4:58 Rest

Duration: 19:57

Work: 278 kJ

TSS: 27.6 (intensity factor 0.911)

Norm Power: 232

VI: 1

Pw:HR: 1.74%

Pa:HR: 2.58%

Distance: 8.801 mi

Min Max Avg

Power: 182 267 233 watts

Heart Rate: 125 157 152 bpm

Cadence: 85 103 96 rpm

Speed: 23.2 28 26.3 mph

Pace 2:09 2:35 2:17 min/mi

Entire workout (196 watts):

Duration: 1:30:00

Work: 1059 kJ

TSS: 104.5 (intensity factor 0.837)

Norm Power: 213

VI: 1.09

Pw:HR: -2.44%

Pa:HR: 5.67%

Distance: 37.59 mi

Min Max Avg

Power: 0 267 196 watts

Heart Rate: 104 159 144 bpm

Cadence: 14 164 92 rpm

Speed: 0 28 24.9 mph

Pace 2:09 0:00 2:24 min/mi

Peak 5s (255 watts):

Duration: 0:06

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -3.17%

Pa:HR: -3.7%

Distance: 253 ft

Min Max Avg

Power: 242 267 255 watts

Heart Rate: 155 155 155 bpm

Cadence: 97 102 99 rpm

Speed: 26.5 27.9 27.3 mph

Pace 2:09 2:16 2:12 min/mi

Peak 10s (248 watts):

Duration: 0:11

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.4%

Pa:HR: -3.17%

Distance: 425 ft

Min Max Avg

Power: 235 259 248 watts

Heart Rate: 154 154 154 bpm

Cadence: 92 98 95 rpm

Speed: 25.2 26.7 26.2 mph

Pace 2:15 2:23 2:18 min/mi

Peak 20s (245 watts):

Duration: 0:21

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.34%

Pa:HR: 3.44%

Distance: 813 ft

Min Max Avg

Power: 234 258 245 watts

Heart Rate: 124 135 130 bpm

Cadence: 96 99 97 rpm

Speed: 26 26.9 26.4 mph

Pace 2:14 2:19 2:16 min/mi

Peak 30s (244 watts):

Duration: 0:30

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.69%

Pa:HR: 0.51%

Distance: 0.222 mi

Min Max Avg

Power: 235 255 244 watts

Heart Rate: 149 155 152 bpm

Cadence: 95 97 96 rpm

Speed: 25.8 26.6 26.2 mph

Pace 2:15 2:20 2:17 min/mi

Peak 1min (243 watts):

Duration: 1:00

Work: 14 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.89%

Pa:HR: 8.03%

Distance: 0.449 mi

Min Max Avg

Power: 232 259 243 watts

Heart Rate: 124 147 139 bpm

Cadence: 96 99 98 rpm

Speed: 26 26.9 26.6 mph

Pace 2:14 2:19 2:15 min/mi

Peak 2min (242 watts):

Duration: 2:00

Work: 29 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.33%

Pa:HR: 6.03%

Distance: 0.891 mi

Min Max Avg

Power: 230 259 242 watts

Heart Rate: 124 148 143 bpm

Cadence: 96 99 98 rpm

Speed: 26 26.9 26.6 mph

Pace 2:14 2:19 2:16 min/mi

Peak 5min (237 watts):

Duration: 5:01

Work: 71 kJ

TSS: 7.2 (intensity factor 0.927)

Norm Power: 236

VI: 1

Pw:HR: -0.45%

Pa:HR: -1.19%

Distance: 2.201 mi

Min Max Avg

Power: 218 254 237 watts

Heart Rate: 154 156 155 bpm

Cadence: 92 100 96 rpm

Speed: 25.3 27.3 26.2 mph

Pace 2:12 2:22 2:17 min/mi

Peak 10min (236 watts):

Duration: 10:01

Work: 141 kJ

TSS: 14.2 (intensity factor 0.924)

Norm Power: 236

VI: 1

Pw:HR: -1.14%

Pa:HR: -0.05%

Distance: 4.408 mi

Min Max Avg

Power: 218 254 236 watts

Heart Rate: 154 157 155 bpm

Cadence: 92 100 96 rpm

Speed: 25.3 27.3 26.3 mph

Pace 2:12 2:22 2:17 min/mi

Peak 20min (233 watts):

Duration: 20:00

Work: 279 kJ

TSS: 27.6 (intensity factor 0.911)

Norm Power: 232

VI: 1

Pw:HR: 1.76%

Pa:HR: 2.64%

Distance: 8.82 mi

Min Max Avg

Power: 167 267 233 watts

Heart Rate: 125 157 152 bpm

Cadence: 85 103 96 rpm

Speed: 23.2 28 26.3 mph

Pace 2:09 2:35 2:17 min/mi

Peak 30min (212 watts):

Duration: 30:02

Work: 382 kJ

TSS: 38.2 (intensity factor 0.874)

Norm Power: 223

VI: 1.05

Pw:HR: -16.29%

Pa:HR: -0.9%

Distance: 12.798 mi

Min Max Avg

Power: 59 267 212 watts

Heart Rate: 121 159 150 bpm

Cadence: 34 103 93 rpm

Speed: 12.9 28 25.4 mph

Pace 2:09 4:39 2:22 min/mi

Peak 60min (210 watts):

Duration: 1:00:00

Work: 757 kJ

TSS: 75.6 (intensity factor 0.87)

Norm Power: 222

VI: 1.05

Pw:HR: 0.1%

Pa:HR: -0.55%

Distance: 25.305 mi

Min Max Avg

Power: 0 261 210 watts

Heart Rate: 118 159 149 bpm

Cadence: 14 164 93 rpm

Speed: 0 27.3 25.2 mph

Pace 2:12 0:00 2:23 min/mi

Sufferfest - Local Hero TSS 102.1 IF 0.849

2013-01-25T21:28:00.000+00:00

Graph Overview

Heart Rate Distribution Chart

Power Distribution Chart

Summary

80-110%AT:

Duration: 4:37

Work: 59 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.05%

Pa:HR: 14.5%

Distance: 1.889 mi

Min Max Avg

Power: 0 328 213 watts

Heart Rate: 125 147 140 bpm

Cadence: 3 99 92 rpm

Speed: 0 27 24.4 mph

Pace 2:13 0:00 2:27 min/mi

Crank Torque: 0 1679 201 lb-in

90-110%AT:

Duration: 6:53

Work: 96 kJ

TSS: 9.9 (intensity factor 0.929)

Norm Power: 237

VI: 1.01

Pw:HR: 8.72%

Pa:HR: 7.41%

Distance: 3.035 mi

Min Max Avg

Power: 92 273 234 watts

Heart Rate: 129 159 149 bpm

Cadence: 82 102 96 rpm

Speed: 20.8 27.8 26.3 mph

Pace 2:10 2:53 2:17 min/mi

Crank Torque: 95 235 205 lb-in

1:36 Rest

Duration: 6:58

Work: 96 kJ

TSS: 10.1 (intensity factor 0.934)

Norm Power: 238

VI: 1.03

Pw:HR: 11.18%

Pa:HR: 8.57%

Distance: 3.039 mi

Min Max Avg

Power: 89 271 231 watts

Heart Rate: 126 159 150 bpm

Cadence: 50 103 95 rpm

Speed: 18.8 28.3 26.0 mph

Pace 2:07 3:12 2:18 min/mi

Crank Torque: 82 241 205 lb-in

1:31 Rest

Duration: 6:25

Work: 90 kJ

TSS: 9.3 (intensity factor 0.933)

Norm Power: 238

VI: 1.01

Pw:HR: 7.03%

Pa:HR: 8.63%

Distance: 2.877 mi

Min Max Avg

Power: 138 269 235 watts

Heart Rate: 128 161 154 bpm

Cadence: 90 102 98 rpm

Speed: 24.9 28 26.8 mph

Pace 2:09 2:25 2:15 min/mi

Crank Torque: 122 232 202 lb-in

3mins @ 100%AT:

Duration: 3:26

Work: 48 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.81%

Pa:HR: 7.67%

Distance: 1.493 mi

Min Max Avg

Power: 135 272 236 watts

Heart Rate: 130 159 151 bpm

Cadence: 91 99 95 rpm

Speed: 24.5 26.9 25.9 mph

Pace 2:14 2:27 2:19 min/mi

Crank Torque: 119 238 210 lb-in

1:48 Rest

Duration: 3:15

Work: 48 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 10.44%

Pa:HR: -7.32%

Distance: 1.158 mi

Min Max Avg

Power: 87 318 248 watts

Heart Rate: 129 161 152 bpm

Cadence: 57 98 78 rpm

Speed: 17.8 26.8 21.3 mph

Pace 2:14 3:22 2:49 min/mi

Crank Torque: 94 344 272 lb-in

1:48 Rest

Duration: 3:21

Work: 48 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.44%

Pa:HR: 15.61%

Distance: 1.412 mi

Min Max Avg

Power: 93 275 242 watts

Heart Rate: 135 163 153 bpm

Cadence: 72 99 92 rpm

Speed: 19.7 27 25.1 mph

Pace 2:13 3:03 2:23 min/mi

Crank Torque: 93 279 221 lb-in

1:59 Rest

Duration: 3:20

Work: 49 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13%

Pa:HR: 13.69%

Distance: 1.347 mi

Min Max Avg

Power: 36 420 248 watts

Heart Rate: 125 163 155 bpm

Cadence: 22 101 88 rpm

Speed: 7.1 27.8 24.0 mph

Pace 2:10 8:28 2:30 min/mi

Crank Torque: 82 634 243 lb-in

1:49 Rest

Duration: 3:15

Work: 48 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.74%

Pa:HR: 7.46%

Distance: 1.442 mi

Min Max Avg

Power: 144 270 249 watts

Heart Rate: 135 163 155 bpm

Cadence: 72 102 97 rpm

Speed: 19.6 27.7 26.5 mph

Pace 2:10 3:04 2:16 min/mi

Crank Torque: 132 250 216 lb-in

90-120%AT:

Duration: 2:27

Work: 34 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.2%

Pa:HR: 10.63%

Distance: 1.085 mi

Min Max Avg

Power: 79 325 234 watts

Heart Rate: 136 161 152 bpm

Cadence: 76 103 97 rpm

Speed: 16.7 27.8 26.5 mph

Pace 2:09 3:36 2:16 min/mi

Crank Torque: 80 272 202 lb-in

1:20 Rest

Duration: 2:00

Work: 29 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -8.03%

Pa:HR: 5.14%

Distance: 0.886 mi

Min Max Avg

Power: 142 318 244 watts

Heart Rate: 130 161 147 bpm

Cadence: 84 103 97 rpm

Speed: 23.2 28.1 26.4 mph

Pace 2:08 2:35 2:16 min/mi

Crank Torque: 138 264 212 lb-in

0:43 Rest

Duration: 2:15

Work: 31 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -4.17%

Pa:HR: 4.32%

Distance: 1.007 mi

Min Max Avg

Power: 88 313 236 watts

Heart Rate: 147 161 153 bpm

Cadence: 51 105 98 rpm

Speed: 19.6 28.4 26.7 mph

Pace 2:07 3:03 2:15 min/mi

Crank Torque: 93 256 203 lb-in

0:55 Rest

Duration: 2:10

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.61%

Pa:HR: 4.62%

Distance: 0.976 mi

Min Max Avg

Power: 103 333 233 watts

Heart Rate: 150 161 154 bpm

Cadence: 86 112 98 rpm

Speed: 23.2 30.7 26.9 mph

Pace 1:57 2:35 2:14 min/mi

Crank Torque: 96 269 199 lb-in

Entire workout (201 watts):

Duration: 1:25:31

Work: 1030 kJ

TSS: 102.1 (intensity factor 0.849)

Norm Power: 216

VI: 1.08

Pw:HR: 6.97%

Pa:HR: 9.94%

Distance: 34.426 mi

Min Max Avg

Power: 0 420 201 watts

Heart Rate: 75 163 143 bpm

Cadence: 3 112 88 rpm

Speed: 0 30.7 24.0 mph

Pace 1:57 0:00 2:30 min/mi

Crank Torque: 0 1679 191 lb-in

Peak 5s (383 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.24%

Pa:HR: -20.17%

Distance: 181 ft

Min Max Avg

Power: 333 420 383 watts

Heart Rate: 125 128 126 bpm

Cadence: 54 75 67 rpm

Speed: 16.3 22.5 19.7 mph

Pace 2:40 3:41 3:02 min/mi

Crank Torque: 375 626 492 lb-in

Peak 10s (359 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 17.95%

Pa:HR: -18.18%

Distance: 319 ft

Min Max Avg

Power: 317 420 359 watts

Heart Rate: 125 130 127 bpm

Cadence: 54 90 75 rpm

Speed: 16.3 24.7 21.5 mph

Pace 2:26 3:41 2:47 min/mi

Crank Torque: 297 626 420 lb-in

Peak 20s (314 watts):

Duration: 0:21

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 30.12%

Pa:HR: -11.01%

Distance: 736 ft

Min Max Avg

Power: 241 420 314 watts

Heart Rate: 125 142 132 bpm

Cadence: 54 95 84 rpm

Speed: 16.3 26 23.6 mph

Pace 2:19 3:41 2:32 min/mi

Crank Torque: 217 626 332 lb-in

Peak 30s (299 watts):

Duration: 0:31

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 30.39%

Pa:HR: -4.55%

Distance: 0.21 mi

Min Max Avg

Power: 241 420 299 watts

Heart Rate: 125 147 136 bpm

Cadence: 54 99 88 rpm

Speed: 16.3 26.9 24.5 mph

Pace 2:14 3:41 2:27 min/mi

Crank Torque: 217 626 301 lb-in

Peak 1min (277 watts):

Duration: 1:01

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 25.39%

Pa:HR: 3.06%

Distance: 0.436 mi

Min Max Avg

Power: 237 420 277 watts

Heart Rate: 125 159 146 bpm

Cadence: 54 101 94 rpm

Speed: 16.3 27.8 25.8 mph

Pace 2:10 3:41 2:20 min/mi

Crank Torque: 198 626 259 lb-in

Peak 2min (262 watts):

Duration: 2:00

Work: 31 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 18.38%

Pa:HR: 16.22%

Distance: 0.832 mi

Min Max Avg

Power: 174 420 262 watts

Heart Rate: 125 161 152 bpm

Cadence: 54 101 91 rpm

Speed: 16.3 27.8 24.7 mph

Pace 2:10 3:41 2:26 min/mi

Crank Torque: 164 626 250 lb-in

Peak 5min (245 watts):

Duration: 5:01

Work: 73 kJ

TSS: 7.8 (intensity factor 0.963)

Norm Power: 246

VI: 1

Pw:HR: 5.47%

Pa:HR: 5.1%

Distance: 2.209 mi

Min Max Avg

Power: 214 271 245 watts

Heart Rate: 132 157 152 bpm

Cadence: 91 102 96 rpm

Speed: 24.7 28 26.3 mph

Pace 2:08 2:26 2:17 min/mi

Crank Torque: 190 241 215 lb-in

Peak 10min (226 watts):

Duration: 10:02

Work: 136 kJ

TSS: 13.6 (intensity factor 0.902)

Norm Power: 230

VI: 1.02

Pw:HR: -11.1%

Pa:HR: -2.62%

Distance: 4.269 mi

Min Max Avg

Power: 0 328 226 watts

Heart Rate: 125 159 146 bpm

Cadence: 3 102 94 rpm

Speed: 0 27.8 25.4 mph

Pace 2:10 0:00 2:22 min/mi

Crank Torque: 0 1679 205 lb-in

Peak 20min (223 watts):

Duration: 20:01

Work: 268 kJ

TSS: 27.7 (intensity factor 0.911)

Norm Power: 232

VI: 1.04

Pw:HR: 4.68%

Pa:HR: 1.66%

Distance: 8.559 mi

Min Max Avg

Power: 81 273 223 watts

Heart Rate: 126 161 150 bpm

Cadence: 50 103 94 rpm

Speed: 17 28.3 25.5 mph

Pace 2:07 3:31 2:21 min/mi

Crank Torque: 82 241 201 lb-in

Peak 30min (219 watts):

Duration: 30:00

Work: 393 kJ

TSS: 39.4 (intensity factor 0.888)

Norm Power: 226

VI: 1.04

Pw:HR: -2.23%

Pa:HR: 2.03%

Distance: 12.751 mi

Min Max Avg

Power: 0 328 219 watts

Heart Rate: 123 161 147 bpm

Cadence: 3 103 93 rpm

Speed: 0 28.3 25.4 mph

Pace 2:07 0:00 2:22 min/mi

Crank Torque: 0 1679 198 lb-in

Peak 60min (215 watts):

Duration: 1:00:00

Work: 773 kJ

TSS: 78.9 (intensity factor 0.888)

Norm Power: 226

VI: 1.05

Pw:HR: 1.38%

Pa:HR: 5.42%

Distance: 24.843 mi

Min Max Avg

Power: 36 420 215 watts

Heart Rate: 125 163 149 bpm

Cadence: 22 105 90 rpm

Speed: 7.1 28.4 24.7 mph

Pace 2:07 8:28 2:26 min/mi

Crank Torque: 80 634 201 lb-in

A Quick Look Back Of The Last 28 Days CTL 46.3 TSS/d - 29 TSB TSB

2013-01-21T23:37:00.001+00:00

Performance Chart

The blue line indicates my CTL (Chronic Training Load), which means my overall fitness or as some might say how long I can go fast (pithy proverb Rick Murphy).
The key is keep this moving upwards but at the same time monitoring my TSB, that is my form, and form = fitness + freshness. So form is the combination of training stress and rest.
If you look you can visibly see that the day I was most fatigued was on Monday 07th January with a negative 37.2. That's a lot of fatigue, so much so that the following day I ended up sick with the flu which lasted through the week.
It wasn't till the 11th before I started training again.
I kept the volume & intensity low for the remainder of the week, and I was fully recovered for the following week.

My best 20 minutes happened when my TSB was a positive 5.2, and my 60 minute Normalized Power happened when my TSB was a negative 14.7. Surprisingly enough that shows that there was some fatigue when I produced my 60 minute Normalized Power and I was somewhat fresh for my 20 minute.
The key thing to remember that these bests happened on outer rides and most of my rides are done indoor on my trainer. But it does show that if I was racing, and the race say was a 40K time trial that I would produce my best time if I there was a little bit of fatigue, and to be somewhat fresh for shorter distances.

The more data that the PMC has to work with gives a much better indication, roughly at least 3 months of data before you start seeing a truer picture.
It also serves where I was sick, so I don't get too fatigue from a neg 30 tsb, otherwise its quiet possible my body will break down and the end result is days missed.

Training Stress Score & Intensity Factor for the last 28 days

Quickly, this chart is showing my TSS & IF per 7 days, starting on a Monday.

Since this is the last 28 days, the second week shows a reduction in training and in intensity. This was the week where I missed three days and also reduced the intensity the days that I did ride.

Best Avg Last 28 days v All time. 6 minute V02Max shown as an example

What a chart! This lays it all out there. My best averages.

The Dash = All my data Vs Yellow line which is the last 28 days

1 sec - 45 secs you can visibly see a huge difference in power output. I really need to work on my AC, my sprints, efforts up to 45 secs. The focus though, as presently I'm in early Base/Build stage is to build my functional threshold power and its much later near the end of my macrocycle that I'll focus on this area.

That's not to say that I won't be including MAP Intervals in my training schedule. I certainly will, aiming maybe 1/wk. Power Intervals are necessary but you can't be doing too many of these, otherwise fatigue will instantly rise and thus risk of injury or illness, days missed, so you just got to be smart.

2.5 hrs both my last 28 and all time are equal. A great chart, it lays it all out there, and tells you what your strengths and weaknesses are, and can tell you you may need to re-look at that training plan if you got that 'A' race coming up.

Heart Rate Distribution Chart over the last 28 days

Power Zones Distribution Chart for the last 28 days

A good mix over the last 28 days, with a nice block of threshold, which is what I wanted to see at this point.

The next 28 days I plan much the same, focus on a ramp rate of 4 tss/d each week and just continue to build that CTL.

So that's it, alls going to plan.

Thanks for reading!

Have A Powerful Day!

