Nailed my workouts this morning. .95 IF for 86 minutes on the bike and 20 minute run at 7:31 avg pace leaves me at a -35.6 TSB for the week.....need to work on that a bit....
Go Team!
SS
Shaughn, you've been crushing yourself and are still getting it done. Way to go. With -35.6 on the TSB, you're definitely in need of a Monday day-off!
Hi my little team "HOLY CRAP"....you are all killing me, really, I am so worked over. Just got off the bike because I started to throw up. No lie, I worked so hard I freaking hurled
Ran a local 5K with Madison( age 5) this morning. Her first one and she ran and walked it in 35:44. NICE!!! My legs felt rested and refreshed after running with her. Came home and got ready to do the intervals.
Felt great starting out
2 x 10 in 98% each( 206W)
1 x 5 in 105% ( 221W)
1 x 8 min at 83% interval shortened due to hurling We always joke about it but this time it happened, unclipped as fast as possible and ran to the kitchen sink..... uuugghh
I am not even close to being able to hit the percentages you guys are hitting. I went back to look at last Dec and I am a good 15 W above last year. So that is keeping me motivated. My numbers currently are close to my all time highs so I just need to keep trucking along until my legs get stronger and the increases come. Keeping motivated can be hard when you have trouble finishing the sets but I am NOT giving up!!!!
Hi my little team "HOLY CRAP"....you are all killing me, really, I am so worked over. Just got off the bike because I started to throw up. No lie, I worked so hard I freaking hurled
Ran a local 5K with Madison( age 5) this morning. Her first one and she ran and walked it in 35:44. NICE!!! My legs felt rested and refreshed after running with her. Came home and got ready to do the intervals.
CC
Carrie, that's awesome with Madison. My daughter Daniela (4.5) has run 2 5k's with me this year, running when she wants to, walking when she feels like it, and I've had so much fun doing it. I get these strange looks from people, and I always explain that "she asked me to do it, and I tried to talk her out of it. When I realized that I didn't have a good reason to say no, I told her she could." Hope to meet you guys next time you make it out to MA!
Any workout that takes you to the point of acutally hurling has gotta be a good one. Kinda like lifting when you get to the last rep, and can't push it up!
These Saturday workouts have been goint great for me. I did 3x10' @ 110%, 109%, 108%, and 2x15 @ 90% and 92%. Total was 1:26 @ 89%. Drilled the run too. My Z2 is 7:40 and Z3 is 7:22. Did ~3 miles at 7:24, 7:21, and 7:04. Felt great the whole run. Needed to hold myself back a few times when I looked down and was going 6:45 or so.
Just wanted to throw some Haus love out there: Have been feeling crappy for several days, both in terms of workouts and a cold/virus that is lurking around the edges. I woke up this morning feeling ick but not as bad as I'd expected. Still, I stalled my morning trying to decide whether or not I'd ride. Finally decided to bag it and logged on to EN to see that today's workout had been changed from 2x10 to 3x10...and instead of validating my decision not to ride, the increased work was a red flag to my bull. I thought, "Ah man, I can't let everyone do this without me."
I hit it outta the park! The first interval was hard but I got it done and took a minute to grab some Hammer gel (all that procrastinating after breakfast = empty fuel tank = I felt it). The final two intervals were shockingly doable and my numbers were higher than I'd ever seen them (PT data download giving me problems but I'm pretty positive the average watts are the best I've ever posted).
Everyone's posts about how they're doing - the good and the ugly - really do make a difference. Thanks guys!
Holy crap is right on these numbers. great job everyone. some one reminded me to listen to the "rock" and nothing like some Judas Priest - 'you gotta another thing coming" I love riding to that and then some Rob Zombie "more human than human"
I would like to start off by saying these numbers everyone is putting up are very motivating! Really makes you want to really push it knowing everyone else is crushing it! Today felt great. Not sure if it was the day of rest or a combination of rest, tune-up, and the rear wheel being trued up so it stopped wobbling and rubbing against the brake pad. Anyway I felt great and strong on the bike.
3 x 10' @ 107.8%, 109.3% and 109.5% 1 x 30' @ 87.5%
Total at 95%
Couldn't do the brick as the lights need to go on the tree and I think my wife wanted to shoot me when I told her I needed another 20 minutes to run. Will have to push it a little harder tomorrow.
