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22.10.2022, 11:48

Burlington-Kaneville HOT Interval Ride 10-22-22

D'Emonda. Sunny, warm - in the 70's, very strong South winds @18-19 mph and gusts up to 25 mph. First road interval session in several weeks. Good hard workout going in both directions.

Power Stats: TSS: 132, IF: 82, Avg: 226W, Max: 1,152W, Norm: 232W, ~600 ft climbing.

Workout:
Steady effort 11 minute warmup with a few spinups.
5 X 6 X 30/30's HI/HC
5 All Out Stomps after each interval
5 X 60/60s HI/LC
Above was into the wind. On the return, several hard TT efforts over the whole ride, HI/HC, with only 1-2 minutes recovery between efforts - focused on raising average speed from 14.9 mph to 18.2 mph.

Leg 1 Into wind: 17.7 miles, 14.9 mph Avg Speed, 1:11:21, Avg Power: 232W
Leg2 With wind: 27.8miles, 23.3 mph Avg Speed, 46:00, Avg Power: 215W

D'Emonda. Sunny, warm - in the 70's, very strong South winds @18-19 mph and gusts up to 25 mph. First road interval session in several weeks. Good hard workout going in both directions. Power Stats: TSS: 132, IF: 82, Avg: 226W, Max: 1,152W, Norm: 232W, ~600 ft climbing. Workout: Steady effort 11 minute warmup with a few spinups. 5 X 6 X 30/30's HI/HC 5 All Out Stomps after each interval 5 X 60/60s HI/LC Above was into the wind. On the return, several hard TT efforts over the whole ride, HI/HC, with only 1-2 minutes recovery between efforts - focused on raising average speed from 14.9 mph to 18.2 mph. Leg 1 Into wind: 17.7 miles, 14.9 mph Avg Speed, 1:11:21, Avg Power: 232W Leg2 With wind: 27.8miles, 23.3 mph Avg Speed, 46:00, Avg Power: 215W
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By: Dave Mather
Started in: Burlington, IL, US
Distance: 35,5 mi
Selected: 35,5 mi
Elevation: + 592 / - 592 ft
Moving Time: 01:58:00
Gear: Trek D'Emonda
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Page Views: 18
Departed: 22.10.2022, 11:48
Starts in: Burlington, IL, US
Distance: 35,5 mi
Selected distance: 35,5 mi
Elevation: + 592 / - 592 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:01:37
Selection Duration: 7297
Moving Time: 01:58:00
Selection Moving Time: 01:58:00
Stopped Time: 00:03:37
Calories: 1502
Max Watts:
Avg Watts: 222 ( with 0s)
WR Power
Work
Max Speed: 31,5 mph
Avg Speed: 18,2 mph
Pace: 00:03:25
Moving Pace: 00:03:19
Max Cadence: 137 rpm
Min Cadence: 10 rpm
Avg Cadence: 82 rpm

Time spent at or above each speed
Average grade at each speed

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