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DATE EXERCISE
12/31/06 initial update
2006 was a solid year. Made a solid TOSRV performance. Considering january was a lost-
month training wise with rehab, that's a good accomplishment in itself. Racing and fast
group rides left A LOT to be desired. Shifted over to triathlon and made a very solid initial
attempt @ frenchtown. unfortunately i threw out my back the weekend before, and
that really impacted my performance but i gutted it out anyways. shifted over to
running for turkey-trot. not much quality, what with the new job and lots of traveling...but
i did the work and finished the event. maintained some semblance of fitness after turkey
day and i think that conditioning will go along way torwards an improved 2007.
however, i have managed to throw out my back a few more times since labour day...so i
need to continue w/ the core strengthening and stretching. while i have good running
fitness, my weight has not been so good. it started the week before thanksgiving @ a
conference...got me going in the wrong direction and i've been unable to get that
corrected. i'm hovering @ 180lbs. 1883 total miles for year.
01/01/07 trainer
initial familiarity ride. Just getting re-acquainted w/ the bike. Back seems to have been
going in a good direction the last couple of days. Lumbar started out w/ some light
twinges to start, but loosened up nicely. Just did some spinning in 39x17. HR was in the
150s for most of the effort. will resume official b1.1 workout tomorrow. no biomechanical
issues, aside from the lumbar, seem to be present.
01/02/07 trainer
first workout. Felt pretty good. Light: able to edge into 180 watts (17mph in 39x17).
Middle: ~280watts (2x1min-53x17@21mph). Not too shabby. Did some light
lumbar/sciatica stretching before workout. Lumbar/glute loosened up nicely - no issues
during the ride, although i could feel a slight twinge @ the start. position felt good, legs
felt good. it's all good! i have noticed that my left leg/ankle/foot seem to work more
normally - no tendency to duck-foot...pigeon-toed and pushign w/ the ball of teh foot.
01/04/07 trainer
solid workout. Good cadence, mostly 39x17@17-16mph (~175watts). HR was good for
the first 1/3, but started to edge into the 160s…and got near 170 @ the end. Constant
tempo/power, though. Totally comfortable w/ position and pedalstroke.
01/06/07 trainer
weight is already coming down! This eating regime seem to be working nicely. Next
week in NC will be tough. Same power as last time for Light: 39x17@16-17mph. Just
feeling good on the bike and staying on the 17t. Middle: 2x1min-53x17@21mph.
definitely felt better doing these, better form and power consistency. should be able to
go to longer intervals next week.
01/07/07 trainer
very high quality workout. Light: 39x17@17-16mph. Spend most of my time @ 17mph
and ~100rpm cadence…Great pedalstroke. HR started in the 150s, but as i warmed up it
stopped in the mide 160s (better than last workout). Made sure to put the cooling fan
on HIGH once I got up to temperature, to minimize HR drift.
01/08/07 trainer
really good workout. Light: 39x17...even balance 16-17 and occasionally 18mph, so
good cadence. Middle: 4x1min-53x17@21mph->185watts, hoped to do 2 minute efforts,
but it's still too early in season so did 1min efforts. Good quailty, though. Sometimes
edged into 22mph (over 300watts).
01/11/07 trainer
back from sales kickoff meeting in NC. Did pretty good in the eating department, but I
havent weight myself yet to validate the numbers. A bit tired (underslept), so not a super
workout. Light: 39x17,16@16mph. Not a lot of snap in my stroke, so speed/wattage
numbers were modest even though i used more gear. i did a spell of big-ring light @ the
start just to get the feeling, though - not too bad. just need some sleep.
01/13/07 trainer
weight has bumped up a couple lbs from this week. Not good, but back on it so I'll get it
right in a couple days. On a positive note, I'm rested and the snap is back. Definite
improvement in strength. Light: 39x17@16-17mph. My HR stayed comfortably in the
150s, so i did a bit in the 16t@17-18mph and it felt pretty good. Middle: 4x1min-
53x17@21mph...i was able to comfortably manage the duration, and there was no drop
in power in the last 2 intervals. kept 95-100 cadence for 2nd half of light - felt good! will
stay mostly in 17t for the remainder of this first macro-cycle, then move to 16t for next.
