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Exerciselogo christian 120611 by christian June 12, 2011

Avg HR
149 BPM , 72.0%
Max HR
190 BPM , 91.8%
Route
christian 120611
Distance
104.9 km
Ascent
1746 m (16.7 m/km)
Descent
1746 m
Min altitude
12 m
Max altitude
788 m
Start time
6:45 p.m.
Date
June 12, 2011
Max Speed
77.1 km/h
Temperature
8 ℃
Min Temperature
6 ℃
Max Temperature
24 ℃
Calories
1747 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
80 RPM
Avg Cadence
81 RPM
  • Max Cadence
    166 RPM
    • Avg Pedaling Power
    215 W 78.2% FTP
    Avg Power
    220 W
    Normalized Power
    230 W
    Intensity Factor
    0.836
    TSS
    270
    Max Power
    744 W
    xPower
    223 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

    254

    Tok meg ei klatreøkt til Blådalen og Fjellhaugen, uflaks å finne ut at brattebakken ikkje hadde sesongope enda. Nøgd med at eg greide å dodge regnet i dag, vart bare litt blaut på beina av vatnet frå asfalten.

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    • christian writes:

      Tok meg ei klatreøkt til Blådalen og Fjellhaugen, uflaks å finne ut at brattebakken ikkje hadde sesongope enda. Nøgd med at eg greide å dodge regnet i dag, vart bare litt blaut på beina av vatnet frå asfalten.

    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
    18:45, 0.0 km 53:38 27.6 km +278/-233 m 30.9 km/h 208 W 75.6% 3.0 W/kg 481 W 69.1% 87 RPM 105 RPM
    19:39, 27.6 km 12:00 2.8 km +249/ 14.2 km/h 317 W 115.3% 4.6 W/kg 444 W 84.5% 75 RPM 93 RPM
    19:51, 30.4 km 06:09 2.7 km +41/-43 m 26.3 km/h 180 W 65.5% 2.6 W/kg 401 W 76.8% 76 RPM 93 RPM
    19:57, 33.1 km 05:10 1.5 km +86/ 16.9 km/h 281 W 102.2% 4.1 W/kg 373 W 83.1% 77 RPM 94 RPM
    20:02, 34.6 km 03:00 1.7 km +8/-41 m 33.6 km/h 148 W 53.8% 2.1 W/kg 233 W 74.4% 80 RPM 90 RPM
    20:05, 36.3 km 06:07 1.5 km +116/ 14.9 km/h 298 W 108.4% 4.3 W/kg 466 W 84.5% 74 RPM 96 RPM
    20:11, 37.8 km 02:25:28 67.1 km +968/-1430 m 27.7 km/h 213 W 77.5% 3.1 W/kg 744 W 70.5% 78 RPM 166 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 47 minutes 12 seconds 20.4%
    2 (55% - 75%) 1 hour 9 minutes 12 seconds 29.9%
    3 (75% - 90%) 48 minutes 4 seconds 20.8%
    4 (90% - 105%) 31 minutes 15 seconds 13.5%
    5 (105% - 121%) 22 minutes 52 seconds 9.9%
    6 (121% - 150%) 12 minutes 2 seconds 5.2%
    7 (150% - 1 minute 2 seconds 0.4%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 17 minutes 52 seconds 7.7%
    1 (60% - 72%) 1 hour 50 minutes 2 seconds 47.5%
    2 (72% - 82%) 1 hour 19 minutes 50 seconds 34.5%
    3 (82% - 87%) 18 minutes 31 seconds 8.0%
    4 (87% - 92%) 5 minutes 24 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
    3.5 km 1.9 km 51 m 2.8 % 04:59 22.3 km/h 231.2 W 214.1 W 3.4 W/kg
    5
    		71.0%
    24.1 km 7.1 km 355 m 5.0 % 23:28 18.3 km/h 261.4 W 246.9 W 3.8 W/kg 908
    2
    		78.7%
    Myklebustdalen 27.6 km 2.8 km 247 m 8.8 % 11:53 14.2 km/h 318 W 300.4 W 4.6 W/kg 1247
    3
    		84.1%
    33.3 km 1.3 km 86 m 6.9 % 04:46 15.8 km/h 284.0 W 273.9 W 4.1 W/kg
    4
    		83.6%
    36.1 km 1.7 km 124 m 7.2 % 06:42 15.5 km/h 286.2 W 277.3 W 4.1 W/kg
    4
    		83.6%
    39.2 km 1.2 km 88 m 7.5 % 04:51 14.6 km/h 272.7 W 268.6 W 4.0 W/kg
    4
    		78.3%
    43.7 km 8.0 km 326 m 4.1 % 26:08 18.3 km/h 224.5 W 213.2 W 3.3 W/kg 751
    2
    		76.3%
    55.2 km 0.6 km 60 m 9.5 % 03:35 10.6 km/h 246.5 W 236.9 W 3.6 W/kg
    5
    		72.5%
    66.6 km 0.5 km 47 m 9.0 % 02:24 13.3 km/h 284.5 W 285.0 W 4.1 W/kg
    5
    		75.8%
    73.1 km 0.7 km 40 m 5.6 % 02:23 18.1 km/h 267.2 W 269.3 W 3.9 W/kg
    5
    		76.3%
    98.2 km 1.4 km 53 m 3.8 % 04:19 19.6 km/h 227.7 W 220.7 W 3.3 W/kg
    5
    		74.4%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 701 W 10.2 W/kg 58.6 km 70 m +0 / -4 m
    10 seconds 574 W 8.3 W/kg 58.6 km 130 m +1 / -4 m
    30 seconds 381 W 5.5 W/kg 30.1 km 122 m +12 / -0 m
    1 minute 368 W 5.3 W/kg 30.0 km 254 m +23 / -0 m
    4 minutes 342 W 5.0 W/kg 29.4 km 971 m +89 / -0 m
    5 minutes 336 W 4.9 W/kg 29.1 km 1168 m +109 / -0 m
    10 minutes 326 W 4.7 W/kg 28.1 km 2219 m +215 / -0 m
    20 minutes 273 W 4.0 W/kg 24.2 km 6151 m +314 / -0 m
    30 minutes 254 W 3.7 W/kg 28.1 km 9429 m +457 / -84 m
    1 hour 234 W 3.4 W/kg 13.0 km 24.7 km +652 / -196 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 75.9 km/h 76.9 km 105 m +0 / -8 m
    10 seconds 75.5 km/h 76.9 km 210 m +0 / -17 m
    30 seconds 73.0 km/h 76.7 km 609 m +0 / -52 m
    1 minute 67.4 km/h 76.2 km 1123 m +0 / -101 m
    4 minutes 52.3 km/h 74.2 km 3487 m +0 / -259 m
    5 minutes 48.9 km/h 74.0 km 4077 m +0 / -266 m
    10 minutes 42.6 km/h 73.9 km 7103 m +0 / -350 m
    20 minutes 36.6 km/h 70.5 km 12.2 km +44 / -458 m
    30 minutes 34.6 km/h 71.0 km 17.3 km +100 / -478 m
    1 hour 33.0 km/h 56.1 km 33.0 km +222 / -993 m