Site:
http://yourspoton.com/index.html
Miles:
7332 total / 0 in 2018
Goal:

SheRox 7/10, Out Door Divas sprint 8/14, Rattlesnake Sprint 8/21, Venus ride 8/28, Rock'n Roll half 10/9

Leslie S. rode: oh what fun we have a...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 23 miles
  • 01:30 time
  • 15.4 pace
  • 798 calories
  •  
  •  
  • 1755 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great cat and mouse game 22.96 mi 01:30 15.4mph pace

oh what fun we have at team practices. Toni came up with a great repeat course, up to the top of the dam, tempo to the pond, aroebic to the wide shoulder, 1 leg drill to the KTT (last spring I could barely do 5 per leg, today 20 was no problem) driveway and back up the top of the dam. I felt really great today, better than I have on the bike in a long time, the hill is getting easier... helps to have the "voice" of Susan behind you whispering what to be doing as you climb. So the first dam to pond I averaged 20 mph and was absolutely thrilled because I kept them in my sights and got there pretty close behind them.... managed to do similar on the 2nd with 21 mph... the third we did a little cat and mouse game Lisa went first then me, Wendy, and so on, the goal was to pick off the person in front. I finally caught Lisa about at the entrance and then there was no way in hell I was going to get picked off before the pond, I put all my legs into that last bit to make sure it didn't happen, I had no clue where they were other than somewhere behind me. Holy cow, my legs were on FIRE when I stopped and good news I didn't get picked off (Paige came pretty close another 1/2 mile and she would have had me)... averaged 21.5 mph on that one. Felt fanstastic!

After that we did some circuit drills, pushups, lunges, etc... I am really liking the off season training, a ton a fun!