01/14/07 trainer
knees were a bit tender last nite…probably from finally doing high-quality middle efforts.
Made a jump. Light: 39x16@17mph for most of the time @ 155-165bph. Even opened
w/ ~5 minutes of 53x18@18mph to get warmed up! Only dropped to the 17t
occassionally for very short stints to drop HR. Today's workout was VERY GOOD
PROGRESS.
01/18/07 trainer
the winter blackout of 2007 FINALLY over! Brutal…pushed my workout back big-time.
Now will do a compressed 4-day microcycle. As expected, felt a bit stiff to start, and lost
some snap/energy. Light: fair power numbers…39x17,16…nothing to brag about, 16t for
first half then 17t for 2nd. Middle: 8x1min-53x17@21mph...managed 21mph for most of it,
but faded after 8 reps instead of planned 10. still pretty good all things considered.
01/19/07 trainer
day-2 of my crunch cycle. Woke up A bit tired & stiff, as expected. Started out good,
but started to flag a little @ the end. Light: 39x16@16/17mph - figure wattage averaged
@ 175ish. Did 5 minutes of 53x18 to start. Not too bad and weight is doing OK.
01/21/07 trainer
took yesterday off - needed the rest - so re-adjusting these 2 micro-cycles. Also adjusted
baseline b1.3 to 28/8/0…10 minutes of middle was too big a jump from 4 min in b1.2.
Good workout. Solid tempo, not super fast - mid '90s. Legs felt pretty good, and much
more able to manage middle efforts - still not where i'd have been w/o the winter-
blackout training interruption, but OK nonetheless. Light: 39x16@16,17mph. Middle:
8x1min-53x17@21mph
01/22/07 trainer
I think I'm just about back on track from the training disruption. Light: opened with 53x18
for the first 5+ minutes…very nice…bulk of work was in 39x16@17mph/180watts…no
shit…very little dipping into 160s…honest effort @ higher output. Really felt the last 10
minutes, but maintained that 17 bogie throughout. nice.
01/24/07 trainer
taper week. Good workout. Light: 53x19@18mph...That's ~200 watts! HR was no
problem. Middle: 1x2min-53x17@21mph (280watts)…note extended duration of block to
2 minutes. Felt the addl duration, but do-able.
01/25/07 trainer
still tapering, and a great workout. Light: 53x19@18mph…again +200 watts! Could feel
the last +10 minutes of the effort, as HR edged high…but I gutted it out figuring it was HR
drift.
01/27/07 trainer
another Good workout. Light: 53x19@18mph...That's ~200 watts! HR was no problem.
Middle: 1x2min-53x17@21mph (280watts)…felt a little saucy and edged to 22mph
(>300watts) for a moment.
01/28/07 trainer
another great workout. Light: 53x19@18mph…again +200 watts! Actually edged near
19mph (+210watts) for little bits. Could feel the last ~5 minutes of the effort, as HR edged
high…but even that's better that I've been. HR was <165 for most of the workout. very
solid progress. very rough week workout-wise, trip to MA+DC all week...
01/29/07 trainer
good workout. Light: 53x19@18mph…~200 watts. Middle: 2x2min-53x17@21mph
(280watts) - wasn’t feeling totally snappy for the Middle, but did the work OK.
02/01/07 trainer
back from a 2-day road-trip. Tired this morning, and definitely had an effect on my legs.
Still did good work. Light: 53x19@18mph…mostly 200 watts range, but sometimes
dipped low toward the end and my HR was high for the 2nd half of the workout. Did 2
minutes of muscle-tension 53x13@18mph to get used to more effort- could feel it in my
glutes afterward. weight is surprisingly good considering the trip!
02/03/07 trainer
legs feeling like wood. No power. Had to dial back overall. Light: 39x16@17mph… 180-
190 watt range. Middle: 2x2min-53x17@20mph…down on power and cut the 2nd rep
15sec short. No power. Dialed back to small ring for remainder of light. I think I need to
keep 1 of my Light workouts w/ smaller gears and focus on spin.
02/04/07 trainer
my legs are back! I was worried that my conditioning/power wasn’t sustainable.
