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7 jun 2022 11:45

Lone Grove FP-Burlington Interval Ride 6-07-22

D'Emonda. Mostly sunny, Cool at the start around 65, warmed up to low 70's, NE winds @ 6-8 mph dropped to about 4-6 throughout the ride, high humidity dropped over the ride, very pleasant conditions by the end. Felt great, had a really hard interval workout, one of my best, 19.1 mph avg was a season high for a solo ride.

TSS: 154, IF: 83. Avg: 220W, Max: 1,065W, Norm: 234W, +1,000 ft climbing.

Workout:
Steady effort 10 minute warmup with 5-6 spinups.
5 X 7 X 30/30's HI/HC
5 All Out Stomps after each interval
5 X 60/60's HI/LC
5 X 60/60's HI/HC
3 hard TT efforts of 15 minutes each, HI/HC, with 3-4 minutes recovery between efforts - In the last 17 miles, raised average speed from 18.2 to 19.1 mph

Lap 1 into the wind:
25.24 miles, 1:23:07, Avg: 225W, 18.2 avg mph
Lap 2 return to start:
20.6 miles, 52:32, Avg: 213W, 20.6 avg mph

D'Emonda. Mostly sunny, Cool at the start around 65, warmed up to low 70's, NE winds @ 6-8 mph dropped to about 4-6 throughout the ride, high humidity dropped over the ride, very pleasant conditions by the end. Felt great, had a really hard interval workout, one of my best, 19.1 mph avg was a season high for a solo ride. TSS: 154, IF: 83. Avg: 220W, Max: 1,065W, Norm: 234W, +1,000 ft climbing. Workout: Steady effort 10 minute warmup with 5-6 spinups. 5 X 7 X 30/30's HI/HC 5 All Out Stomps after each interval 5 X 60/60's HI/LC 5 X 60/60's HI/HC 3 hard TT efforts of 15 minutes each, HI/HC, with 3-4 minutes recovery between efforts - In the last 17 miles, raised average speed from 18.2 to 19.1 mph Lap 1 into the wind: 25.24 miles, 1:23:07, Avg: 225W, 18.2 avg mph Lap 2 return to start: 20.6 miles, 52:32, Avg: 213W, 20.6 avg mph
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By: Dave Mather
Started in: Kane County, IL, US
Distance: 43,3 mi
Selected: 43,3 mi
Elevation: + 1056 / - 1056 pie
Moving Time: 02:16:22
Gear: Trek D'Emonda
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Page Views: 13
Departed: 7 jun 2022 11:45
Starts in: Kane County, IL, US
Distance: 43,3 mi
Selected distance: 43,3 mi
Elevation: + 1056 / - 1056 pie
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 02:23:08
Selection Duration: 8588
Moving Time: 02:16:22
Selection Moving Time: 02:16:22
Stopped Time: 00:06:46
Calories: 1706
Max Watts:
Avg Watts: 218 ( with 0s)
WR Power
Work
Max Speed: 29,6 mph
Avg Speed: 19,0 mph
Pace: 00:03:18
Moving Pace: 00:03:09
Max Cadence: 129 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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