Josh-D. S. Davis

Xaminmo / Omnimax / Max Omni / Mad Scientist / Midnight Shadow / Radiation Master

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IBC B-Group Norm
Josh 2004 Happy
joshdavis
Steve was working, so A-Group was self-lead. Norm was a little under the weather, so he lead the B-Group, which I rode. We didn't do duck-slime. Sharon was a little under the weather, so she lead the C-Group. I'm a little under the weather. I think maybe we caught something at HHH, or the sleep disturbances Friday night + the long ride Saturday + the dust from cleaning the cabin might have just hit all of us a bit.

Anyway, this was a good ride. Really happy. I'd have liked to not ride the brakes on the downhills, and maybe not sprint at 21mph on the uphills (eyes Abdul and Xavier suspiciously). Even so, the pacing was good overall, and most of us rotated through the front slot, with only a couple of the stronger riders (A-Groupers) pulling more than a few miles.

It was just a teensy bit overcast, and the sun is dropping lower on the horizon, so it didn't FEEL super hot.

Norm is a good ride lead, setting an example pace, then stepping out of the way except when there's something to address (too fast, mechanical, whatever). A++ would ride again, though I missed some of my regular ride partners who stayed loyal to Sharon and rode with C-Group.

http://www.strava.com/activities/186349429
Achievements:
* Accomplished a goal of 275 W for 5 minutes (283 W)
* 3rd fastest time on Royal Lane hill just pass Belt line road (1:46)

22.6mi Distance
1:18:52 Moving Time
551ft Elevation (?)
40 Suffer Score
5 Points in the Red

217W Weighted Avg Power
905kJ Total Work
120 Training Load
89% Intensity

Stat Avg Max
Speed 17.2mi/h 27.5mi/h
Heart Rate 131bpm 179bpm
Cadence 80 106
Power 191W 921W
Calories 1,009
Temperature 93℉
Elapsed Time 1:40:26

Device: Garmin Edge 500 Bike: Carbon

Heart Rate Analysis
Z1 Endurance < 106 4:38 6%
Z2 Moderate 106 - 141 55:23 70%
Z3 Tempo 141 - 158 15:40 20%
Z4 Threshold 158 - 175 2:55 4%
Z5 Anaerobic > 175 16s 0%

Zone Distribution
Z1 Active Recovery 1 - 134 W 28:37 36%
Z2 Endurance 135 - 183 W 9:33 12%
Z3 Tempo 184 - 220 W 8:21 11%
Z4 Threshold 221 - 257 W 8:22 11%
Z5 VO2Max 258 - 294 W 6:16 8%
Z6 Anaerobic 295 - 367 W 7:43 10%
Z7 Neuromuscular 368+ W 9:59 13%
Based on an FTP of 245.

http://connect.garmin.com/modern/activity/576750331
Summary
Distance: 22.60 mi
Time: 1:18:30
Avg Speed: 17.3 mph
Elevation Gain: 551 ft
Calories: 974 C
Avg Temperature: 93.9 °F

Timing
Time: 1:18:30
Moving Time: 1:18:06
Elapsed Time: 1:40:30

SpeedPace
Avg Speed: 17.3 mph
Avg Moving Speed: 17.4 mph
Max Speed: 27.7 mph

Elevation
Elevation Gain: 551 ft
Elevation Loss: 551 ft
Min Elevation: 444 ft
Max Elevation: 578 ft

Heart Rate
Avg HR: 131 bpm
Max HR: 179 bpm

Power
Avg Power: 197 W
Max Power: 921 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 252 W
Intensity Factor (IF): 1.028
Training Stress Score (TSS): 137.1
FTP Setting: 245 W
Work: 927 kJ

Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 106 rpm

Temperature
Avg Temperature: 93.9 °F
Min Temperature: 91.4 °F
Max Temperature: 96.8 °F

Laps
Split Time Distance Avg Speed
Summary 1:18:29.8 22.60 17.3
1 13:07.9 3.50 16.0
2 11:47.1 3.50 17.8
3 11:48.0 3.50 17.8
4 12:42.6 3.50 16.5
5 12:01.6 3.50 17.5
6 11:56.8 3.50 17.6
7 5:05.8 1.60 18.9

Weather
91° Feels like 93°
9 mph E wind
Humidity 41%
Source: KDFW

Additional Information
Device: Garmin Edge 500, 3.30.0.0
Elevation Corrections: Disabled
Power Average Calculations: Use Zeros
Summary Data: Original

http://omnitech.net/xaminmo/2014/08/27/ibc-b-group-norm/

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