Also wanted to give out to Saris. I think my daughter had "misplaced" the handle on my cam lever to lock in the trainer. I called them and they sent me a whole kit for free! Crazy. I had the credit card out waiting to give to them and the guy just said thanks and you will have it in a couple days. What service.
I frrreeeekin love rest days. despite being at a charity event last night till 1:00 AM (and consuming liberal amounts of vino), hopped on the bike today and just drilled the intervals - although all these posts about 3 x 10 have me thinking I misread the plan today as I thought we dropped from 2 x 12 to 2 x10, but hey whats a 10 min interval among friends?
Similar to everyone else out there, this ride totally rocked - thanks in part to the Florida/Bama game on the tube. Intervals were 10 min @ 108%, 10 min @ 104% and 5 min at 116%. Then was totally shocked when I saw the paces I was supposed to run my "easy" brick at - 7:14???? are you f/ing kidding me? thats easy? well, laced em up and drilled that to.
Great job team - Carrie you totall rock. I've been there before and it takes some serious mental fortitude to push yourself to the extent of hurling.
Been struggling to keep up in the forum. You guys are crushing it!
Had a decent week, but had to ride the trainer today due to schedule & snow. Today's was the first workout I had to cut short due to, well, more pain than I was willing to endure!
Tues: 2 x 15' IF = .952, TSS = 67
Thurs: 2 x 12' IF = .953, TSS = 63
Sat: 2 x 12' plus whatever 85% I could hold (only 15'). Didn't see that extra 5' of Z5 prior to workout IF = .933, TSS = 88, then an easy run thru the slushy streets!
Had a nice nap and now watching football with the family... snow on ground and trees... perfect!
I decided it was a good day for some WORK. It is way too cold outside so down to the pain cave.
Climbed on the CT and opened up the CDA virtual video and put in a solid 2:30 The 3 X 10’s were 105%, 106% and 104%. Held a IF of .878 for the remainder of the ride. Total ride TSS =212, IF .905.
Climbed off the bike and onto the treadmill, and hit the 20 min run targets of 7:40 out and 7:19 back.
just looked at the revised work for the am [had to switch days this weekend] and must admit that I liked the idea of 2x12 better than 2x10 with at 5 at 105. Yeash...
just looked at the revised work for the am [had to switch days this weekend] and must admit that I liked the idea of 2x12 better than 2x10 with at 5 at 105. Yeash...
look ahead to the next couple saturdays. it's getting real!
I wimped out this morning. I was grumpy when I saw that the revised intermediate plan was a 3x10 instead of the 2x10 (both followed by 2x15 at 85%) that I'd been counting on. And after blowing the second interval on Tuesday, I didn't want it to happen for the second time in a week. So when I set up my erg file for the CT, I set the 3x10s at 95% instead of 100%. And afterwards, when it didn't feel so bad, I was kicking myself for throttling back. Never again!
Hey once again saturdays are my favorite because I am outside. That itself makes any extra work added not matter! It was 40 degrees.. so cold in texas!
3x10 104%, 99%, 102% was going down hill on the second set and had to really work to keep my watts up! but I was flying! 2X15 85% and 87% The workout ended up being 87% IF for 1.5 hours.
Best ride of the year because I finally got to go for a ride with my dad! He can still smoke me.... Hahaha
You guys sure are motivating with the huge number! Keep it up so we all keep motivated!
@Carrie - tell Madison we're proud of her. Mia wanted to run a 5k on Thanksgiving and we just didn't have the time. I think we'll try one soon, though.
due to the kid's schedule today I ended up doing a trainer ride around 8:30pm. Awful timing for me, I'm just better getting it done in the morning. ended up with 2x10'@101% (284w), 5'@110% (307w), and 15'@84% ;(235w). I just had nothing left to do another 15'. I'll add some extra time to tomorrow's run (although we have about 3" on the ground now and it is still snowing). Should get some interesting looks tomorrow while running in VFFs.