Roy

5 x 9's Thresholds 95 to 105%AT TSS 106.7 IF 0.846

2013-01-21T19:19:00.000+00:00

Graph Overview 5 x 9's @ 95-105%AT

Heart Rate Distribution Chart

Power Distribution Chart, Mainly Threshold 95-105%AT

Summary

9mins Below & Above 95-105%AT:

Duration: 9:26

Work: 137 kJ

TSS: 14.7 (intensity factor 0.967)

Norm Power: 247

VI: 1.01

Pw:HR: 7.18%

Pa:HR: 8.32%

Distance: 4.182 mi

Min Max Avg

Power: 83 275 244 watts

Heart Rate: 106 155 146 bpm

Cadence: 50 101 97 rpm

Speed: 19.7 27.5 26.5 mph

Pace 2:11 3:03 2:16 min/mi

Crank Torque: 88 239 211 lb-in

5:48 Rest

Duration: 9:13

Work: 135 kJ

TSS: 14.5 (intensity factor 0.973)

Norm Power: 248

VI: 1.01

Pw:HR: 7.44%

Pa:HR: 7.87%

Distance: 4.118 mi

Min Max Avg

Power: 0 281 245 watts

Heart Rate: 116 159 150 bpm

Cadence: 2 104 99 rpm

Speed: 0 28.1 26.6 mph

Pace 2:08 0:00 2:15 min/mi

Crank Torque: 0 1225 212 lb-in

5:31 Rest

Duration: 9:30

Work: 138 kJ

TSS: 14.8 (intensity factor 0.967)

Norm Power: 246

VI: 1.01

Pw:HR: 5.55%

Pa:HR: 7.19%

Distance: 4.259 mi

Min Max Avg

Power: 81 282 244 watts

Heart Rate: 111 161 151 bpm

Cadence: 48 103 98 rpm

Speed: 18.8 28 26.8 mph

Pace 2:08 3:12 2:15 min/mi

Crank Torque: 104 241 209 lb-in

5:47 Rest

Duration: 9:02

Work: 135 kJ

TSS: 14.3 (intensity factor 0.976)

Norm Power: 249

VI: 1

Pw:HR: 4.88%

Pa:HR: 5.81%

Distance: 4.092 mi

Min Max Avg

Power: 80 290 249 watts

Heart Rate: 118 161 153 bpm

Cadence: 96 105 100 rpm

Speed: 18.8 28.7 27.0 mph

Pace 2:05 3:12 2:13 min/mi

Crank Torque: 69 243 211 lb-in

5:32 Rest

Duration: 9:42

Work: 139 kJ

TSS: 15 (intensity factor 0.962)

Norm Power: 245

VI: 1.02

Pw:HR: 4.98%

Pa:HR: 9.3%

Distance: 4.296 mi

Min Max Avg

Power: 61 308 240 watts

Heart Rate: 113 161 152 bpm

Cadence: 32 103 97 rpm

Speed: 14.8 28.1 26.4 mph

Pace 2:08 4:03 2:16 min/mi

Crank Torque: 0 271 207 lb-in

Entire workout (185 watts):

Duration: 1:30:00

Work: 998 kJ

TSS: 106.7 (intensity factor 0.846)

Norm Power: 216

VI: 1.17

Pw:HR: -0.2%

Pa:HR: 8.51%

Distance: 36.055 mi

Min Max Avg

Power: 0 308 185 watts

Heart Rate: 91 161 135 bpm

Cadence: 2 105 88 rpm

Speed: 0 28.7 23.9 mph

Pace 2:05 0:00 2:31 min/mi

Crank Torque: 0 1225 173 lb-in

Peak 5s (280 watts):

Duration: 0:06

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.26%

Pa:HR: -1.23%

Distance: 260 ft

Min Max Avg

Power: 273 284 280 watts

Heart Rate: 158 158 158 bpm

Cadence: 102 103 103 rpm

Speed: 27.7 28.3 28.0 mph

Pace 2:07 2:10 2:09 min/mi

Crank Torque: 224 235 230 lb-in

Peak 10s (278 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.92%

Pa:HR: -2.33%

Distance: 453 ft

Min Max Avg

Power: 272 284 278 watts

Heart Rate: 158 158 158 bpm

Cadence: 100 104 102 rpm

Speed: 27.2 28.3 27.9 mph

Pace 2:07 2:12 2:09 min/mi

Crank Torque: 224 235 230 lb-in

Peak 20s (276 watts):

Duration: 0:20

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -2.51%

Pa:HR: -3.51%

Distance: 813 ft

Min Max Avg

Power: 265 285 276 watts

Heart Rate: 158 158 158 bpm

Cadence: 98 104 101 rpm

Speed: 26.8 28.3 27.5 mph

Pace 2:07 2:14 2:11 min/mi

Crank Torque: 224 243 231 lb-in

Peak 30s (270 watts):

Duration: 0:31

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.73%

Pa:HR: -1.33%

Distance: 0.229 mi

Min Max Avg

Power: 265 275 270 watts

Heart Rate: 157 159 158 bpm

Cadence: 97 101 99 rpm

Speed: 26.3 27.5 26.9 mph

Pace 2:11 2:17 2:14 min/mi

Crank Torque: 225 236 231 lb-in

Peak 1min (268 watts):

Duration: 1:00

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.38%

Pa:HR: 1.35%

Distance: 0.461 mi

Min Max Avg

Power: 252 282 268 watts

Heart Rate: 152 157 154 bpm

Cadence: 98 102 101 rpm

Speed: 26.6 27.8 27.4 mph

Pace 2:09 2:15 2:11 min/mi

Crank Torque: 209 241 225 lb-in

Peak 2min (256 watts):

Duration: 2:01

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.57%

Pa:HR: 3.48%

Distance: 0.911 mi

Min Max Avg

Power: 234 277 256 watts

Heart Rate: 148 155 153 bpm

Cadence: 96 103 100 rpm

Speed: 26.2 28 27.1 mph

Pace 2:09 2:17 2:13 min/mi

Crank Torque: 196 235 216 lb-in

Peak 5min (252 watts):

Duration: 5:01

Work: 75 kJ

TSS: 8.2 (intensity factor 0.991)

Norm Power: 253

VI: 1

Pw:HR: 3.12%

Pa:HR: 2.85%

Distance: 2.24 mi

Min Max Avg

Power: 231 275 252 watts

Heart Rate: 141 155 149 bpm

Cadence: 95 101 98 rpm

Speed: 25.9 27.3 26.7 mph

Pace 2:12 2:19 2:15 min/mi

Crank Torque: 199 239 217 lb-in

Peak 10min (237 watts):

Duration: 10:01

Work: 142 kJ

TSS: 15.1 (intensity factor 0.951)

Norm Power: 243

VI: 1.03

Pw:HR: -1.76%

Pa:HR: 8.12%

Distance: 4.435 mi

Min Max Avg

Power: 100 308 237 watts

Heart Rate: 113 160 149 bpm

Cadence: 79 103 97 rpm

Speed: 21.5 28.1 26.4 mph

Pace 2:08 2:47 2:16 min/mi

Crank Torque: 96 271 204 lb-in

Peak 20min (207 watts):

Duration: 20:02

Work: 249 kJ

TSS: 27.1 (intensity factor 0.901)

Norm Power: 230

VI: 1.11

Pw:HR: -24.32%

Pa:HR: -6.77%

Distance: 8.313 mi

Min Max Avg

Power: 63 290 207 watts

Heart Rate: 109 161 143 bpm

Cadence: 40 105 91 rpm

Speed: 14.5 28.7 24.8 mph

Pace 2:05 4:09 2:25 min/mi

Crank Torque: 88 243 187 lb-in

Peak 30min (198 watts):

Duration: 30:02

Work: 356 kJ

TSS: 38.4 (intensity factor 0.876)

Norm Power: 223

VI: 1.13

Pw:HR: 8.77%

Pa:HR: 7.18%

Distance: 12.503 mi

Min Max Avg

Power: 46 281 198 watts

Heart Rate: 102 159 135 bpm

Cadence: 2 104 91 rpm

Speed: 6 28.1 24.8 mph

Pace 2:08 10:04 2:25 min/mi

Crank Torque: 79 422 180 lb-in

Peak 60min (195 watts):

Duration: 1:00:02

Work: 703 kJ

TSS: 76.2 (intensity factor 0.873)

Norm Power: 223

VI: 1.14

Pw:HR: 4.91%

Pa:HR: 6.23%

Distance: 24.543 mi

Min Max Avg

Power: 0 290 195 watts

Heart Rate: 102 161 137 bpm

Cadence: 2 105 90 rpm

Speed: 0 28.7 24.4 mph

Pace 2:05 0:00 2:28 min/mi

Crank Torque: 0 1225 179 lb-in

6 x 10's @97-99%AT TSS 120.1 IF 0.897

2013-01-21T16:50:00.000+00:00

Graph Overview 6 x 10's @ 97-99%AT

Power Distribution Chart Mainly Threshold

Heart Rate Distribution Chart

Summary

3 min Spin Up:

Duration: 2:54

Work: 43 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.05%

Pa:HR: 8.63%

Distance: 1.246 mi

Min Max Avg

Power: 234 266 248 watts

Heart Rate: 120 153 145 bpm

Cadence: 92 98 94 rpm

Speed: 24.8 26.6 25.7 mph

Pace 2:15 2:25 2:20 min/mi

Crank Torque: 209 239 222 lb-in

10 mins @ 95-99%AT:

Duration: 10:05

Work: 149 kJ

TSS: 15.7 (intensity factor 0.967)

Norm Power: 247

VI: 1

Pw:HR: 5.94%

Pa:HR: 2.17%

Distance: 4.35 mi

Min Max Avg

Power: 96 290 248 watts

Heart Rate: 117 159 151 bpm

Cadence: 28 101 95 rpm

Speed: 0 27.5 25.7 mph

Pace 2:11 0:00 2:20 min/mi

Crank Torque: 0 319 222 lb-in

2:59 Rest

Duration: 10:00

Work: 149 kJ

TSS: 15.7 (intensity factor 0.971)

Norm Power: 248

VI: 1

Pw:HR: 4.52%

Pa:HR: 5.35%

Distance: 4.48 mi

Min Max Avg

Power: 133 267 249 watts

Heart Rate: 124 161 153 bpm

Cadence: 94 102 98 rpm

Speed: 21.4 27.7 26.7 mph

Pace 2:10 2:48 2:15 min/mi

Crank Torque: 116 233 214 lb-in

2:58 Rest

Duration: 10:02

Work: 149 kJ

TSS: 15.8 (intensity factor 0.972)

Norm Power: 248

VI: 1

Pw:HR: 5.61%

Pa:HR: 3.07%

Distance: 4.463 mi

Min Max Avg

Power: 155 285 249 watts

Heart Rate: 120 159 154 bpm

Cadence: 90 103 97 rpm

Speed: 21.9 28 26.5 mph

Pace 2:09 2:45 2:16 min/mi

Crank Torque: 138 246 216 lb-in

3:01 Rest

Duration: 9:57

Work: 147 kJ

TSS: 15.5 (intensity factor 0.967)

Norm Power: 247

VI: 0.99

Pw:HR: 3.98%

Pa:HR: 5.02%

Distance: 4.419 mi

Min Max Avg

Power: 200 269 248 watts

Heart Rate: 121 159 154 bpm

Cadence: 93 102 97 rpm

Speed: 24.4 27.8 26.5 mph

Pace 2:10 2:28 2:16 min/mi

Crank Torque: 176 235 215 lb-in

2:57 Rest

Duration: 10:11

Work: 151 kJ

TSS: 16 (intensity factor 0.972)

Norm Power: 248

VI: 1

Pw:HR: 5.82%

Pa:HR: 4.89%

Distance: 4.544 mi

Min Max Avg

Power: 94 294 248 watts

Heart Rate: 121 159 154 bpm

Cadence: 61 103 98 rpm

Speed: 21.3 28.1 26.6 mph

Pace 2:08 2:49 2:15 min/mi

Crank Torque: 101 276 214 lb-in

2:52 Rest

Duration: 10:05

Work: 150 kJ

TSS: 15.9 (intensity factor 0.972)

Norm Power: 248

VI: 1

Pw:HR: 4.65%

Pa:HR: 5.72%

Distance: 4.471 mi

Min Max Avg

Power: 85 266 248 watts

Heart Rate: 125 159 154 bpm

Cadence: 55 101 97 rpm

Speed: 17.1 27.4 26.5 mph

Pace 2:11 3:31 2:16 min/mi

Crank Torque: 92 232 216 lb-in

Entire workout (211 watts):

Duration: 1:30:01

Work: 1141 kJ

TSS: 120.1 (intensity factor 0.897)

Norm Power: 229

VI: 1.08

Pw:HR: 3.41%

Pa:HR: 5.88%

Distance: 37.452 mi

Min Max Avg

Power: 49 294 211 watts

Heart Rate: 87 161 145 bpm

Cadence: 6 103 91 rpm

Speed: 0 28.1 24.8 mph

Pace 2:08 0:00 2:25 min/mi

Crank Torque: 0 844 194 lb-in

Peak 5s (281 watts):

Duration: 0:07

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.25%

Pa:HR: -3.28%

Distance: 243 ft

Min Max Avg

Power: 262 294 281 watts

Heart Rate: 121 121 121 bpm

Cadence: 90 96 94 rpm

Speed: 25 26.2 25.7 mph

Pace 2:17 2:24 2:20 min/mi

Crank Torque: 230 276 254 lb-in

Peak 10s (276 watts):

Duration: 0:11

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -0.5%

Pa:HR: -7.44%

Distance: 360 ft

Min Max Avg

Power: 262 290 276 watts

Heart Rate: 142 145 144 bpm

Cadence: 76 89 84 rpm

Speed: 21.6 24.7 23.0 mph

Pace 2:26 2:47 2:36 min/mi

Crank Torque: 262 308 280 lb-in

Peak 20s (269 watts):

Duration: 0:20

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.67%

Pa:HR: -9.67%

Distance: 717 ft

Min Max Avg

Power: 248 290 269 watts

Heart Rate: 142 149 145 bpm

Cadence: 76 95 88 rpm

Speed: 21.6 25.9 24.2 mph

Pace 2:19 2:47 2:29 min/mi

Crank Torque: 220 308 259 lb-in

Peak 30s (263 watts):

Duration: 0:30

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.33%

Pa:HR: -14.83%

Distance: 0.198 mi

Min Max Avg

Power: 246 290 263 watts

Heart Rate: 138 149 144 bpm

Cadence: 75 95 85 rpm

Speed: 20.2 25.9 23.3 mph

Pace 2:19 2:58 2:35 min/mi

Crank Torque: 220 308 262 lb-in

Peak 1min (256 watts):

Duration: 1:01

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.94%

Pa:HR: -11.47%

Distance: 0.407 mi

Min Max Avg

Power: 241 290 256 watts

Heart Rate: 130 150 144 bpm

Cadence: 74 96 87 rpm

Speed: 20.1 26 23.7 mph

Pace 2:19 2:59 2:32 min/mi

Crank Torque: 217 319 251 lb-in

Peak 2min (254 watts):

Duration: 2:02

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.79%

Pa:HR: -4.79%

Distance: 0.827 mi

Min Max Avg

Power: 236 290 254 watts

Heart Rate: 128 155 147 bpm

Cadence: 72 96 89 rpm

Speed: 19.6 26.3 24.3 mph

Pace 2:17 3:03 2:28 min/mi

Crank Torque: 217 319 242 lb-in

Peak 5min (251 watts):

Duration: 5:01

Work: 75 kJ

TSS: 8 (intensity factor 0.981)

Norm Power: 250

VI: 1

Pw:HR: 4.13%

Pa:HR: -0.29%

Distance: 2.128 mi

Min Max Avg

Power: 233 290 251 watts

Heart Rate: 130 159 152 bpm

Cadence: 72 98 93 rpm

Speed: 19.8 26.9 25.3 mph

Pace 2:14 3:02 2:22 min/mi

Crank Torque: 205 319 229 lb-in

Peak 10min (250 watts):

Duration: 10:01

Work: 150 kJ

TSS: 15.8 (intensity factor 0.974)

Norm Power: 248

VI: 0.99

Pw:HR: 4.7%

Pa:HR: 4.47%

Distance: 4.479 mi

Min Max Avg

Power: 179 294 250 watts

Heart Rate: 121 159 155 bpm

Cadence: 87 103 98 rpm

Speed: 23.7 28.1 26.7 mph

Pace 2:08 2:32 2:15 min/mi

Crank Torque: 172 276 216 lb-in

Peak 20min (232 watts):

Duration: 20:01

Work: 278 kJ

TSS: 29.3 (intensity factor 0.938)

Norm Power: 239

VI: 1.03

Pw:HR: 10.29%

Pa:HR: 3.1%

Distance: 8.599 mi

Min Max Avg

Power: 60 294 232 watts

Heart Rate: 121 159 151 bpm

Cadence: 6 103 94 rpm

Speed: 12.8 28.1 25.6 mph

Pace 2:08 4:41 2:20 min/mi

Crank Torque: 70 844 207 lb-in

Peak 30min (226 watts):

Duration: 30:00

Work: 406 kJ

TSS: 43 (intensity factor 0.927)

Norm Power: 236

VI: 1.05

Pw:HR: 0.4%

Pa:HR: -1.4%

Distance: 12.581 mi

Min Max Avg

Power: 49 294 226 watts

Heart Rate: 121 159 151 bpm

Cadence: 6 103 92 rpm

Speed: 11.1 28.1 25.0 mph

Pace 2:08 5:25 2:24 min/mi

Crank Torque: 70 844 206 lb-in

Peak 60min (225 watts):

Duration: 1:00:02

Work: 811 kJ

TSS: 85.8 (intensity factor 0.926)

Norm Power: 236

VI: 1.05

Pw:HR: 1.01%

Pa:HR: 3.5%

Distance: 25.47 mi

Min Max Avg

Power: 49 294 225 watts

Heart Rate: 119 161 150 bpm

Cadence: 6 103 93 rpm

Speed: 9.4 28.1 25.3 mph

Pace 2:08 6:21 2:22 min/mi

Crank Torque: 70 844 204 lb-in

60mins of 5 sets of Ints @ V02Max TSS 83 IF 0.915

2013-01-20T21:21:00.000+00:00

5 sets of Ints @ V02Max Graph Overview

Heart Rate Distribution Chart

Power Distribution Chart

Summary

V02 :

Duration: 3:52

Work: 67 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.12%

Pa:HR: 7.72%

Distance: 1.668 mi

Min Max Avg

Power: 49 354 292 watts

Heart Rate: 142 162 156 bpm

Cadence: 2 101 95 rpm

Speed: 11.3 27.3 25.8 mph

Pace 2:12 5:18 2:20 min/mi

Crank Torque: 86 1197 266 lb-in

7:05 Rest

Duration: 3:34

Work: 65 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.63%

Pa:HR: 8.98%

Distance: 1.607 mi

Min Max Avg

Power: 270 315 305 watts

Heart Rate: 133 168 160 bpm

Cadence: 96 102 99 rpm

Speed: 26 27.6 26.8 mph

Pace 2:10 2:18 2:14 min/mi

Crank Torque: 235 272 260 lb-in

7:12 Rest

Duration: 3:36

Work: 65 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.73%

Pa:HR: 9.38%

Distance: 1.625 mi

Min Max Avg

Power: 240 321 304 watts

Heart Rate: 131 170 162 bpm

Cadence: 95 102 99 rpm

Speed: 25.4 27.5 26.9 mph

Pace 2:11 2:22 2:14 min/mi

Crank Torque: 201 269 258 lb-in

7:12 Rest

Duration: 3:37

Work: 65 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.24%

Pa:HR: 10.47%

Distance: 1.631 mi

Min Max Avg

Power: 157 327 304 watts

Heart Rate: 129 170 162 bpm

Cadence: 95 103 99 rpm

Speed: 24.5 28 26.9 mph

Pace 2:08 2:27 2:14 min/mi

Crank Torque: 140 278 258 lb-in

7:12 Rest

Duration: 3:33

Work: 64 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.44%

Pa:HR: 8.6%

Distance: 1.568 mi

Min Max Avg

Power: 281 327 305 watts

Heart Rate: 131 173 163 bpm

Cadence: 91 101 97 rpm

Speed: 24.2 27.5 26.3 mph

Pace 2:11 2:29 2:17 min/mi

Crank Torque: 240 300 264 lb-in

Entire workout (202 watts):

Duration: 1:00:00

Work: 727 kJ

TSS: 83 (intensity factor 0.915)

Norm Power: 233

VI: 1.15

Pw:HR: -0.55%

Pa:HR: 6.82%

Distance: 23.424 mi

Min Max Avg

Power: 9 354 202 watts

Heart Rate: 89 173 141 bpm

Cadence: 2 103 86 rpm

Speed: 1.3 28.1 23.3 mph

Pace 2:08 45:59 2:35 min/mi

Crank Torque: 0 1197 197 lb-in

Peak 5s (330 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.61%

Pa:HR: -1.84%

Distance: 237 ft

Min Max Avg

Power: 317 354 330 watts

Heart Rate: 152 152 152 bpm

Cadence: 93 96 94 rpm

Speed: 25.2 25.8 25.6 mph

Pace 2:19 2:23 2:21 min/mi

Crank Torque: 279 321 297 lb-in

Peak 10s (322 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.97%

Pa:HR: -4.03%

Distance: 415 ft

Min Max Avg

Power: 310 354 322 watts

Heart Rate: 152 155 152 bpm

Cadence: 88 97 94 rpm

Speed: 24 26.1 25.5 mph

Pace 2:18 2:30 2:21 min/mi

Crank Torque: 273 321 290 lb-in

Peak 20s (316 watts):

Duration: 0:21

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.52%

Pa:HR: 1.26%

Distance: 817 ft

Min Max Avg

Power: 310 327 316 watts

Heart Rate: 144 155 149 bpm

Cadence: 91 100 96 rpm

Speed: 24.9 27.2 26.0 mph

Pace 2:12 2:24 2:18 min/mi

Crank Torque: 265 300 278 lb-in

Peak 30s (313 watts):

Duration: 0:32

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.12%

Pa:HR: 0.2%

Distance: 0.233 mi

Min Max Avg

Power: 298 327 313 watts

Heart Rate: 144 157 151 bpm

Cadence: 91 101 98 rpm

Speed: 24.9 27.5 26.4 mph

Pace 2:11 2:24 2:16 min/mi

Crank Torque: 250 300 271 lb-in

Peak 1min (309 watts):

Duration: 1:01

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.47%

Pa:HR: -0.59%

Distance: 0.446 mi

Min Max Avg

Power: 297 354 309 watts

Heart Rate: 152 161 156 bpm

Cadence: 88 101 97 rpm

Speed: 24 27.3 26.3 mph

Pace 2:12 2:30 2:17 min/mi

Crank Torque: 250 321 268 lb-in

Peak 2min (306 watts):

Duration: 2:01

Work: 37 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.23%

Pa:HR: 7.54%

Distance: 0.895 mi

Min Max Avg

Power: 293 327 306 watts

Heart Rate: 144 170 162 bpm

Cadence: 91 101 98 rpm

Speed: 24.9 27.5 26.5 mph

Pace 2:11 2:24 2:16 min/mi

Crank Torque: 250 300 265 lb-in

Peak 5min (274 watts):

Duration: 5:01

Work: 82 kJ

TSS: 10.1 (intensity factor 1.099)

Norm Power: 280

VI: 1.02

Pw:HR: -11.57%

Pa:HR: 6.44%

Distance: 2.15 mi

Min Max Avg

Power: 152 354 274 watts

Heart Rate: 135 161 151 bpm

Cadence: 2 101 94 rpm

Speed: 11.8 27.3 25.6 mph

Pace 2:12 5:05 2:20 min/mi

Crank Torque: 150 1197 249 lb-in

Peak 10min (229 watts):

