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Exerciselogo christian 030511 by christian May 2, 2011

Avg HR
144 BPM , 69.6%
Max HR
169 BPM , 81.6%
Route
christian 030511
Distance
81.6 km
Ascent
825 m (10.1 m/km)
Descent
827 m
Max altitude
211 m
Start time
10:44 a.m.
Date
May 2, 2011
Max Speed
58.4 km/h
Temperature
9 ℃
Min Temperature
6 ℃
Max Temperature
21 ℃
Calories
1174 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
83 RPM
Avg Cadence
84 RPM
  • Max Cadence
    215 RPM
    • Avg Pedaling Power
    201 W 73.9% FTP
    Avg Power
    203 W
    Normalized Power
    208 W
    Intensity Factor
    0.765
    TSS
    160
    Max Power
    708 W
    xPower
    204 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)
    0.8
    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

    154

    Restitusjonstur, sliten i beina etter turen på Stord. Hadde regna litt på Sandvoll så vart ganske våt og kald etter å ha passert der. Gjeta nokre sauer som gjekk på beite i vegen ved Tveitedalen.

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    • christian writes:

      Restitusjonstur, sliten i beina etter turen på Stord. Hadde regna litt på Sandvoll så vart ganske våt og kald etter å ha passert der. Gjeta nokre sauer som gjekk på beite i vegen ved Tveitedalen.

    • tor
      tor
       May 4, 2011

      Tøffare enn meg du då, eg såg vatn og skygge på Sandvoll og snudde der :)

    Login (or Sign Up) to leave a comment

    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    10:44, 0.0 km 02:44:32 81.6 km +826/-828 m 29.7 km/h 203 W 74.6% 2.9 W/kg 708 W 69.6% 83 RPM 215 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 16 minutes 36 seconds 10.1%
    2 (55% - 75%) 1 hour 15 minutes 58 seconds 46.2%
    3 (75% - 90%) 50 minutes 29 seconds 30.7%
    4 (90% - 105%) 13 minutes 22 seconds 8.1%
    5 (105% - 121%) 5 minutes 37 seconds 3.4%
    6 (121% - 150%) 2 minutes 21 seconds 1.4%
    7 (150% - 14 seconds 0.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 4 minutes 42 seconds 2.9%
    1 (60% - 72%) 2 hours 10 minutes 49 seconds 79.5%
    2 (72% - 82%) 29 minutes 6 seconds 17.7%

    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
    1.4 km 1.3 km 55 m 4.4 % 04:19 17.5 km/h 213.4 W 215.8 W 3.0 W/kg
    5
    		68.1%
    Holmedalsbakken 16.6 km 0.6 km 58 m 9.8 % 02:59 11.9 km/h 296 W 278.5 W 4.2 W/kg 1166
    5
    		74.4%
    16.7 km 2.1 km 84 m 4.0 % 06:22 19.6 km/h 247.8 W 233.8 W 3.5 W/kg
    4
    		74.4%
    38.6 km 0.0 km 45 m 94.5 % 07 24.7 km/h 184.7 W 5191.4 W 2.6 W/kg
    5
    		71.5%
    49.9 km 7.5 km 209 m 2.8 % 19:49 22.7 km/h 206.1 W 221.2 W 2.9 W/kg 635
    3
    		69.1%
    Uskedalen 52.5 km 4.9 km 174 m 3.5 % 14:06 20.9 km/h 215 W 230.3 W 3.1 W/kg 740
    3
    		70.0%
    74.8 km 1.5 km 58 m 3.9 % 04:26 20.2 km/h 225.0 W 237.3 W 3.2 W/kg
    5
    		70.0%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 574 W 8.2 W/kg 26.8 km 47 m +0 / -0 m
    10 seconds 495 W 7.1 W/kg 26.8 km 88 m +0 / -0 m
    30 seconds 340 W 4.9 W/kg 17.1 km 113 m +11 / -0 m
    1 minute 317 W 4.5 W/kg 17.0 km 210 m +20 / -0 m
    4 minutes 264 W 3.8 W/kg 16.6 km 1086 m +59 / -2 m
    5 minutes 259 W 3.7 W/kg 16.6 km 1560 m +68 / -2 m
    10 minutes 218 W 3.1 W/kg 14.2 km 4530 m +86 / -76 m
    20 minutes 211 W 3.0 W/kg 7.3 km 9842 m +105 / -99 m
    30 minutes 207 W 3.0 W/kg 3.5 km 14.8 km +141 / -109 m
    1 hour 202 W 2.9 W/kg 6.9 km 30.8 km +205 / -240 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 57.9 km/h 47.0 km 80 m +0 / -4 m
    10 seconds 57.1 km/h 47.0 km 158 m +0 / -9 m
    30 seconds 55.4 km/h 39.8 km 461 m +0 / -22 m
    1 minute 52.8 km/h 15.7 km 879 m +0 / -47 m
    4 minutes 43.0 km/h 57.5 km 2863 m +0 / -103 m
    5 minutes 42.6 km/h 57.6 km 3547 m +0 / -120 m
    10 minutes 39.3 km/h 57.5 km 6537 m +15 / -197 m
    20 minutes 34.7 km/h 25.6 km 11.5 km +10 / -59 m
    30 minutes 33.9 km/h 23.7 km 16.9 km +68 / -147 m
    1 hour 32.1 km/h 18.9 km 32.1 km +203 / -280 m