Wow that felt just plain easy, well not easy but not nearly as hard as I thought it would be. Saw all the big numbers from yesterday and know that I had to put some up myself. Awesome to be able to draw a little extra mojovation from the team. Here are the numbers:
Power-Tap #2:
Duration: 10:03
Work: 180 kJ
TSS: 17.3 (intensity factor 1.017)
Norm Power:303
VI: 1.01
Power-Tap #4:
Duration: 10:01
Work: 182 kJ
TSS: 17.7 (intensity factor 1.028)
Norm Power:306
VI: 1.01
Power-Tap #6:
Duration: 5:01
Work: 104 kJ
TSS: 11.2 (intensity factor 1.158)
Norm Power:345
VI: 1
Power-Tap #8:
Duration: 15:04
Work: 237 kJ
TSS: 19.6 (intensity factor 0.883)
Norm Power:263
VI: 1
Power-Tap #10:
Duration: 15:06
Work: 247 kJ
TSS: 21.3 (intensity factor 0.921)
Norm Power:274
VI: 1.01
Entire workout (222 watts):
Duration: 1:21:24
Work: 1085 kJ
TSS: 108.2 (intensity factor 0.893)
Norm Power:266
VI: 1.2
Distance: 24.76 mi
MinMaxAvg
Power: 0426222 watts
Cadence: 3011981 rpm
Speed: 2.22518.8 mph
Pace 2:2426:493:11 min/mi
Crank Torque:0831224 lb-in
Now to make a couple of PB&J's for the kids, go for the first snow run of the year [once my awesome wife gets back from hers] and then it is time to get the xmas tree.
I did another round of intervals this morning since I'm not running. 2x10 and 1x5. Didn't think I dipped that much on the second 10. Oh well. Didn't have time for the 85%.
Thanks Vince. I have been getting weekly theraputic massages and they have been making a difference for me. I feel that the massage on Thursday, then Friday off has helped out alot. Looking forward to testing and building that new threshold
totally missed the 5' interval and you know what...that's cool with me. legs were burning with the 2x10 but got them both done at 208 and 205 watts. brick run felt pretty good!
great work all around for the rest of you!! love this group.
my legs have just been trashed, so i took tues off and did the 2 x15' thursday, still needing to cut interval #2 to 12'. legs had no 80-85% left. also laid off the z4 runs and just did a longer LRP run. today was the first day in 2 weeks where i could hit the entire workout---intervals, z5 stuff and the 80-85%. if felt i could have gone harder, but really focued on keeping it right in the zones. hopefully this will kick start me again into week 6. keep up the work y'all....as the theme from rocky says "getting strong now"
Comments
Shaughn, you've been crushing yourself and are still getting it done. Way to go. With -35.6 on the TSB, you're definitely in need of a Monday day-off!
Mike
I looked at the revised OS workout, then looked at it again and again. 3 x10? For real?!
I'm such a fookin' baby!
It wasn't as bad as I thought it would be:
3 x 10 = 99.7%, 100.5%, 102.3%
The 2 x15 is mentally harder---totally agree with you on that one, Dave!
2 x 15 = 87%, 85.9%
Now I can have a big ribeye steak with a monster Cabernet tonight with no guilt!
Solid work, KitBoo! Way to hike up the mental-fu.
Hi my little team "HOLY CRAP"....you are all killing me, really, I am so worked over. Just got off the bike because I started to throw up. No lie, I worked so hard I freaking hurled
Ran a local 5K with Madison( age 5) this morning. Her first one and she ran and walked it in 35:44. NICE!!! My legs felt rested and refreshed after running with her. Came home and got ready to do the intervals.
Felt great starting out
2 x 10 in 98% each( 206W)
1 x 5 in 105% ( 221W)
1 x 8 min at 83% interval shortened due to hurling
We always joke about it but this time it happened, unclipped as fast as possible and ran to the kitchen sink..... uuugghh
I am not even close to being able to hit the percentages you guys are hitting. I went back to look at last Dec and I am a good 15 W above last year. So that is keeping me motivated. My numbers currently are close to my all time highs so I just need to keep trucking along until my legs get stronger and the increases come. Keeping motivated can be hard when you have trouble finishing the sets but I am NOT giving up!!!!
ROCK ON!!