Duration: 10:01

Work: 137 kJ

TSS: 15.5 (intensity factor 0.963)

Norm Power: 245

VI: 1.07

Pw:HR: -29.13%

Pa:HR: 9.1%

Distance: 4.192 mi

Min Max Avg

Power: 152 354 229 watts

Heart Rate: 126 161 141 bpm

Cadence: 2 101 92 rpm

Speed: 11.8 27.3 25.0 mph

Pace 2:12 5:05 2:24 min/mi

Crank Torque: 150 1197 211 lb-in

Peak 20min (218 watts):

Duration: 20:00

Work: 261 kJ

TSS: 30.1 (intensity factor 0.951)

Norm Power: 242

VI: 1.11

Pw:HR: 7.72%

Pa:HR: 1.87%

Distance: 8.094 mi

Min Max Avg

Power: 49 354 218 watts

Heart Rate: 125 168 142 bpm

Cadence: 2 102 89 rpm

Speed: 11.3 28.1 24.1 mph

Pace 2:08 5:18 2:29 min/mi

Crank Torque: 86 1197 205 lb-in

Peak 30min (214 watts):

Duration: 30:00

Work: 384 kJ

TSS: 44.9 (intensity factor 0.947)

Norm Power: 242

VI: 1.13

Pw:HR: -7.01%

Pa:HR: 0.4%

Distance: 12.053 mi

Min Max Avg

Power: 49 354 214 watts

Heart Rate: 122 170 143 bpm

Cadence: 2 102 88 rpm

Speed: 11.3 28.1 24.0 mph

Pace 2:08 5:18 2:30 min/mi

Crank Torque: 86 1197 202 lb-in

Peak 60min (202 watts):

Duration: 1:00:00

Work: 727 kJ

TSS: 83 (intensity factor 0.915)

Norm Power: 233

VI: 1.15

Pw:HR: -0.55%

Pa:HR: 6.82%

Distance: 23.424 mi

Min Max Avg

Power: 9 354 202 watts

Heart Rate: 89 173 141 bpm

Cadence: 2 103 86 rpm

Speed: 1.3 28.1 23.3 mph

Pace 2:08 45:59 2:35 min/mi

Crank Torque: 0 1197 197 lb-in

2 x 20's @ 91%AT Steady Intervals TSS 73.6 IF 0.822

2013-01-18T18:54:00.000+00:00

Graph Overview 2 x 20's @ Sweet Spot

Heart Rate Distribution Chart

Power Distribution Chart

Summary

Spin Up:
Duration: 3:14
Work: 45 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 10.28%
Pa:HR: 9.02%
Distance: 1.336 mi
Min Max Avg
Power: 91 260 232 watts
Heart Rate: 114 144 137 bpm
Cadence: 79 94 91 rpm
Speed: 21.4 25.5 24.7 mph
Pace 2:21 2:48 2:26 min/mi
Crank Torque: 96 245 216 lb-in

20mins @ 88-94%AT:
Duration: 20:08
Work: 277 kJ
TSS: 27.2 (intensity factor 0.901)
Norm Power: 230
VI: 1
Pw:HR: 2.54%
Pa:HR: 3.38%
Distance: 8.416 mi
Min Max Avg
Power: 95 253 230 watts
Heart Rate: 109 147 143 bpm
Cadence: 81 95 92 rpm
Speed: 21.7 25.9 24.9 mph
Pace 2:19 2:46 2:24 min/mi
Crank Torque: 95 241 212 lb-in

4:57 Rest

Duration: 20:00
Work: 276 kJ
TSS: 27.2 (intensity factor 0.903)
Norm Power: 230
VI: 1
Pw:HR: 2.8%
Pa:HR: 3.3%
Distance: 8.53 mi
Min Max Avg
Power: 149 255 231 watts
Heart Rate: 108 145 142 bpm
Cadence: 89 98 94 rpm
Speed: 24.2 26.6 25.4 mph
Pace 2:15 2:29 2:21 min/mi
Crank Torque: 134 231 209 lb-in

Entire workout (189 watts):
Duration: 1:05:44
Work: 746 kJ
TSS: 73.6 (intensity factor 0.822)
Norm Power: 210
VI: 1.11
Pw:HR: 2.58%
Pa:HR: 3.72%
Distance: 26.303 mi
Min Max Avg
Power: 0 260 189 watts
Heart Rate: 81 147 132 bpm
Cadence: 4 98 89 rpm
Speed: 0 26.6 23.9 mph
Pace 2:15 0:00 2:31 min/mi
Crank Torque: 0 1204 178 lb-in

Peak 5s (252 watts):
Duration: 0:06
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2%
Pa:HR: -1.87%
Distance: 233 ft
Min Max Avg
Power: 247 256 252 watts
Heart Rate: 144 144 144 bpm
Cadence: 91 94 92 rpm
Speed: 24.8 25.5 25.2 mph
Pace 2:21 2:25 2:23 min/mi
Crank Torque: 227 234 231 lb-in

Peak 10s (249 watts):
Duration: 0:11
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 0.39%
Pa:HR: 1.89%
Distance: 400 ft
Min Max Avg
Power: 240 260 249 watts
Heart Rate: 116 125 121 bpm
Cadence: 89 93 90 rpm
Speed: 24.3 25.2 24.6 mph
Pace 2:23 2:28 2:26 min/mi
Crank Torque: 226 243 233 lb-in

Peak 20s (247 watts):
Duration: 0:20
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 5.48%
Pa:HR: 4.73%
Distance: 740 ft
Min Max Avg
Power: 233 260 247 watts
Heart Rate: 114 125 119 bpm
Cadence: 89 93 90 rpm
Speed: 24.1 25.2 24.5 mph
Pace 2:23 2:29 2:27 min/mi
Crank Torque: 219 245 231 lb-in

Peak 30s (244 watts):
Duration: 0:32
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 8.62%
Pa:HR: 5.78%
Distance: 0.217 mi
Min Max Avg
Power: 232 260 244 watts
Heart Rate: 114 131 122 bpm
Cadence: 89 93 91 rpm
Speed: 24.1 25.2 24.7 mph
Pace 2:23 2:29 2:26 min/mi
Crank Torque: 213 245 228 lb-in

Peak 1min (243 watts):
Duration: 1:01
Work: 14 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 10.99%
Pa:HR: 8.93%
Distance: 0.426 mi
Min Max Avg
Power: 232 260 243 watts
Heart Rate: 114 140 129 bpm
Cadence: 89 93 91 rpm
Speed: 24.1 25.2 24.8 mph
Pace 2:23 2:29 2:25 min/mi
Crank Torque: 213 245 225 lb-in

Peak 2min (242 watts):
Duration: 2:01
Work: 29 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 7.64%
Pa:HR: 7.52%
Distance: 0.844 mi
Min Max Avg
Power: 232 260 242 watts
Heart Rate: 116 144 138 bpm
Cadence: 89 94 92 rpm
Speed: 24.3 25.5 24.9 mph
Pace 2:21 2:28 2:25 min/mi
Crank Torque: 209 243 223 lb-in

Peak 5min (235 watts):
Duration: 5:00
Work: 70 kJ
TSS: 7.1 (intensity factor 0.92)
Norm Power: 235
VI: 1
Pw:HR: 0.11%
Pa:HR: 2.38%
Distance: 2.073 mi
Min Max Avg
Power: 215 253 235 watts
Heart Rate: 143 147 146 bpm
Cadence: 85 94 91 rpm
Speed: 23.1 25.5 24.7 mph
Pace 2:21 2:36 2:26 min/mi
Crank Torque: 200 241 218 lb-in

Peak 10min (234 watts):
Duration: 10:02
Work: 140 kJ
TSS: 14 (intensity factor 0.916)
Norm Power: 233
VI: 1
Pw:HR: 0.67%
Pa:HR: -1.5%
Distance: 4.181 mi
Min Max Avg
Power: 215 253 234 watts
Heart Rate: 143 147 146 bpm
Cadence: 85 94 91 rpm
Speed: 23.1 25.7 24.9 mph
Pace 2:20 2:36 2:25 min/mi
Crank Torque: 199 241 216 lb-in

Peak 20min (231 watts):
Duration: 20:01
Work: 277 kJ
TSS: 27.2 (intensity factor 0.903)
Norm Power: 230
VI: 1
Pw:HR: 2.85%
Pa:HR: 3.36%
Distance: 8.541 mi
Min Max Avg
Power: 149 255 231 watts
Heart Rate: 108 145 142 bpm
Cadence: 89 98 94 rpm
Speed: 24.2 26.6 25.4 mph
Pace 2:15 2:29 2:21 min/mi
Crank Torque: 134 231 209 lb-in

Peak 30min (211 watts):
Duration: 30:02
Work: 379 kJ
TSS: 37.6 (intensity factor 0.867)
Norm Power: 221
VI: 1.05
Pw:HR: 2.87%
Pa:HR: -10.07%
Distance: 12.468 mi
Min Max Avg
Power: 93 253 211 watts
Heart Rate: 105 147 138 bpm
Cadence: 54 97 91 rpm
Speed: 19.6 26.4 24.8 mph
Pace 2:16 3:03 2:25 min/mi
Crank Torque: 95 241 195 lb-in

Peak 60min (199 watts):
Duration: 1:00:01
Work: 716 kJ
TSS: 70.1 (intensity factor 0.84)
Norm Power: 214
VI: 1.08
Pw:HR: -6.02%
Pa:HR: 2.33%
Distance: 24.718 mi
Min Max Avg
Power: 0 260 199 watts
Heart Rate: 82 147 134 bpm
Cadence: 4 98 91 rpm
Speed: 0 26.6 24.6 mph
Pace 2:15 0:00 2:26 min/mi
Crank Torque: 0 1204 185 lb-in

Power Intervals 7 sets of 120-150%AT with 15 secs recoveries TSS 114.1 IF 0.874

2013-01-17T17:34:00.000+00:00

Graph Overview

Power Distribution Chart

Heart Rate Distribution Chart

Summary

New Range #1:

Duration: 2:56

Work: 40 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.86%

Pa:HR: 5.86%

Distance: 1.238 mi

Min Max Avg

Power: 218 245 230 watts

Heart Rate: 113 140 136 bpm

Cadence: 90 96 93 rpm

Speed: 24.4 26 25.2 mph

Pace 2:18 2:27 2:23 min/mi

Crank Torque: 196 225 210 lb-in

New Range #2:

Duration: 5:47

Work: 90 kJ

TSS: 9.7 (intensity factor 1.004)

Norm Power: 256

VI: 0.98

Pw:HR: 4.84%

Pa:HR: 5.17%

Distance: 2.466 mi

Min Max Avg

Power: 99 404 262 watts

Heart Rate: 107 159 146 bpm

Cadence: 83 101 94 rpm

Speed: 22.7 27.4 25.4 mph

Pace 2:11 2:38 2:22 min/mi

Crank Torque: 99 359 233 lb-in

New Range #3:

Duration: 5:47

Work: 93 kJ

TSS: 10.8 (intensity factor 1.06)

Norm Power: 270

VI: 1

Pw:HR: 6.29%

Pa:HR: 5.29%

Distance: 2.589 mi

Min Max Avg

Power: 105 373 270 watts

Heart Rate: 107 161 151 bpm

Cadence: 82 104 98 rpm

Speed: 24 28.3 26.7 mph

Pace 2:07 2:30 2:15 min/mi

Crank Torque: 99 325 230 lb-in

New Range #4:

Duration: 5:49

Work: 92 kJ

TSS: 10.8 (intensity factor 1.054)

Norm Power: 269

VI: 1.01

Pw:HR: 5.22%

Pa:HR: 7.47%

Distance: 2.622 mi

Min Max Avg

Power: 78 330 265 watts

Heart Rate: 112 159 151 bpm

Cadence: 25 105 99 rpm

Speed: 17.1 28.6 26.9 mph

Pace 2:06 3:31 2:14 min/mi

Crank Torque: 99 318 225 lb-in

New Range #5:

Duration: 5:46

Work: 88 kJ

TSS: 9.4 (intensity factor 0.989)

Norm Power: 252

VI: 0.98

Pw:HR: 8.2%

Pa:HR: 5.74%

Distance: 2.535 mi

Min Max Avg

Power: 95 390 256 watts

Heart Rate: 115 159 151 bpm

Cadence: 80 106 97 rpm

Speed: 22.2 28.5 26.2 mph

Pace 2:06 2:42 2:17 min/mi

Crank Torque: 92 347 220 lb-in

New Range #6:

Duration: 5:55

Work: 92 kJ

TSS: 9.9 (intensity factor 1.002)

Norm Power: 255

VI: 0.98

Pw:HR: 10.59%

Pa:HR: 7.31%

Distance: 2.615 mi

Min Max Avg

Power: 71 413 259 watts

Heart Rate: 113 161 153 bpm

Cadence: 71 107 97 rpm

Speed: 15.6 28.7 26.3 mph

Pace 2:05 3:51 2:17 min/mi

Crank Torque: 84 353 221 lb-in

New Range #7:

Duration: 5:49

Work: 94 kJ

TSS: 10.9 (intensity factor 1.06)

Norm Power: 270

VI: 1

Pw:HR: 6.05%

Pa:HR: 7.17%

Distance: 2.628 mi

Min Max Avg

Power: 87 356 270 watts

Heart Rate: 115 163 154 bpm

Cadence: 40 107 98 rpm

Speed: 20.4 29 27.0 mph

Pace 2:04 2:57 2:14 min/mi

Crank Torque: 98 297 227 lb-in

New Range #8:

Duration: 5:54

Work: 93 kJ

TSS: 11 (intensity factor 1.059)

Norm Power: 270

VI: 1.02

Pw:HR: 5.09%

Pa:HR: 6.35%

Distance: 2.707 mi

Min Max Avg

Power: 87 327 266 watts

Heart Rate: 116 163 154 bpm

Cadence: 63 107 100 rpm

Speed: 19.9 29.2 27.4 mph

Pace 2:03 3:01 2:11 min/mi

Crank Torque: 99 271 221 lb-in

Entire workout (184 watts):

Duration: 1:30:00

Work: 991 kJ

TSS: 114.1 (intensity factor 0.874)

Norm Power: 223

VI: 1.21

Pw:HR: 2.39%

Pa:HR: 8.01%

Distance: 34.581 mi

Min Max Avg

Power: 0 413 184 watts

Heart Rate: 93 163 134 bpm

Cadence: 1 107 84 rpm

Speed: 0 29.2 22.9 mph

Pace 2:03 0:00 2:37 min/mi

Crank Torque: 0 1605 177 lb-in

Peak 5s (398 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.49%

Pa:HR: -1.53%

Distance: 246 ft

Min Max Avg

Power: 385 404 398 watts

Heart Rate: 149 149 149 bpm

Cadence: 95 99 97 rpm

Speed: 26 26.7 26.5 mph

Pace 2:15 2:18 2:16 min/mi

Crank Torque: 328 358 346 lb-in

Peak 10s (395 watts):

Duration: 0:11

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.73%

Pa:HR: -0.68%

Distance: 453 ft

Min Max Avg

Power: 382 413 395 watts

Heart Rate: 154 157 155 bpm

Cadence: 101 105 103 rpm

Speed: 27.7 28.2 27.9 mph

Pace 2:08 2:10 2:09 min/mi

Crank Torque: 313 345 323 lb-in

Peak 20s (341 watts):

Duration: 0:21

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.1%

Pa:HR: -1.52%

Distance: 798 ft

Min Max Avg

Power: 176 390 341 watts

Heart Rate: 150 154 151 bpm

Cadence: 89 101 98 rpm

Speed: 24.9 27.2 26.4 mph

Pace 2:12 2:24 2:16 min/mi

Crank Torque: 167 347 294 lb-in

Peak 30s (328 watts):

Duration: 0:30

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -1.89%

Pa:HR: 0.09%

Distance: 0.239 mi

Min Max Avg

Power: 244 345 328 watts

Heart Rate: 153 159 155 bpm

Cadence: 98 106 103 rpm

Speed: 27.4 28.6 28.1 mph

Pace 2:06 2:11 2:08 min/mi

Crank Torque: 211 283 268 lb-in

Peak 1min (286 watts):

Duration: 1:01

Work: 17 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 31.49%

Pa:HR: 12.6%

Distance: 0.459 mi

Min Max Avg

Power: 110 373 286 watts

Heart Rate: 107 142 133 bpm

Cadence: 91 102 98 rpm

Speed: 24.9 27.7 26.7 mph

Pace 2:10 2:24 2:15 min/mi

Crank Torque: 101 325 244 lb-in

Peak 2min (282 watts):

Duration: 2:01

Work: 34 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.04%

Pa:HR: 12.41%

Distance: 0.907 mi

Min Max Avg

Power: 110 373 282 watts

Heart Rate: 107 157 142 bpm

Cadence: 91 104 98 rpm

Speed: 24.7 28.1 26.7 mph

Pace 2:08 2:26 2:15 min/mi

Crank Torque: 101 325 240 lb-in

Peak 5min (273 watts):

Duration: 5:00

Work: 81 kJ

TSS: 9.5 (intensity factor 1.065)

Norm Power: 272

VI: 1

Pw:HR: 2.22%

Pa:HR: 3.45%

Distance: 2.26 mi

Min Max Avg

Power: 87 356 273 watts

Heart Rate: 146 163 157 bpm

Cadence: 40 107 98 rpm

Speed: 20.4 29 27.0 mph

Pace 2:04 2:57 2:14 min/mi

Crank Torque: 98 290 230 lb-in

Peak 10min (201 watts):

Duration: 10:00

Work: 120 kJ

TSS: 14.8 (intensity factor 0.941)

Norm Power: 240

VI: 1.19

Pw:HR: -4.53%

Pa:HR: 13.24%

Distance: 3.893 mi

Min Max Avg

Power: 46 356 201 watts

Heart Rate: 113 163 142 bpm

Cadence: 24 107 85 rpm

Speed: 10.6 29 23.2 mph

Pace 2:04 5:39 2:35 min/mi

Crank Torque: 74 310 190 lb-in

Peak 20min (200 watts):

Duration: 20:01

Work: 240 kJ

TSS: 29.4 (intensity factor 0.939)

Norm Power: 239

VI: 1.2

Pw:HR: -1.35%

Pa:HR: -4.68%

Distance: 7.877 mi

Min Max Avg

Power: 46 356 200 watts

Heart Rate: 105 163 140 bpm

Cadence: 24 107 86 rpm

Speed: 10.6 29.2 23.5 mph

Pace 2:03 5:39 2:33 min/mi

Crank Torque: 74 310 187 lb-in

Peak 30min (198 watts):

Duration: 30:00

Work: 357 kJ

TSS: 42.2 (intensity factor 0.919)

Norm Power: 234

VI: 1.18

Pw:HR: -2.08%

Pa:HR: 4.64%

Distance: 11.703 mi

Min Max Avg

Power: 67 404 198 watts

Heart Rate: 103 162 136 bpm

Cadence: 18 105 85 rpm

Speed: 12.9 28.6 23.3 mph

Pace 2:06 4:39 2:35 min/mi

Crank Torque: 83 367 188 lb-in

Peak 60min (195 watts):

Duration: 1:00:00

Work: 702 kJ

TSS: 83.6 (intensity factor 0.914)

Norm Power: 233

VI: 1.19

Pw:HR: -2.28%

Pa:HR: 1.5%

Distance: 23.206 mi

Min Max Avg

Power: 0 413 195 watts

Heart Rate: 105 163 139 bpm

Cadence: 2 107 85 rpm

Speed: 0 29.2 23.1 mph

Pace 2:03 0:00 2:36 min/mi

Crank Torque: 0 789 186 lb-in

Standing Conditioning Ride AvgCad 65rpm Var%AT TSS 60.8 IF 0.783

2013-01-16T13:57:00.002+00:00

Horizontal Graph Overview. Horizontal view sometimes can give a more clearer picture than vertically stacked.

Vertical Stack Overview Graph

Heart Rate Distribution Chart

Power Distribution Chart

Cadence Distribution Chart. Today's ride was to focus on standing intervals ~65rpm. Nailed it.

