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Exerciselogo Røsslandslia Blådalen by christian Aug. 3, 2011

Avg HR
152 BPM , 73.4%
Max HR
196 BPM , 94.7%
Route
Røsslandslia Blådalen
Distance
104.9 km
Ascent
1782 m (17.0 m/km)
Descent
1734 m
Max altitude
896 m
Start time
6:53 p.m.
Date
Aug. 3, 2011
Max Speed
77.5 km/h
Temperature
14 ℃
Min Temperature
11 ℃
Max Temperature
27 ℃
Calories
1776 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
84 RPM
Avg Cadence
83 RPM
  • Max Cadence
    226 RPM
    • Avg Pedaling Power
    231 W 84% FTP
    Avg Power
    202 W
    Normalized Power
    242 W
    Intensity Factor
    0.88
    TSS
    293
    Max Power
    685 W
    xPower
    235 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

    276

    Var ikkje heilt i toppform i dag, men mykje rekordforsøk i Myklebustbakken siste tida motiverte meg til eit forsøk. Fekk tydeligvis litt ekstra watt med nye Sidi sko :)

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    • christian writes:

      Var ikkje heilt i toppform i dag, men mykje rekordforsøk i Myklebustbakken siste tida motiverte meg til eit forsøk. Fekk tydeligvis litt ekstra watt med nye Sidi sko :)

    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
    18:53, 0.0 km 55:40 27.6 km +298/-215 m 29.8 km/h 207 W 75.3% 3.0 W/kg 494 W 68.1% 87 RPM 176 RPM
    19:49, 27.6 km 10:44 2.8 km +249/ 15.7 km/h 347 W 126.2% 5.1 W/kg 437 W 89.9% 79 RPM 151 RPM
    20:00, 30.4 km 57:34 20.7 km +611/-229 m 21.6 km/h 225 W 81.8% 3.3 W/kg 434 W 78.7% 78 RPM 226 RPM
    20:57, 51.2 km 06:58 1.2 km +157/ 10.5 km/h 328 W 119.3% 4.8 W/kg 507 W 86.0% 59 RPM 115 RPM
    21:04, 52.4 km 01:35:47 52.6 km +467/-1292 m 32.9 km/h 228 W 82.9% 3.3 W/kg 685 W 70.0% 85 RPM 189 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 45 minutes 51 seconds 20.2%
    2 (55% - 75%) 57 minutes 1 second 25.1%
    3 (75% - 90%) 54 minutes 37 seconds 24.1%
    4 (90% - 105%) 31 minutes 12 seconds 13.8%
    5 (105% - 121%) 18 minutes 29 seconds 8.2%
    6 (121% - 150%) 17 minutes 42 seconds 7.8%
    7 (150% - 2 minutes 31 seconds 1.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 19 minutes 39 seconds 8.7%
    1 (60% - 72%) 1 hour 26 minutes 46 seconds 38.3%
    2 (72% - 82%) 1 hour 25 minutes 56 seconds 37.9%
    3 (82% - 87%) 18 minutes 6 seconds 8.0%
    4 (87% - 92%) 13 minutes 32 seconds 6.0%
    5 (92% - 97%) 3 minutes 24 seconds 1.5%

    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
    3.0 km 2.3 km 55 m 2.4 % 06:12 22.3 km/h 208.1 W 194.4 W 3.0 W/kg
    5
    		69.1%
    24.1 km 7.1 km 356 m 5.0 % 23:14 18.4 km/h 261.7 W 248.6 W 3.8 W/kg 921
    2
    		80.2%
    Myklebustdalen 27.6 km 2.8 km 249 m 8.9 % 10:45 15.7 km/h 347 W 335.6 W 5.1 W/kg 1390
    3
    		89.9%
    33.4 km 1.3 km 87 m 6.8 % 04:37 16.9 km/h 288.7 W 287.1 W 4.2 W/kg
    4
    		85.0%
    36.1 km 1.8 km 105 m 5.8 % 06:07 17.8 km/h 276.2 W 269.9 W 4.0 W/kg
    4
    		83.6%
    42.0 km 7.3 km 318 m 4.4 % 25:21 17.2 km/h 230.4 W 206.4 W 3.4 W/kg 755
    3
    		79.2%
    Møsevatnbakken 51.2 km 1.1 km 134 m 12.3 % 06:00 10.9 km/h 323 W 307.1 W 4.7 W/kg 1340
    4
    		85.5%
    Gamle Møsevatnb... 51.2 km 1.1 km 134 m 12.5 % 05:58 10.8 km/h 324 W 308.4 W 4.7 W/kg 1347
    4
    		85.5%
    51.2 km 1.3 km 158 m 12.5 % 07:36 10.0 km/h 297.8 W 284.3 W 4.4 W/kg
    4
    		86.0%
    55.0 km 0.6 km 60 m 9.6 % 03:51 9.9 km/h 217.7 W 219.3 W 3.2 W/kg
    5
    		72.0%
    66.5 km 0.6 km 47 m 8.6 % 02:38 12.7 km/h 258.9 W 258.1 W 3.8 W/kg
    5
    		72.9%
    98.2 km 1.4 km 53 m 3.7 % 03:27 25.0 km/h 318.4 W 300.8 W 4.7 W/kg
    5
    		81.2%
    Stripo 98.2 km 1.4 km 51 m 3.6 % 03:24 24.9 km/h 318 W 294.7 W 4.7 W/kg 900
    5
    		81.2%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 649 W 9.5 W/kg 92.6 km 44 m +2 / -0 m
    10 seconds 586 W 8.6 W/kg 104.6 km 66 m +5 / -0 m
    30 seconds 442 W 6.5 W/kg 51.2 km 97 m +14 / -0 m
    1 minute 414 W 6.1 W/kg 51.2 km 189 m +28 / -0 m
    4 minutes 358 W 5.2 W/kg 28.1 km 960 m +97 / -0 m
    5 minutes 353 W 5.2 W/kg 27.7 km 1327 m +118 / -0 m
    10 minutes 348 W 5.1 W/kg 28.0 km 2450 m +236 / -0 m
    20 minutes 279 W 4.1 W/kg 24.2 km 6249 m +327 / -2 m
    30 minutes 258 W 3.8 W/kg 27.6 km 10.2 km +471 / -80 m
    1 hour 233 W 3.4 W/kg 26.3 km 20.6 km +782 / -155 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 77.3 km/h 76.9 km 107 m +0 / -8 m
    10 seconds 77.0 km/h 76.8 km 213 m +0 / -17 m
    30 seconds 75.7 km/h 76.6 km 630 m +0 / -55 m
    1 minute 72.2 km/h 76.1 km 1203 m +0 / -106 m
    4 minutes 57.0 km/h 74.1 km 3802 m +0 / -257 m
    5 minutes 52.6 km/h 74.1 km 4380 m +0 / -258 m
    10 minutes 45.0 km/h 73.9 km 7508 m +2 / -345 m
    20 minutes 38.9 km/h 70.4 km 13.0 km +54 / -454 m
    30 minutes 37.2 km/h 70.4 km 18.6 km +100 / -515 m
    1 hour 28.9 km/h 0.0 km 28.8 km +394 / -215 m