Stuck in the Big Ring: TRAINING

CAPE MAY WEEK

Three rides with Dad. Very cool. Faster each day. He prefers the big ring. :)

Sun. 5-9-10

Drive to Cape May

Mon. 5-10-10

Run 42mins, ~5.5mi around Villas Cape May NJ

Tue. 5-11-10

Ride, Cape May with Dad, to Lighthouse and back.

Pit stop at Avalon Coffee House. Cool and windy.

Entire workout:

Duration: 2:13:54 (3:01:37)

Distance: 28.864 mi

Speed: 2.3 23.6max 13.0avg mph

Wed. 5-12-10

Bike

Fuji, CAPE MAY. Ride 2 with Dad, to Avalon where mom and bridget met us for lunch. Solo ride home after lunch.

Flatted 5 mins from home. Doh!

With Dad:

Duration: 2:14:34 (2:30:33)

Distance: 29.5 mi

Speed: 2.3 24.5max 13.2avg mph

Entire ride:

Duration: 3:35:25 (4:52:59)

Work: 1509 kJ

Distance: 55.032 mi

Min Max Avg

Power: 0 422 118 watts

Heart Rate: 24 24 24 bpm

Cadence: 24 102 72 rpm

Speed: 0 33.6 15.4 mph

solo:

Duration: 1:20:21 (1:37:35)

Work: 822 kJ

TSS: 97.5 (intensity factor 0.856)

Norm Power: 184

VI: 1.07

Distance: 25.502 mi

Min Max Avg

Power: 0 422 172 watts

Heart Rate: n/a n/a n/a bpm

Cadence: 29 102 79 rpm

Speed: 0 33.6 19.1 mph

Run 32mins, ~4.2mi, after bike

12min trans to run after bike. Toured Villas neighborhoods, flat.

Thur. 5-13-10

Bike

Fuji CAPE MAY. Ride 3 with Dad, to bird sanctuary meet up with mom and b. Solo for ride home.

With Dad:

Duration: 48:46 (54:07)

Distance: 12.484 mi

Speed: 2.5 19.4max 15.4avg mph

Entire ride:

Duration: 2:21:10 (2:52:37)

Work: 1225 kJ

TSS: 133.1 (intensity factor 0.754)

Norm Power: 162

VI: 1.12

Distance: 39.809 mi

Min Max Avg

Power: 0 387 145 watts

Cadence: 27 94 74 rpm

Speed: 2.2 23.8 17.0 mph

Solo:

Duration: 1:31:03 (1:40:49)

Work: 903 kJ

TSS: 101.3 (intensity factor 0.818)

Norm Power: 176

VI: 1.06

Distance: 27.247 mi

Min Max Avg

Power: 0 387 166 watts

Cadence: 38 94 75 rpm

Speed: 2.4 23.8 18.0 mph

Fri. 5-14-10

Drive back from Cape May via Lewes Ferry

+ + + + + + + + + + + + + + +

Sat. 4-3-10

Bike - Felt, outdr ride, hi 60’s-low 70’s mostly sunny

Start Greenbelt Library – Elkridge loop near BWI.

PT data wacky on time, but distance is right.

Legs aching early, not a strong day.

2 bananas, ~3 bottles, 1 cliff bar, 1 gel

slightly bonky at times last half

To view 04/03/10 Greenbelt Lbry - Elkridge loop, follow the link below:
http://www.mapmyride.com/view_route?r=979127039834620330

Entire workout (172 watts):

Duration: 3:29:40 (6:20:14)

Work: 2153 kJ

TSS: 273.9 (intensity factor 0.887)

Norm Power: 191

VI: 1.11

Pw:HR: 7.55%

Pa:HR: 3.45%

Distance: 65.124 mi

Min Max Avg

Power: 0 1589 172 watts

Heart Rate: 72 229 134 bpm

Cadence: 29 108 76 rpm

Speed: 2.3 63.9 18.7 mph

Pace 0:56 26:06 3:12 min/mi

Hub Torque: 0 294 66 lb-in

Crank Torque: 0 1525 212 lb-in

15min trans to

Run – 15 mins, ~1.8mi around greenbelt lake – very bonky!

Sun. 4-4-10

Bike – Felt – Seneca/River Rd loop, sunny. Mid 70’s light winds

Pigged out late into the night last night, felt much better legs today, not great, but good, no bonkiness and much much better than yesterday; same for run after.