Summary

Steady Warm-Up:

Duration: 6:22

Work: 51 kJ

TSS: 2.7 (intensity factor 0.527)

Norm Power: 134

VI: 1

Pw:HR: -4.6%

Pa:HR: 6.57%

Distance: 2.472 mi

Min Max Avg

Power: 117 189 135 watts

Heart Rate: 88 121 113 bpm

Cadence: 71 89 85 rpm

Speed: 20.4 24.5 23.2 mph

Pace 2:27 2:57 2:35 min/mi

Crank Torque: 115 197 134 lb-in

Standing AvgCad 69 @ 70%AT:1:

Duration: 6:59

Work: 70 kJ

TSS: 5.3 (intensity factor 0.678)

Norm Power: 173

VI: 1.02

Pw:HR: 6.74%

Pa:HR: 15.99%

Distance: 2.09 mi

Min Max Avg

Power: 0 206 169 watts

Heart Rate: 107 129 121 bpm

Cadence: 31 134 69 rpm

Speed: 0 23.4 17.9 mph

Pace 2:34 0:00 3:22 min/mi

Crank Torque: 0 343 212 lb-in

Standing AvgCad 62 @ 80%AT:

Duration: 4:58

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.81%

Pa:HR: 10.03%

Distance: 1.396 mi

Min Max Avg

Power: 154 218 205 watts

Heart Rate: 113 140 131 bpm

Cadence: 58 66 62 rpm

Speed: 15.7 18.8 16.8 mph

Pace 3:11 3:50 3:35 min/mi

Crank Torque: 197 309 280 lb-in

11:01 Rest

Duration: 4:59

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.32%

Pa:HR: 4.95%

Distance: 1.454 mi

Min Max Avg

Power: 195 215 205 watts

Heart Rate: 121 140 135 bpm

Cadence: 61 67 64 rpm

Speed: 16.6 18.8 17.4 mph

Pace 3:12 3:37 3:27 min/mi

Crank Torque: 250 295 270 lb-in

Standing AvgCad 63 @ 100%AT:

Duration: 3:01

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.22%

Pa:HR: 10.85%

Distance: 0.854 mi

Min Max Avg

Power: 169 275 255 watts

Heart Rate: 120 151 143 bpm

Cadence: 60 70 63 rpm

Speed: 16.2 18.1 16.9 mph

Pace 3:19 3:42 3:33 min/mi

Crank Torque: 204 374 343 lb-in

2:58 Rest

Duration: 3:02

Work: 46 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.97%

Pa:HR: 11.95%

Distance: 0.866 mi

Min Max Avg

Power: 79 279 255 watts

Heart Rate: 113 149 141 bpm

Cadence: 20 66 63 rpm

Speed: 15.2 18.1 17.1 mph

Pace 3:19 3:56 3:31 min/mi

Crank Torque: 316 374 342 lb-in

Standing AvgCad 69 @ 70%AT:

Duration: 6:59

Work: 75 kJ

TSS: 5.7 (intensity factor 0.697)

Norm Power: 178

VI: 0.99

Pw:HR: 0.77%

Pa:HR: 0.36%

Distance: 2.052 mi

Min Max Avg

Power: 132 191 179 watts

Heart Rate: 122 132 129 bpm

Cadence: 62 71 64 rpm

Speed: 16.8 19.3 17.5 mph

Pace 3:07 3:34 3:25 min/mi

Crank Torque: 166 256 235 lb-in

1 min Standing AvgCad 64 @ 130%AT:

Duration: 0:29

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.81%

Pa:HR: 11.17%

Distance: 754 ft

Min Max Avg

Power: 303 342 330 watts

Heart Rate: 113 133 122 bpm

Cadence: 63 67 64 rpm

Speed: 16.5 18 17.0 mph

Pace 3:20 3:39 3:31 min/mi

Crank Torque: 406 458 435 lb-in

0:32 Rest

Duration: 0:30

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.98%

Pa:HR: 3.33%

Distance: 758 ft

Min Max Avg

Power: 249 338 328 watts

Heart Rate: 135 145 139 bpm

Cadence: 63 65 64 rpm

Speed: 16.7 18.3 17.2 mph

Pace 3:17 3:35 3:30 min/mi

Crank Torque: 328 451 433 lb-in

0:29 Rest

Duration: 0:30

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.14%

Pa:HR: 1.36%

Distance: 749 ft

Min Max Avg

Power: 306 363 336 watts

Heart Rate: 135 145 138 bpm

Cadence: 40 66 63 rpm

Speed: 15.7 17.6 17.0 mph

Pace 3:24 3:49 3:32 min/mi

Crank Torque: 397 754 461 lb-in

0:30 Rest

Duration: 0:30

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.71%

Pa:HR: 2.26%

Distance: 752 ft

Min Max Avg

Power: 298 346 332 watts

Heart Rate: 133 145 138 bpm

Cadence: 63 66 65 rpm

Speed: 16.7 18 17.3 mph

Pace 3:20 3:36 3:28 min/mi

Crank Torque: 388 455 435 lb-in

0:31 Rest

Duration: 0:30

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.84%

Pa:HR: 0.52%

Distance: 731 ft

Min Max Avg

Power: 289 349 334 watts

Heart Rate: 135 142 139 bpm

Cadence: 56 65 62 rpm

Speed: 15 17.3 16.6 mph

Pace 3:28 3:59 3:37 min/mi

Crank Torque: 388 508 457 lb-in

0:30 Rest

Duration: 0:29

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6%

Pa:HR: -0.35%

Distance: 739 ft

Min Max Avg

Power: 330 360 338 watts

Heart Rate: 135 145 140 bpm

Cadence: 54 66 63 rpm

Speed: 15.2 17.8 17.1 mph

Pace 3:23 3:56 3:31 min/mi

Crank Torque: 425 530 452 lb-in

0:32 Rest

Duration: 0:28

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.66%

Pa:HR: 4.03%

Distance: 714 ft

Min Max Avg

Power: 312 341 331 watts

Heart Rate: 136 145 140 bpm

Cadence: 63 65 64 rpm

Speed: 16.2 17.4 17.0 mph

Pace 3:27 3:42 3:31 min/mi

Crank Torque: 412 451 438 lb-in

0:31 Rest

Duration: 0:30

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.28%

Pa:HR: 1.83%

Distance: 760 ft

Min Max Avg

Power: 285 361 336 watts

Heart Rate: 136 148 142 bpm

Cadence: 44 67 64 rpm

Speed: 15.5 18.3 17.5 mph

Pace 3:16 3:52 3:26 min/mi

Crank Torque: 370 682 445 lb-in

Entire workout (180 watts):

Duration: 1:00:00

Work: 646 kJ

TSS: 60.8 (intensity factor 0.783)

Norm Power: 200

VI: 1.11

Pw:HR: 1.6%

Pa:HR: 4.82%

Distance: 19.281 mi

Min Max Avg

Power: 0 363 180 watts

Heart Rate: 88 151 128 bpm

Cadence: 8 134 71 rpm

Speed: 0 24.5 19.2 mph

Pace 2:27 0:00 3:08 min/mi

Crank Torque: 0 943 224 lb-in

Peak 5s (354 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.11%

Pa:HR: -6.59%

Distance: 131 ft

Min Max Avg

Power: 349 361 354 watts

Heart Rate: 136 138 137 bpm

Cadence: 44 64 57 rpm

Speed: 15.5 17.1 16.5 mph

Pace 3:31 3:52 3:39 min/mi

Crank Torque: 460 682 537 lb-in

Peak 10s (349 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.86%

Pa:HR: -7.01%

Distance: 275 ft

Min Max Avg

Power: 332 361 349 watts

Heart Rate: 136 139 138 bpm

Cadence: 44 67 61 rpm

Speed: 15.5 18 17.1 mph

Pace 3:20 3:52 3:31 min/mi

Crank Torque: 419 682 493 lb-in

Peak 20s (342 watts):

Duration: 0:20

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.37%

Pa:HR: -1.17%

Distance: 514 ft

Min Max Avg

Power: 325 361 342 watts

Heart Rate: 136 144 140 bpm

Cadence: 44 67 64 rpm

Speed: 15.5 18.1 17.4 mph

Pace 3:18 3:52 3:27 min/mi

Crank Torque: 416 682 461 lb-in

Peak 30s (334 watts):

Duration: 0:30

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.84%

Pa:HR: 0.52%

Distance: 731 ft

Min Max Avg

Power: 289 349 334 watts

Heart Rate: 135 142 139 bpm

Cadence: 56 65 62 rpm

Speed: 15 17.3 16.6 mph

Pace 3:28 3:59 3:37 min/mi

Crank Torque: 388 508 457 lb-in

Peak 1min (258 watts):

Duration: 1:01

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.54%

Pa:HR: 11.84%

Distance: 0.295 mi

Min Max Avg

Power: 243 274 258 watts

Heart Rate: 113 143 129 bpm

Cadence: 62 66 64 rpm

Speed: 16.7 18 17.3 mph

Pace 3:20 3:36 3:28 min/mi

Crank Torque: 316 374 339 lb-in

Peak 2min (257 watts):

Duration: 2:01

Work: 31 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.72%

Pa:HR: 13.49%

Distance: 0.583 mi

Min Max Avg

Power: 243 274 257 watts

Heart Rate: 113 149 138 bpm

Cadence: 61 66 64 rpm

Speed: 16.5 18 17.2 mph

Pace 3:20 3:39 3:29 min/mi

Crank Torque: 316 374 341 lb-in

Peak 5min (232 watts):

Duration: 5:01

Work: 69 kJ

TSS: 8.2 (intensity factor 0.988)

Norm Power: 252

VI: 1.09

Pw:HR: 3.95%

Pa:HR: 7.74%

Distance: 1.532 mi

Min Max Avg

Power: 46 363 232 watts

Heart Rate: 124 148 140 bpm

Cadence: 13 86 67 rpm

Speed: 10.1 23.5 18.1 mph

Pace 2:33 5:58 3:18 min/mi

Crank Torque: 0 943 306 lb-in

Peak 10min (211 watts):

Duration: 10:00

Work: 126 kJ

TSS: 14.7 (intensity factor 0.94)

Norm Power: 240

VI: 1.13

Pw:HR: 14.42%

Pa:HR: -11.34%

Distance: 3.168 mi

Min Max Avg

Power: 46 363 211 watts

Heart Rate: 113 150 137 bpm

Cadence: 13 86 69 rpm

Speed: 10.1 23.5 18.9 mph

Pace 2:33 5:58 3:10 min/mi

Crank Torque: 0 943 271 lb-in

Peak 20min (202 watts):

Duration: 20:02

Work: 242 kJ

TSS: 23.5 (intensity factor 0.839)

Norm Power: 214

VI: 1.06

Pw:HR: -3.85%

Pa:HR: 0.57%

Distance: 6.087 mi

Min Max Avg

Power: 78 279 202 watts

Heart Rate: 113 151 135 bpm

Cadence: 20 83 67 rpm

Speed: 15.2 22.9 18.1 mph

Pace 2:37 3:56 3:19 min/mi

Crank Torque: 88 378 263 lb-in

Peak 30min (194 watts):

Duration: 30:01

Work: 349 kJ

TSS: 34.5 (intensity factor 0.831)

Norm Power: 212

VI: 1.09

Pw:HR: 2.53%

Pa:HR: -6.28%

Distance: 9.292 mi

Min Max Avg

Power: 46 363 194 watts

Heart Rate: 113 151 133 bpm

Cadence: 8 86 68 rpm

Speed: 10.1 23.5 18.5 mph

Pace 2:33 5:58 3:15 min/mi

Crank Torque: 88 754 249 lb-in

Peak 60min (180 watts):

Duration: 1:00:00

Work: 646 kJ

TSS: 60.8 (intensity factor 0.783)

Norm Power: 200

VI: 1.11

Pw:HR: 1.6%

Pa:HR: 4.82%

Distance: 19.281 mi

Min Max Avg

Power: 0 363 180 watts

Heart Rate: 88 151 128 bpm

Cadence: 8 134 71 rpm

Speed: 0 24.5 19.2 mph

Pace 2:27 0:00 3:08 min/mi

Crank Torque: 0 943 224 lb-in

Long Warm-Up 3 x 10's @ 90%AT + 8 Nasty Tabata's 20sec On 10 sec Off @ 150%+AT with 4 x 1 mins @ 110%AT TSS 98.7 IF 0.813

2013-01-15T23:37:00.000+00:00

Graph Overview of Entire Ride

Heart Rate Distribution Chart

MFRA of 4 sets of 1 mins @ 110%AT. Note Descending Order of AvgPwr against Interval Number

MFRA of 8 sets of 20 secs on 10 secs off @ 150%+AT Tabata Ints. Note Descending Order of AvgPwr against Interval Number

Power Distribution Chart

Summary

3 x 10's @ 90%AT

8 sets of 20's On / 10's Off (Tabatas) @ 150+%AT, all out efforts

4 x 1 mins @ 110%AT

45-70%AT WarmUP:

Duration: 10:00

Work: 89 kJ

TSS: 5.5 (intensity factor 0.59)

Norm Power: 150

VI: 1.01

Pw:HR: -11.57%

Pa:HR: 6.74%

Distance: 4.07 mi

Min Max Avg

Power: 117 201 149 watts

Heart Rate: 93 128 117 bpm

Cadence: 76 94 89 rpm

Speed: 22.2 25.8 24.3 mph

Pace 2:19 2:42 2:28 min/mi

Crank Torque: 112 204 141 lb-in

CAD>100:

Duration: 1:09

Work: 13 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.39%

Pa:HR: 0.66%

Distance: 0.523 mi

Min Max Avg

Power: 179 225 193 watts

Heart Rate: 128 134 131 bpm

Cadence: 90 103 100 rpm

Speed: 25 28.1 27.3 mph

Pace 2:08 2:24 2:12 min/mi

Crank Torque: 148 189 163 lb-in

0:59 Rest

Duration: 1:00

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -12.86%

Pa:HR: 0.71%

Distance: 0.349 mi

Min Max Avg

Power: 0 364 169 watts

Heart Rate: 107 124 115 bpm

Cadence: 1 109 85 rpm

Speed: 0 29.6 20.8 mph

Pace 2:01 0:00 2:53 min/mi

Crank Torque: 0 404 164 lb-in

1:03 Rest

Duration: 0:58

Work: 11 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.51%

Pa:HR: 4.03%

Distance: 0.455 mi

Min Max Avg

Power: 172 239 194 watts

Heart Rate: 127 137 131 bpm

Cadence: 98 105 102 rpm

Speed: 26.7 28.6 27.9 mph

Pace 2:06 2:15 2:09 min/mi

Crank Torque: 142 200 160 lb-in

10MINS @ 90%AT:

Duration: 10:02

Work: 137 kJ

TSS: 13.4 (intensity factor 0.896)

Norm Power: 228

VI: 1

Pw:HR: 4.86%

Pa:HR: 4.51%

Distance: 4.449 mi

Min Max Avg

Power: 102 254 229 watts

Heart Rate: 131 155 148 bpm

Cadence: 60 103 97 rpm

Speed: 23.3 28.1 26.4 mph

Pace 2:08 2:34 2:16 min/mi

Crank Torque: 143 219 199 lb-in

3:56 Rest

Duration: 10:01

Work: 137 kJ

TSS: 13.4 (intensity factor 0.896)

Norm Power: 228

VI: 1

Pw:HR: 3.26%

Pa:HR: 4.95%

Distance: 4.422 mi

Min Max Avg

Power: 170 245 229 watts

Heart Rate: 127 155 150 bpm

Cadence: 92 100 97 rpm

Speed: 23.5 27.2 26.3 mph

Pace 2:13 2:33 2:17 min/mi

Crank Torque: 148 216 201 lb-in

4:01 Rest

Duration: 9:59

Work: 137 kJ

TSS: 13.4 (intensity factor 0.897)

Norm Power: 229

VI: 1

Pw:HR: 4.18%

Pa:HR: 2.79%

Distance: 4.423 mi

Min Max Avg

Power: 194 251 230 watts

Heart Rate: 134 157 152 bpm

Cadence: 94 100 97 rpm

Speed: 24.8 27.3 26.4 mph

Pace 2:12 2:25 2:16 min/mi

Crank Torque: 173 216 200 lb-in

TABATA >150%AT:

Duration: 0:22

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.76%

Pa:HR: -5.65%

Distance: 915 ft

Min Max Avg

Power: 150 516 386 watts

Heart Rate: 137 150 143 bpm

Cadence: 84 117 110 rpm

Speed: 22.7 31.7 29.9 mph

Pace 1:54 2:38 2:01 min/mi

Crank Torque: 150 432 296 lb-in

0:10 Rest

Duration: 0:20

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.32%

Pa:HR: 3.01%

Distance: 807 ft

Min Max Avg

Power: 177 458 370 watts

Heart Rate: 155 159 156 bpm

Cadence: 70 107 101 rpm

Speed: 24.9 29.1 27.8 mph

Pace 2:04 2:24 2:10 min/mi

Crank Torque: 213 372 306 lb-in

0:39 Rest

Duration: 0:22

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -1.56%

Pa:HR: -15.65%

Distance: 621 ft

Min Max Avg

Power: 164 434 379 watts

Heart Rate: 162 163 162 bpm

Cadence: 44 81 72 rpm

Speed: 13.9 21.6 19.4 mph

Pace 2:46 4:19 3:06 min/mi

Crank Torque: 315 581 447 lb-in

0:-21 Rest

Duration: 0:22

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -1.56%

Pa:HR: -15.65%

Distance: 621 ft

Min Max Avg

Power: 164 434 379 watts

Heart Rate: 162 163 162 bpm

Cadence: 44 81 72 rpm

Speed: 13.9 21.6 19.4 mph

Pace 2:46 4:19 3:06 min/mi

Crank Torque: 315 581 447 lb-in

0:09 Rest

Duration: 0:21

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -140.5%

Pa:HR: -238.05%

Distance: 507 ft

Min Max Avg

Power: 11 449 259 watts

Heart Rate: 162 164 164 bpm

Cadence: 14 109 60 rpm

Speed: 1.7 29.3 17.1 mph

Pace 2:03 35:46 3:30 min/mi

Crank Torque: 30 1028 479 lb-in

0:09 Rest

Duration: 0:21

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -3.48%

Pa:HR: -45.53%

Distance: 611 ft

Min Max Avg

Power: 35 464 392 watts

Heart Rate: 162 164 162 bpm

Cadence: 26 91 72 rpm

Speed: 8.5 24.5 19.9 mph

Pace 2:27 7:06 3:01 min/mi

Crank Torque: 113 708 475 lb-in

0:09 Rest

Duration: 0:20

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -8.19%

Pa:HR: -0.32%

Distance: 761 ft

Min Max Avg

Power: 252 391 363 watts

Heart Rate: 169 170 169 bpm

Cadence: 75 100 97 rpm

Speed: 23.5 27 26.3 mph

Pace 2:13 2:33 2:17 min/mi

Crank Torque: 284 336 317 lb-in

0:11 Rest

Duration: 0:19

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -5.48%

Pa:HR: -2.52%

Distance: 723 ft

Min Max Avg

Power: 249 407 368 watts

Heart Rate: 170 170 170 bpm

Cadence: 69 99 95 rpm

Speed: 23.2 26.7 26.0 mph

Pace 2:15 2:35 2:19 min/mi

Crank Torque: 304 352 327 lb-in

New Range #14:

Duration: 1:00

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.32%

Pa:HR: 2.1%

Distance: 0.454 mi

Min Max Avg

Power: 172 302 278 watts

Heart Rate: 136 159 147 bpm

Cadence: 93 105 100 rpm

Speed: 25.4 28.5 27.1 mph

Pace 2:06 2:22 2:13 min/mi

Crank Torque: 147 264 236 lb-in

1MIN @ 110%AT:

Duration: 0:59

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.25%

Pa:HR: 2.17%

Distance: 0.445 mi

Min Max Avg

Power: 209 302 281 watts

Heart Rate: 137 159 148 bpm

Cadence: 93 105 100 rpm

Speed: 25.4 28.5 27.1 mph

Pace 2:06 2:22 2:13 min/mi

Crank Torque: 182 264 238 lb-in

2:00 Rest

Duration: 1:00

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.87%

Pa:HR: 11.99%

Distance: 0.458 mi

Min Max Avg

Power: 222 294 276 watts

Heart Rate: 139 159 150 bpm

Cadence: 97 106 101 rpm

Speed: 26.2 28.8 27.5 mph

Pace 2:05 2:18 2:11 min/mi

Crank Torque: 182 252 231 lb-in

2:00 Rest

Duration: 1:01

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.2%

Pa:HR: 5.91%

Distance: 0.461 mi

Min Max Avg

Power: 220 309 279 watts

Heart Rate: 140 159 149 bpm

Cadence: 97 104 100 rpm

Speed: 26.3 28.2 27.2 mph

Pace 2:08 2:17 2:12 min/mi

Crank Torque: 191 261 235 lb-in

1:59 Rest

Duration: 1:01

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.91%

Pa:HR: 7.54%

Distance: 0.475 mi

Min Max Avg

Power: 217 301 278 watts

Heart Rate: 140 159 150 bpm

Cadence: 100 105 102 rpm

Speed: 27 28.7 27.8 mph

Pace 2:05 2:13 2:09 min/mi

Crank Torque: 178 251 229 lb-in

Cool-Down:

Duration: 10:53

Work: 107 kJ

TSS: 7.8 (intensity factor 0.657)

Norm Power: 168

VI: 1.02

Pw:HR: -0.85%

Pa:HR: -4.42%

Distance: 4.676 mi

Min Max Avg

Power: 100 199 165 watts

Heart Rate: 132 159 139 bpm

Cadence: 83 102 94 rpm

Speed: 20 28 25.6 mph

Pace 2:08 2:60 2:20 min/mi

Crank Torque: 94 179 149 lb-in

Entire workout (195 watts):

Duration: 1:30:00

Work: 1051 kJ

TSS: 98.7 (intensity factor 0.813)

Norm Power: 207

VI: 1.07

Pw:HR: 3.88%

Pa:HR: 8.52%

Distance: 38.075 mi

Min Max Avg

Power: 0 516 195 watts

Heart Rate: 93 172 141 bpm

Cadence: 1 131 93 rpm

Speed: 0 31.7 25.2 mph

Pace 1:54 0:00 2:23 min/mi

Crank Torque: 0 1464 178 lb-in

Peak 5s (480 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.51%

Pa:HR: -7.77%

Distance: 259 ft

Min Max Avg

Power: 418 516 480 watts

Heart Rate: 139 141 140 bpm

Cadence: 101 115 109 rpm

Speed: 27.5 31.3 30.0 mph

Pace 1:55 2:11 2:00 min/mi

Crank Torque: 307 432 373 lb-in

Peak 10s (444 watts):

Duration: 0:11

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.53%

Pa:HR: -31.34%

Distance: 315 ft

Min Max Avg

Power: 419 464 444 watts

Heart Rate: 162 162 162 bpm

Cadence: 50 87 71 rpm

Speed: 14.4 23.7 19.7 mph

Pace 2:32 4:10 3:03 min/mi

Crank Torque: 407 708 547 lb-in

Peak 20s (404 watts):

Duration: 0:20

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.37%

Pa:HR: -2.21%

Distance: 858 ft

Min Max Avg

Power: 300 516 404 watts

Heart Rate: 139 150 143 bpm

Cadence: 88 117 112 rpm

Speed: 25.5 31.7 30.4 mph

Pace 1:54 2:21 1:58 min/mi

Crank Torque: 258 432 306 lb-in

Peak 30s (320 watts):

Duration: 0:31

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -30.05%

Pa:HR: -14.28%

Distance: 0.245 mi

Min Max Avg

Power: 141 516 320 watts

Heart Rate: 134 153 142 bpm

Cadence: 84 117 104 rpm

Speed: 22.7 31.7 28.3 mph

Pace 1:54 2:38 2:07 min/mi

Crank Torque: 138 432 253 lb-in

Peak 1min (307 watts):