Another day home, no problem! Light: 53x19@18mph…again +200 watts! Actually
edged over 19mph (+220watts) for a spell. HR and feeling was much better for entire
duration w/ minimal drift, HR was under 165 for the majority of the work and any time
above was only momentarily.
02/06/07 trainer
good workout…went with a lighter gear for light, but still managed good power. Light:
39x15@18mph…~200 watts. Middle: 3x2min+2x1min-53x17@21mph (280watts) - felt
pretty good with duration, but struggled when I got to last chunk so broke into 1min
blocks to finish. i like the smaller gear for light...still good power and able to save force
for middle.
02/08/07 trainer
very solid workout. Light: 53x19@18+mph…easily 210-220watt average. Even edged to
19mph/230watts in the middle. Really felt the last 20min or so, but maintained power
output. 232 miles for year.
02/10/07 trainer
very good workout. Light1: 53x19@18+mph, Light2: 39x15@18-mph. split light blocks into
heavy/light gears...still maintained very good power. i like the lighter gear for the 2nd
block to reinforce a good spin and supple pedalstroke...saves strength for high-quality
middle work, too. Middle: 4x2min-53x17@21mph...definite improvement, was able to
manage all efforts @ 2min, but struggled a bit to maintain power/form in that last 30
seconds. even so, i'm making progress.
02/11/07 trainer
another super-solid workout. Light: 53x19@18+mph…easily 210watt average. Even
edged into 19mph/230watts for the first 10-15 minutes. Again…really felt the last 20min or
so, but maintained power output.
02/12/07 trainer-powercranks
just trying them out. Had hoped to do some PC workouts on the road, but weather has
been too bad. Actually did pretty good…muscle memory was there, good
coordination, etc.
02/16/07 trainer
caught some stomach bug down @ camp lejeune earlier this week…killed this micro-
cycle. Missed tue/thu…just spun for 10 minutes today to start to get back into it.
Stomach still weird, and I f'ed up my back a little this week to make it a complete
birthday treat.
02/17/07 trainer
scheduled for 30/15/0 but clearly wasn’t feeling it. On an equipment note, I just setup
the new kinetic road-machine w/ the heavy flywheel. It feels about the same, but the
roller slips a lot more which makes for a noisier workout. Light: 39x15@17-18mph. Middle:
53x17@20-21mph. ok power levels, but no good sensations at all. just crap.
02/18/07 trainer
continues to be and up-down week. Mostly down. Started to get my head on straight
last night, but today my left foot started getting numb. Outer side and little toes
numb/buzzing…not good. Needed some positive, so I just did a steady workout. Could
generate good power, but continue to feel all wrong. went with a lighter gear. Light:
39x15@17-18mph. will use this entire week to get back on course, then will try for a crash-
week starting this weekend in OH if it works out. also applied ice to lumbar/sciatic area
after workout. will continue this along with 800mg ibuproven 4x/day for whatever
swelling might be causing the numbness (i hope).
02/19/07 trainer
getting back on track. More ice on lumbar/sciatic area is good and stomach bug is
pretty much gone. what a PITA. Light: 53x19@18mph…HR numbers were real good,
power was solid…but I could really feel the effort of the big ring. still...making progress in
my return-to-form.
02/20/07 fixie
it was 40F today, so I went out on the fixie. Light: 48x18@17mph. I could feed the
difference riding on the road. Higher force-peaks. Overall, felt pretty good. Iced
lumbar/sciatic after I was done. Good workout.
02/21/07 trainer
seem to be getting close to where I was before last week. Dammit! Light:
53x19@18mph. Good power, did 10 or so 53x15@10sec accellerations to work on
strength. Right knee started to get a faint twinge, so cut short @ 50 min instead of 60.
solid workout. back continues to be a PITA, but not bad on the bike.
02/24/07 road
hooked up w/ the faze-crew in cow-town. Veryyy cold and windy ride. First *real*
outdoor ride of the year - rode from B's to Hebron down refugee. Very good ride.
Getting int 17-18 into the wind, then rolling nicely on the way home. Felt good on the
bike. really felt like left let was working right...toe-in, pushing w/ ball of foot, really
activating calf and inner hamstring.
02/25/07 trainer
pretty tired & cooked from the ride and all the driving in the last 24 hours. Napped when
I got home and managed to get a 30min ride in (would have preferred a 60min effort).
