TNW 8/10/10

I'm resurrecting this blog. I had been posting this information in notes on facebook, but between last week and this week, somebody at facebook changed the "Notes" application so that it was a more friendly editor for n00bs, but what that means is that I can no longer paste pre-formatted information into the notes section and instead it comes out looking like a giant stream-of-consciousness. Meh.

So, rather than try to beat it into submission, I figured I'd resurrect the blog and post here, then link Notes to the blog.

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For the second week in a row TNW played out with an "excessive heat warning". But it cooled off a few degrees right before race time as some thunderclouds moved through. For the second week in a row I once again found myself in an early break, though this time it wasn't one that I thought would stick. It was only myself and one other guy, and was only about 10 minutes in. No way we could hold off a motivated field that long.

After that was caught I stayed near the front most of the rest of the race. Soon after another break went off with what I thought had the potential to be The Break. I was not in a good position to go with it and was still a little too gassed to make the bridge. Plus, we already had two people up there--no need for me to work against them.

I thought that break would stay away, but btw. The Hub and Gateway, it got brought back right before time expired. Justin jumped after the catch. I didn't chase initially b/c Chris Harre was up the the road and I'd hoped he'd go with Justin, but he didn't, so I gave chase. I got about 2/3 of the way before Schroetlin came through with a small crowd and I jumped on the back of that train. Didn't finish as well as I'd hoped, but I did a decent amount of work over the course of the night and finished near top 20 without really sprinting, so I'm okay with that.

The tale of the numbers:

A race:
 Duration:   55:44
 Work:       776 kJ
 TSS:        109.8 (intensity factor 1.087)
 Norm Power: 304
 VI:         1.31
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   24.233 mi
   Min Max Avg
 Power:        0 883 232  watts
 Cadence:      33 188 90  rpm
 Speed:        7.3 35.5 26.1  mph
 Pace          1:41 8:15 2:18  min/mi
 Hub Torque:   0 258 62  lb-in
 Crank Torque: 0 999 225  lb-in

two-man break with dogfish dude:
 Duration:   7:05
 Work:       129 kJ
 TSS:        17.6 (intensity factor 1.221)
 Norm Power: 342
 VI:         1.12
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   2.982 mi
   Min Max Avg
 Power:        0 793 304  watts
 Cadence:      56 188 91  rpm
 Speed:        19.1 33.3 25.3  mph
 Pace          1:48 3:08 2:22  min/mi
 Hub Torque:   0 179 82  lb-in
 Crank Torque: 0 697 284  lb-in

chase down Justin's late re-attack:
 Duration:   2:10
 Work:       41 kJ
 TSS:        5.4 (intensity factor 1.229)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.865 mi
   Min Max Avg
 Power:        0 690 320  watts
 Cadence:      65 122 84  rpm
 Speed:        19.6 30.2 24.0  mph
 Pace          1:59 3:03 2:30  min/mi
 Hub Torque:   0 209 93  lb-in
 Crank Torque: 0 702 324  lb-in

Entire workout (197 watts):
 Duration:   1:23:32 (1:45:09)
 Work:       955 kJ
 TSS:        138.5 (intensity factor 1.014)
 Norm Power: 284
 VI:         1.44
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   30.416 mi
   Min Max Avg
 Power:        0 883 197  watts
 Cadence:      29 188 85  rpm
 Speed:        2.2 43.6 22.6  mph
 Pace          1:23 26:49 2:40  min/mi
 Hub Torque:   0 342 58  lb-in
 Crank Torque: 0 1038 199  lb-in

Peak 5s (815 watts):
 Duration:   0:05
 Work:       4 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   171 ft
   Min Max Avg
 Power:        723 875 815  watts
 Cadence:      74 86 80  rpm
 Speed:        22.4 24.9 23.8  mph
 Pace          2:25 2:41 2:31  min/mi
 Hub Torque:   192 258 227  lb-in
 Crank Torque: 710 999 869  lb-in

Peak 10s (701 watts):
 Duration:   0:10
 Work:       7 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   433 ft
   Min Max Avg
 Power:        590 793 701  watts
 Cadence:      91 102 98  rpm
 Speed:        28.8 30.2 29.3  mph
 Pace          1:59 2:05 2:03  min/mi
 Hub Torque:   135 179 158  lb-in
 Crank Torque: 525 697 605  lb-in