Duration: 1:01

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 16.64%

Pa:HR: 12.86%

Distance: 0.469 mi

Min Max Avg

Power: 107 516 307 watts

Heart Rate: 134 160 149 bpm

Cadence: 70 117 102 rpm

Speed: 22.5 31.7 27.7 mph

Pace 1:54 2:40 2:10 min/mi

Crank Torque: 99 432 249 lb-in

Peak 2min (293 watts):

Duration: 2:01

Work: 35 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 16.68%

Pa:HR: 32.8%

Distance: 0.808 mi

Min Max Avg

Power: 22 516 293 watts

Heart Rate: 134 163 155 bpm

Cadence: 33 117 90 rpm

Speed: 3.2 31.7 24.0 mph

Pace 1:54 18:56 2:30 min/mi

Crank Torque: 0 581 272 lb-in

Peak 5min (252 watts):

Duration: 5:00

Work: 75 kJ

TSS: 8.6 (intensity factor 1.018)

Norm Power: 259

VI: 1.03

Pw:HR: 4.11%

Pa:HR: 36.18%

Distance: 1.843 mi

Min Max Avg

Power: 11 516 252 watts

Heart Rate: 133 170 155 bpm

Cadence: 3 131 81 rpm

Speed: 1.7 31.7 22.0 mph

Pace 1:54 35:46 2:44 min/mi

Crank Torque: 0 1464 276 lb-in

Peak 10min (230 watts):

Duration: 10:00

Work: 137 kJ

TSS: 13.4 (intensity factor 0.896)

Norm Power: 228

VI: 1

Pw:HR: 3.15%

Pa:HR: 4.91%

Distance: 4.413 mi

Min Max Avg

Power: 180 245 230 watts

Heart Rate: 127 155 150 bpm

Cadence: 92 100 97 rpm

Speed: 25 27.2 26.3 mph

Pace 2:13 2:24 2:17 min/mi

Crank Torque: 160 216 201 lb-in

Peak 20min (219 watts):

Duration: 20:01

Work: 263 kJ

TSS: 26.7 (intensity factor 0.895)

Norm Power: 228

VI: 1.04

Pw:HR: -0.07%

Pa:HR: 12.01%

Distance: 8.339 mi

Min Max Avg

Power: 11 516 219 watts

Heart Rate: 132 171 149 bpm

Cadence: 3 131 91 rpm

Speed: 1.7 31.7 24.8 mph

Pace 1:54 35:46 2:25 min/mi

Crank Torque: 0 1464 208 lb-in

Peak 30min (219 watts):

Duration: 30:01

Work: 393 kJ

TSS: 39.4 (intensity factor 0.887)

Norm Power: 226

VI: 1.03

Pw:HR: -2.56%

Pa:HR: 7.9%

Distance: 12.654 mi

Min Max Avg

Power: 11 516 219 watts

Heart Rate: 132 171 149 bpm

Cadence: 3 131 92 rpm

Speed: 1.7 31.7 25.1 mph

Pace 1:54 35:46 2:23 min/mi

Crank Torque: 0 1464 203 lb-in

Peak 60min (210 watts):

Duration: 1:00:01

Work: 757 kJ

TSS: 74.8 (intensity factor 0.865)

Norm Power: 221

VI: 1.05

Pw:HR: 4.56%

Pa:HR: 7.06%

Distance: 25.418 mi

Min Max Avg

Power: 0 516 210 watts

Heart Rate: 125 172 147 bpm

Cadence: 3 131 93 rpm

Speed: 0 31.7 25.3 mph

Pace 1:54 0:00 2:23 min/mi

Crank Torque: 0 1464 193 lb-in

2min Burst @ FTP + 2 x 20's @ 95%AT TSS 82.6 IF 0.876

2013-01-14T21:43:00.000+00:00

Graph Overview of Entire Ride

Multi File Range Analysis of 20min Intervals

Heart Rate Distribution Chart

Power Chart Distribution

Summary

Steady Pwr Increase Warm-Up:

Duration: 9:58

Work: 95 kJ

TSS: 6.4 (intensity factor 0.637)

Norm Power: 162

VI: 1.01

Pw:HR: -10.61%

Pa:HR: 6.58%

Distance: 4.236 mi

Min Max Avg

Power: 122 196 161 watts

Heart Rate: 98 137 126 bpm

Cadence: 74 96 93 rpm

Speed: 20.8 26.2 25.4 mph

Pace 2:17 2:53 2:22 min/mi

2 min Burst @ FTP:

Duration: 2:01

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.27%

Pa:HR: 8.04%

Distance: 0.864 mi

Min Max Avg

Power: 206 267 253 watts

Heart Rate: 136 155 149 bpm

Cadence: 92 97 94 rpm

Speed: 24.9 26.3 25.5 mph

Pace 2:17 2:24 2:21 min/mi

Seated 20mins @ 95%AT:

Duration: 20:08

Work: 291 kJ

TSS: 30 (intensity factor 0.946)

Norm Power: 241

VI: 1

Pw:HR: 5.41%

Pa:HR: 4.85%

Distance: 8.871 mi

Min Max Avg

Power: 88 258 241 watts

Heart Rate: 129 168 162 bpm

Cadence: 25 100 97 rpm

Speed: 20.6 27.3 26.3 mph

Pace 2:12 2:55 2:17 min/mi

4:50 Rest

Duration: 20:11

Work: 291 kJ

TSS: 30.1 (intensity factor 0.945)

Norm Power: 241

VI: 1

Pw:HR: 3.63%

Pa:HR: 3.47%

Distance: 8.896 mi

Min Max Avg

Power: 53 259 241 watts

Heart Rate: 147 173 169 bpm

Cadence: 12 101 97 rpm

Speed: 10.6 27.2 26.3 mph

Pace 2:12 5:41 2:17 min/mi

Cool Down @ 64%AT:

Duration: 5:00

Work: 44 kJ

TSS: 3.4 (intensity factor 0.635)

Norm Power: 162

VI: 1.1

Pw:HR: -31.94%

Pa:HR: -35.72%

Distance: 1.737 mi

Min Max Avg

Power: 0 201 147 watts

Heart Rate: 140 173 147 bpm

Cadence: 12 96 77 rpm

Speed: 0 25 20.7 mph

Pace 2:24 0:00 2:54 min/mi

Entire workout (213 watts):

Duration: 1:05:01

Work: 831 kJ

TSS: 82.6 (intensity factor 0.876)

Norm Power: 223

VI: 1.05

Pw:HR: 7.69%

Pa:HR: 13.11%

Distance: 27.564 mi

Min Max Avg

Power: 0 267 213 watts

Heart Rate: 98 173 155 bpm

Cadence: 12 101 93 rpm

Speed: 0 27.3 25.3 mph

Pace 2:12 0:00 2:22 min/mi

Peak 5s (260 watts):

Duration: 0:06

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.02%

Pa:HR: 0.24%

Distance: 243 ft

Min Max Avg

Power: 257 267 260 watts

Heart Rate: 139 140 139 bpm

Cadence: 96 97 96 rpm

Speed: 26 26.3 26.2 mph

Pace 2:17 2:18 2:18 min/mi

Peak 10s (259 watts):

Duration: 0:10

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -0%

Pa:HR: -1.25%

Distance: 391 ft

Min Max Avg

Power: 256 264 259 watts

Heart Rate: 155 155 155 bpm

Cadence: 93 95 94 rpm

Speed: 25.3 25.7 25.5 mph

Pace 2:20 2:22 2:21 min/mi

Peak 20s (258 watts):

Duration: 0:21

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -0.51%

Pa:HR: -0.73%

Distance: 778 ft

Min Max Avg

Power: 253 264 258 watts

Heart Rate: 153 155 154 bpm

Cadence: 92 95 93 rpm

Speed: 25 25.7 25.3 mph

Pace 2:20 2:24 2:22 min/mi

Peak 30s (257 watts):

Duration: 0:31

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.47%

Pa:HR: -0.43%

Distance: 0.216 mi

Min Max Avg

Power: 252 264 257 watts

Heart Rate: 153 155 154 bpm

Cadence: 92 95 93 rpm

Speed: 24.9 25.7 25.2 mph

Pace 2:20 2:24 2:23 min/mi

Peak 1min (255 watts):

Duration: 1:01

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.92%

Pa:HR: 5.81%

Distance: 0.437 mi

Min Max Avg

Power: 244 267 255 watts

Heart Rate: 137 153 146 bpm

Cadence: 93 97 95 rpm

Speed: 25.4 26.3 25.8 mph

Pace 2:17 2:22 2:20 min/mi

Peak 2min (253 watts):

Duration: 2:01

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.27%

Pa:HR: 8.04%

Distance: 0.864 mi

Min Max Avg

Power: 206 267 253 watts

Heart Rate: 136 155 149 bpm

Cadence: 92 97 94 rpm

Speed: 24.9 26.3 25.5 mph

Pace 2:17 2:24 2:21 min/mi

Peak 5min (242 watts):

Duration: 5:00

Work: 72 kJ

TSS: 7.5 (intensity factor 0.95)

Norm Power: 242

VI: 1

Pw:HR: 1.06%

Pa:HR: -0.87%

Distance: 2.213 mi

Min Max Avg

Power: 229 258 242 watts

Heart Rate: 160 166 163 bpm

Cadence: 94 100 97 rpm

Speed: 25.4 27.3 26.3 mph

Pace 2:12 2:22 2:17 min/mi

Peak 10min (242 watts):

Duration: 10:01

Work: 145 kJ

TSS: 15 (intensity factor 0.949)

Norm Power: 242

VI: 1

Pw:HR: 1.39%

Pa:HR: 0.34%

Distance: 4.424 mi

Min Max Avg

Power: 230 257 242 watts

Heart Rate: 168 173 171 bpm

Cadence: 95 101 97 rpm

Speed: 25.6 27.2 26.3 mph

Pace 2:12 2:21 2:17 min/mi

Peak 20min (242 watts):

Duration: 20:00

Work: 290 kJ

TSS: 29.9 (intensity factor 0.946)

Norm Power: 241

VI: 1

Pw:HR: 3.09%

Pa:HR: 2.97%

Distance: 8.834 mi

Min Max Avg

Power: 184 259 242 watts

Heart Rate: 147 173 169 bpm

Cadence: 95 101 97 rpm

Speed: 24.2 27.2 26.3 mph

Pace 2:12 2:29 2:17 min/mi

Peak 30min (229 watts):

Duration: 30:02

Work: 412 kJ

TSS: 41.9 (intensity factor 0.915)

Norm Power: 233

VI: 1.02

Pw:HR: -5.39%

Pa:HR: 0.3%

Distance: 12.895 mi

Min Max Avg

Power: 88 259 229 watts

Heart Rate: 145 173 166 bpm

Cadence: 25 101 94 rpm

Speed: 14.8 27.2 25.6 mph

Pace 2:12 4:03 2:20 min/mi

Peak 60min (219 watts):

Duration: 1:00:00

Work: 787 kJ

TSS: 79.2 (intensity factor 0.89)

Norm Power: 227

VI: 1.04

Pw:HR: 9.2%

Pa:HR: 9.47%

Distance: 25.441 mi

Min Max Avg

Power: 0 267 219 watts

Heart Rate: 125 173 158 bpm

Cadence: 12 101 93 rpm

Speed: 0 27.3 25.3 mph

Pace 2:12 0:00 2:22 min/mi

ManFlu Ride 100+Cad Ints +70-90%AT Ints + 4 x 100%AT Ints TSS 61.7 IF 0.789

2013-01-11T22:19:00.000+00:00

Graph Overview

MFRA of 4:00 mins Intervals @ 100%AT

Heart Rate Distribution Chart

Power Distribution Chart

Summary

Spent the last three days sick with the ManFlu

CTL + 10pts last week, more than likely causing my body to break down, and ended up sick.

I had a sore throat for the past several weeks, but didn't bother me too much.

Monday night I only got 3.5 hrs sleep because of finishing work late (suicide attempt at Rathpeacon)

It really hit me Tuesday morning.

Today I feel much better, but not 100%.

So its going to be some non taxing stuff, like low end tempo steady rides.

And or even rides like this one, nice set of intervals, but duration is short

100+rpm @ 85%AT:

Duration: 1:11

Work: 14 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.75%

Pa:HR: 6.51%

Distance: 0.53 mi

Min Max Avg

Power: 128 238 210 watts

Heart Rate: 129 147 137 bpm

Cadence: 89 102 99 rpm

Speed: 22.2 27.7 26.9 mph

Pace 2:10 2:42 2:14 min/mi

Crank Torque: 108 201 178 lb-in

0:53 Rest

Duration: 1:05

Work: 13 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.25%

Pa:HR: 6.37%

Distance: 0.497 mi

Min Max Avg

Power: 187 224 213 watts

Heart Rate: 131 145 137 bpm

Cadence: 91 102 100 rpm

Speed: 25.5 27.7 27.2 mph

Pace 2:10 2:21 2:12 min/mi

Crank Torque: 158 190 180 lb-in

0:59 Rest

Duration: 1:01

Work: 13 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.72%

Pa:HR: 5.9%

Distance: 0.438 mi

Min Max Avg

Power: 131 282 217 watts

Heart Rate: 128 145 135 bpm

Cadence: 85 102 96 rpm

Speed: 1.4 27.8 25.8 mph

Pace 2:09 41:59 2:20 min/mi

Crank Torque: 0 259 188 lb-in

70%AT for 3:00mins:

Duration: 3:05

Work: 32 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.02%

Pa:HR: 2.71%

Distance: 1.364 mi

Min Max Avg

Power: 133 194 178 watts

Heart Rate: 125 145 139 bpm

Cadence: 91 99 97 rpm

Speed: 25.1 27.1 26.4 mph

Pace 2:13 2:23 2:16 min/mi

Crank Torque: 123 171 155 lb-in

80%AT for 3:00 mins:

Duration: 2:58

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.21%

Pa:HR: 2.45%

Distance: 1.312 mi

Min Max Avg

Power: 192 217 203 watts

Heart Rate: 142 151 148 bpm

Cadence: 94 101 97 rpm

Speed: 25.7 27.5 26.4 mph

Pace 2:11 2:20 2:16 min/mi

Crank Torque: 164 189 177 lb-in

90%AT for 3:00mins:

Duration: 3:02

Work: 41 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.89%

Pa:HR: 3.6%

Distance: 1.32 mi

Min Max Avg

Power: 188 249 229 watts

Heart Rate: 149 157 155 bpm

Cadence: 92 98 96 rpm

Speed: 24 26.7 25.9 mph

Pace 2:15 2:30 2:19 min/mi

Crank Torque: 169 219 203 lb-in

100%AT for 4:

Duration: 4:01

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.81%

Pa:HR: 8.9%

Distance: 1.816 mi

Min Max Avg

Power: 118 271 253 watts

Heart Rate: 125 163 156 bpm

Cadence: 92 103 99 rpm

Speed: 19.4 28 26.9 mph

Pace 2:09 3:06 2:14 min/mi

Crank Torque: 108 234 215 lb-in

2:56 Rest

Duration: 4:02

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.81%

Pa:HR: 10.11%

Distance: 1.751 mi

Min Max Avg

Power: 141 284 253 watts

Heart Rate: 128 163 156 bpm

Cadence: 88 103 95 rpm

Speed: 21.7 27.9 25.9 mph

Pace 2:09 2:46 2:19 min/mi

Crank Torque: 123 263 224 lb-in

2:59 Rest

Duration: 4:02

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.92%

Pa:HR: 8.54%

Distance: 1.825 mi

Min Max Avg

Power: 158 284 254 watts

Heart Rate: 126 166 159 bpm

Cadence: 96 106 99 rpm

Speed: 25.6 28.6 26.9 mph

Pace 2:06 2:21 2:14 min/mi

Crank Torque: 136 235 216 lb-in

2:54 Rest

Duration: 4:04

Work: 61 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.29%

Pa:HR: 8.05%

Distance: 1.822 mi

Min Max Avg

Power: 165 272 253 watts

Heart Rate: 129 168 159 bpm

Cadence: 86 102 98 rpm

Speed: 23.7 27.6 26.7 mph

Pace 2:10 2:32 2:15 min/mi

Crank Torque: 158 239 217 lb-in

Entire workout (180 watts):

Duration: 1:00:01

Work: 648 kJ

TSS: 61.7 (intensity factor 0.789)

Norm Power: 201

VI: 1.12

Pw:HR: 3.71%

Pa:HR: 8.54%

Distance: 24.5 mi

Min Max Avg

Power: 48 284 180 watts

Heart Rate: 102 168 142 bpm

Cadence: 4 106 89 rpm

Speed: 1.4 28.6 24.4 mph

Pace 2:06 41:59 2:28 min/mi

Crank Torque: 0 859 169 lb-in

Peak 5s (273 watts):

Duration: 0:06

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -0.51%

Pa:HR: -2.92%

Distance: 228 ft

Min Max Avg

Power: 268 279 273 watts

Heart Rate: 159 159 159 bpm

Cadence: 91 95 93 rpm

Speed: 24.7 25.8 25.4 mph

Pace 2:19 2:26 2:22 min/mi

Crank Torque: 238 253 248 lb-in

Peak 10s (269 watts):

Duration: 0:11

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.71%

Pa:HR: -2.36%

Distance: 414 ft

Min Max Avg

Power: 261 279 269 watts

Heart Rate: 159 160 159 bpm

Cadence: 91 96 94 rpm

Speed: 24.7 26.2 25.7 mph

Pace 2:18 2:26 2:20 min/mi

Crank Torque: 229 253 241 lb-in

Peak 20s (262 watts):

Duration: 0:20

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.59%

Pa:HR: 4.47%

Distance: 816 ft

Min Max Avg

Power: 245 284 262 watts

Heart Rate: 130 145 140 bpm

Cadence: 100 105 102 rpm

Speed: 27.1 28.5 27.5 mph

Pace 2:06 2:13 2:11 min/mi

Crank Torque: 205 232 218 lb-in

Peak 30s (261 watts):

Duration: 0:32

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -3.45%

Pa:HR: -3.08%

Distance: 0.222 mi

Min Max Avg

Power: 241 283 261 watts

Heart Rate: 159 161 159 bpm

Cadence: 89 97 93 rpm

Speed: 24.1 26.3 25.2 mph

Pace 2:17 2:29 2:23 min/mi

Crank Torque: 219 263 237 lb-in

Peak 1min (258 watts):

Duration: 1:01

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.41%

Pa:HR: -0.01%

Distance: 0.435 mi

Min Max Avg

Power: 233 279 258 watts

Heart Rate: 159 163 161 bpm

Cadence: 90 97 95 rpm

Speed: 24.3 26.5 25.7 mph

Pace 2:16 2:28 2:20 min/mi

Crank Torque: 212 253 230 lb-in

Peak 2min (256 watts):

Duration: 2:00

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.11%

Pa:HR: -0.68%

Distance: 0.853 mi

Min Max Avg

Power: 233 283 256 watts

Heart Rate: 159 163 161 bpm

Cadence: 89 97 94 rpm

Speed: 24 26.5 25.4 mph

Pace 2:16 2:30 2:22 min/mi

Crank Torque: 212 263 231 lb-in

Peak 5min (232 watts):

Duration: 5:00

Work: 69 kJ

TSS: 7.3 (intensity factor 0.935)

Norm Power: 238

VI: 1.03

Pw:HR: -4.15%

Pa:HR: 11.54%

Distance: 2.208 mi

Min Max Avg

Power: 122 284 232 watts

Heart Rate: 125 166 152 bpm

Cadence: 78 106 97 rpm

Speed: 21.4 28.6 26.3 mph

Pace 2:06 2:48 2:17 min/mi

Crank Torque: 116 235 200 lb-in

Peak 10min (218 watts):

Duration: 10:01

Work: 130 kJ

TSS: 14 (intensity factor 0.916)

Norm Power: 234

VI: 1.07

Pw:HR: -6.12%

Pa:HR: -8.28%

Distance: 4.107 mi

Min Max Avg

Power: 61 284 218 watts

Heart Rate: 124 163 150 bpm

Cadence: 6 103 90 rpm

Speed: 12.7 28 24.5 mph

Pace 2:09 4:44 2:27 min/mi

Crank Torque: 72 859 203 lb-in

Peak 20min (206 watts):

Duration: 20:00

Work: 246 kJ

TSS: 25.9 (intensity factor 0.882)

Norm Power: 225

VI: 1.09

Pw:HR: 4.9%

Pa:HR: 4.33%

Distance: 8.151 mi

Min Max Avg

Power: 61 284 206 watts

Heart Rate: 124 166 149 bpm

Cadence: 6 106 89 rpm

Speed: 12.7 28.6 24.3 mph

Pace 2:06 4:44 2:28 min/mi

Crank Torque: 72 859 192 lb-in

Peak 30min (201 watts):

Duration: 30:01

Work: 361 kJ

TSS: 36.2 (intensity factor 0.851)

Norm Power: 217

VI: 1.08

Pw:HR: -2.19%

Pa:HR: 5.2%

Distance: 12.194 mi

Min Max Avg

Power: 61 284 201 watts

Heart Rate: 124 166 147 bpm

Cadence: 6 106 89 rpm

Speed: 12.7 28.6 24.2 mph

Pace 2:06 4:44 2:29 min/mi

Crank Torque: 72 859 188 lb-in

Peak 60min (180 watts):

Duration: 1:00:00

Work: 647 kJ

TSS: 61.7 (intensity factor 0.789)

Norm Power: 201

VI: 1.12

Pw:HR: 3.69%

Pa:HR: 8.54%

Distance: 24.493 mi

Min Max Avg

Power: 48 284 180 watts

Heart Rate: 102 168 142 bpm

Cadence: 4 106 89 rpm

Speed: 1.4 28.6 24.4 mph

Pace 2:06 41:59 2:28 min/mi

Crank Torque: 0 859 169 lb-in

3 Sets Of 12mins of 70%-FTP Ints. Aerobic Decoupling TSS 58.7 IF 0.769

2013-01-07T22:02:00.000+00:00

Graph Overview

Heart Rate Overview

Power Distribution Chart

Summary

Goal for this workout is pacing and maintaining the same power for each interval.