But it was good. Light: 53x19@18mph. Light/Middle: 53x19@19mph…250+watts for 10
minutes!
02/27/07 trainer
feeling like I'm starting to come down w/ something sore throat and neck when I got
home from work. Ate then napped. Needed to do some work before leaving for
domenican, so I snuck in a bit of a ride. Light: 53x19@18mph…good power and heart
rate, intended to do 30minutes...but outside of left patellar tendon felt a bit tender, so
cut short so i wouldnt dig too deep and save knee for longer ride tomorrow before vaca.
03/09/07 trainer
back from dominican. Gained a few lbs and lost some condition. But I got ride of
whatever bug was illin me and got my head on straight. Did some work down there (ran
2x, 3x lunge-lifts, lots of open-water swimming). But ate a lot, too. Re-acclimation
workout. Light: a variety of gears, slowly building up, touched on 53x19 for a couple
minutes, but mostly 17mph/180watts.
03/10/07 fixie
sunny and in the mid 40s today…nice return to the road. Felt pretty good on the
bike…intended to do 100% light, but got sucked into a bit of hammering by some fred
on a trek. Good ride, but quite tired when I got home.
03/11/07 fixie
another sunny day, but a little chillier. More of a steady tempo day w/o the intense
effort of yesterday. Kept good tempo/wattage. High quality workout.
03/13/07 road
Gorgeous weather today….66F and super-sunny, a bit windy though. Did 5x15/60
high/lows around indian mound. Started to feel it, so cut short. Will shoot for 10 reps this
weekend. Tempo/light tomorrow. weight is coming down, too!
03/15/07 trainer
great workout - high quality aerobic to start putting something back instead of
withdrawing. Light: 39x15@17-18mph…lower gear @ 70inches and focused on spinning
and working the heart/lungs. Good stuff. Did a few minutes in 53x19 for grins toward the
end. power is somewhat behind or flat compared a few weeks back...but i'm feeling
good, weight is trending nicely, and back is solid.
03/17/07 trainer
back from TN…tough getting going this morning…started out easy, but once I got into it
had a very solid workout. Light: 39x15@17,18mph…good tempo and power. Middle1:
10reps53x17,19@21mph-20high/40low. Middle2: 10reps53x16@23mph-20high/40low.
Starting to get on-target for race next weekend, able to start generating better peak
power numbers, and also more comfortable in a low aero-position for longer durations @
high power.
03/18/07 trainer
woke up a bit slowly after st. patty's day dinner @ charlie's. A bit reluctant to start
workout, but again started in a small/easy gear and got into it really nicely. Another high
RPM/quality aerobic workout. Light: 39x15@17,18mph…HR easily in 150s until i did some
really high RPM work which shifted HR up to ~160 for the last 30 minutes. even did some
big-ring LT work for a few minutes w/ 15 minutes left. another "put something back"
workout.
03/19/07 trainer
got the webcast tomorrow, so bumped this workout up 1 day. Recovered from prior
efforts nicely, so no problem. Light: 39x16@16,17mph…good effort to open up the legs.
MIddle1: 10reps53x16@22,23mph-30high-30low. Extended high duration to 30
seconds...definitely felt it, but was manageable. Middle2: 10reps53x16@22,23mph-
20high/40low. higher quality middle for this workout. off to NC for webcast!
03/22/07 road
back in town for a day, good weather, so took advantage of it. Felt tired before, so I
took ~1hr nap. Also my 1st day of work @ dynamic-rehab this morning. Wasn’t really
feelin' it during this ride…no chutzpah, ooomph, whatever. Just flat.
03/24/07 road
race calendar was pushed back, so race is in 1 week. Cool - more time to perpare. Just
got back from NC yesterday, so needed to build up for this workout. Joined up w/ Joe
and some other dude…got my arse handed to me. Popped off big time up OU hill. still
a very high quality Middle workout. rode steady home. tired.
03/25/07 road
first ride of the year on the c40…plus first ride on re-built amclassics…the wheels are
sweet! Swapped off snow tires and did some yard-work, so my back was illin' to start.
