VeloVets Iona 10km TT

Very high winds. About 25kph from the ocean which helped enormously for the trip out. Averaged 49.2kph...

But was a bear to go against coming back. Was only able to average 36.9 kph.

My overall power was down, only able to average 335 watts.

Still a good time, 14:21. Just not as good as two months ago (13:48).

Rest of the day was mostly a social ride. Except for the final ride back out to Iona Beach against the wind. Which was against the wind again.

VeloVets 10km TT:

Duration: 14:21
Work: 288 kJ
TSS: 26.8 (intensity factor 1.058)
Norm Power: 339
VI: 1.01
Distance: 10.082 km
Elevation Gain: 11 m
Elevation Loss: 14 m
Grade: -0.0 % (-3 m)
Min Max Avg
Power: 0 960 335 watts
Heart rate: 86 182 173 bpm
Cadence: 39 106 85 rpm
Speed: 11.7 55.8 42.2 kph
Pace 1:05 5:08 1:25 min/km
Altitude: 123 129 126 m
Crank Torque: 0 114.5 37.6 N-m
Temperature: 17 19 17.8 Celsius

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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