Paying attention to Aerobic Decoupling Factor when analyzing all three intervals.

Pwr/HR

Don't want it greater than 5%, otherwise need to focus on more Steady state and Tempo Rides

12min intervals

70% for 3:00mins

80% for 5:00mins

85% for 5:00mins

90% for 1:00min

100% for 0:30secs

12mins 70-FTP ADF:

Duration: 11:36

Work: 148 kJ

TSS: 13.6 (intensity factor 0.838)

Norm Power: 214

VI: 1

Pw:HR: -1.65%

Pa:HR: 3.79%

Distance: 4.806 mi

Min Max Avg

Power: 97 266 214 watts

Heart Rate: 121 151 139 bpm

Cadence: 26 98 91 rpm

Speed: 15.8 26.5 24.7 mph

Pace 2:16 3:48 2:26 min/mi

Crank Torque: 86 403 199 lb-in

1:49 Rest

Duration: 14:55

Work: 183 kJ

TSS: 16.4 (intensity factor 0.812)

Norm Power: 207

VI: 1.01

Pw:HR: -2.16%

Pa:HR: 7.57%

Distance: 6.477 mi

Min Max Avg

Power: 92 265 205 watts

Heart Rate: 123 157 145 bpm

Cadence: 75 101 95 rpm

Speed: 20.4 27.6 25.9 mph

Pace 2:10 2:56 2:19 min/mi

Crank Torque: 98 233 182 lb-in

1:24 Rest

Duration: 15:00

Work: 183 kJ

TSS: 16.4 (intensity factor 0.81)

Norm Power: 207

VI: 1.01

Pw:HR: -6%

Pa:HR: 7.37%

Distance: 6.451 mi

Min Max Avg

Power: 63 269 204 watts

Heart Rate: 132 155 146 bpm

Cadence: 36 100 94 rpm

Speed: 14.8 27.3 25.7 mph

Pace 2:12 4:03 2:20 min/mi

Crank Torque: 83 245 183 lb-in

Entire workout (187 watts):

Duration: 1:00:00

Work: 674 kJ

TSS: 58.7 (intensity factor 0.769)

Norm Power: 196

VI: 1.05

Pw:HR: 7.47%

Pa:HR: 5.75%

Distance: 24.503 mi

Min Max Avg

Power: 58 269 187 watts

Heart Rate: 85 157 139 bpm

Cadence: 22 101 89 rpm

Speed: 13.1 27.6 24.4 mph

Pace 2:10 4:35 2:28 min/mi

Crank Torque: 83 403 177 lb-in

Peak 5s (264 watts):

Duration: 0:06

Work: 1 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.79%

Pa:HR: -0.85%

Distance: 236 ft

Min Max Avg

Power: 258 269 264 watts

Heart Rate: 155 155 155 bpm

Cadence: 94 95 94 rpm

Speed: 25.5 25.9 25.7 mph

Pace 2:19 2:21 2:20 min/mi

Crank Torque: 232 242 237 lb-in

Peak 10s (263 watts):

Duration: 0:11

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.79%

Pa:HR: -1.94%

Distance: 400 ft

Min Max Avg

Power: 258 269 263 watts

Heart Rate: 155 155 155 bpm

Cadence: 94 97 95 rpm

Speed: 25.5 26.4 25.9 mph

Pace 2:16 2:21 2:19 min/mi

Crank Torque: 227 242 234 lb-in

Peak 20s (261 watts):

Duration: 0:21

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.19%

Pa:HR: -3.9%

Distance: 788 ft

Min Max Avg

Power: 256 269 261 watts

Heart Rate: 155 155 155 bpm

Cadence: 91 97 94 rpm

Speed: 24.7 26.4 25.6 mph

Pace 2:16 2:26 2:20 min/mi

Crank Torque: 223 245 235 lb-in

Peak 30s (256 watts):

Duration: 0:30

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -3.59%

Pa:HR: -4.39%

Distance: 0.21 mi

Min Max Avg

Power: 229 269 256 watts

Heart Rate: 154 155 155 bpm

Cadence: 91 97 94 rpm

Speed: 24.5 26.5 25.5 mph

Pace 2:16 2:27 2:21 min/mi

Crank Torque: 206 245 231 lb-in

Peak 1min (242 watts):

Duration: 1:00

Work: 14 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -11.68%

Pa:HR: 0.68%

Distance: 0.429 mi

Min Max Avg

Power: 216 269 242 watts

Heart Rate: 154 155 154 bpm

Cadence: 91 97 94 rpm

Speed: 24.5 26.5 25.5 mph

Pace 2:16 2:27 2:21 min/mi

Crank Torque: 194 245 218 lb-in

Peak 2min (233 watts):

Duration: 2:01

Work: 28 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -5.99%

Pa:HR: -0.71%

Distance: 0.868 mi

Min Max Avg

Power: 200 266 233 watts

Heart Rate: 142 151 147 bpm

Cadence: 90 98 94 rpm

Speed: 24.4 26.5 25.7 mph

Pace 2:16 2:28 2:20 min/mi

Crank Torque: 183 235 208 lb-in

Peak 5min (224 watts):

Duration: 5:00

Work: 67 kJ

TSS: 6.4 (intensity factor 0.873)

Norm Power: 223

VI: 1

Pw:HR: -2.76%

Pa:HR: -2.14%

Distance: 2.099 mi

Min Max Avg

Power: 200 266 224 watts

Heart Rate: 140 151 144 bpm

Cadence: 87 98 92 rpm

Speed: 23.8 26.5 25.0 mph

Pace 2:16 2:31 2:24 min/mi

Crank Torque: 183 235 206 lb-in

Peak 10min (216 watts):

Duration: 10:01

Work: 129 kJ

TSS: 11.9 (intensity factor 0.844)

Norm Power: 215

VI: 1

Pw:HR: -3.25%

Pa:HR: 4.6%

Distance: 4.394 mi

Min Max Avg

Power: 183 265 216 watts

Heart Rate: 143 157 150 bpm

Cadence: 92 101 96 rpm

Speed: 24.5 27.6 26.2 mph

Pace 2:10 2:27 2:17 min/mi

Crank Torque: 156 233 189 lb-in

Peak 20min (203 watts):

Duration: 20:02

Work: 243 kJ

TSS: 22.1 (intensity factor 0.813)

Norm Power: 207

VI: 1.02

Pw:HR: -5.09%

Pa:HR: -0.56%

Distance: 8.438 mi

Min Max Avg

Power: 58 266 203 watts

Heart Rate: 123 157 144 bpm

Cadence: 22 101 92 rpm

Speed: 13.1 27.6 25.1 mph

Pace 2:10 4:35 2:23 min/mi

Crank Torque: 86 299 186 lb-in

Peak 30min (203 watts):

Duration: 30:00

Work: 364 kJ

TSS: 32.6 (intensity factor 0.807)

Norm Power: 206

VI: 1.02

Pw:HR: 2.9%

Pa:HR: -3.4%

Distance: 12.482 mi

Min Max Avg

Power: 58 266 203 watts

Heart Rate: 121 157 141 bpm

Cadence: 22 101 91 rpm

Speed: 13.1 27.6 24.8 mph

Pace 2:10 4:35 2:25 min/mi

Crank Torque: 86 403 188 lb-in

Peak 60min (187 watts):

Duration: 1:00:00

Work: 674 kJ

TSS: 58.7 (intensity factor 0.769)

Norm Power: 196

VI: 1.05

Pw:HR: 7.47%

Pa:HR: 5.75%

Distance: 24.503 mi

Min Max Avg

Power: 58 269 187 watts

Heart Rate: 85 157 139 bpm

Cadence: 22 101 89 rpm

Speed: 13.1 27.6 24.4 mph

Pace 2:10 4:35 2:28 min/mi

Crank Torque: 83 403 177 lb-in

66K Kinsale Coffee Ride TSS 172.1 IF 0.853

2013-01-06T20:24:00.002+00:00

Profile of Route Overview

Graph Overview

Heart Rate Overview

Power Chart Overview

Summary

Coffee Ride with Phil & Trevor

Bandon Road - Inishannon (N71)

Ballinadee - L3223 - Cork Street R600

Kinsale R600 - Belgooly R600 - Fivemilebridge turn left onto R613

Ballinhassig - N71 - Home

Mild, 10.5C, Windy, Wet, Overcast

Some fatigue in legs before I started, plenty of fatigue when finished.

Stopped off at Centra in Kinsale for a coffee and some pudding.

Good solid 66K ride.

Entire workout (197 watts):

Duration: 2:24:15 (2:50:58)

Work: 1700 kJ

TSS: 172.1 (intensity factor 0.853)

Norm Power: 218

VI: 1.11

Pw:HR: 5.14%

Pa:HR: -19.82%

Distance: 41.126 mi

Elevation Gain: 2112 ft

Elevation Loss: 2093 ft

Grade: 0.0 % (20 ft)

Min Max Avg

Power: 0 562 197 watts

Heart Rate: 98 201 153 bpm

Cadence: 9 128 92 rpm

Speed: 0 40.3 17.8 mph

Pace 1:29 0:00 3:23 min/mi

Hub Torque: 0 410 8 lb-in

Altitude: 74 543 228 ft

Crank Torque: 0 923 186 lb-in

Temperature: 50 57.2 51.3 Fahrenheit

Peak 5s (468 watts):

Duration: 0:05

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.33%

Pa:HR: -0.02%

Distance: 205 ft

Elevation Gain: 0 ft

Elevation Loss: 0 ft

Grade: -3.7 % (-8 ft)

Min Max Avg

Power: 452 479 468 watts

Heart Rate: 158 160 159 bpm

Cadence: 111 113 112 rpm

Speed: 28.3 28.7 28.5 mph

Pace 2:05 2:07 2:06 min/mi

Hub Torque: 11 12 11 lb-in

Altitude: 199 206 203 ft

Crank Torque: 339 365 353 lb-in

Temperature: n/a n/a n/a Fahrenheit

Peak 10s (440 watts):

Duration: 0:10

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.32%

Pa:HR: 11.43%

Distance: 125 ft

Elevation Gain: 10 ft

Elevation Loss: 0 ft

Grade: 17.0 % (21 ft)

Min Max Avg

Power: 400 514 440 watts

Heart Rate: 137 145 141 bpm

Cadence: 65 78 70 rpm

Speed: 7.9 9.6 8.7 mph

Pace 6:16 7:36 6:55 min/mi

Hub Torque: 29 39 34 lb-in

Altitude: 271 287 279 ft

Crank Torque: 462 620 529 lb-in

Temperature: n/a n/a n/a Fahrenheit

Peak 20s (417 watts):

Duration: 0:20

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.54%

Pa:HR: 5.86%

Distance: 535 ft

Elevation Gain: 10 ft

Elevation Loss: 0 ft

Grade: 2.8 % (15 ft)

Min Max Avg

Power: 326 503 417 watts

Heart Rate: 139 163 152 bpm

Cadence: 100 106 104 rpm

Speed: 17.6 19.1 18.6 mph

Pace 3:09 3:25 3:13 min/mi

Hub Torque: 12 18 15 lb-in

Altitude: 85 99 93 ft

Crank Torque: 265 412 339 lb-in

Temperature: n/a n/a n/a Fahrenheit

Peak 30s (401 watts):

Duration: 0:30

Work: 12 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 19.07%

Pa:HR: 10.53%

Distance: 831 ft

Elevation Gain: 20 ft

Elevation Loss: 0 ft

Grade: 2.8 % (23 ft)

Min Max Avg

Power: 322 503 401 watts

Heart Rate: 136 168 155 bpm

Cadence: 100 109 104 rpm

Speed: 17.3 19.1 18.5 mph

Pace 3:09 3:28 3:15 min/mi

Hub Torque: 12 18 14 lb-in

Altitude: 85 108 96 ft

Crank Torque: 264 412 326 lb-in

Temperature: n/a n/a n/a Fahrenheit

Peak 1min (342 watts):

Duration: 1:00

Work: 20 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 32.67%

Pa:HR: 24.84%

Distance: 0.284 mi

Elevation Gain: 42 ft

Elevation Loss: 0 ft

Grade: 2.8 % (42 ft)

Min Max Avg

Power: 192 503 342 watts

Heart Rate: 134 171 160 bpm

Cadence: 89 109 102 rpm

Speed: 14.3 19.1 17.1 mph

Pace 3:09 4:12 3:31 min/mi

Hub Torque: 7 18 13 lb-in

Altitude: 85 131 106 ft

Crank Torque: 161 412 282 lb-in

Temperature: 50 50 50.0 Fahrenheit

Peak 2min (289 watts):

Duration: 2:00

Work: 34 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 23.25%

Pa:HR: -23.71%

Distance: 0.431 mi

Elevation Gain: 95 ft

Elevation Loss: 0 ft

Grade: 4.4 % (100 ft)

Min Max Avg

Power: 190 440 289 watts

Heart Rate: 164 173 169 bpm

Cadence: 66 104 89 rpm

Speed: 9.6 15.2 12.9 mph

Pace 3:57 6:16 4:40 min/mi

Hub Torque: 9 27 16 lb-in

Altitude: 148 245 205 ft

Crank Torque: 158 509 285 lb-in

Temperature: 51.8 51.8 51.8 Fahrenheit

Peak 5min (280 watts):

Duration: 5:00

Work: 84 kJ

TSS: 10.6 (intensity factor 1.128)

Norm Power: 288

VI: 1.03

Pw:HR: 5.75%

Pa:HR: 19.3%

Distance: 1.192 mi

Elevation Gain: 208 ft

Elevation Loss: 10 ft

Grade: 3.3 % (205 ft)

Min Max Avg

Power: 133 503 280 watts

Heart Rate: 135 173 167 bpm

Cadence: 66 109 95 rpm

Speed: 9.6 19.6 14.3 mph

Pace 3:04 6:16 4:11 min/mi

Hub Torque: 4 27 13 lb-in

Altitude: 85 290 183 ft

Crank Torque: 104 509 256 lb-in

Temperature: 50 51.8 51.4 Fahrenheit

Peak 10min (251 watts):

Duration: 10:00

Work: 150 kJ

TSS: 18.1 (intensity factor 1.043)

Norm Power: 266

VI: 1.06

Pw:HR: 6.22%

Pa:HR: 28.42%

Distance: 2.464 mi

Elevation Gain: 354 ft

Elevation Loss: 85 ft

Grade: 2.1 % (269 ft)

Min Max Avg

Power: 0 562 251 watts

Heart Rate: 127 173 164 bpm

Cadence: 14 113 94 rpm

Speed: 9.6 28.3 14.8 mph

Pace 2:07 6:16 4:03 min/mi

Hub Torque: 0 27 12 lb-in

Altitude: 85 443 242 ft

Crank Torque: 0 509 229 lb-in

Temperature: 50 51.8 51.3 Fahrenheit

Peak 20min (223 watts):

Duration: 20:01

Work: 268 kJ

TSS: 26.8 (intensity factor 0.896)

Norm Power: 229

VI: 1.02

Pw:HR: 4.06%

Pa:HR: -30.93%

Distance: 3.438 mi

Elevation Gain: 324 ft

Elevation Loss: 325 ft

Grade: -0.0 % (-5 ft)

Min Max Avg

Power: 0 479 223 watts

Heart Rate: 139 168 156 bpm

Cadence: 20 116 90 rpm

Speed: 8.4 29.8 15.3 mph

Pace 2:01 7:09 3:55 min/mi

Hub Torque: 0 410 11 lb-in

Altitude: 188 524 334 ft

Crank Torque: 0 397 216 lb-in

Temperature: 50 53.6 51.2 Fahrenheit

Peak 30min (218 watts):

Duration: 30:01

Work: 392 kJ

TSS: 38.5 (intensity factor 0.877)

Norm Power: 224

VI: 1.03

Pw:HR: 10.95%

Pa:HR: -29.93%

Distance: 6.435 mi

Elevation Gain: 430 ft

Elevation Loss: 345 ft

Grade: 0.3 % (89 ft)

Min Max Avg

Power: 0 479 218 watts

Heart Rate: 141 168 157 bpm

Cadence: 20 116 92 rpm

Speed: 8.4 29.8 15.9 mph

Pace 2:01 7:09 3:46 min/mi

Hub Torque: 0 410 10 lb-in

Altitude: 173 524 293 ft

Crank Torque: 0 397 205 lb-in

Temperature: 50 51.8 50.5 Fahrenheit

Peak 60min (209 watts):

Duration: 1:00:01 (1:01:54)

Work: 752 kJ

TSS: 77.5 (intensity factor 0.884)

Norm Power: 225

VI: 1.08

Pw:HR: 2.74%

Pa:HR: 7.11%

Distance: 16.415 mi

Elevation Gain: 852 ft

Elevation Loss: 765 ft

Grade: 0.1 % (94 ft)

Min Max Avg

Power: 0 562 209 watts

Heart Rate: 120 173 156 bpm

Cadence: 10 119 95 rpm

Speed: 0 30.7 16.7 mph

Pace 1:57 0:00 3:35 min/mi

Hub Torque: 0 410 9 lb-in

Altitude: 81 524 225 ft

Crank Torque: 0 889 191 lb-in

Temperature: 50 51.8 50.7 Fahrenheit

3 sets of 12mins Over & Unders @ 90%-135%AT with 2 sets of 3 (2mins @ 120%AT 1:1 recoveries) TSS 130.7 IF 0.936

2013-01-05T18:34:00.002+00:00

All Metrics Graph Overview

Power Only Graph Overview

Heart Rate Distribution Chart

Power Distribution Chart

Summary

Had to dig real deep for this ride. Felt fresh before I started, but as soon as I started rolling I could feel some fatigue from yesterdays ride.

OVER&UNDERS 12MINS 90%-135%AT:

Duration: 12:15

Work: 192 kJ

TSS: 21.9 (intensity factor 1.037)

Norm Power: 264

VI: 1.01

Pw:HR: 0.45%

Pa:HR: 8.75%

Distance: 5.538 mi

Min Max Avg

Power: 62 367 261 watts

Heart Rate: 110 170 156 bpm

Cadence: 5 108 99 rpm

Speed: 12.7 29.5 27.0 mph

Pace 2:02 4:44 2:14 min/mi

Crank Torque: 103 1047 224 lb-in

4:52 Rest

Duration: 12:04

Work: 191 kJ

TSS: 21.8 (intensity factor 1.041)

Norm Power: 266

VI: 1

Pw:HR: -2.56%

Pa:HR: 8.23%

Distance: 5.517 mi

Min Max Avg

Power: 103 357 265 watts

Heart Rate: 125 175 162 bpm

Cadence: 56 106 100 rpm

Speed: 20.9 28.7 27.3 mph

Pace 2:05 2:52 2:12 min/mi

Crank Torque: 153 290 223 lb-in

4:58 Rest

Duration: 12:01

Work: 191 kJ

TSS: 21.8 (intensity factor 1.044)

Norm Power: 266

VI: 1

Pw:HR: -2.47%

Pa:HR: 7.18%

Distance: 5.512 mi

Min Max Avg

Power: 106 347 266 watts

Heart Rate: 127 180 166 bpm

Cadence: 95 105 101 rpm

Speed: 20.6 28.6 27.4 mph

Pace 2:06 2:55 2:12 min/mi

Crank Torque: 89 288 223 lb-in

1ST SET OF 2MINS @ 120%AT:

Duration: 2:01

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.68%

Pa:HR: 15.59%

Distance: 0.923 mi

Min Max Avg

Power: 206 340 303 watts

Heart Rate: 125 170 157 bpm

Cadence: 94 104 101 rpm

Speed: 23.2 28.2 27.3 mph

Pace 2:08 2:35 2:12 min/mi

Crank Torque: 181 296 254 lb-in

2:00 Rest

Duration: 2:01

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.47%

Pa:HR: 13.03%

Distance: 0.952 mi

Min Max Avg

Power: 174 320 302 watts

Heart Rate: 134 173 162 bpm

Cadence: 98 107 104 rpm

Speed: 24.7 28.9 28.2 mph

Pace 2:05 2:26 2:08 min/mi

Crank Torque: 150 262 246 lb-in

1:55 Rest

Duration: 2:05

Work: 37 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.86%

Pa:HR: 14.3%

Distance: 0.972 mi

Min Max Avg

Power: 133 326 299 watts

Heart Rate: 128 175 161 bpm

Cadence: 89 105 102 rpm

Speed: 21.4 28.6 27.8 mph

Pace 2:06 2:48 2:10 min/mi

Crank Torque: 113 269 247 lb-in

2ND SET OF 2MINS @ 120%AT:

Duration: 2:02

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 10.49%

Pa:HR: 14.89%

Distance: 0.958 mi

Min Max Avg

Power: 226 323 301 watts

Heart Rate: 133 175 160 bpm

Cadence: 98 108 103 rpm

Speed: 25.1 29.5 27.9 mph

Pace 2:02 2:23 2:09 min/mi

Crank Torque: 177 262 248 lb-in

1:58 Rest

Duration: 2:02

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.31%

Pa:HR: 12.9%

Distance: 0.937 mi

Min Max Avg

Power: 190 316 300 watts

Heart Rate: 137 175 162 bpm

Cadence: 97 109 101 rpm

Speed: 25.8 29.5 27.5 mph

Pace 2:02 2:20 2:11 min/mi

Crank Torque: 147 267 251 lb-in

1:59 Rest

Duration: 2:02

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.6%

Pa:HR: 13.43%

Distance: 0.948 mi

Min Max Avg

Power: 183 313 301 watts

Heart Rate: 137 178 164 bpm

Cadence: 85 108 102 rpm

Speed: 24.4 29.1 27.9 mph

Pace 2:04 2:28 2:09 min/mi

Crank Torque: 166 264 248 lb-in

Entire workout (200 watts):

Duration: 1:30:01

Work: 1078 kJ

TSS: 130.7 (intensity factor 0.936)

