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2022/04/09 8:44

Oro Valley Interval Loop 4-09-22

N'Emonda. Sunny, warm - 68 at the startm 80 by ride's end, Southerly winds at 7-10 mpn. Great interval workout, started out strong and finished as one of my best workouts with good power and average speed consistent with the last several weeks. Didn't see as many cycling groups, but I suspect they got an earlier start with the heat. I rolled about 7:45 am.

TSS: 145, IF: 85, Avg: 235W, Max: 1,174W, Norm: 240W.

Workout:
5-6 15 second spinups during warmup
5 X 6 X 30/30's HI/HC, several sets were on uphill grades
5 All Out Stomps after each set
1 X 5 X 60/60's HI/HC, on uphill grades
1 X 5 X 60/60's HI/LC, on uphill grades
2 X 5+ Minute hill climb at or above FTP, HI/HC
4 long descents at high speed and cadence
1 X 10 min. TT effort, alternating High and Low cadence but all at High Intensity.

N'Emonda. Sunny, warm - 68 at the startm 80 by ride's end, Southerly winds at 7-10 mpn. Great interval workout, started out strong and finished as one of my best workouts with good power and average speed consistent with the last several weeks. Didn't see as many cycling groups, but I suspect they got an earlier start with the heat. I rolled about 7:45 am. TSS: 145, IF: 85, Avg: 235W, Max: 1,174W, Norm: 240W. Workout: 5-6 15 second spinups during warmup 5 X 6 X 30/30's HI/HC, several sets were on uphill grades 5 All Out Stomps after each set 1 X 5 X 60/60's HI/HC, on uphill grades 1 X 5 X 60/60's HI/LC, on uphill grades 2 X 5+ Minute hill climb at or above FTP, HI/HC 4 long descents at high speed and cadence 1 X 10 min. TT effort, alternating High and Low cadence but all at High Intensity.
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By: Dave Mather
Started in: Pima County, AZ, US
Distance: 35,1 mi
Selected: 35,1 mi
Elevation: + 1710 / - 1709 ft
Moving Time: 01:59:04
Gear: Trek N'Emonda
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Page Views: 10
Departed: 2022/04/09 8:44
Starts in: Pima County, AZ, US
Distance: 35,1 mi
Selected distance: 35,1 mi
Elevation: + 1710 / - 1709 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:11:17
Selection Duration: 7877
Moving Time: 01:59:04
Selection Moving Time: 01:59:04
Stopped Time: 00:12:13
Calories: 1572
Max Watts:
Avg Watts: 230 ( with 0s)
WR Power
Work
Max Speed: 38,5 mph
Avg Speed: 17,7 mph
Pace: 00:03:44
Moving Pace: 00:03:23
Max Cadence: 129 rpm
Min Cadence: 10 rpm
Avg Cadence: 80 rpm

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

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