CC
Carrie, that's awesome with Madison. My daughter Daniela (4.5) has run 2 5k's with me this year, running when she wants to, walking when she feels like it, and I've had so much fun doing it. I get these strange looks from people, and I always explain that "she asked me to do it, and I tried to talk her out of it. When I realized that I didn't have a good reason to say no, I told her she could." Hope to meet you guys next time you make it out to MA!
Any workout that takes you to the point of acutally hurling has gotta be a good one. Kinda like lifting when you get to the last rep, and can't push it up!
Mike
Congrats to Madison and way to push yourself to the limit Carrie! Hayes keeps a bucket by the trainer.
I hit it outta the park! The first interval was hard but I got it done and took a minute to grab some Hammer gel (all that procrastinating after breakfast = empty fuel tank = I felt it). The final two intervals were shockingly doable and my numbers were higher than I'd ever seen them (PT data download giving me problems but I'm pretty positive the average watts are the best I've ever posted).
Everyone's posts about how they're doing - the good and the ugly - really do make a difference. Thanks guys!
Holy crap is right on these numbers. great job everyone. some one reminded me to listen to the "rock" and nothing like some Judas Priest - 'you gotta another thing coming" I love riding to that and then some Rob Zombie "more human than human"
Power-Tap #1:
Duration: 12:04
Work: 171 kJ
TSS: 35.3 (intensity factor 1.326)
Norm Power: 239
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.662 mi
Min Max Avg
Power: 180 310 237 watts
Cadence: 85 102 94 rpm
Speed: 23.9 30 28.1 mph
Pace 2:00 2:31 2:08 min/mi
Hub Torque: 45 70 56 lb-in
Crank Torque: 172 267 212 lb-in
Power-Tap #3:
Duration: 12:16
Work: 163 kJ
TSS: 31.1 (intensity factor 1.233)
Norm Power: 222
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.543 mi
Min Max Avg
Power: 168 278 221 watts
Cadence: 80 96 91 rpm
Speed: 22.7 28.8 27.1 mph
Pace 2:05 2:38 2:13 min/mi
Hub Torque: 45 72 54 lb-in
Crank Torque: 168 256 206 lb-in
Power-Tap #5:
Duration: 10:19
Work: 104 kJ
TSS: 15.4 (intensity factor 0.945)
Norm Power: 170
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.85 mi
Min Max Avg
Power: 0 209 169 watts
Cadence: 44 86 80 rpm
Speed: 18.5 24 22.3 mph
Pace 2:30 3:15 2:41 min/mi
Hub Torque: 0 65 50 lb-in
Crank Torque: 0 366 177 lb-in
Power-Tap #7:
Duration: 10:08
Work: 101 kJ
TSS: 14.5 (intensity factor 0.928)
Norm Power: 167
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.664 mi
Min Max Avg
Power: 132 218 166 watts
Cadence: 72 85 78 rpm
Speed: 20 23.4 21.7 mph
Pace 2:34 2:60 2:46 min/mi
Hub Torque: 41 62 51 lb-in
Crank Torque: 145 222 181 lb-in
Entire workout (181 watts):
Duration: 1:01:11
Work: 665 kJ
TSS: 121.5 (intensity factor 1.091)
Norm Power: 196
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.967 mi
Min Max Avg
Power: 0 310 181 watts
Cadence: 31 102 84 rpm
Speed: 0 30 23.4 mph
Pace 2:00 0:00 2:34 min/mi
Hub Torque: 0 107 50 lb-in
Crank Torque: 0 422 181 lb-in
3 x 10' @ 107.8%, 109.3% and 109.5%
1 x 30' @ 87.5%
Total at 95%
Couldn't do the brick as the lights need to go on the tree and I think my wife wanted to shoot me when I told her I needed another 20 minutes to run. Will have to push it a little harder tomorrow.
Also wanted to give out to Saris. I think my daughter had "misplaced" the handle on my cam lever to lock in the trainer. I called them and they sent me a whole kit for free! Crazy. I had the credit card out waiting to give to them and the guy just said thanks and you will have it in a couple days. What service.
I frrreeeekin love rest days. despite being at a charity event last night till 1:00 AM (and consuming liberal amounts of vino), hopped on the bike today and just drilled the intervals - although all these posts about 3 x 10 have me thinking I misread the plan today as I thought we dropped from 2 x 12 to 2 x10, but hey whats a 10 min interval among friends?
