Solo(w) Lunch Ride

Just a jaunt over to lunch with Mark, Rob and Scott.
Lots of discussions about rights, racketeering, police brutality, religion, etc.

Lunch ride:
4.6mi Distance
20:21 Moving Time
246ft Elevation (?)
9 Suffer Score
1 Points in the Red

240W Weighted Avg Power
238kJ Total Work
37 Training Load
98% Intensity

Stat Avg Max
Speed 13.7mi/h 34.0mi/h
Heart Rate 124bpm 168bpm
Cadence 73 102
Power 195W 831W
Calories 265
Temperature 99℉
Elapsed Time 2:28:17

Heart Rate Analysis
Z1 Endurance < 106 4:11 21% Z2 Moderate 106 - 141 12:45 63% Z3 Tempo 141 - 158 2:33 13% Z4 Threshold 158 - 175 52s 4% Z5 Anaerobic > 175 0s 0%

Zone Distribution
Z1 Active Recovery 1 – 134 W 8:15 41%
Z2 Endurance 135 – 183 W 2:15 11%
Z3 Tempo 184 – 220 W 1:58 10%
Z4 Threshold 221 – 257 W 1:20 7%
Z5 VO2Max 258 – 294 W 1:17 6%
Z6 Anaerobic 295 – 367 W 1:44 9%
Z7 Neuromuscular 368+ W 3:25 17%
Distance: 4.64 mi
Time: 20:08
Avg Speed: 13.8 mph
Elevation Gain: 246 ft
Calories: 239 C
Avg Temperature: 99.0 °F

Time: 20:08
Moving Time: 19:59
Elapsed Time: 2:28:28

Avg Speed: 13.8 mph
Avg Moving Speed: 13.9 mph
Max Speed: 34.7 mph

Elevation Gain: 246 ft
Elevation Loss: 217 ft
Min Elevation: 558 ft
Max Elevation: 627 ft

Heart Rate
Avg HR: 124 bpm
Max HR: 168 bpm
Zones% of Maxbpm

Avg Power: 202 W
Max Power: 831 W
Max Avg Power (20 min): 84 W
Normalized Power (NP): 283 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 43.7
FTP Setting: 245 W
Work: 245 kJ

Avg Bike Cadence: 72 rpm
Max Bike Cadence: 102 rpm

Avg Temperature: 99.0 °F
Min Temperature: 86.0 °F
Max Temperature: 105.8 °F

Split Time Distance Avg Speed
Summary 20:08.3 4.64 13.8
1 9:03.5 1.92 12.7
2 11:04.9 2.72 14.7

90° Feels like 95°
9 mph ENE wind
Humidity 52%
Source: KDFW

Additional Information
Device: Garmin Edge 500,
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

2013-11-29 HV Ponder Steakhouse RT

Planned to meet the TX Flyers for 9:30am Downing to Ponder Steakhouse, but I was too late leaving home to make it in time. I went direct and stopped at a couple waypoints and never found the group. I’m guessing either A) it was too cold for their start, B) too few showed up for the start, or C) they decided to go somewhere else. Whichever way, I had a good solo ride and tasty Chicken Fried Steak, Baked Potato, and Fried Green Tomatoes. I also explored the Ponder school complex, as it’s right next to the Ranchman Cafe. Return trip was the exact same route. I thought the hills were one-way, but they were mid-route humps. Also, I forgot about the headwind on the return! AAAHHHGG. I know, boring, but I don’t know the area really well, and it made it easier to not get lost. Heart wasn’t pounding, so I guess I was listening too much to the muscle-blerch and not enough to my pulse, though I feel pretty worn out. I did get 6 personal records through Argyle and Copper Canyon. More than 50% of my steak was leftover, and being cold out, it kept nicely during the ride home. It made a tasty post-ride meal.

Distance: 44.38 mi
Calories: 2,309 C

Time: 3:03:09
Moving Time: 3:00:58
Elapsed Time: 5:05:20

Avg Speed: 14.5 mph
Avg Moving Speed: 14.7 mph
Max Speed: 31.8 mph
Slower than I wanted, but faster than I thought. I should have pushed harder. Note that the first mile had no HR data because the electrodes were too dry.

Elevation Gain: 2,070 ft
Elevation Loss: 1,555 ft
Min Elevation: 24 ft
Max Elevation: 747 ft
Start of ride didn’t calibrate elevation properly. Starting elevation should have been in the 530ft range. It was only after power off and restart that it was correct. I didn’t fly up out of a hole in the ground. Not sure if that means 500 feet of this are false, or if it just started me at the new elevation.

Avg HR: 124 bpm
Max HR: 181 bpm
Z1 Endurance < 112 1:12:26 39% Z2 Moderate 112 - 148 51:25 28% Z3 Tempo 148 - 166 54:30 29% Z4 Threshold 166 - 184 8:25 5% Z5 Anaerobic > 184 0s 0%
Suffer Score 89 (it felt like more, but maybe not drinking very much was a factor).
Suffer Score looks like ((Z2hours + Z3hours) * 33) + (Z4hours + Z5hours) * 100), though maybe each zone has a different multiplier.

Avg Power: 136 W
Max Power: 1,149 W
Max Avg Power (20 min): 175 W
Wow, I spent 3 minutes over 500 watts power output. Would be nice to have a real power meter so I could see actual power (estimated power doesn’t factor in wind).

Avg Bike Cadence: 77 rpm
Max Bike Cadence: 101 rpm
As usual, the cadence sensor spikes when I leave the left pedal up coasting. It says 256RPM, which is UNPOSSIBLE. Even Strava couldn’t filter this one out.

Avg Temperature: 60.4 °F
Min Temperature: 50.0 °F
Max Temperature: 75.2 °F
Temps are reported 18 degrees F higher than reality. I would say it’s the sun, but that shouldn’t matter with 20-30mph wind. The wind should cool (or warm) it to within a degree or so of ambient (unless I were travelling fast enough for atmospheric friction based heating, which I was not).