Planned on cutting short, but ran into MDCC crew so extended a bit. Good
thing...started feeling alot better, really trying to lift & push over the top w/ the left leg.
also trying to keep a tight torso/lumbar for position & strength.
03/26/07 road
weather is FANTASTIC today: sunny, 70+, breezy. Had to head out for an easy spin on
the o-master. Had PT this morning @ dynamic. Felt a lot better afterward than last time,
the med-x in particular. They also did deep tissue massage on my glute and lumbar -
also seemed to help. just an easy fun ride thur birmingham/bloomfield/w-bloomfield.
03/29/07 road
major back flare-up this morning. Brutal. Bummer. Not sure. Iced it, which helped. Still
not good. First group ride of the year: A- up to OU. Rode a bit stupidly to start, and left
too big a gap before we even got to the hills…DROPPED! Dumb-ass. still a high-quality
ride. would have gotten shelled eventually, but good work. back was illin, but
manageable on the bike. seemed to improve, actually. concentrating on complete
pedalstroke w/ left leg...up and over the top. seems to recruit the right glute/lumbar
alot, which should help the back probs.
03/31/07 road
first race today, but no way i could do it...back is up-and-down. Have been on
naproxyn regularly. Also iced it before going to bed last night. Still rough whenever I sit
for anything more than 5 minutes. Ride was lame. Not really feeling it, but did some solid
work up toward CTC. Back started feeling funky @ M59, so turned around.
04/01/07 road
still no race (ann arbor today), but rainy and my back is till f'ed up. Took a while to get
motivated, but when the weather cleared I managed a pretty good workout around
indian mound…minimal back spasms and some hot laps. Middle: 4reps, indian mound,
53x18@22mph, 1:35-1:40laps. not too shabby!
04/02/07 road
heading to NC for a couple days, so pushed this workout up 1 day. Also had PT this
morning - Feel OK, but back is still f'ed up. Ride was solid. Had a few spasms on
occasion, and right lumbar got pretty tired 1/2 into ride, but manageable.
04/05/07 road
a bit tired/stiff after a few days of travel and weather has turned wintry upon my return,
so in the basement I went. Middle: 7x60sec@22-21mph...Nothing spectacular.
04/07/07 trainer
crappy weather this morning put the kibosh on my planned long (+3hr) ride today, so
went for quality in the basement. Did some firm light work…earned my oats. Light:
53x19@18,19mph…+200 watts. Also did some high quality middle in big gears. Middle
53x15@21mph...+280watts. hope to do a high quality ride outside tomorrow, then
another on monday.
04/08/07 road
a bit less snowy today, but quite cold (29F) - ventured out anyways. Nothing big, just
more saddle time outside. Sore knees from big-gear work yesterday.
04/09/07 trainer
time is tight - heading to DC for 3 days - so rode in the basement. Knees could use the
break from the road anyways, active recovery in a way + high quality aerobic. Light:
39x15@17,18mph…good stuff, really focused on working left leg pull up and over the top.
04/11/07 stairs
in DC, so did 8-9 reps up escalator @ rosslyn metro station. Brutal!
04/12/07 trainer
back from DC so just trying ot loosen up. Legs are stiff and sore from stairs yesterday!
04/13/07 road
legs are freaking jacked up from the stair workout. Sunny but windy and chilly today.
Just wasn’t feeling it at all…
04/14/07 road
feeling a little better today - did some light stretching last nite. Short-ish ride, but did
some high-effort stuff up cranbrook hill, and other misc inclines. Really trying to work on
using my left leg. Much better mood when I got home. Plan on a long tempo ride
tomorrow.
04/15/07 road
first long & hard ride of the year. Felt it. Major bonk and felt beat down. New routes up
in auburn hills/pontiac/rochester.
04/19/07 road
2nd A- group ride out of beverly up to OU. Rode a little smarter this time, but this time
too close to the front. Popped off early, but re-caught and had a good ride out to M59
then popped for good. Tired.
04/21/07 road
sunny and light breeze from the south, no food, and ran out of water. quality long
steady, solo ride - putting stuff in the bank! Up to new route in auburn hills. Rode steady,
spun up hills. I'm beat, but better off than last weekend's long ride. I think I figured out
my pedal "balance" left to right: need to actively try to turn my body slightly to the right,
especially when climbing, seems to encourage use of the left hip flexors and quad, also
work on pushing w/ left ball of foot.