Entire workout (172 watts):

Duration: 2:27:10 (2:38:18)

Work: 1511 kJ

TSS: 201.2 (intensity factor 0.908)

Norm Power: 195

VI: 1.13

Pw:HR: 0.94%

Pa:HR: -3.97%

Distance: 45.157 mi

Min Max Avg

Power: 0 393 172 watts

Heart Rate: 69 169 132 bpm

Cadence: 28 170 76 rpm

Speed: 2.3 39.9 18.5 mph

Pace 1:30 26:06 3:14 min/mi

Hub Torque: 0 233 69 lb-in

Crank Torque: 0 646 217 lb-in

meat of the ride:

Duration: 2:02:56 (2:10:25)

Work: 1309 kJ

TSS: 175.7 (intensity factor 0.929)

Norm Power: 200

VI: 1.12

Pw:HR: 2.19%

Pa:HR: -3.46%

Distance: 38.247 mi

Min Max Avg

Power: 0 393 178 watts

Heart Rate: 98 169 135 bpm

Cadence: 28 170 77 rpm

Speed: 2.3 39.9 18.8 mph

Pace 1:30 26:06 3:12 min/mi

Hub Torque: 0 233 72 lb-in

Crank Torque: 0 646 223 lb-in

6min trans to run

Run 43mins, ~5.8mi, Beach Dr. path

Mon. 4-5-10

Off

Tue. 4-6-10

Run 42mins, blah

10min trans to

Bike, Felt, outdrs, 80’s, beach dr. evening cruise after taking bike to Bonzai for headset exam, tightening (no charge, nice). Lowered front end a bit when re-assembled – drop now ~11cm. Stopped a couple times on ride to adjust, tweak.

Entire workout (161 watts):

Duration: 1:20:26 (1:28:12)

Work: 769 kJ

TSS: 100.7 (intensity factor 0.87)

Norm Power: 187

VI: 1.16

Pw:HR: -7.92%

Pa:HR: 0.94%

Distance: 24.168 mi

Min Max Avg

Power: 0 410 161 watts

Heart Rate: 93 159 137 bpm

Cadence: 29 102 75 rpm

Speed: 2.6 31.3 18.2 mph

Pace 1:55 22:59 3:18 min/mi

Hub Torque: 0 277 63 lb-in

Crank Torque: 0 711 213 lb-in

Wed. 4-7-10

Bike – Felt, outdr, back to G'belt Ag Cntr, low 90’s! sunny, strong steady wind from south.

Drank ~2-2.5 bottles water, 1 large banana, 1 Egel. Pushed the effort pretty consistently, something approaching Half IM race effort.

Entire workout (177 watts):

Duration: 2:12:31 (2:17:51)

Work: 1404 kJ

TSS: 178.9 (intensity factor 0.901)

Norm Power: 194

VI: 1.09

Pw:HR: 4.98%

Pa:HR: 10.73%

Distance: 42.895 mi

Min Max Avg

Power: 0 409 177 watts

Heart Rate: 77 167 142 bpm

Cadence: 33 105 76 rpm

Speed: 3 32.6 19.5 mph

Pace 1:50 20:07 3:05 min/mi

Hub Torque: 0 237 64 lb-in

Crank Torque: 0 597 215 lb-in

Meat of the ride:

Duration: 2:04:04 (2:09:16)

Work: 1352 kJ

TSS: 171.7 (intensity factor 0.912)

Norm Power: 196

VI: 1.08

Pw:HR: 4.45%

Pa:HR: 10.27%

Distance: 40.796 mi

Min Max Avg

Power: 0 409 182 watts

Heart Rate: 102 167 144 bpm

Cadence: 33 105 77 rpm

Speed: 3 32.6 19.8 mph

Pace 1:50 20:07 3:02 min/mi

Hub Torque: 0 237 65 lb-in

Crank Torque: 0 597 218 lb-in

10-12min trans to Run

Run 40mins steady, ~5.25mi semi-ugly but not really bonky

Thur. 4-8-10

Run 48mins frisky, ~6.5-6.7mi, ~82F, windy, decent run.

There's hope for sub 70min Cherry B.

Stuck in the Big Ring

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TRAINING - Cape May week