Wednesday, September 5, 2007

Anmore Tour Extended - threshold

This was first attempt at extending this workout. It is a threshold workout and I want to extend it from about 95 to 150 minutes. When I first started doing this route my times where well over 120 minutes. I've moved the time down, but haven't added length to pull the overall time back up.

This is reasonably easily done on this route by doubling back and redoing some of the sections a second time. Today I added the Belcarra Park, Whitepine Beach and Buntzen Lake sections. This added a little over 30 minutes and about 10km, and 200m more climbing.

I think I'll need to also add a second loop back to the Burrard Thermal plant, which would add another 6km and 130m of climbing. That should get me to about 2:30.

I wanted to get this new workout mapped out and done this year so I have some reference times for next spring.

Anmore Tour Extended:

Duration: 2:19:38 (2:20:53)
Work: 1763 kJ
TSS: 170.2 (intensity factor 0.855)
Norm Power: 274
VI: 1.3
Distance: 56.841 km
Elevation Gain: 1418 m
Elevation Loss: 1418 m
Grade: 0.0 % (0 m)
Min Max Avg
Power: 0 815 210 watts
Heart rate: 0 178 93 bpm
Cadence: 26 116 68 rpm
Speed: 2.4 63 24.4 kph
Pace 0:57 25:00 2:27 min/km
Altitude: 18 280 131 m
Crank Torque: 0 126.5 30.5 N-m
Temperature: 16 23 17.9 Celsius