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25 nov 2022 12:25

Kaneville-Dekalb HOT Interval Ride 11-25-22

N'Emonda. Sunny cool - 48-49 degrees, fairly strong West wind @ 10 mph with gusts to 15 mph. Did a hard interval set for the first time in a few weeks. Like 2 different rides:

Leg 1 Into the wind: 20.3 Miles, 1:19:15, @ 15.3 mph, avg: 223W
Leg 2 with tailwind: 20.1 Miles, 56:15, @ 21.4 mph, Avg: 196W

Power Stats:
TSS: 141, IF: 79, Avg: 212W, Max: 1,117W, Norm: 224W, +700 ft climbing

Workout:
Steady effort 11 minute warmup with several spinups.
5 X 6 X 30/30's HI/HC (30 total)
5 All Out Stomps after each interval
5 X 60/60s HI/LC (All into the wind)
5 X 60/60's HI/HC
On the return, basically did one long time trial effort - focused on raising average speed, Broke up the Hi cadence with 2X5 minute low cadence sections. Was able to raise average speed from 15.3 mph at halfway point to 17.9 mph overall at the finish.

N'Emonda. Sunny cool - 48-49 degrees, fairly strong West wind @ 10 mph with gusts to 15 mph. Did a hard interval set for the first time in a few weeks. Like 2 different rides: Leg 1 Into the wind: 20.3 Miles, 1:19:15, @ 15.3 mph, avg: 223W Leg 2 with tailwind: 20.1 Miles, 56:15, @ 21.4 mph, Avg: 196W Power Stats: TSS: 141, IF: 79, Avg: 212W, Max: 1,117W, Norm: 224W, +700 ft climbing Workout: Steady effort 11 minute warmup with several spinups. 5 X 6 X 30/30's HI/HC (30 total) 5 All Out Stomps after each interval 5 X 60/60s HI/LC (All into the wind) 5 X 60/60's HI/HC On the return, basically did one long time trial effort - focused on raising average speed, Broke up the Hi cadence with 2X5 minute low cadence sections. Was able to raise average speed from 15.3 mph at halfway point to 17.9 mph overall at the finish.
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By: Dave Mather
Started in: Kane County, IL, US
Distance: 40,4 mi
Selected: 40,4 mi
Elevation: + 775 / - 775 pie
Moving Time: 02:15:59
Gear: Trek N'Emonda
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Page Views: 7
Departed: 25 nov 2022 12:25
Starts in: Kane County, IL, US
Distance: 40,4 mi
Selected distance: 40,4 mi
Elevation: + 775 / - 775 pie
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:18:29
Selection Duration: 8309
Moving Time: 02:15:59
Selection Moving Time: 02:15:59
Stopped Time: 00:02:30
Calories: 1636
Max Watts:
Avg Watts: 210 ( with 0s)
WR Power
Work
Max Speed: 27,5 mph
Avg Speed: 17,8 mph
Pace: 00:03:25
Moving Pace: 00:03:22
Max Cadence: 125 rpm
Min Cadence: 10 rpm
Avg Cadence: 79 rpm

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

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