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Exerciselogo Trondheim-Gisnadalen (med jobbpendling) by Andreas Bach Aug. 8, 2014

Avg HR
135 BPM , 67.5%
Max HR
172 BPM , 86%
Route
Trondheim-Gisnadalen (med jobbpendling)
Distance
115.5 km
Ascent
1254 m (10.9 m/km)
Descent
743 m
Max altitude
655 m
Start time
8:20 a.m.
Date
Aug. 8, 2014
Max Speed
71.4 km/h
Temperature
16 ℃
Min Temperature
11 ℃
Max Temperature
22 ℃
Calories
2442 kcal (0.3 kg bodyfat)
Avg Pedaling Cadence
74 RPM
Avg Cadence
71 RPM
  • Max Cadence
    116 RPM
    • Avg Pedaling Power
    185 W 71.2% FTP
    Avg Power
    177 W
    Normalized Power
    197 W
    Intensity Factor
    0.758
    TSS
    251
    Max Power
    905 W
    xPower
    189 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)
    0.7
    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

    231

    Solotur til hytta, inkludert sistestrekket på grus. Var en del tyngre enn jeg kunne huske. Fikk plaskregn litt før Berkåk, det var ikke en del av planen, kjørte i kortkort.

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    • Andreas Bach writes:

      Solotur til hytta, inkludert sistestrekket på grus. Var en del tyngre enn jeg kunne huske. Fikk plaskregn litt før Berkåk, det var ikke en del av planen, kjørte i kortkort.

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    08:20, 0 km 15:31 8.7 km +27/-149 m 33.6 km/h 175 W 67.3% 2.0 W/kg 535 W 68% 79 RPM 103 RPM
    15:22, 8.7 km 04:06:43 106.8 km +1239/-583 m 26.0 km/h 178 W 68.5% 2.0 W/kg 905 W 67.5% 75 RPM 116 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 59 minutes 7 seconds 22.5%
    2 (55% - 75%) 1 hour 47 minutes 41 seconds 41.1%
    3 (75% - 90%) 52 minutes 47 seconds 20.1%
    4 (90% - 105%) 23 minutes 13 seconds 8.9%
    5 (105% - 121%) 12 minutes 21 seconds 4.7%
    6 (121% - 150%) 7 minutes 19 seconds 2.8%
    7 (150% - 2 minutes 13 seconds 0.8%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 42 minutes 16.0%
    1 (60% - 72%) 2 hours 23 minutes 46 seconds 54.8%
    2 (72% - 82%) 1 hour 15 minutes 40 seconds 28.9%
    3 (82% - 87%) 3 minutes 15 seconds 1.2%

    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
    8.7 km 1.9 km 46 m 2.4 % 04:39 24.7 km/h 133.6 W 266.5 W 1.5 W/kg
    5
    		53.5%
    11.1 km 9.5 km 159 m 1.7 % 25:30 22.3 km/h 207.1 W 185.2 W 2.3 W/kg
    4
    		63.5%
    50.3 km 1.6 km 47 m 3.0 % 04:59 18.8 km/h 212.6 W 211.4 W 2.4 W/kg
    5
    		68%
    62.4 km 32.3 km 357 m 1.1 % 01:15:18 25.8 km/h 187.7 W 194.3 W 2.1 W/kg 284
    2
    		71.5%
    Dragsetbakken 76.8 km 2.3 km 95 m 4.1 % 08:46 15.9 km/h 215 W 215.8 W 2.4 W/kg 650
    4
    		75%
    107.7 km 7.8 km 268 m 3.4 % 30:03 15.6 km/h 203.3 W 183.9 W 2.3 W/kg 536
    3
    		75%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 772 W 8.7 W/kg 17.1 km 47 m +1 / -0 m
    10 seconds 690 W 7.8 W/kg 17.0 km 84 m +2 / -0 m
    30 seconds 391 W 4.4 W/kg 17.0 km 276 m +3 / -0 m
    1 minute 323 W 3.7 W/kg 110.5 km 200 m +17 / -0 m
    4 minutes 250 W 2.8 W/kg 110.2 km 867 m +52 / -0 m
    5 minutes 238 W 2.7 W/kg 17.0 km 2580 m +28 / -11 m
    10 minutes 225 W 2.5 W/kg 110.5 km 2562 m +111 / -0 m
    20 minutes 212 W 2.4 W/kg 108.3 km 4957 m +212 / -4 m
    30 minutes 204 W 2.3 W/kg 67.9 km 11.2 km +239 / -0 m
    1 hour 193 W 2.2 W/kg 64.5 km 25.6 km +333 / -9 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 71.2 km/h 21.3 km 99 m +0 / -6 m
    10 seconds 70.8 km/h 21.3 km 196 m +0 / -13 m
    30 seconds 66.1 km/h 21.1 km 551 m +0 / -38 m
    1 minute 58.7 km/h 21.1 km 978 m +0 / -56 m
    4 minutes 46.0 km/h 2.1 km 3069 m +0 / -79 m
    5 minutes 45.3 km/h 1.2 km 3774 m +0 / -101 m
    10 minutes 38.2 km/h 0.3 km 6355 m +12 / -130 m
    20 minutes 34.0 km/h 95.7 km 11.3 km +61 / -149 m
    30 minutes 31.7 km/h 16.6 km 15.8 km +70 / -203 m
    1 hour 29.9 km/h 17.9 km 29.9 km +171 / -303 m