Similar to everyone else out there, this ride totally rocked - thanks in part to the Florida/Bama game on the tube. Intervals were 10 min @ 108%, 10 min @ 104% and 5 min at 116%. Then was totally shocked when I saw the paces I was supposed to run my "easy" brick at - 7:14???? are you f/ing kidding me? thats easy? well, laced em up and drilled that to.
Great job team - Carrie you totall rock. I've been there before and it takes some serious mental fortitude to push yourself to the extent of hurling.
3x10 in the books. I sweated like a mo-fo and Cake and Marilyn Manson got me through the dark spots. Now, it is time to get ready for girls' night.
Been struggling to keep up in the forum. You guys are crushing it!
Had a decent week, but had to ride the trainer today due to schedule & snow. Today's was the first workout I had to cut short due to, well, more pain than I was willing to endure!
Tues: 2 x 15' IF = .952, TSS = 67
Thurs: 2 x 12' IF = .953, TSS = 63
Sat: 2 x 12' plus whatever 85% I could hold (only 15'). Didn't see that extra 5' of Z5 prior to workout IF = .933, TSS = 88, then an easy run thru the slushy streets!
Had a nice nap and now watching football with the family... snow on ground and trees... perfect!
Climbed on the CT and opened up the CDA virtual video and put in a solid 2:30
The 3 X 10’s were 105%, 106% and 104%. Held a IF of .878 for the remainder of the ride.
Total ride TSS =212, IF .905.
Climbed off the bike and onto the treadmill, and hit the 20 min run targets of 7:40 out and 7:19 back.
A good day – now time for a nap.
Matt
look ahead to the next couple saturdays. it's getting real!
I wimped out this morning. I was grumpy when I saw that the revised intermediate plan was a 3x10 instead of the 2x10 (both followed by 2x15 at 85%) that I'd been counting on. And after blowing the second interval on Tuesday, I didn't want it to happen for the second time in a week. So when I set up my erg file for the CT, I set the 3x10s at 95% instead of 100%. And afterwards, when it didn't feel so bad, I was kicking myself for throttling back. Never again!
It was 40 degrees.. so cold in texas!
3x10 104%, 99%, 102% was going down hill on the second set and had to really work to keep my watts up! but I was flying!
2X15 85% and 87%
The workout ended up being 87% IF for 1.5 hours.
Best ride of the year because I finally got to go for a ride with my dad! He can still smoke me.... Hahaha
You guys sure are motivating with the huge number! Keep it up so we all keep motivated!
@Carrie - tell Madison we're proud of her. Mia wanted to run a 5k on Thanksgiving and we just didn't have the time. I think we'll try one soon, though.
due to the kid's schedule today I ended up doing a trainer ride around 8:30pm. Awful timing for me, I'm just better getting it done in the morning. ended up with 2x10'@101% (284w), 5'@110% (307w), and 15'@84% ;(235w). I just had nothing left to do another 15'. I'll add some extra time to tomorrow's run (although we have about 3" on the ground now and it is still snowing). Should get some interesting looks tomorrow while running in VFFs.
2x10'@FT:
Duration: 10:01
Work: 169 kJ
TSS: 17 (intensity factor 1.009)
Norm Power: 283
VI: 1
Distance: 3.59 mi
Min Max Avg
Power: 200 330 282 watts
Cadence: 70 122 83 rpm
4:01 Rest
Duration: 10:02
Work: 171 kJ
TSS: 17.2 (intensity factor 1.014)
Norm Power: 284
VI: 1
Distance: 3.57 mi
Min Max Avg
Power: 237 327 284 watts
Cadence: 65 89 79 rpm
5'@110%:
Duration: 5:00
Work: 92 kJ
TSS: 10 (intensity factor 1.096)
Distance: 1.827 mi
Min Max Avg
Power: 262 353 307 watts
Cadence: 74 83 79 rpm
15'@85%:
Duration: 15:02
Work: 211 kJ
TSS: 17.6 (intensity factor 0.838)
Norm Power: 235
VI: 1
Distance: 4.904 mi
Min Max Avg
Power: 177 280 234 watts
Cadence: 70 80 75 rpm
Entire workout (205 watts):
Duration: 1:10:22 (1:10:24)
Work: 861 kJ
TSS: 84.9 (intensity factor 0.853)
Norm Power: 239
VI: 1.16
Distance: 21.32 mi
Min Max Avg
Power: 0 353 205 watts
Cadence: 39 193 74 rpm
Steve,
Those are some big IF numbers. Someone is absorbing those workouts! Nice work.
