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Exerciselogo Heimdal - Thamshavn - Heimdal by Andreas Bach May 6, 2010

Avg HR
147 BPM , 73.5%
Max HR
192 BPM , 96%
Route
Heimdal - Thamshavn - Heimdal
Distance
58.0 km
Ascent
498 m (8.6 m/km)
Descent
510 m
Min altitude
2 m
Max altitude
147 m
Start time
3:20 p.m.
Date
May 6, 2010
Max Speed
57.8 km/h
Calories
2707 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
80 RPM
Avg Cadence
71 RPM
  • Max Cadence
    103 RPM
    • Avg Pedaling Power
    255 W 92.7% FTP
    Avg Power
    215 W
    Normalized Power
    273 W
    Intensity Factor
    0.993
    TSS
    161
    Max Power
    861 W
    xPower
    259 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)
    0.9
    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

    145

    Beina svarte bedre i dag enn på tirsdag, og det var like greit, ettersom tempoet var en del høyere enn det pleier på disse treningene. 37 i snitt ut, 33 hjem. Gjett hvilken vei vinden blåste.

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    • Andreas Bach writes:

      Beina svarte bedre i dag enn på tirsdag, og det var like greit, ettersom tempoet var en del høyere enn det pleier på disse treningene. 37 i snitt ut, 33 hjem. Gjett hvilken vei vinden blåste.

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    15:53, 0 km 46:26 29.0 km +127/-265 m 37.3 km/h 170 W 61.8% 1.8 W/kg 861 W 68.5% 78 RPM 100 RPM
    16:49, 29.0 km 51:28 29.0 km +276/-192 m 33.7 km/h 236 W 85.8% 2.6 W/kg 819 W 78% 80 RPM 103 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 40 minutes 23 seconds 41.2%
    2 (55% - 75%) 14 minutes 29 seconds 14.8%
    3 (75% - 90%) 10 minutes 20 seconds 10.6%
    4 (90% - 105%) 10 minutes 32 seconds 10.8%
    5 (105% - 121%) 9 minutes 13 seconds 9.4%
    6 (121% - 150%) 8 minutes 53 seconds 9.1%
    7 (150% - 4 minutes 30 seconds 4.6%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 12 minutes 24 seconds 12.7%
    1 (60% - 72%) 25 minutes 26 seconds 26.0%
    2 (72% - 82%) 42 minutes 26 seconds 43.3%
    3 (82% - 87%) 15 minutes 9 seconds 15.5%
    4 (87% - 92%) 37 seconds 0.6%
    5 (92% - 97%) 2 minutes 18 seconds 2.3%

    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
    34.7 km 2.1 km 44 m 2.1 % 04:28 28.6 km/h 302.4 W 320.5 W 3.3 W/kg
    5
    		84%
    53.8 km 4.1 km 109 m 2.6 % 09:10 27.1 km/h 340.8 W 334.9 W 3.7 W/kg
    4
    		85%
    Heimdal sørfra 54.1 km 3.7 km 99 m 2.7 % 08:05 27.6 km/h 347 W 346.8 W 3.8 W/kg 735
    4
    		85.5%
    Heimdalsbakken 54.9 km 2.9 km 82 m 2.8 % 06:13 28.1 km/h 372 W 368.1 W 4.0 W/kg 791
    4
    		87%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 781 W 8.5 W/kg 6.4 km 60 m +2 / -0 m
    10 seconds 629 W 6.8 W/kg 6.4 km 114 m +5 / -0 m
    30 seconds 549 W 6.0 W/kg 56.9 km 308 m +6 / -0 m
    1 minute 537 W 5.8 W/kg 56.6 km 570 m +15 / -0 m
    4 minutes 410 W 4.5 W/kg 55.8 km 1943 m +55 / -0 m
    5 minutes 394 W 4.3 W/kg 55.4 km 2365 m +70 / -0 m
    10 minutes 322 W 3.5 W/kg 53.5 km 4487 m +110 / -6 m
    20 minutes 279 W 3.0 W/kg 47.9 km 9999 m +159 / -29 m
    30 minutes 264 W 2.9 W/kg 41.6 km 16.3 km +203 / -70 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 58.9 km/h 21.9 km 80 m +0 / -2 m
    10 seconds 58.2 km/h 21.8 km 161 m +0 / -5 m
    30 seconds 56.3 km/h 21.6 km 467 m +0 / -15 m
    1 minute 53.8 km/h 37.6 km 896 m +1 / -26 m
    4 minutes 45.4 km/h 37.3 km 3023 m +15 / -50 m
    5 minutes 45.2 km/h 37.4 km 3768 m +18 / -60 m
    10 minutes 41.2 km/h 37.4 km 6864 m +43 / -81 m
    20 minutes 39.3 km/h 37.0 km 13.1 km +78 / -119 m
    30 minutes 38.3 km/h 0.3 km 19.1 km +89 / -213 m