04/22/07 road
another awesome day…perfect! Short ride. 5x up cranbrook hills. Better than last time
and really getting my left leg back into the pedalstroke. Damn campy cranks/bb are
creakin' like a MFer, though.
04/24/07 fixie
gorgeous day…perfect spring/summer weatehr. good active-recovery ride on the
fixie…just tooled around birmingham/beverly/bloomfield.
04/26/07 trainer
frickin' pissing rain, so group ride is a non-starter. Did a pretty tough 60 minutes on the
trainer, a good mix of Light/Middle/Max-ish efforts. Pretty tired @ the end. Would rather
have done a 2+ hour group ride, though.
04/27/07 road
quick bonus workout since the group-ride didn’t happen yesterday, and my workout
wasn’t particularly long. Middle: 10x90sec@indian mound, 90sec recovery. Pretty good
workout…starting to regain confidence w/ cornering @ speed. Long ride tomorrow
+4hrs. just crossed over 1000 miles for 2007 in this ride. nice.
04/28/07 road
great ride today…4.5hrs. Went up to auburn hills…giddings/bald mtn. Even mixed it up
w/ Will's fast group for the last hour or so. Very tired, but not knackered. I have no
speed, but I hope to build a *little* in the next week before TOSRV.
04/29/07 fixie
tired, sore legs and butt. Active recovery ride on the fixie around birmingham/beverly.
Gorgeous day. Perfect.
05/01/07 trainer
frickin' raining again…dammit…messing up all my speedwork this year. In the basement
I went… Middle: 12x60sec@21mph…higher quality this time…then I did some strength
work…53x13@18mph or so. Gotta add another workout in tomorrow before I head to
DC/NC.
05/02/07 road
short and high-quality workout before work trip. Did 5x2laps @ indian mound, 18-22mph
range. ~90sec recovery. Definitely getting some strenght into my pedalstroke, and my
lower-back is much more supple..and I'm a lot more comfortable cornering @ speed.
05/05/07 road
last long ride before tosrv. 4.75hrs…not too shabby. Legs felt like wood for the first 2
hours of the ride, but did some good intensity for the 2nd half. Good prep. Easy ride
tomorrow. Then intervals @ indian mound Tuesday, or maybe group ride.
05/08/07 fixie
took the last couple days off…worked in yard and needed rest. Legs felt really snappy
during work, but a bit wooden on the bike. So I just tooled over to derby school to see
what's up w/ the bunch, then tooled home. Good for the head and legs. perhaps A-
group on thursday...we'll seee.
05/12/07 road
tosrv day-1. Perfect weather. Tailwind the whole day down. Rode awesome tempo to
chili, chilled w/ B in the hills, then rolled smartly into p-town with a hard effort in the
closing mile or so up to 27mph. Nice!
05/13/07 road
tosrv day-2. Chilli and cool, but sunny…firm head-wind all day. Rode steady to waverly,
likewise into chili…then rolled the 8-man belgian-wheel all the way into columbus @
20mph. Verrr nice! Much better biomechanically. Back was sore, but manageable. left
leg still seems to be palsy and a bit weaker, but getting better. even threw in a few
sprints over the weekend to mix it up. endurance training w/o any racing is a workable
proposition. if i could have put in some intensity and not had the back problems this
spring i would have been alot better. but, still, not too shabby.
05/15/07 fixie
just loosening up the legs. Super sore sit-bones on TOSRV. Legs are a little sore, but not
bad. Still tired and not feelin' any big efforts…pure recovery.
DURATION WORKOUT WEIGHT
180
13
20 16/2/0 178
30 30/0/0 176
21 16/2/0 173
30 30/0/0
32 22/4/0
42 42/0/0
30 22/4/0 175
42 42/0/0
43 28/8/10
56 56/0/0 172
42 28/8/0
56 56/0/0 174
21 18/2/0
36 35/0/0 172
22 18/2/0
35 35/0/0
28 22/4/0
42 42/0/0 171
27 22/4/0 172
42 42/0/0
39 28/8/0
56 56/0/0
39 28/8/0
56 56/0/0
5
10 174
26 15/5/0
30 30/0/0
32 30/0/0
51 45/0/0
50 50/0/0 172
107 ???
