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2018/12/03 15:16

15min wu +30 min @ 164w +15min cd

1 hr. ride, 15 min to warm up (5 min each in 5th, 6th & 7th gears w small chain ring). Then 30 min in 8th cassette which produces 164 w at 86 rpm cadence in Z4 - 140bpm. The 15 min cool down in 7th, 6th and 5th cassettes to return heartrate to low Z2.
Rode in afternoon so morning was free to take car trip to Seattle for travel on viaduct, visit to West Seattle and lunch on Alki at Spud's Fish and Chips. Easily the best in Seattle. It was sunny for a change but cold for us (low 40's for a high)

1 hr. ride, 15 min to warm up (5 min each in 5th, 6th & 7th gears w small chain ring). Then 30 min in 8th cassette which produces 164 w at 86 rpm cadence in Z4 - 140bpm. The 15 min cool down in 7th, 6th and 5th cassettes to return heartrate to low Z2. Rode in afternoon so morning was free to take car trip to Seattle for travel on viaduct, visit to West Seattle and lunch on Alki at Spud's Fish and Chips. Easily the best in Seattle. It was sunny for a change but cold for us (low 40's for a high)
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By: cheld
Started in: Bothell, WA, US
Distance: 16,0 mi
Selected: 16,0 mi
Elevation: + 5 / - 12 ft
Moving Time: 01:00:11
Gear: Trek Domane 5.9
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Page Views: 7
Departed: 2018/12/03 15:16
Starts in: Bothell, WA, US
Distance: 16,0 mi
Selected distance: 16,0 mi
Elevation: + 5 / - 12 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:00:11
Selection Duration: 3611
Moving Time: 01:00:11
Selection Moving Time: 01:00:11
Stopped Time: 00:00:00
Calories: 461
Max Watts:
Avg Watts: 134 ( with 0s)
WR Power
Work
Max Speed: 18,8 mph
Avg Speed: 15,9 mph
Pace: 00:03:46
Moving Pace: 00:03:46
Max Cadence: 94 rpm
Min Cadence: 49 rpm
Avg Cadence: 83 rpm
Max HR: 152 bpm
Min HR: 73 bpm
Avg HR: 128 bpm
Heartrate zones:
Zone 1: 7分
Zone 2: 13分
Zone 3: 13分
Zone 4: 20分
Zone 5: 0分

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

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