Training Log, February 26, 2010

I really like putting this training info up, but it's killing me. I figured it would be 15 minutes each night just dumping the info, but combing through the file, marking things, and writing the description ends up taking an hour. And when I'm out training from 10-6 each day and coming home cracked, it's putting a pretty big dent in my ability to get any other Cycle-Smart work done before I pass each night.

 

As expected, I was tired for the first hour or two of the ride. Not sore or cracked - dull is the best way to describe it. And my crotch was destroyed after Wednesday's 7.5 hour epic. Imagine masturbating 6 hours a day. That's what my perineum looks like right now.

 

Today the plan was to ride out over Gates Pass, down Kinney through the Saguaro National Monument, west on Ajo to Sierrita Mountain Road, and up the 30 or so minute shallow climb there. Back around to Three Points for a store stop, and the east on Ajo again where people could start to split up and do their own rides. Mark and Christina rode back in the way we came out over Gates, Dave stuck it out with Toby, Kirk Carlsen and myself up Sandario, and then we sent him home over Gates as well before he got himself into too much trouble. Toby, Kirk and I then started our 15 minute rotation (30 on the front, 15 on the back) around Big Square until the next store stop about 5 hours in. One we were back on, we crushed the next 30 minutes (or Toby and Kirk crushed it while I sat on) up the climbs on Kinney and back over Gates.

 

The details:

 

 

Gates Pass, on the way out:

Duration:   16:52

Work:       228 kJ

Distance:   3.299 mi

Min Max Avg

Power:       45 425 226 watts

Heart Rate:   118 157 142 bpm

Cadence:     51 141 73 rpm

Speed:       6.7 22.4 11.7 mph

 

Sierrita climb, starting at hour 2:

Duration:   28:24

Work:       362 kJ

Norm Power: 215

Distance:   7.494 mi

Min Max Avg

Power:       2 354 213 watts

Heart Rate:   125 148 139 bpm

Cadence:     60 109 80 rpm

Speed:       12.9 19.1 15.8 mph

 

Of course, every time I do this ride, there are cows gone wild:

 

 

 

 

"Dont worry little guy! I won't eat you!"

 

Pull with Dave at 3 hours:

Duration:   12:54

Norm Power: 208

Distance:   4.338 mi

Min Max Avg

Power:       0 457 207 watts

Heart Rate:   98 145 138 bpm

Cadence:     67 110 86 rpm

Speed:       16 22.7 20.1 mph

 

Pull with Toby and Kirk at 3:30:

Duration:   28:04

Norm Power: 214

Distance:   9.408 mi

Min Max Avg

Power:       0 461 211 watts

Heart Rate:   123 150 143 bpm

Cadence:     58 123 88 rpm

Speed:       13.4 28.8 20.1 mph

 

Pull with Toby and Kirk at 4:15:

Duration:   30:00

Norm Power: 230

Distance:   11.244 mi

Min Max Avg

Power:       0 473 224 watts

Heart Rate:   109 158 146 bpm

Cadence:     33 131 91 rpm

Speed:       2.2 28.6 22.6 mph

 

Store to Gates Pass, hour 5:

Duration:   36:56

Work:       518 kJ

Norm Power: 275

Distance:   12.895 mi

Min Max Avg

Power:       0 1002 234 watts

Heart Rate:   109 187 148 bpm

Cadence:     46 139 92 rpm

Speed:       8.9 41.4 20.9 mph

 

We really crushed that last block, with Toby and Kirk having a little half-wheel battle, and me happy to let them fight it out in front of me up the climb. The last part of Gates from the backside is really steep, and it's almost impossible not to sprint it out over the top at the end of a long day. Sure enough, Toby surged first, and then Kirk went over the top. I couldn't let the kids forget who's boss, though, and lit 'em both up in the last 15 seconds of the climb. Ok, Kirk just broke his shoulder and collarbone, but whatever... All of the peak durations for the ride happening in this last block, from 5:30-5:30, so I left those in here for you to comb through if you like.

