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Exerciselogo Sunde by christian Aug. 8, 2011

Avg HR
142 BPM , 68.6%
Max HR
190 BPM , 91.8%
Route
Sunde
Distance
112.9 km
Ascent
1958 m (17.3 m/km)
Descent
2025 m
Min altitude
7 m
Max altitude
424 m
Start time
3:42 p.m.
Date
Aug. 8, 2011
Max Speed
78.2 km/h
Temperature
14 ℃
Min Temperature
9 ℃
Max Temperature
26 ℃
Calories
1744 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
80 RPM
Avg Cadence
79 RPM
  • Max Cadence
    180 RPM
    • Avg Pedaling Power
    218 W 79.3% FTP
    Avg Power
    190 W
    Normalized Power
    237 W
    Intensity Factor
    0.862
    TSS
    313
    Max Power
    1086 W
    xPower
    226 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

    284

    Episk klatreøkt med Tor, Frode og Håkon. Guffa på litt i bakkane.

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    • christian writes:

      Episk klatreøkt med Tor, Frode og Håkon. Guffa på litt i bakkane.

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    Intervals

    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    15:42, 0 km 02:01:12 52.4 km +902/-972 m 25.9 km/h 209 W 76% 3.1 W/kg 1086 W 65.7% 76 RPM 168 RPM
    18:10, 52.4 km 21:40 6.5 km +303/-4 m 18.0 km/h 260 W 94.5% 3.8 W/kg 426 W 74.9% 77 RPM 148 RPM
    18:34, 58.9 km 12:02 7.3 km +11/-307 m 36.4 km/h 173 W 62.9% 2.5 W/kg 790 W 62.8% 68 RPM 153 RPM
    18:52, 66.2 km 20:02 5.3 km +380/ 16.0 km/h 302 W 109.8% 4.4 W/kg 465 W 84.5% 78 RPM 155 RPM
    19:12, 71.5 km 01:17:41 41.3 km +370/-749 m 31.9 km/h 201 W 73.1% 2.9 W/kg 776 W 68.6% 84 RPM 180 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 6 minutes 31 seconds 26.3%
    2 (55% - 75%) 1 hour 7 minutes 13 seconds 26.6%
    3 (75% - 90%) 53 minutes 21 seconds 21.1%
    4 (90% - 105%) 27 minutes 13 seconds 10.8%
    5 (105% - 121%) 25 minutes 58 seconds 10.3%
    6 (121% - 150%) 11 minutes 18 seconds 4.5%
    7 (150% - 3 minutes 5 seconds 1.2%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 50 minutes 2 seconds 19.8%
    1 (60% - 72%) 2 hours 7 minutes 57 seconds 50.6%
    2 (72% - 82%) 40 minutes 19 seconds 16.0%
    3 (82% - 87%) 25 minutes 25 seconds 10.1%
    4 (87% - 92%) 10 minutes 56 seconds 4.3%

    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
    3.7 km 1.6 km 50 m 3.1 % 15:35 6.2 km/h 61.2 W 50.3 W 0.9 W/kg
    5
    		41.5%
    24.2 km 7.2 km 323 m 4.5 % 26:16 16.4 km/h 233.5 W 199.0 W 3.4 W/kg 739
    2
    		74.4%
    Myklebustdalen 27.7 km 2.9 km 232 m 8.1 % 13:02 13.1 km/h 292 W 255.5 W 4.3 W/kg 1068
    3
    		81.2%
    Matersdalen 40.4 km 4.7 km 90 m 1.9 % 22:11 12.8 km/h 201 W 78.1 W 2.9 W/kg 243
    3
    		64.3%
    43.4 km 2.2 km 303 m 13.9 % 12:21 10.6 km/h 206.6 W 333.5 W 3.0 W/kg 1474
    3
    		68.6%
    Matersdalen frå... 52.4 km 6.5 km 302 m 4.7 % 24:18 17.9 km/h 258 W 227.9 W 3.8 W/kg 746
    3
    		74.9%
    52.5 km 7.2 km 312 m 4.3 % 23:30 18.4 km/h 249.3 W 222.1 W 3.6 W/kg 797
    3
    		75.8%
    Opstveitbakken ... 66.3 km 5.2 km 378 m 7.2 % 19:50 15.9 km/h 302 W 283.1 W 4.4 W/kg 1144
    2
    		84.5%
    66.3 km 5.3 km 381 m 7.3 % 20:02 15.8 km/h 298.7 W 281.9 W 4.4 W/kg 1143
    2
    		84.5%
    Opstveitbakken 66.4 km 4.4 km 311 m 7.1 % 16:43 15.7 km/h 297 W 276.3 W 4.3 W/kg 1116
    2
    		84.1%
    74.2 km 0.7 km 40 m 5.7 % 03:07 13.5 km/h 190.8 W 192.8 W 2.8 W/kg
    5
    		72.5%
    104.5 km 1.5 km 55 m 3.6 % 04:04 22.7 km/h 231.8 W 258.3 W 3.4 W/kg
    5
    		73.4%
    Stripo 104.6 km 1.4 km 52 m 3.6 % 03:53 22.2 km/h 232 W 250.1 W 3.4 W/kg 803
    5
    		73.4%
    108.0 km 2.3 km 43 m 1.9 % 04:59 27.3 km/h 218.6 W 240.3 W 3.2 W/kg
    5
    		70.5%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1032 W 15.1 W/kg 8.2 km 50 m +0 / -0 m
    10 seconds 916 W 13.4 W/kg 8.2 km 96 m +1 / -0 m
    30 seconds 673 W 9.9 W/kg 8.2 km 346 m +6 / -0 m
    1 minute 494 W 7.2 W/kg 8.0 km 629 m +10 / -0 m
    4 minutes 338 W 4.9 W/kg 29.6 km 948 m +82 / -0 m
    5 minutes 325 W 4.8 W/kg 56.9 km 1274 m +104 / -0 m
    10 minutes 321 W 4.7 W/kg 56.5 km 2438 m +205 / -0 m
    20 minutes 302 W 4.4 W/kg 66.2 km 5321 m +377 / -0 m
    30 minutes 230 W 3.4 W/kg 59.7 km 11.9 km +382 / -295 m
    1 hour 192 W 2.8 W/kg 81.5 km 31.3 km +323 / -341 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 77.9 km/h 78.1 km 108 m +0 / -9 m
    10 seconds 77.5 km/h 78.0 km 215 m +0 / -20 m
    30 seconds 76.1 km/h 77.8 km 634 m +0 / -55 m
    1 minute 70.6 km/h 77.4 km 1177 m +0 / -104 m
    4 minutes 52.7 km/h 75.4 km 3512 m +0 / -261 m
    5 minutes 48.6 km/h 75.3 km 4053 m +0 / -263 m
    10 minutes 43.4 km/h 75.3 km 7215 m +0 / -344 m
    20 minutes 36.4 km/h 75.0 km 12.1 km +43 / -372 m
    30 minutes 35.0 km/h 5.9 km 17.5 km +145 / -196 m
    1 hour 33.5 km/h 75.3 km 33.5 km +263 / -585 m