Vince
Wow that felt just plain easy, well not easy but not nearly as hard as I thought it would be. Saw all the big numbers from yesterday and know that I had to put some up myself. Awesome to be able to draw a little extra mojovation from the team. Here are the numbers:
I did another round of intervals this morning since I'm not running. 2x10 and 1x5. Didn't think I dipped that much on the second 10. Oh well. Didn't have time for the 85%.
Power-Tap #1:
Duration: 9:59
Work: 137 kJ
TSS: 17.6 (intensity factor 1.029)
Norm Power: 228
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.699 mi
Min Max Avg
Power: 3 303 229 watts
Power-Tap #3:
Duration: 10:00
Work: 129 kJ
TSS: 15.7 (intensity factor 0.971)
Norm Power: 216
VI: 1
Min Max Avg
Power: 126 332 215 watts
Power-Tap #5:
Duration: 5:00
Work: 71 kJ
TSS: 9.5 (intensity factor 1.069)
Norm Power: 237
VI: 1
Min Max Avg
Power: 0 347 238 watts
Entire workout (169 watts):
Duration: 46:27 (48:48)
Work: 471 kJ
TSS: 60.1 (intensity factor 0.881)
Norm Power: 196
VI: 1.16
Min Max Avg
Power: 0 419 169 watts
Thanks Vince. I have been getting weekly theraputic massages and they have been making a difference for me. I feel that the massage on Thursday, then Friday off has helped out alot. Looking forward to testing and building that new threshold
Got the workout in. I wanted to ensure recovery as I had a late evening and a few drinks with a birthday celebration.
2X12 FTP 184 (1.02); 186 (1.03) and 2X10 152(0.85) and 155(0.86). Felt good even though I stayed up late playing some playstation and computer games.
Gordon
totally missed the 5' interval and you know what...that's cool with me. legs were burning with the 2x10 but got them both done at 208 and 205 watts. brick run felt pretty good!
great work all around for the rest of you!! love this group.
numbers for the day, did the run as well outside, a balmy 23 degrees. the strides were a killer today uphill
Power-Tap #1:
Duration: 12:14
Work: 170 kJ
TSS: 35.1 (intensity factor 1.312)
Norm Power: 236
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.565 mi
Min Max Avg
Power: 160 311 232 watts
Cadence: 79 102 93 rpm
Speed: 22.2 30.1 27.2 mph
Pace 1:59 2:42 2:12 min/mi
Hub Torque: 46 69 56 lb-in
Crank Torque: 162 266 211 lb-in
Power-Tap #3:
Duration: 12:06
Work: 164 kJ
TSS: 33.6 (intensity factor 1.291)
Norm Power: 232
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.451 mi
Min Max Avg
Power: 149 392 227 watts
Cadence: 72 100 90 rpm
Speed: 22.6 32.4 27.0 mph
Pace 1:51 2:39 2:13 min/mi
Hub Torque: 42 85 55 lb-in
Crank Torque: 151 345 211 lb-in
Power-Tap #5:
Duration: 23:16
Work: 211 kJ
TSS: 27.6 (intensity factor 0.843)
Norm Power: 152
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 8.209 mi
Min Max Avg
Power: 0 219 151 watts
Cadence: 31 84 76 rpm
Speed: 14.7 22.3 21.1 mph
Pace 2:41 4:04 2:50 min/mi
Hub Torque: 0 78 47 lb-in
Crank Torque: 0 477 168 lb-in
Entire workout (179 watts):
Duration: 1:01:08
Work: 658 kJ
TSS: 121.5 (intensity factor 1.092)
Norm Power: 197
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.758 mi
Min Max Avg
Power: 0 392 179 watts
Cadence: 31 102 82 rpm
Speed: 0 32.4 23.3 mph
Pace 1:51 0:00 2:35 min/mi
Hub Torque: 0 85 50 lb-in
Crank Torque: 0 477 182 lb-in