Norm Power: 239

VI: 1.19

Pw:HR: 4.55%

Pa:HR: 8.49%

Distance: 34.441 mi

Min Max Avg

Power: 0 367 200 watts

Heart Rate: 88 180 148 bpm

Cadence: 5 109 85 rpm

Speed: 0 29.6 22.8 mph

Pace 2:02 0:00 2:38 min/mi

Crank Torque: 0 1047 192 lb-in

Peak 5s (355 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.27%

Pa:HR: -0.91%

Distance: 264 ft

Min Max Avg

Power: 348 367 355 watts

Heart Rate: 168 168 168 bpm

Cadence: 104 105 104 rpm

Speed: 28.1 28.6 28.4 mph

Pace 2:06 2:08 2:07 min/mi

Crank Torque: 282 298 288 lb-in

Peak 10s (349 watts):

Duration: 0:11

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 1.88%

Pa:HR: -0.86%

Distance: 461 ft

Min Max Avg

Power: 339 367 349 watts

Heart Rate: 168 170 168 bpm

Cadence: 101 105 104 rpm

Speed: 27.9 28.6 28.3 mph

Pace 2:06 2:09 2:07 min/mi

Crank Torque: 274 298 284 lb-in

Peak 20s (330 watts):

Duration: 0:20

Work: 6 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.95%

Pa:HR: 1.72%

Distance: 854 ft

Min Max Avg

Power: 284 367 330 watts

Heart Rate: 168 170 169 bpm

Cadence: 101 105 104 rpm

Speed: 27.9 28.6 28.3 mph

Pace 2:06 2:09 2:07 min/mi

Crank Torque: 233 298 269 lb-in

Peak 30s (313 watts):

Duration: 0:32

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 0.97%

Pa:HR: -1.37%

Distance: 0.246 mi

Min Max Avg

Power: 276 357 313 watts

Heart Rate: 173 175 174 bpm

Cadence: 99 105 103 rpm

Speed: 27 28.5 27.9 mph

Pace 2:06 2:13 2:09 min/mi

Crank Torque: 228 289 257 lb-in

Peak 1min (308 watts):

Duration: 1:01

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.69%

Pa:HR: 10.7%

Distance: 0.477 mi

Min Max Avg

Power: 296 340 308 watts

Heart Rate: 125 163 148 bpm

Cadence: 95 104 102 rpm

Speed: 26.1 28.2 27.8 mph

Pace 2:08 2:18 2:10 min/mi

Crank Torque: 243 296 255 lb-in

Peak 2min (304 watts):

Duration: 2:01

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.14%

Pa:HR: 13.37%

Distance: 0.939 mi

Min Max Avg

Power: 250 326 304 watts

Heart Rate: 131 175 162 bpm

Cadence: 99 105 103 rpm

Speed: 25.9 28.6 27.9 mph

Pace 2:06 2:19 2:09 min/mi

Crank Torque: 212 269 250 lb-in

Peak 5min (285 watts):

Duration: 5:01

Work: 85 kJ

TSS: 10.4 (intensity factor 1.116)

Norm Power: 285

VI: 1

Pw:HR: -4.57%

Pa:HR: 2.89%

Distance: 2.326 mi

Min Max Avg

Power: 245 347 285 watts

Heart Rate: 170 180 175 bpm

Cadence: 99 105 102 rpm

Speed: 26.8 28.6 27.7 mph

Pace 2:06 2:14 2:10 min/mi

Crank Torque: 205 288 237 lb-in

Peak 10min (271 watts):

Duration: 10:01

Work: 162 kJ

TSS: 18.9 (intensity factor 1.066)

Norm Power: 272

VI: 1

Pw:HR: -4.07%

Pa:HR: 4.56%

Distance: 4.611 mi

Min Max Avg

Power: 225 347 271 watts

Heart Rate: 159 180 170 bpm

Cadence: 95 105 101 rpm

Speed: 26 28.6 27.5 mph

Pace 2:06 2:19 2:11 min/mi

Crank Torque: 192 288 227 lb-in

Peak 20min (228 watts):

Duration: 20:00

Work: 274 kJ

TSS: 32.9 (intensity factor 0.993)

Norm Power: 253

VI: 1.11

Pw:HR: -26.99%

Pa:HR: -9.31%

Distance: 8.272 mi

Min Max Avg

Power: 66 367 228 watts

Heart Rate: 113 175 155 bpm

Cadence: 36 106 90 rpm

Speed: 12.7 28.7 24.7 mph

Pace 2:05 4:43 2:26 min/mi

Crank Torque: 95 298 207 lb-in

Peak 30min (233 watts):

Duration: 30:01

Work: 419 kJ

TSS: 48.8 (intensity factor 0.988)

Norm Power: 252

VI: 1.08

Pw:HR: -0.2%

Pa:HR: 0.94%

Distance: 12.696 mi

Min Max Avg

Power: 62 367 233 watts

Heart Rate: 109 175 153 bpm

Cadence: 5 108 92 rpm

Speed: 12.7 29.5 25.2 mph

Pace 2:02 4:44 2:23 min/mi

Crank Torque: 95 1047 209 lb-in

Peak 60min (213 watts):

Duration: 1:00:01

Work: 765 kJ

TSS: 92.2 (intensity factor 0.96)

Norm Power: 245

VI: 1.15

Pw:HR: 15.96%

Pa:HR: 12.08%

Distance: 23.521 mi

Min Max Avg

Power: 0 367 213 watts

Heart Rate: 109 180 153 bpm

Cadence: 5 108 87 rpm

Speed: 0 29.5 23.4 mph

Pace 2:02 0:00 2:34 min/mi

Crank Torque: 0 1047 200 lb-in

Recovery Supplements - EFA & Sleep

2013-01-05T00:18:00.000+00:00

L-R Probiotic 1 tab/day; ZMA 3 tabs/day 1hour before bed; "The Oil" 3 tablespoons/day

What's the difference between a pro and an amateur athlete? Eamonn Coghlan was once asked many years ago. It has always stuck in my mind, and to this day still holds true. He said the difference is quite simple, 'Sleep'.
We all know how to train, but not all know how to recover properly.
So there's the answer.
So the next question is how does a typical person who is in late thirties, has a hectic life, both at home at a work, and who loves to ride his bike recover?
It just isn't possible to get in a power nap immediately after a gruelling MAP session, or when we roll home from our weekend warrior ride.
Heck I find it difficult to get a good quality 6 hour sleep with the shifts that I do.
I've woken many nights at 3, 4, 5 o'clock even when I'm on days, because the previous week I was waking at these times.
Its a proven fact, lack of sleep kills.
We sleep for a reason, just like we eat to survive. Sleeping allows the body to recover from all the days stresses, both physically and mentally. We gotta sleep.
With that said, I've found ZMA, which is a combination of Zinc, Magnesium & Vitamin B6 helps greatly. Does it help to raise the amount of Deep Sleep, well I can't honestly say it does. Monitoring my sleep it doesn't show any increase in my slow wave cycle, but I can say I do get to sleep quicker and I feel more refreshed when I wake, so that is only all positive.
The other two important items that we should all take, is a probiotic and increase our intake of healthy fats, especially the essential fats.
I've seen a massive improvement both in energy levels and in overall well-being.
So there you have it, a very quick, short post on my daily supplements.

Thanks for reading, and have a POWERful day!

3 sets of 8 x 45 secs @ 137%AT with short recoveries TSS 104.5 IF 0.891

2013-01-04T21:06:00.001+00:00

Graph Overview Chart

Power Distribution Chart

Heart Rate Distribution Chart

Summary

45 SEC @ 137%AT:

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.7%

Pa:HR: 13.21%

Distance: 0.336 mi

Min Max Avg

Power: 193 358 333 watts

Heart Rate: 129 153 140 bpm

Cadence: 87 99 96 rpm

Speed: 20.1 26.7 25.7 mph

Pace 2:15 2:59 2:20 min/mi

Crank Torque: 181 315 294 lb-in

1:56 Rest

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.98%

Pa:HR: 18.45%

Distance: 0.347 mi

Min Max Avg

Power: 178 363 333 watts

Heart Rate: 119 153 135 bpm

Cadence: 82 101 98 rpm

Speed: 20.8 27.2 26.4 mph

Pace 2:12 2:53 2:16 min/mi

Crank Torque: 153 312 286 lb-in

1:53 Rest

Duration: 0:56

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 19.54%

Pa:HR: 18.65%

Distance: 0.419 mi

Min Max Avg

Power: 103 377 331 watts

Heart Rate: 118 157 140 bpm

Cadence: 83 105 101 rpm

Speed: 20.3 28.4 27.2 mph

Pace 2:07 2:57 2:12 min/mi

Crank Torque: 104 309 276 lb-in

1:54 Rest

Duration: 0:49

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.6%

Pa:HR: 14.19%

Distance: 0.368 mi

Min Max Avg

Power: 156 378 339 watts

Heart Rate: 121 157 140 bpm

Cadence: 92 104 101 rpm

Speed: 24.4 28.2 27.3 mph

Pace 2:08 2:27 2:12 min/mi

Crank Torque: 143 316 283 lb-in

1:57 Rest

Duration: 0:50

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.54%

Pa:HR: 15.86%

Distance: 0.38 mi

Min Max Avg

Power: 145 371 329 watts

Heart Rate: 121 159 141 bpm

Cadence: 96 106 102 rpm

Speed: 20.8 28.6 27.5 mph

Pace 2:06 2:53 2:11 min/mi

Crank Torque: 127 298 271 lb-in

1:57 Rest

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.99%

Pa:HR: 12.36%

Distance: 0.366 mi

Min Max Avg

Power: 136 382 330 watts

Heart Rate: 121 157 139 bpm

Cadence: 96 107 103 rpm

Speed: 25.4 29.1 27.9 mph

Pace 2:04 2:22 2:09 min/mi

Crank Torque: 115 311 270 lb-in

1:56 Rest

Duration: 0:49

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 15.53%

Pa:HR: 14.33%

Distance: 0.383 mi

Min Max Avg

Power: 174 369 335 watts

Heart Rate: 120 157 140 bpm

Cadence: 98 107 104 rpm

Speed: 25.8 29.1 28.3 mph

Pace 2:04 2:20 2:07 min/mi

Crank Torque: 149 296 270 lb-in

1:54 Rest

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.18%

Pa:HR: 14.12%

Distance: 0.36 mi

Min Max Avg

Power: 176 364 336 watts

Heart Rate: 121 157 140 bpm

Cadence: 96 103 102 rpm

Speed: 25.2 28 27.6 mph

Pace 2:09 2:23 2:11 min/mi

Crank Torque: 147 299 279 lb-in

2:44 Rest

Duration: 0:48

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.8%

Pa:HR: 13.64%

Distance: 0.367 mi

Min Max Avg

Power: 174 384 336 watts

Heart Rate: 124 157 142 bpm

Cadence: 88 104 101 rpm

Speed: 22.5 28.1 27.3 mph

Pace 2:08 2:40 2:12 min/mi

Crank Torque: 167 327 281 lb-in

1:55 Rest

Duration: 0:49

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.53%

Pa:HR: 12.62%

Distance: 0.381 mi

Min Max Avg

Power: 160 367 334 watts

Heart Rate: 117 155 140 bpm

Cadence: 99 107 104 rpm

Speed: 27.2 29 28.2 mph

Pace 2:04 2:12 2:08 min/mi

Crank Torque: 136 298 271 lb-in

1:51 Rest

Duration: 0:57

Work: 18 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.28%

Pa:HR: 13.37%

Distance: 0.434 mi

Min Max Avg

Power: 159 371 332 watts

Heart Rate: 120 161 143 bpm

Cadence: 87 106 102 rpm

Speed: 21.6 28.6 27.6 mph

Pace 2:06 2:46 2:10 min/mi

Crank Torque: 143 311 273 lb-in

1:55 Rest

Duration: 0:50

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.65%

Pa:HR: 12.51%

Distance: 0.38 mi

Min Max Avg

Power: 227 367 339 watts

Heart Rate: 121 159 142 bpm

Cadence: 91 105 102 rpm

Speed: 25.4 28.4 27.7 mph

Pace 2:07 2:22 2:10 min/mi

Crank Torque: 200 301 280 lb-in

1:59 Rest

Duration: 0:46

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.13%

Pa:HR: 12.75%

Distance: 0.351 mi

Min Max Avg

Power: 246 364 342 watts

Heart Rate: 122 155 140 bpm

Cadence: 93 104 102 rpm

Speed: 24.5 28.3 27.6 mph

Pace 2:07 2:27 2:11 min/mi

Crank Torque: 214 301 283 lb-in

2:00 Rest

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.06%

Pa:HR: 13.03%

Distance: 0.36 mi

Min Max Avg

Power: 183 374 334 watts

Heart Rate: 125 155 141 bpm

Cadence: 98 106 103 rpm

Speed: 25.8 28.8 27.8 mph

Pace 2:05 2:20 2:09 min/mi

Crank Torque: 155 310 274 lb-in

1:55 Rest

Duration: 0:49

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 13.52%

Pa:HR: 14.09%

Distance: 0.384 mi

Min Max Avg

Power: 169 372 331 watts

Heart Rate: 120 161 141 bpm

Cadence: 94 109 104 rpm

Speed: 22.6 29.5 28.1 mph

Pace 2:02 2:40 2:08 min/mi

Crank Torque: 142 300 268 lb-in

1:57 Rest

Duration: 0:46

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.66%

Pa:HR: 13.81%

Distance: 0.35 mi

Min Max Avg

Power: 267 374 344 watts

Heart Rate: 124 161 144 bpm

Cadence: 93 105 102 rpm

Speed: 24.5 28.5 27.7 mph

Pace 2:06 2:27 2:10 min/mi

Crank Torque: 243 310 284 lb-in

2:45 Rest

Duration: 0:48

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.68%

Pa:HR: 13.37%

Distance: 0.366 mi

Min Max Avg

Power: 162 366 334 watts

Heart Rate: 129 159 145 bpm

Cadence: 97 105 103 rpm

Speed: 20.4 28.5 27.7 mph

Pace 2:06 2:57 2:10 min/mi

Crank Torque: 141 296 273 lb-in

1:56 Rest

Duration: 0:46

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.41%

Pa:HR: 13.79%

Distance: 0.362 mi

Min Max Avg

Power: 195 367 339 watts

Heart Rate: 120 157 141 bpm

Cadence: 99 107 104 rpm

Speed: 25.1 29 28.2 mph

Pace 2:04 2:23 2:08 min/mi

Crank Torque: 165 299 275 lb-in

1:56 Rest

Duration: 0:52

Work: 17 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 16.78%

Pa:HR: 17.09%

Distance: 0.392 mi

Min Max Avg

Power: 178 370 337 watts

Heart Rate: 120 161 145 bpm

Cadence: 91 105 101 rpm

Speed: 19.6 28.3 27.1 mph

Pace 2:07 3:03 2:13 min/mi

Crank Torque: 166 310 282 lb-in

1:57 Rest

Duration: 0:49

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.47%

Pa:HR: 15.24%

Distance: 0.372 mi

Min Max Avg

Power: 169 361 332 watts

Heart Rate: 123 162 146 bpm

Cadence: 90 104 102 rpm

Speed: 19.3 28.2 27.3 mph

Pace 2:08 3:06 2:12 min/mi

Crank Torque: 153 298 275 lb-in

1:56 Rest

Duration: 0:48

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 14.02%

Pa:HR: 13.14%

Distance: 0.354 mi

Min Max Avg

Power: 196 368 338 watts

Heart Rate: 122 159 142 bpm

Cadence: 90 102 98 rpm

Speed: 21.6 27.7 26.6 mph

Pace 2:10 2:47 2:16 min/mi

Crank Torque: 184 313 290 lb-in

1:58 Rest

Duration: 0:48

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 12.41%

Pa:HR: 14.85%

Distance: 0.369 mi

Min Max Avg

Power: 151 362 327 watts

Heart Rate: 118 159 142 bpm

Cadence: 99 106 103 rpm

Speed: 26.9 28.8 28.0 mph

Pace 2:05 2:14 2:09 min/mi

Crank Torque: 123 292 267 lb-in

1:57 Rest

Duration: 0:47

Work: 15 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 15.97%

Pa:HR: 14.18%

Distance: 0.355 mi

Min Max Avg

Power: 196 374 341 watts

Heart Rate: 117 157 141 bpm

Cadence: 96 104 101 rpm

Speed: 22.8 28.1 27.4 mph

Pace 2:08 2:38 2:12 min/mi

Crank Torque: 169 316 284 lb-in

1:56 Rest

Duration: 0:48

Work: 16 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 15.02%

Pa:HR: 12.94%

Distance: 0.366 mi

Min Max Avg

Power: 175 371 338 watts

Heart Rate: 122 159 142 bpm

Cadence: 97 105 102 rpm

Speed: 23.5 28.6 27.5 mph

Pace 2:06 2:33 2:11 min/mi

Crank Torque: 152 302 280 lb-in

Entire workout (163 watts):

Duration: 1:19:22

Work: 775 kJ

TSS: 104.5 (intensity factor 0.891)

Norm Power: 227

VI: 1.4

Pw:HR: 6.13%

Pa:HR: 10.89%

Distance: 28.385 mi

Min Max Avg

Power: 0 384 163 watts

Heart Rate: 23 163 136 bpm

Cadence: 1 109 79 rpm

Speed: 0 29.5 21.5 mph

Pace 2:02 0:00 2:48 min/mi

Crank Torque: 0 936 165 lb-in

Peak 5s (371 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 2.58%

Pa:HR: -2.43%

Distance: 231 ft

Min Max Avg

Power: 359 384 371 watts

Heart Rate: 124 124 124 bpm

Cadence: 97 103 101 rpm

Speed: 26.6 27.8 27.3 mph

Pace 2:10 2:15 2:12 min/mi

Crank Torque: 295 327 311 lb-in

Peak 10s (364 watts):

Duration: 0:10

Work: 3 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.37%

Pa:HR: 1.19%

Distance: 430 ft

Min Max Avg

Power: 355 382 364 watts

Heart Rate: 135 144 140 bpm

Cadence: 103 107 105 rpm

Speed: 28.1 29.1 28.6 mph

Pace 2:04 2:08 2:06 min/mi

Crank Torque: 283 311 292 lb-in

Peak 20s (355 watts):

Duration: 0:20

Work: 7 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.86%

Pa:HR: 6.42%

Distance: 801 ft

Min Max Avg

Power: 332 378 355 watts

Heart Rate: 121 142 129 bpm

Cadence: 97 104 101 rpm

Speed: 26.2 28.1 27.3 mph

Pace 2:08 2:17 2:12 min/mi

Crank Torque: 277 316 298 lb-in

Peak 30s (354 watts):

Duration: 0:31

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.22%

Pa:HR: 6.61%

Distance: 0.245 mi

Min Max Avg

Power: 337 372 354 watts

Heart Rate: 133 158 146 bpm

Cadence: 103 109 106 rpm

Speed: 28 29.5 28.7 mph

Pace 2:02 2:08 2:06 min/mi

Crank Torque: 271 300 282 lb-in

Peak 1min (321 watts):

Duration: 1:01

Work: 19 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.51%

Pa:HR: 10.37%

Distance: 0.461 mi

Min Max Avg

Power: 159 371 321 watts

Heart Rate: 120 161 140 bpm

Cadence: 67 106 100 rpm

Speed: 19.3 28.6 27.2 mph

Pace 2:06 3:06 2:12 min/mi

Crank Torque: 154 311 269 lb-in

Peak 2min (225 watts):

Duration: 2:01

Work: 27 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -71.26%

Pa:HR: -21.5%

Distance: 0.782 mi

Min Max Avg

Power: 96 366 225 watts

Heart Rate: 126 159 135 bpm

Cadence: 39 105 86 rpm

Speed: 17.1 28.5 23.4 mph

Pace 2:06 3:31 2:34 min/mi

Crank Torque: 108 296 215 lb-in

Peak 5min (186 watts):

Duration: 5:00

Work: 55 kJ

TSS: 7.1 (intensity factor 0.923)

Norm Power: 235

VI: 1.26

Pw:HR: -20.07%

Pa:HR: -15.93%

Distance: 1.805 mi

Min Max Avg

Power: 65 374 186 watts

Heart Rate: 62 163 138 bpm

Cadence: 21 105 79 rpm

Speed: 13.2 28.5 21.6 mph

Pace 2:06 4:32 2:46 min/mi

Crank Torque: 95 310 188 lb-in

Peak 10min (183 watts):

Duration: 10:01

Work: 109 kJ

TSS: 14.8 (intensity factor 0.942)

Norm Power: 240

VI: 1.32

Pw:HR: -0.62%

Pa:HR: 0.63%

Distance: 3.787 mi

Min Max Avg

Power: 67 378 183 watts

Heart Rate: 118 157 135 bpm

Cadence: 28 105 83 rpm

Speed: 15.1 28.4 22.7 mph

Pace 2:07 3:58 2:39 min/mi

Crank Torque: 96 316 176 lb-in

Peak 20min (175 watts):

Duration: 20:01

Work: 209 kJ

TSS: 25.4 (intensity factor 0.872)

Norm Power: 222

VI: 1.27

Pw:HR: -1.31%

Pa:HR: 11.66%

Distance: 7.918 mi

Min Max Avg

Power: 60 378 175 watts

Heart Rate: 114 159 134 bpm

Cadence: 17 106 87 rpm

Speed: 13 28.6 23.7 mph

Pace 2:06 4:37 2:32 min/mi

Crank Torque: 75 316 164 lb-in

Peak 30min (171 watts):

Duration: 30:01

Work: 307 kJ

TSS: 42.7 (intensity factor 0.924)

Norm Power: 236

VI: 1.38

Pw:HR: 0.18%

Pa:HR: 1.01%

Distance: 10.658 mi

Min Max Avg

Power: 35 384 171 watts

Heart Rate: 62 163 138 bpm

Cadence: 7 109 78 rpm

Speed: 6.7 29.5 21.3 mph

Pace 2:02 8:56 2:49 min/mi

Crank Torque: 0 688 173 lb-in

Peak 60min (169 watts):

Duration: 1:00:01

Work: 606 kJ

TSS: 81.2 (intensity factor 0.901)

Norm Power: 230

VI: 1.36

Pw:HR: -0.5%

Pa:HR: 8.16%

Distance: 21.999 mi

Min Max Avg

Power: 35 384 169 watts

Heart Rate: 62 163 137 bpm

Cadence: 7 109 80 rpm

Speed: 6.7 29.5 22.0 mph

Pace 2:02 8:56 2:44 min/mi

Crank Torque: 0 688 167 lb-in

Low End Tempo Ride TSS 60.7 IF 0.764

2013-01-03T21:26:00.001+00:00

Heart Rate Distribution Chart

Power Distribution Chart

Graph Overview

Summary

Nothing too taxing here. Good recovery ride.