 

Peak 5s (926 watts):

Duration:   0:06

Work:       5 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       3.69%

Pa:HR:       -3.67%

Distance:   131 ft

Min Max Avg

Power:       868 1002 926 watts

Heart Rate:   180 182 181 bpm

Cadence:     91 100 95 rpm

Speed:       14.7 15.8 15.3 mph

Pace         3:48 4:05 3:55 min/mi

Crank Torque: 780 846 823 lb-in

 

Peak 10s (894 watts):

Duration:   0:10

Work:       8 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       -0.67%

Pa:HR:       -12.38%

Distance:   220 ft

Min Max Avg

Power:       792 1002 894 watts

Heart Rate:   180 183 181 bpm

Cadence:     91 100 95 rpm

Speed:       13.2 17.1 15.3 mph

Pace         3:30 4:32 3:56 min/mi

Crank Torque: 676 846 792 lb-in

 

Peak 20s (738 watts):

Duration:   0:20

Work:       14 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       29.32%

Pa:HR:       9.32%

Distance:   456 ft

Min Max Avg

Power:       516 1002 738 watts

Heart Rate:   180 186 184 bpm

Cadence:     86 104 94 rpm

Speed:       14 17.3 15.5 mph

Pace         3:28 4:17 3:53 min/mi

Crank Torque: 451 846 669 lb-in

 

Peak 30s (669 watts):

Duration:   0:30

Work:       20 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       18.61%

Pa:HR:       -8.43%

Distance:   623 ft

Min Max Avg

Power:       400 1002 669 watts

Heart Rate:   178 187 183 bpm

Cadence:     85 104 92 rpm

Speed:       10.4 17.3 14.2 mph

Pace         3:28 5:47 4:13 min/mi

Crank Torque: 393 846 613 lb-in

 

Peak 1min (556 watts):

Duration:   1:00

Work:       33 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       -44.49%

Pa:HR:       -41.56%

Distance:   0.199 mi

Min Max Avg

Power:       337 1002 556 watts

Heart Rate:   172 187 179 bpm

Cadence:     70 104 85 rpm

Speed:       8.9 17.3 11.9 mph

Pace         3:28 6:42 5:02 min/mi

Crank Torque: 335 846 546 lb-in

 

Peak 2min (443 watts):

Duration:   2:00

Work:       53 kJ

TSS:       n/a

Norm Power: n/a

VI:         n/a

Pw:HR:       -60.68%

Pa:HR:       9.48%

Distance:   0.409 mi

Min Max Avg

Power:       206 1002 443 watts

Heart Rate:   167 187 175 bpm

Cadence:     70 114 89 rpm

Speed:       8.9 17.3 12.2 mph

Pace         3:28 6:42 4:54 min/mi

Crank Torque: 173 846 425 lb-in

 

Peak 5min (361 watts):

Duration:   5:00

Work:       108 kJ

TSS:       12.4 (intensity factor 1.22)

Norm Power: 384

VI:         1.06

Pw:HR:       -30.76%

Pa:HR:       22.25%

Distance:   1.1 mi

Min Max Avg

Power:       189 1002 361 watts

Heart Rate:   156 187 168 bpm

Cadence:     70 125 92 rpm

Speed:       8.9 18 13.2 mph

Pace         3:20 6:42 4:34 min/mi

Crank Torque: 161 846 338 lb-in

 

Peak 10min (281 watts):

Duration:   10:00

Work:       168 kJ

TSS:       18.4 (intensity factor 1.049)

Norm Power: 331

VI:         1.18

Pw:HR:       -53.04%

Pa:HR:       53.65%

Distance:   3.122 mi

Min Max Avg

Power:       0 1002 281 watts

Heart Rate:   125 187 156 bpm

Cadence:     64 139 94 rpm

Speed:       8.9 31.7 18.7 mph

Pace         1:54 6:42 3:13 min/mi

Crank Torque: 0 846 258 lb-in

 

Peak 20min (247 watts):

Duration:   20:00

Work:       296 kJ

TSS:       30.6 (intensity factor 0.958)

Norm Power: 302

VI:         1.22

Pw:HR:       -27.62%

Pa:HR:       17.32%

Distance:   6.772 mi

Min Max Avg

Power:       0 1002 247 watts

Heart Rate:   109 187 153 bpm

Cadence:     59 139 92 rpm

Speed:       8.9 41.4 20.3 mph

Pace         1:27 6:42 2:58 min/mi

Crank Torque: 0 846 228 lb-in

 

Peak 30min (241 watts):

Duration:   30:00

Work:       433 kJ

TSS:       41 (intensity factor 0.906)

Norm Power: 285

VI:         1.19

Pw:HR:       0.11%

Pa:HR:       -7.31%

Distance:   10.414 mi

Min Max Avg

Power:       0 1002 241 watts

Heart Rate:   109 187 151 bpm

Cadence:     59 139 93 rpm

Speed:       8.9 41.4 20.8 mph

Pace         1:27 6:42 2:53 min/mi

Crank Torque: 0 846 220 lb-in