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: So I know that it sta...

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  • 14 miles
  • 00:51 time
  • 15.9 pace
  • 488 calories
  •  
  •  
  • 557 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great total knucklehead 13.59 mi 00:51 15.9mph pace

So I know that it starts at 9:30, I was the one who proposed it start at 9:30, but what do I do I show up at 10:00. So I had a 50/50 chance unless they went into the canyon of findiing them. Knowing it's a strength workout and we usually warm up on the dam I headed that way, yes I willinginly headed to the dam on a hunch they were doing hill repeats. Yep,to my surpise and glee there they were. So today's deal was to go up the hard side of the hill in a big slow chain ring. The first one I did eventually drop down to the small chan but not all the way to the easiest gear, about the middle. The second time up I managed to go the whole way in my big and around the middle of my gears. I have never accomplished that I am always out of gears when i do this hill. Oh and did I mention we had to do squats at the top of the hill, as IF the hills is not enough. Then we headed out towards the gravel ponds for some aerobic / tempo intervals. I actually did ok keeping up, yippee! Getting stronger.

Cumulative distance for Cycling: 34.52 mi/7 days, 80.82 mi/14 days, 109.23 mi/28 days, 838.36 mi/Year, 724.53 mi/YTD
Cumulative time for Cycling: 2:13/7 days, 5:13/14 days, 7:18/28 days, 58:12/Year, 50:43/YTD
Heart Rate: Average=161, 99th Percentile=252, 84% HRR, max=252, 82% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 354, Weekly TRIMP 998, Monotony 1.05, Training Strain 1042 (http://fellrnr.com/wiki/TRIMP http://fellrnr.com/wiki/Training_Monotony)
Fitness (CTL) 187, Fatigue (ATL) 193, Performance (Fitness-Fatigue) -6 (http://fellrnr.com/wiki/Training_Stress_Balance)
Fitness (CTL/monotony) 185, Fatigue (ATL*monotony) 205, Performance (Fitness-Fatigue) -20
Banister Fitness 2010, Fatigue 1419, Performance 19
Busso Fitness 2637, Fatigue 1743, Performance 41
+559/NaN/NaN ft NaN% [Smoothed: +464/-465/929 ft 1.3%]
Weather: Partly Clouds, 27c/81f
Lap 1, 04:23, 1.00 miles, 13.6 mph, Avg 160 BPM, 83% HRR, Max 212 BPM
Start 73 BPM, End 134 BPM, 81% VO2max, +65/-7/72 ft 1.4%, Distance
Lap 2, 04:00, 1.00 miles, 15.0 mph, Avg 182 BPM, 102% HRR, Max 251 BPM
Start 134 BPM, End 249 BPM, 100% VO2max, +57/-35/93 ft 1.8%, Distance
Lap 3, 02:57, 1.00 miles, 20.3 mph, Avg 223 BPM, 136% HRR, Max 252 BPM
Start 249 BPM, End 161 BPM, 136% VO2max, +3/-146/149 ft 2.8%, Distance
Lap 4, 04:46, 1.00 miles, 12.6 mph, Avg 152 BPM, 77% HRR, Max 168 BPM
Start 161 BPM, End 164 BPM, 74% VO2max, +70/-6/75 ft 1.4%, Distance
Lap 5, 03:45, 1.00 miles, 16.0 mph, Avg 156 BPM, 80% HRR, Max 173 BPM
Start 164 BPM, End 149 BPM, 78% VO2max, +83/-1/84 ft 1.6%, Distance
Lap 6, 03:20, 1.00 miles, 18.0 mph, Avg 156 BPM, 80% HRR, Max 161 BPM
Start 149 BPM, End 160 BPM, 77% VO2max, +2/-144/146 ft 2.8%, Distance
Lap 7, 05:59, 1.00 miles, 10.0 mph, Avg 162 BPM, 85% HRR, Max 174 BPM
Start 160 BPM, End 137 BPM, 83% VO2max, +104/-6/110 ft 2.1%, Distance
Lap 8, 02:37, 1.00 miles, 22.9 mph, Avg 157 BPM, 81% HRR, Max 162 BPM
Start 137 BPM, End 162 BPM, 78% VO2max, +44/0/44 ft 0.8%, Distance
Lap 9, 02:46, 1.00 miles, 21.6 mph, Avg 162 BPM, 85% HRR, Max 167 BPM
Start 162 BPM, End 157 BPM, 83% VO2max, +0/0/0 ft 0%, Distance
Lap 10, 03:19, 1.00 miles, 18.0 mph, Avg 154 BPM, 78% HRR, Max 159 BPM
Start 157 BPM, End 149 BPM, 75% VO2max, +0/-44/44 ft 0.8%, Distance
Lap 11, 04:00, 1.00 miles, 15.0 mph, Avg 158 BPM, 82% HRR, Max 168 BPM
Start 149 BPM, End 155 BPM, 80% VO2max, +41/-74/115 ft 2.2%, Distance
Lap 12, 03:08, 1.00 miles, 19.1 mph, Avg 153 BPM, 78% HRR, Max 165 BPM
Start 155 BPM, End 165 BPM, 75% VO2max, +13/-3/15 ft 0.3%, Distance
Lap 13, 03:31, 1.00 miles, 17.0 mph, Avg 156 BPM, 80% HRR, Max 166 BPM
Start 165 BPM, End 154 BPM, 78% VO2max, +20/-18/37 ft 0.7%, Distance
Lap 14, 02:46, 0.60 miles, 13.0 mph, Avg 147 BPM, 72% HRR, Max 154 BPM
Start 154 BPM, End 134 BPM, 69% VO2max, +28/-20/49 ft 1.5%, Session End