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25.07.2019, 09:32

Morning Intervals and Speed Work 7-25-19

Trek 5000. Sunny & clear, warm, mild 4-6 mph South winds. Long overdue solo HIIT session. Started the ride at Burlington to take advantage of the South winds. After a long warmup with 4 x 20 sec spinups, did 5 x 30 second high speed/cadence drills, followed by 3 all out stomps, then 5 x 60 sec high speed/cadence drills. On the return with slight tailwind, did a series of 6 min, 7 min, 2 x 10 min TT efforts at +20 mph and higher cadence from 90 to 105 rpm. Last effort was the Chapman to the Park sprint at high effort, eleven seconds off my record but still the 5th fastest effort out there. Good workout,

Trek 5000. Sunny & clear, warm, mild 4-6 mph South winds. Long overdue solo HIIT session. Started the ride at Burlington to take advantage of the South winds. After a long warmup with 4 x 20 sec spinups, did 5 x 30 second high speed/cadence drills, followed by 3 all out stomps, then 5 x 60 sec high speed/cadence drills. On the return with slight tailwind, did a series of 6 min, 7 min, 2 x 10 min TT efforts at +20 mph and higher cadence from 90 to 105 rpm. Last effort was the Chapman to the Park sprint at high effort, eleven seconds off my record but still the 5th fastest effort out there. Good workout,
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By: Dave Mather
Started in: Burlington, IL, US
Distance: 43,5 mi
Selected: 43,5 mi
Elevation: + 813 / - 817 ft
Moving Time: 02:20:19
Gear: Trek 5000
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Page Views: 30
Departed: 25.07.2019, 09:32
Starts in: Burlington, IL, US
Distance: 43,5 mi
Selected distance: 43,5 mi
Elevation: + 813 / - 817 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:32:18
Selection Duration: 9138
Moving Time: 02:20:19
Selection Moving Time: 02:20:19
Stopped Time: 00:11:59
Calories: 2883
Max Watts:
Avg Watts: 343
WR Power
Work
Max Speed: 27,0 mph
Avg Speed: 18,6 mph
Pace: 00:03:30
Moving Pace: 00:03:13
Max Cadence: 119 rpm
Min Cadence: 12 rpm
Avg Cadence: 85 rpm

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

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