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Exerciselogo Årsnes + dalar +bonus by christian Aug. 15, 2011

Avg HR
136 BPM , 65.7%
Max HR
186 BPM , 89.9%
Route
Årsnes + dalar +bonus
Distance
100.6 km
Ascent
765 m (7.6 m/km)
Descent
775 m
Max altitude
102 m
Start time
6:22 p.m.
Date
Aug. 15, 2011
Max Speed
61.3 km/h
Temperature
12 ℃
Min Temperature
10 ℃
Max Temperature
26 ℃
Calories
1257 kcal (0.2 kg bodyfat)
Avg Pedaling Cadence
155 RPM
Avg Cadence
158 RPM
  • Max Cadence
    222 RPM
    • Avg Pedaling Power
    195 W 67.2% FTP
    Avg Power
    182 W
    Normalized Power
    225 W
    Intensity Factor
    0.776
    TSS
    205
    Max Power
    1215 W
    xPower
    208 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

    175

    Roleg tur med Tor og Gunnar. Vart litt leiking og småguffing. Gunnar var temmelig sliten på slutten, sprekt likevel at han hang med. Pluss for innsats, minus for holdning.

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    • christian writes:

      Roleg tur med Tor og Gunnar. Vart litt leiking og småguffing. Gunnar var temmelig sliten på slutten, sprekt likevel at han hang med. Pluss for innsats, minus for holdning.

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    Intervals

    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    18:22, 0 km 01:39:52 50.3 km +413/-454 m 30.2 km/h 200 W 69.0% 2.9 W/kg 1037 W 64.7% 162 RPM 222 RPM
    20:09, 50.3 km 01:44:05 50.3 km +354/-323 m 29.0 km/h 191 W 65.9% 2.8 W/kg 1215 W 67.1% 153 RPM 214 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 3 minutes 25 seconds 31.1%
    2 (55% - 75%) 1 hour 26 minutes 30 seconds 42.4%
    3 (75% - 90%) 35 minutes 23 seconds 17.3%
    4 (90% - 105%) 10 minutes 2 seconds 4.9%
    5 (105% - 121%) 3 minutes 21 seconds 1.6%
    6 (121% - 150%) 2 minutes 45 seconds 1.3%
    7 (150% - 3 minutes 41 seconds 1.8%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 29 minutes 17 seconds 14.4%
    1 (60% - 72%) 2 hours 37 minutes 16 seconds 77.1%
    2 (72% - 82%) 14 minutes 58 seconds 7.3%
    3 (82% - 87%) 3 minutes 4 seconds 1.5%
    4 (87% - 92%) 32 seconds 0.3%

    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 1.0 km 45 m 4.4 % 04:01 15.5 km/h 186.4 W 183.0 W 2.7 W/kg
    5
    		63.3%
    29.4 km 3.7 km 87 m 2.3 % 11:21 19.8 km/h 189.1 W 159.9 W 2.7 W/kg
    4
    		62.3%
    Stripo 82.9 km 1.4 km 55 m 3.8 % 03:53 22.3 km/h 251 W 263.2 W 3.6 W/kg 850
    5
    		78.3%
    83.0 km 1.4 km 55 m 4.0 % 03:49 22.0 km/h 248.8 W 264.4 W 3.6 W/kg
    5
    		78.3%
    92.1 km 1.8 km 61 m 3.4 % 06:47 15.9 km/h 167.3 W 156.4 W 2.4 W/kg
    5
    		65.2%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1145 W 16.6 W/kg 86.3 km 76 m +0 / -1 m
    10 seconds 963 W 14.0 W/kg 86.2 km 152 m +0 / -2 m
    30 seconds 661 W 9.6 W/kg 57.9 km 333 m +7 / -0 m
    1 minute 510 W 7.4 W/kg 82.6 km 669 m +16 / -0 m
    4 minutes 284 W 4.1 W/kg 82.6 km 1691 m +51 / -2 m
    5 minutes 262 W 3.8 W/kg 82.1 km 2280 m +55 / -11 m
    10 minutes 235 W 3.4 W/kg 52.4 km 5764 m +23 / -15 m
    20 minutes 210 W 3.0 W/kg 19.6 km 10.2 km +109 / -102 m
    30 minutes 201 W 2.9 W/kg 17.6 km 14.3 km +184 / -111 m
    1 hour 199 W 2.9 W/kg 52.3 km 31.7 km +155 / -140 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 60.9 km/h 13.8 km 84 m +0 / -3 m
    10 seconds 59.7 km/h 36.0 km 165 m +0 / -3 m
    30 seconds 57.7 km/h 35.7 km 480 m +0 / -17 m
    1 minute 55.5 km/h 35.3 km 924 m +0 / -49 m
    4 minutes 41.2 km/h 34.2 km 2750 m +4 / -86 m
    5 minutes 40.2 km/h 33.5 km 3347 m +6 / -91 m
    10 minutes 36.5 km/h 53.2 km 6078 m +19 / -13 m
    20 minutes 35.2 km/h 52.5 km 11.7 km +24 / -25 m
    30 minutes 34.2 km/h 52.7 km 17.1 km +25 / -35 m
    1 hour 32.1 km/h 42.4 km 32.1 km +100 / -141 m