30 20/10/0
14 ???
20 20/0/0 174
72 30/10/0
102 60/0/0
68 30/10/0 171
60 60/0/0 169
45 25/20/0
60 60/0/0
45 25/20/0
74 60/0/0 171
121 60/30/0
75 60/0/0
69 60/0/0
149 60/30/0
107 60/0/0
62 30/10/0
130 120/0/0
30 20/10/0
60 45/15/0
69 60/0/0
60 60/0/0
20
10
100
75
196
159
215
73
83
60 169
69 169
276
63
60
65 169
288
75
320
380
41
KINETIC SPEED-POWER TIMER CADENCE CONVERSION
SPEED (mph) POWER (watts) STROKE (sec) CADENCE (rpm)
25 430 0.60 50
24 390 0.59 51
23 353 0.58 52
22 319 0.57 53
21 287 0.56 54
20 258 0.55 55
19 231 0.54 56
18 206 0.53 57
17 183 0.52 58
16 162 0.51 59
15 143 0.50 60
0.49 61
0.48 63
0.47 64
0.46 65
0.45 67
0.44 68
0.43 70
0.42 71
0.41 73
0.40 75
0.39 77
0.38 79
0.37 81
0.36 83
0.35 86
0.34 88
0.33 91
0.32 94
0.31 97
0.30 100
GEAR INCHES mph watt 39 53
39 53 25 430 13 81 110
13 81 110 24 390 14 75 102
14 75 102 23 353 15 70 95
15 70 95 22 319 16 66 89
16 66 89 21 287 17 62 84
17 62 84 20 258 18 59 80
18 59 80 19 231 19 55 75
19 55 75 18 206 21 50 68
21 50 68 17 183
16 162
15 143
445166f0-4f15-4314-b24b-8bf263eb4a0c.xls
week_start tot_workouts tot_duration avg_duration
1/7/2002 4 1.8 0.5 10
tot_workouts
tot_duration
9
avg_duration
8
7
6
5
4
3
2
1
0
1/7/2002
TOTALS: 4.0 1.8 0.5
445166f0-4f15-4314-b24b-8bf263eb4a0c.xls
month_start tot_workouts tot_duration avg_duration
1/1/2002 16 12.8 0.8 18
tot_workouts
tot_duration
16
avg_duration
14
12
10
TOTALS: 16.0 12.8 0.8
8
6
4
2
0
1/1/2002
date course set lap split hr
notes
MIN HR MIN HR
8 151 1208 6 164 984
4 157 628 6 160 960
4 161 644 6 161 966
0 6 159 954
0 6 161 966
0 6 158 948
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
TOTAL 16 2480 36 5778
AVERAGE 155.0 160.5
Conconi Test
09FEB2002
HR SERIES1 HR SERIES2 POWER EXP10(SERIES1) EXP10(SERIES2)
1.0E+78
1.0E+77
1.0E+76
1.0E+75
1.0E+74
1.0E+73
1.0E+72
1.0E+71
1.0E+70
1.0E+69
1.0E+68
1.0E+67
1.0E+66
1.0E+65
1.0E+64
1.0E+63
1.0E+62
1.0E+61
1.0E+60
1.0E+59
1.0E+58
1 2 3 4 5 6 7 8 9 10 11 12 13 14 AVERAGE_HR (BPM)
136
EXP10(SERIES1) EXP10(SERIES2) 136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
136
145
145
145
145
145
145
145
145
145
145
145
145
144
144
144
144
144
144
144
144
144
144
144
144
150
150
150
150
150
150
150
150
150
150
150
150
155
155
155
155
155
155
155
155
155
155
155
155
162
162
162
162
162
162
162
162
162
162
162
162
168
168
168
168
168
168
168
168
168
168
168
168
170
170
170
170
170
170
170
170
170
170
170
170
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
171
173
173
173
173
173
173
173
173
173
173
173
173
176
176
176
176
176
176
176
176
176
176
176
176
179
179
179
179
179
179
179
179
179
179
179
179
180
180
180
180
180
180
180
180
180
180
180
180
