1kTT Posted October 31, 2007 Posted October 31, 2007 Hi All, The power file for day 3. This day was very fast and looked and felt much more like a road ride. I also didnt really try and pace myself- just went as hard as felt good. Time was 2h09 and total race time was 10h18. 1st hour: Duration: 59:39 (1:00:01) Work: 871 kJ TSS: 60 (intensity factor 0.777) Norm Power: 264 VI: 1.08 Distance: 25.156 km Elevation Gain: 358 m Elevation Loss: 312 m Grade: 0.0 % (0 m) Min Max Avg Power: 0 1010 243 watts Heart rate: 98 169 155 bpm Cadence: 30 119 83 rpm Speed: 2 78.5 25.3 kph Pace 0:46 30:00 2:22 min/km Altitude: 1753 1936 1823 m Crank Torque: 0 100.9 28.4 N-m 2nd hour: Duration: 59:54 Work: 779 kJ TSS: 57.6 (intensity factor 0.76) Norm Power: 258 VI: 1.19 Distance: 32.11 km Elevation Gain: 319 m Elevation Loss: 977 m Grade: -2.1 % (-659 m) Min Max Avg Power: 0 718 217 watts Heart rate: 118 170 148 bpm Cadence: 46 137 86 rpm Speed: 11.4 68.8 32.2 kph Pace 0:52 5:16 1:52 min/km Altitude: 1078 1798 1271 m Crank Torque: 0 95.6 24.4 N-m Entire workout (229 watts): Duration: 2:11:10 (2:17:15) Work: 1805 kJ TSS: 129.4 (intensity factor 0.769) Norm Power: 262 VI: 1.14 Distance: 62.65 km Elevation Gain: 726 m Elevation Loss: 1405 m Grade: 0.0 % (0 m) Min Max Avg Power: 0 1010 229 watts Heart rate: 0 170 151 bpm Cadence: 30 137 84 rpm Speed: 1.8 78.5 28.7 kph Pace 0:46 33:20 2:06 min/km Altitude: 1072 1936 1509 m Crank Torque: 0 122.9 26.3 N-m Peak 5s (633 watts): Duration: 0:05 Work: 3 kJ TSS: n/a Norm Power: n/a VI: n/a Distance: 58 m Elevation Gain: 0 m Elevation Loss: 1 m Grade: -3.4 % (-2 m) Min Max Avg Power: 498 747 633 watts Heart rate: 150 150 150 bpm Cadence: 100 105 103 rpm Speed: 40.4 42.6 41.9 kph Pace 1:25 1:29 1:26 min/km Altitude: 1842 1843 1842 m Crank Torque: 45.7 69.2 58.5 N-m Peak 5min (300 watts): Duration: 5:00 Work: 90 kJ TSS: 6.4 (intensity factor 0.878) Norm Power: 298 VI: 0.99 Distance: 1.527 km Elevation Gain: 61 m Elevation Loss: 1 m Grade: 3.9 % (60 m) Min Max Avg Power: 0 675 300 watts Heart rate: 121 165 158 bpm Cadence: 60 119 84 rpm Speed: 11.4 29.5 18.3 kph Pace 2:02 5:16 3:16 min/km Altitude: 1078 1138 1109 m Crank Torque: 0 79.6 34.7 N-m Peak 20min (258 watts): Duration: 20:00 (20:22) Work: 310 kJ TSS: 21.3 (intensity factor 0.8) Norm Power: 272 VI: 1.05 Distance: 8.338 km Elevation Gain: 99 m Elevation Loss: 49 m Grade: 0.6 % (49 m) Min Max Avg Power: 0 715 258 watts Heart rate: 135 169 159 bpm Cadence: 30 116 83 rpm Speed: 2 38.6 25.0 kph Pace 1:33 30:00 2:24 min/km Altitude: 1776 1826 1802 m Crank Torque: 0 100.9 30.0 N-m Peak 60min (243 watts): Duration: 1:00:00 (1:00:22) Work: 873 kJ TSS: 60.2 (intensity factor 0.776) Norm Power: 264 VI: 1.09 Distance: 25.514 km Elevation Gain: 358 m Elevation Loss: 341 m Grade: 0.0 % (0 m) Min Max Avg Power: 0 1010 243 watts Heart rate: 98 169 155 bpm Cadence: 30 121 83 rpm Speed: 2 78.5 25.5 kph Pace 0:46 30:00 2:21 min/km Altitude: 1753 1936 1823 m Crank Torque: 0 100.9 28.3 N-m
JasonW Posted October 31, 2007 Posted October 31, 2007 Huge gap between avg and norm power here due to the amount of downhill and time sitting in a bunch. It really was like a road race. The winners clocked over 30 kph avg speed! I was 4 mins back at a similar avg HR.
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