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Exerciselogo Sagene-Skar trippel by Jan I June 21, 2012

Avg HR
148 BPM , 80%
Max HR
183 BPM , 98.9%
Route
Sagene-Skar trippel
Distance
57.3 km
Ascent
442 m (7.7 m/km)
Descent
439 m
Min altitude
65 m
Max altitude
197 m
Start time
5:46 p.m.
Date
June 21, 2012
Max Speed
59.0 km/h
Temperature
18 ℃
Min Temperature
16 ℃
Max Temperature
22 ℃
Calories
1135 kcal (0.1 kg bodyfat)
Avg Pedaling Cadence
83 RPM
Avg Cadence
84 RPM
  • Max Cadence
    107 RPM
    • Avg Pedaling Power
    200 W 100% FTP
    Avg Power
    186 W
    Normalized Power
    224 W
    Intensity Factor
    1.12
    TSS
    238
    Max Power
    688 W
    xPower
    213 W

    xPower is an alternative to normalized power.

    It's using a 25 sec Exponentially Weighted Moving Average instead of 30 second moving average to Address Variability:

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.


    A comprehensive explanation of BikeScore/xPower can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    Relative Intensity (RI)
    1.1
    BikeScore

    BikeScore is a proprietary unit designed to measure the overall training stress incurred by the athlete during any training period.

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.

    It was was developed by Dr. Phil Skiba. A comprehensive explanation of BikeScore can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    215

    Fin treningsdag, så godt som vindstille, sol, og alle de truende skyene holdt seg unna.

    Men på retur etter andre runde kom jeg til et ulykkessted; to syklister hadde kollidert med med hverandre og en tredje syklist, som hadde bremset for en fjerde som hadde bremset overraskende. Jippi.

    To ambulanser ble nødvendig.

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    • Jan I writes:

      Fin treningsdag, så godt som vindstille, sol, og alle de truende skyene holdt seg unna.

      Men på retur etter andre runde kom jeg til et ulykkessted; to syklister hadde kollidert med med hverandre og en tredje syklist, som hadde bremset for en fjerde som hadde bremset overraskende. Jippi.

      To ambulanser ble nødvendig.

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    17:46, 0 km 13:23 4.1 km +113/-9 m 18.2 km/h 189 W 94.5% 2.7 W/kg 361 W 75.7% 76 RPM 99 RPM
    18:00, 4.1 km 14:39 8.1 km +52/-49 m 33.1 km/h 207 W 103.5% 3 W/kg 628 W 80.5% 88 RPM 103 RPM
    18:15, 12.1 km 44 0.2 km 13.0 km/h 102 W 51% 1.5 W/kg 169 W 77.3% 70 RPM 88 RPM
    18:16, 12.3 km 14:30 8.1 km +50/-57 m 33.6 km/h 225 W 112.5% 3.3 W/kg 683 W 84.3% 90 RPM 107 RPM
    18:30, 20.4 km 13:49 8.2 km +58/-53 m 35.4 km/h 237 W 118.5% 3.4 W/kg 688 W 86.5% 88 RPM 107 RPM
    18:44, 28.6 km 21 0.1 km +2/-1 m 20.9 km/h 71 W 35.5% 1.0 W/kg 187 W 91.9% 76 RPM 87 RPM
    18:45, 28.7 km 14:54 8.2 km +49/-59 m 33.0 km/h 232 W 116% 3.4 W/kg 683 W 85.4% 90 RPM 105 RPM
    19:21, 36.9 km 17:26 8.2 km +52/-47 m 28.3 km/h 160 W 80% 2.3 W/kg 299 W 75.7% 79 RPM 97 RPM
    19:39, 45.1 km 25 0.1 km +1/ 15.1 km/h 68 W 34% 1.0 W/kg 136 W 75.7% 63 RPM 77 RPM
    19:40, 45.2 km 15:12 8.1 km +51/-56 m 31.9 km/h 198 W 99% 2.9 W/kg 688 W 80% 85 RPM 103 RPM
    19:55, 53.3 km 08:20 4.2 km +11/-119 m 30.4 km/h 119 W 59.5% 1.7 W/kg 329 W 69.2% 70 RPM 105 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 32 minutes 50 seconds 28.9%
    2 (55% - 75%) 40 minutes 17 seconds 35.4%
    3 (75% - 90%) 27 minutes 56 seconds 24.6%
    4 (90% - 105%) 9 minutes 37 seconds 8.5%
    5 (105% - 121%) 3 minutes 13 seconds 2.8%
    6 (121% - 150%) 2 minutes 12 seconds 1.9%
    7 (150% - 1 minute 56 seconds 1.7%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 3 minutes 21 seconds 2.9%
    1 (60% - 72%) 13 minutes 10 seconds 11.6%
    2 (72% - 82%) 52 minutes 48 seconds 46.4%
    3 (82% - 87%) 25 minutes 24 seconds 22.3%
    4 (87% - 92%) 20 minutes 44 seconds 18.2%
    5 (92% - 97%) 2 minutes 17 seconds 2.0%
    6 (97% - 100% 17 seconds 0.2%

    Percentage of time spent in different HR, colored by zones

    Power distribution

    Cadence distribution

    Speed distribution

    Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
    0 km 3.7 km 113 m 3.1 % 12:51 17.1 km/h 178.6 W 161.6 W 2.6 W/kg
    4
    		74.6%
    Ring 3 - Brekke... 2.2 km 1.0 km 53 m 5.2 % 04:09 14.7 km/h 208 W 202.0 W 3.0 W/kg 766
    5
    		81.1%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 663 W 9.6 W/kg 51.3 km 45 m +2 / -0 m
    10 seconds 648 W 9.4 W/kg 51.2 km 93 m +3 / -0 m
    30 seconds 547 W 7.9 W/kg 51.2 km 275 m +11 / -0 m
    1 minute 482 W 7.0 W/kg 51.1 km 549 m +19 / -0 m
    4 minutes 267 W 3.9 W/kg 50.8 km 2191 m +22 / -4 m
    5 minutes 257 W 3.7 W/kg 25.6 km 2910 m +31 / -15 m
    10 minutes 249 W 3.6 W/kg 22.5 km 5980 m +43 / -29 m
    20 minutes 236 W 3.4 W/kg 17.1 km 11.4 km +85 / -61 m
    30 minutes 232 W 3.4 W/kg 17.0 km 17.4 km +115 / -116 m
    1 hour 211 W 3.1 W/kg 2.3 km 31.8 km +236 / -220 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.2 km/h 22.6 km 80 m +0 / -2 m
    10 seconds 56.8 km/h 22.5 km 158 m +0 / -5 m
    30 seconds 51.7 km/h 22.3 km 431 m +0 / -15 m
    1 minute 46.9 km/h 22.1 km 781 m +0 / -19 m
    4 minutes 40.0 km/h 22.1 km 2668 m +2 / -29 m
    5 minutes 38.9 km/h 21.6 km 3242 m +4 / -29 m
    10 minutes 37.3 km/h 22.0 km 6218 m +32 / -44 m
    20 minutes 36.0 km/h 21.8 km 12.0 km +71 / -98 m
    30 minutes 34.8 km/h 15.9 km 17.4 km +112 / -126 m
    1 hour 32.3 km/h 2.5 km 32.0 km +223 / -221 m