Entire workout (190 watts):

Duration: 1:02:50

Work: 717 kJ

TSS: 60.7 (intensity factor 0.764)

Norm Power: 195

VI: 1.02

Pw:HR: -3.2%

Pa:HR: 1.82%

Distance: 27.422 mi

Min Max Avg

Power: 69 312 190 watts

Heart Rate: 18 168 153 bpm

Cadence: 32 106 96 rpm

Speed: 5.8 28.9 26.2 mph

Pace 2:05 10:23 2:17 min/mi

Crank Torque: 95 438 169 lb-in

Steady Effort with 3 x 10's @ 95-98%AT TSS 91.3 IF 0.782

2013-01-02T18:45:00.001+00:00

Graph Overview

Heart Rate Distribution Chart

Power Distribution Chart

Summary

Long Warm Up:

Duration: 30:06

Work: 283 kJ

TSS: 19.8 (intensity factor 0.633)

Norm Power: 162

VI: 1.03

Pw:HR: 6.29%

Pa:HR: 2.36%

Distance: 12.611 mi

Min Max Avg

Power: 18 245 157 watts

Heart Rate: 98 140 127 bpm

Cadence: 35 96 91 rpm

Speed: 11.9 26.2 25.0 mph

Pace 2:17 5:03 2:24 min/mi

Crank Torque: 0 266 145 lb-in

0:-9 Rest

Duration: 10:06

Work: 146 kJ

TSS: 14.9 (intensity factor 0.942)

Norm Power: 240

VI: 1

Pw:HR: 5.94%

Pa:HR: 5.93%

Distance: 4.371 mi

Min Max Avg

Power: 139 260 241 watts

Heart Rate: 125 161 155 bpm

Cadence: 91 99 95 rpm

Speed: 23.9 26.9 25.8 mph

Pace 2:14 2:31 2:19 min/mi

Crank Torque: 125 236 215 lb-in

4:55 Rest

Duration: 10:07

Work: 150 kJ

TSS: 15.9 (intensity factor 0.971)

Norm Power: 248

VI: 1

Pw:HR: 6.08%

Pa:HR: 6.68%

Distance: 4.344 mi

Min Max Avg

Power: 81 272 248 watts

Heart Rate: 128 163 157 bpm

Cadence: 90 100 94 rpm

Speed: 15.1 27.1 25.6 mph

Pace 2:13 3:58 2:21 min/mi

Crank Torque: 76 252 223 lb-in

4:51 Rest

Duration: 10:09

Work: 148 kJ

TSS: 15.4 (intensity factor 0.954)

Norm Power: 243

VI: 1

Pw:HR: 6.01%

Pa:HR: 4.39%

Distance: 4.357 mi

Min Max Avg

Power: 143 265 244 watts

Heart Rate: 129 166 158 bpm

Cadence: 90 98 94 rpm

Speed: 24.5 26.8 25.6 mph

Pace 2:14 2:27 2:21 min/mi

Crank Torque: 126 243 219 lb-in

0:-1 Rest

Duration: 19:56

Work: 183 kJ

TSS: 12.2 (intensity factor 0.607)

Norm Power: 155

VI: 1.01

Pw:HR: -0.88%

Pa:HR: -3.47%

Distance: 8.17 mi

Min Max Avg

Power: 79 191 153 watts

Heart Rate: 129 166 137 bpm

Cadence: 55 98 89 rpm

Speed: 14.2 26.7 24.5 mph

Pace 2:15 4:13 2:27 min/mi

Crank Torque: 91 189 145 lb-in

Entire workout (183 watts):

Duration: 1:30:00

Work: 987 kJ

TSS: 91.3 (intensity factor 0.782)

Norm Power: 199

VI: 1.09

Pw:HR: -2.17%

Pa:HR: 8.8%

Distance: 37.258 mi

Min Max Avg

Power: 18 272 183 watts

Heart Rate: 98 166 140 bpm

Cadence: 35 100 90 rpm

Speed: 11.9 27.1 24.7 mph

Pace 2:13 5:03 2:26 min/mi

Crank Torque: 0 266 170 lb-in

Sufferfest - Downward Spiral 2 sets of 8 MAP Ints TSS 79 IF 0.878

2013-01-01T23:49:00.000+00:00

Graph Overview Of Entire Ride. 2 sets of 8 Intervals 115-120%AT @ varying durations

Heart Rate Overview

Power Chart Overview

Performance Chart

Summary

New Range #1:

Duration: 2:18

Work: 43 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.83%

Pa:HR: 9.67%

Distance: 0.983 mi

Min Max Avg

Power: 190 449 314 watts

Heart Rate: 148 170 161 bpm

Cadence: 86 101 94 rpm

Speed: 23.3 27 25.6 mph

Pace 2:13 2:34 2:21 min/mi

Crank Torque: 171 404 283 lb-in

New Range #2:

Duration: 1:46

Work: 30 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.63%

Pa:HR: 4.81%

Distance: 0.729 mi

Min Max Avg

Power: 155 358 289 watts

Heart Rate: 135 163 154 bpm

Cadence: 49 98 91 rpm

Speed: 18.9 26.8 24.6 mph

Pace 2:14 3:11 2:26 min/mi

Crank Torque: 147 411 271 lb-in

New Range #3:

Duration: 1:35

Work: 27 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.98%

Pa:HR: 10.91%

Distance: 0.68 mi

Min Max Avg

Power: 207 315 290 watts

Heart Rate: 135 166 152 bpm

Cadence: 89 98 94 rpm

Speed: 23.6 26.5 25.6 mph

Pace 2:16 2:32 2:21 min/mi

Crank Torque: 196 278 260 lb-in

New Range #4:

Duration: 1:22

Work: 23 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.12%

Pa:HR: 11.81%

Distance: 0.567 mi

Min Max Avg

Power: 155 309 282 watts

Heart Rate: 140 161 152 bpm

Cadence: 82 96 92 rpm

Speed: 21.7 26.2 24.8 mph

Pace 2:18 2:46 2:25 min/mi

Crank Torque: 141 299 260 lb-in

New Range #5:

Duration: 1:09

Work: 19 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.26%

Pa:HR: 7.16%

Distance: 0.493 mi

Min Max Avg

Power: 183 313 289 watts

Heart Rate: 141 163 153 bpm

Cadence: 92 97 95 rpm

Speed: 24.4 26.4 25.8 mph

Pace 2:16 2:28 2:20 min/mi

Crank Torque: 166 278 257 lb-in

New Range #6:

Duration: 0:47

Work: 14 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.3%

Pa:HR: 6.34%

Distance: 0.319 mi

Min Max Avg

Power: 232 320 301 watts

Heart Rate: 145 160 152 bpm

Cadence: 83 91 90 rpm

Speed: 21.9 24.8 24.4 mph

Pace 2:25 2:44 2:28 min/mi

Crank Torque: 236 300 282 lb-in

New Range #7:

Duration: 0:37

Work: 10 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.23%

Pa:HR: 5.89%

Distance: 0.266 mi

Min Max Avg

Power: 179 314 293 watts

Heart Rate: 146 160 152 bpm

Cadence: 93 96 95 rpm

Speed: 23.9 26.2 25.7 mph

Pace 2:17 2:31 2:20 min/mi

Crank Torque: 159 277 260 lb-in

New Range #8:

Duration: 0:19

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 7.35%

Pa:HR: -0.93%

Distance: 736 ft

Min Max Avg

Power: 214 325 297 watts

Heart Rate: 156 156 156 bpm

Cadence: 91 96 94 rpm

Speed: 25 26.2 25.5 mph

Pace 2:17 2:24 2:21 min/mi

Crank Torque: 196 292 267 lb-in

New Range #09:

Duration: 2:08

Work: 36 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.36%

Pa:HR: 12.28%

Distance: 0.914 mi

Min Max Avg

Power: 174 304 288 watts

Heart Rate: 130 168 156 bpm

Cadence: 92 96 94 rpm

Speed: 24.4 26.2 25.6 mph

Pace 2:18 2:28 2:21 min/mi

Crank Torque: 160 272 258 lb-in

New Range #10:

Duration: 1:53

Work: 32 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.04%

Pa:HR: 11.42%

Distance: 0.804 mi

Min Max Avg

Power: 154 311 286 watts

Heart Rate: 133 166 155 bpm

Cadence: 91 97 94 rpm

Speed: 24.4 26.5 25.5 mph

Pace 2:16 2:27 2:21 min/mi

Crank Torque: 137 281 258 lb-in

New Range #11:

Duration: 1:35

Work: 27 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.86%

Pa:HR: 10.65%

Distance: 0.677 mi

Min Max Avg

Power: 156 307 288 watts

Heart Rate: 135 166 152 bpm

Cadence: 90 95 94 rpm

Speed: 23.8 25.8 25.4 mph

Pace 2:19 2:31 2:22 min/mi

Crank Torque: 146 276 260 lb-in

New Range #12:

Duration: 1:18

Work: 22 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 8.89%

Pa:HR: 8.46%

Distance: 0.561 mi

Min Max Avg

Power: 171 307 286 watts

Heart Rate: 138 163 152 bpm

Cadence: 91 96 94 rpm

Speed: 24.2 26.2 25.6 mph

Pace 2:17 2:29 2:20 min/mi

Crank Torque: 154 276 256 lb-in

New Range #13:

Duration: 1:02

Work: 17 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3.37%

Pa:HR: 9.38%

Distance: 0.413 mi

Min Max Avg

Power: 195 318 285 watts

Heart Rate: 143 159 150 bpm

Cadence: 83 92 87 rpm

Speed: 22.4 25.1 23.6 mph

Pace 2:23 2:41 2:33 min/mi

Crank Torque: 179 312 277 lb-in

New Range #14:

Duration: 0:49

Work: 14 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 6.44%

Pa:HR: 3.17%

Distance: 0.332 mi

Min Max Avg

Power: 176 322 297 watts

Heart Rate: 141 159 149 bpm

Cadence: 86 94 89 rpm

Speed: 23.3 25.5 24.2 mph

Pace 2:21 2:34 2:29 min/mi

Crank Torque: 169 307 282 lb-in

New Range #15:

Duration: 0:33

Work: 9 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.76%

Pa:HR: 1.48%

Distance: 0.233 mi

Min Max Avg

Power: 172 326 291 watts

Heart Rate: 150 157 153 bpm

Cadence: 89 95 93 rpm

Speed: 24.3 25.6 25.1 mph

Pace 2:21 2:28 2:23 min/mi

Crank Torque: 157 296 266 lb-in

New Range #16:

Duration: 0:17

Work: 5 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.18%

Pa:HR: -4.74%

Distance: 531 ft

Min Max Avg

Power: 201 338 294 watts

Heart Rate: 154 156 155 bpm

Cadence: 64 78 75 rpm

Speed: 19.1 22 20.8 mph

Pace 2:44 3:08 2:53 min/mi

Crank Torque: 266 374 329 lb-in

New Range #17:

Duration: 0:14

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 10.13%

Pa:HR: -11.24%

Distance: 439 ft

Min Max Avg

Power: 212 342 310 watts

Heart Rate: 149 152 150 bpm

Cadence: 66 83 77 rpm

Speed: 18.2 22.5 21.1 mph

Pace 2:40 3:18 2:51 min/mi

Crank Torque: 216 400 343 lb-in

New Range #18:

Duration: 0:17

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.3%

Pa:HR: -2.78%

Distance: 540 ft

Min Max Avg

Power: 184 334 297 watts

Heart Rate: 149 151 150 bpm

Cadence: 76 84 81 rpm

Speed: 20.9 22.7 22.1 mph

Pace 2:38 2:52 2:43 min/mi

Crank Torque: 185 362 309 lb-in

New Range #19:

Duration: 0:17

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: -3.36%

Pa:HR: 0.54%

Distance: 554 ft

Min Max Avg

Power: 156 312 285 watts

Heart Rate: 152 154 153 bpm

Cadence: 77 81 80 rpm

Speed: 21.3 22.1 21.7 mph

Pace 2:43 2:49 2:46 min/mi

Crank Torque: 171 327 301 lb-in

Entire workout (189 watts):

Duration: 1:01:57

Work: 703 kJ

TSS: 79 (intensity factor 0.878)

Norm Power: 224

VI: 1.18

Pw:HR: 5.13%

Pa:HR: -2.21%

Distance: 23.585 mi

Min Max Avg

Power: 0 449 189 watts

Heart Rate: 88 170 146 bpm

Cadence: 10 167 84 rpm

Speed: 0 28.3 22.7 mph

Pace 2:07 0:00 2:38 min/mi

Crank Torque: 0 549 189 lb-in

Peak 5s (426 watts):

Duration: 0:06

Work: 2 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 4.74%

Pa:HR: 2.37%

Distance: 232 ft

Min Max Avg

Power: 414 449 426 watts

Heart Rate: 161 163 162 bpm

Cadence: 93 95 94 rpm

Speed: 24.9 25.4 25.2 mph

Pace 2:22 2:25 2:23 min/mi

Crank Torque: 373 404 383 lb-in

Peak 10s (423 watts):

Duration: 0:11

Work: 4 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 3%

Pa:HR: 3.43%

Distance: 406 ft

Min Max Avg

Power: 411 449 423 watts

Heart Rate: 161 166 163 bpm

Cadence: 92 95 93 rpm

Speed: 24.6 25.4 25.0 mph

Pace 2:22 2:26 2:24 min/mi

Crank Torque: 373 404 384 lb-in

Peak 20s (409 watts):

Duration: 0:20

Work: 8 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.29%

Pa:HR: 5.75%

Distance: 739 ft

Min Max Avg

Power: 377 449 409 watts

Heart Rate: 161 168 165 bpm

Cadence: 89 95 91 rpm

Speed: 23.9 25.4 24.5 mph

Pace 2:22 2:31 2:27 min/mi

Crank Torque: 358 404 378 lb-in

Peak 30s (396 watts):

Duration: 0:31

Work: 12 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 9.95%

Pa:HR: 6.53%

Distance: 0.211 mi

Min Max Avg

Power: 361 449 396 watts

Heart Rate: 161 170 166 bpm

Cadence: 86 95 90 rpm

Speed: 23.3 25.4 24.2 mph

Pace 2:22 2:34 2:29 min/mi

Crank Torque: 350 404 372 lb-in

Peak 1min (354 watts):

Duration: 1:00

Work: 21 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 11.46%

Pa:HR: 6.88%

Distance: 0.42 mi

Min Max Avg

Power: 293 449 354 watts

Heart Rate: 159 170 164 bpm

Cadence: 86 101 92 rpm

Speed: 23.3 27 24.9 mph

Pace 2:13 2:34 2:25 min/mi

Crank Torque: 251 404 326 lb-in

Peak 2min (323 watts):

Duration: 2:00

Work: 38 kJ

TSS: n/a

Norm Power: n/a

VI: n/a

Pw:HR: 5.11%

Pa:HR: 9.98%

Distance: 0.859 mi

Min Max Avg

Power: 276 449 323 watts

Heart Rate: 148 170 161 bpm

Cadence: 86 101 94 rpm

Speed: 23.3 27 25.6 mph

Pace 2:13 2:34 2:21 min/mi

Crank Torque: 243 404 291 lb-in

Peak 5min (259 watts):

Duration: 5:01

Work: 77 kJ

TSS: 9.9 (intensity factor 1.088)

Norm Power: 277

VI: 1.07

Pw:HR: -23.45%

Pa:HR: 5.95%

Distance: 2.154 mi

Min Max Avg

Power: 157 449 259 watts

Heart Rate: 142 170 155 bpm

Cadence: 86 104 94 rpm

Speed: 23.3 28.3 25.6 mph

Pace 2:07 2:34 2:20 min/mi

Crank Torque: 144 404 232 lb-in

Peak 10min (232 watts):

Duration: 10:01

Work: 139 kJ

TSS: 17.2 (intensity factor 1.015)

Norm Power: 259

VI: 1.11

Pw:HR: 6.08%

Pa:HR: 14.51%

Distance: 4.059 mi

Min Max Avg

Power: 66 449 232 watts

Heart Rate: 135 170 152 bpm

Cadence: 33 104 89 rpm

Speed: 10.8 28.3 24.2 mph

Pace 2:07 5:33 2:29 min/mi

Crank Torque: 100 411 220 lb-in

Peak 20min (217 watts):

Duration: 20:01

Work: 260 kJ

TSS: 31.5 (intensity factor 0.971)

Norm Power: 248

VI: 1.14

Pw:HR: 7.78%

Pa:HR: 5.91%

Distance: 7.599 mi

Min Max Avg

Power: 29 449 217 watts

Heart Rate: 135 170 152 bpm

Cadence: 11 104 83 rpm

Speed: 5.5 28.3 22.6 mph

Pace 2:07 10:51 2:39 min/mi

Crank Torque: 58 507 218 lb-in

Peak 30min (206 watts):

Duration: 30:00

Work: 370 kJ

TSS: 43.8 (intensity factor 0.936)

Norm Power: 239

VI: 1.16

Pw:HR: 8.48%

Pa:HR: -0.84%

Distance: 11.524 mi

Min Max Avg

Power: 29 449 206 watts

Heart Rate: 128 170 150 bpm

Cadence: 11 104 84 rpm

Speed: 5.5 28.3 22.9 mph

Pace 2:07 10:51 2:37 min/mi

Crank Torque: 58 507 205 lb-in

Peak 60min (191 watts):

Duration: 1:00:01

Work: 689 kJ

TSS: 78 (intensity factor 0.883)

Norm Power: 225

VI: 1.18

Pw:HR: 4.65%

Pa:HR: -2.24%

Distance: 22.968 mi

Min Max Avg

Power: 0 449 191 watts

Heart Rate: 113 170 147 bpm

Cadence: 10 167 84 rpm

Speed: 0 28.3 22.8 mph

Pace 2:07 0:00 2:38 min/mi

Crank Torque: 0 507 191 lb-in

Mostly Tempo TSS 76.8 IF 0.87

2012-12-21T00:35:00.000+00:00

Graph Chart Overview

Heart Rate Chart

Power Chart

Summary

Entire workout (206 watts):

Duration: 1:01:23

Work: 759 kJ

TSS: 76.8 (intensity factor 0.87)

Norm Power: 222

VI: 1.08

Pw:HR: 16.62%

Pa:HR: 4.67%

Distance: 25.976 mi

Min Max Avg

Power: 36 481 206 watts

Heart Rate: 16 173 147 bpm

Cadence: 1 107 94 rpm

Speed: 5.5 29 25.4 mph

Pace 2:04 10:58 2:22 min/mi

Crank Torque: 0 1542 187 lb-in

Low End Thresholds 2 x 20's @ 93%AT TSS 71.5 IF 0.844

2012-12-20T00:29:00.000+00:00

Graph Overview 2 x 20's @ Low End Threshold 93%AT

Heart Rate Overview

Power Chart Overview Mostly Threshold

Summary

20 mins @ 93%AT:

Duration: 20:06

Work: 282 kJ

TSS: 28.5 (intensity factor 0.923)

Norm Power: 235

VI: 1

Pw:HR: 4.06%

Pa:HR: 4.35%

Distance: 8.952 mi

Min Max Avg

Power: 96 320 235 watts

Heart Rate: 20 166 154 bpm

Cadence: 63 105 99 rpm

Speed: 4.3 28.6 26.7 mph

Pace 2:06 13:60 2:15 min/mi

Crank Torque: 89 300 200 lb-in

5:27 Rest

Duration: 20:02

Work: 282 kJ

TSS: 28.3 (intensity factor 0.921)

Norm Power: 235

VI: 1

Pw:HR: 3.53%

Pa:HR: 4.3%

Distance: 9.015 mi

Min Max Avg

Power: 93 271 235 watts

Heart Rate: 80 163 158 bpm

Cadence: 90 104 100 rpm

Speed: 15.9 28.3 27.0 mph

Pace 2:07 3:46 2:13 min/mi

Crank Torque: 81 238 199 lb-in

Entire workout (195 watts):

Duration: 1:00:44

Work: 712 kJ

TSS: 71.5 (intensity factor 0.844)

Norm Power: 215

VI: 1.1

Pw:HR: 9.79%

Pa:HR: 15.5%

Distance: 24.609 mi

Min Max Avg

Power: 0 320 195 watts

Heart Rate: 20 166 144 bpm

Cadence: 1 105 90 rpm

Speed: 0 28.6 24.3 mph

Pace 2:06 0:00 2:28 min/mi

Crank Torque: 0 1013 181 lb-in

Nice n' Easy Low End Tempo Ride TSS 60.9 IF 0.767

2012-12-19T16:23:00.000+00:00

Graph Overview Chart

Heart Rate Chart

Power Chart

Summary

Entire workout (191 watts):

Duration: 1:02:37

Work: 717 kJ

TSS: 60.9 (intensity factor 0.767)

Norm Power: 196

VI: 1.02

Pw:HR: -1.35%

Pa:HR: 0.8%

Distance: 27.263 mi

Min Max Avg

Power: 32 314 191 watts

Heart Rate: 106 163 143 bpm

Cadence: 5 106 96 rpm

Speed: 5.7 28.8 26.1 mph

Pace 2:05 10:30 2:18 min/mi

Crank Torque: 0 693 168 lb-in