Cumulative distance for Cycling: 46.3 mi/7 days, 46.3 mi/14 days, 85.59 mi/28 days, 842.1 mi/Year, 690.01 mi/YTD
Cumulative time for Cycling: 2:59/7 days, 2:59/14 days, 6:06/28 days, 58:36/Year, 48:30/YTD
Heart Rate: Average=50, 99th Percentile=126, -8% HRR, max=134, -14% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 48, Weekly TRIMP 499, Monotony 1.15, Training Strain 574 (http://fellrnr.com/wiki/TRIMP http://fellrnr.com/wiki/Training_Monotony)
Fitness (CTL) 140, Fatigue (ATL) 79, Performance (Fitness-Fatigue) 61 (http://fellrnr.com/wiki/Training_Stress_Balance)
Fitness (CTL/monotony) 142, Fatigue (ATL*monotony) 85, Performance (Fitness-Fatigue) 57
Banister Fitness 1501, Fatigue 942, Performance 30
Busso Fitness 2114, Fatigue 1247, Performance 56
+1755/-1742/3497 ft 2.9% [Smoothed: +538/-523/1062 ft 0.9%]
Weather: Partly Clouds, 23c/73f
Lap 1, 04:22, 1.00 miles, 13.7 mph, Avg 40 BPM, -17% HRR, Max 48 BPM, Start 48 BPM
End 35 BPM, -23% VO2max, +45/-72/116 ft 2.2%, Distance
Lap 2, 04:31, 1.00 miles, 13.3 mph, Avg 30 BPM, -25% HRR, Max 35 BPM, Start 35 BPM
End 33 BPM, -31% VO2max, +119/-56/175 ft 3.3%, Distance
Lap 3, 04:06, 1.00 miles, 14.6 mph, Avg 31 BPM, -24% HRR, Max 33 BPM, Start 33 BPM
End 31 BPM, -31% VO2max, +100/-88/187 ft 3.6%, Distance
Lap 4, 02:31, 1.00 miles, 23.7 mph, Avg 31 BPM, -24% HRR, Max 31 BPM, Start 31 BPM
End 31 BPM, -31% VO2max, +84/-141/225 ft 4.3%, Distance
Lap 5, 02:43, 1.00 miles, 22.1 mph, Avg 31 BPM, -24% HRR, Max 31 BPM, Start 31 BPM
End 31 BPM, -31% VO2max, +57/-62/119 ft 2.3%, Distance
Lap 6, 03:07, 1.00 miles, 19.2 mph, Avg 31 BPM, -24% HRR, Max 32 BPM, Start 31 BPM
End 32 BPM, -31% VO2max, +57/-45/102 ft 1.9%, Distance
Lap 7, 04:50, 1.00 miles, 12.4 mph, Avg 32 BPM, -23% HRR, Max 32 BPM, Start 32 BPM
End 32 BPM, -30% VO2max, +50/-52/102 ft 1.9%, Distance
Lap 8, 04:32, 1.00 miles, 13.2 mph, Avg 50 BPM, -8% HRR, Max 72 BPM, Start 32 BPM
End 64 BPM, -14% VO2max, +57/-63/119 ft 2.3%, Distance
Lap 9, 04:01, 1.00 miles, 14.9 mph, Avg 46 BPM, -12% HRR, Max 64 BPM, Start 64 BPM
End 32 BPM, -18% VO2max, +61/-63/124 ft 2.3%, Distance
Lap 10, 05:38, 1.00 miles, 10.6 mph, Avg 42 BPM, -15% HRR, Max 125 BPM
Start 32 BPM, End 109 BPM, -21% VO2max, +176/-107/284 ft 5.4%, Distance
Lap 11, 02:33, 1.00 miles, 23.5 mph, Avg 79 BPM, 16% HRR, Max 109 BPM
Start 109 BPM, End 65 BPM, 11% VO2max, +3/0/3 ft 0.1%, Distance
Lap 12, 02:34, 1.00 miles, 23.3 mph, Avg 47 BPM, -11% HRR, Max 65 BPM
Start 65 BPM, End 35 BPM, -17% VO2max, +77/-97/174 ft 3.3%, Distance
Lap 13, 02:52, 1.00 miles, 20.9 mph, Avg 38 BPM, -19% HRR, Max 40 BPM
Start 35 BPM, End 40 BPM, -25% VO2max, +58/-124/182 ft 3.4%, Distance
Lap 14, 04:57, 1.00 miles, 12.1 mph, Avg 47 BPM, -11% HRR, Max 66 BPM
Start 40 BPM, End 61 BPM, -17% VO2max, +96/-92/188 ft 3.6%, Distance
Lap 15, 04:23, 1.00 miles, 13.6 mph, Avg 50 BPM, -8% HRR, Max 61 BPM, Start 61 BPM
End 61 BPM, -14% VO2max, +33/-32/66 ft 1.2%, Distance
Lap 16, 04:44, 1.00 miles, 12.7 mph, Avg 55 BPM, -4% HRR, Max 64 BPM, Start 61 BPM
End 40 BPM, -10% VO2max, +60/-63/123 ft 2.3%, Distance
Lap 17, 04:30, 1.00 miles, 13.3 mph, Avg 33 BPM, -22% HRR, Max 40 BPM
Start 40 BPM, End 30 BPM, -29% VO2max, +72/-56/128 ft 2.4%, Distance
Lap 18, 03:56, 1.00 miles, 15.2 mph, Avg 65 BPM, 4% HRR, Max 122 BPM, Start 30 BPM
End 59 BPM, -2% VO2max, +103/-87/190 ft 3.6%, Distance
Lap 19, 02:21, 1.00 miles, 25.4 mph, Avg 38 BPM, -18% HRR, Max 59 BPM
Start 59 BPM, End 36 BPM, -25% VO2max, +43/-7/50 ft 0.9%, Distance
Lap 20, 02:49, 1.00 miles, 21.2 mph, Avg 55 BPM, -4% HRR, Max 75 BPM, Start 36 BPM
End 75 BPM, -10% VO2max, +66/-89/155 ft 2.9%, Distance
Lap 21, 03:42, 1.00 miles, 16.2 mph, Avg 100 BPM, 34% HRR, Max 134 BPM
Start 75 BPM, End 101 BPM, 29% VO2max, +70/-137/207 ft 3.9%, Distance
Lap 22, 04:48, 1.00 miles, 12.5 mph, Avg 49 BPM, -9% HRR, Max 101 BPM
Start 101 BPM, End 41 BPM, -16% VO2max, +79/-78/157 ft 3%, Distance
Lap 23, 05:15, 1.00 miles, 11.4 mph, Avg 48 BPM, -10% HRR, Max 71 BPM
Start 41 BPM, End 41 BPM, -16% VO2max, +37/-37/74 ft 1.4%, Session End