Peak 20s (679 watts):
 Duration:   0:20
 Work:       14 kJ
 TSS:        n/a
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   873 ft
   Min Max Avg
 Power:        590 793 679  watts
 Cadence:      91 108 100  rpm
 Speed:        28.8 31.1 29.7  mph
 Pace          1:56 2:05 2:01  min/mi
 Hub Torque:   131 179 151  lb-in
 Crank Torque: 483 697 573  lb-in

Peak 30s (635 watts):
 Duration:   0:30
 Work:       19 kJ
 TSS:        4.3 (intensity factor 2.269)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.244 mi
   Min Max Avg
 Power:        425 793 635  watts
 Cadence:      89 108 98  rpm
 Speed:        27.3 31.1 29.1  mph
 Pace          1:56 2:12 2:04  min/mi
 Hub Torque:   103 179 144  lb-in
 Crank Torque: 382 697 547  lb-in

Peak 1min (443 watts):
 Duration:   1:00
 Work:       27 kJ
 TSS:        6.5 (intensity factor 1.97)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.511 mi
   Min Max Avg
 Power:        0 793 443  watts
 Cadence:      57 116 95  rpm
 Speed:        27.1 35.5 30.4  mph
 Pace          1:41 2:13 1:58  min/mi
 Hub Torque:   0 179 98  lb-in
 Crank Torque: 0 697 387  lb-in

Peak 2min (381 watts):
 Duration:   2:01
 Work:       46 kJ
 TSS:        7.2 (intensity factor 1.461)
 Norm Power: n/a
 VI:         n/a
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   0.915 mi
   Min Max Avg
 Power:        0 793 381  watts
 Cadence:      58 126 92  rpm
 Speed:        19.1 33.3 27.3  mph
 Pace          1:48 3:08 2:12  min/mi
 Hub Torque:   0 179 95  lb-in
 Crank Torque: 0 697 347  lb-in

Peak 5min (319 watts):
 Duration:   5:01
 Work:       96 kJ
 TSS:        13.1 (intensity factor 1.252)
 Norm Power: 351
 VI:         1.1
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   2.166 mi
   Min Max Avg
 Power:        0 793 319  watts
 Cadence:      56 188 92  rpm
 Speed:        19.1 33.3 25.9  mph
 Pace          1:48 3:08 2:19  min/mi
 Hub Torque:   0 179 84  lb-in
 Crank Torque: 0 697 293  lb-in

Peak 10min (287 watts):
 Duration:   10:01
 Work:       172 kJ
 TSS:        24.6 (intensity factor 1.215)
 Norm Power: 340
 VI:         1.19
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   4.335 mi
   Min Max Avg
 Power:        0 840 287  watts
 Cadence:      48 188 92  rpm
 Speed:        18.5 35.5 26.0  mph
 Pace          1:41 3:14 2:19  min/mi
 Hub Torque:   0 221 76  lb-in
 Crank Torque: 0 747 264  lb-in

Peak 20min (254 watts):
 Duration:   20:01
 Work:       305 kJ
 TSS:        44.3 (intensity factor 1.153)
 Norm Power: 323
 VI:         1.27
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   8.705 mi
   Min Max Avg
 Power:        0 840 254  watts
 Cadence:      48 188 92  rpm
 Speed:        18.5 35.5 26.1  mph
 Pace          1:41 3:14 2:18  min/mi
 Hub Torque:   0 221 67  lb-in
 Crank Torque: 0 747 238  lb-in

Peak 30min (241 watts):
 Duration:   30:01
 Work:       434 kJ
 TSS:        60.6 (intensity factor 1.101)
 Norm Power: 308
 VI:         1.28
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   13.02 mi
   Min Max Avg
 Power:        0 840 241  watts
 Cadence:      48 188 91  rpm
 Speed:        17 35.5 26.0  mph
 Pace          1:41 3:31 2:18  min/mi
 Hub Torque:   0 250 64  lb-in
 Crank Torque: 0 844 228  lb-in

Peak 60min (222 watts):
 Duration:   1:00:12 (1:03:37)
 Work:       801 kJ
 TSS:        114.6 (intensity factor 1.07)
 Norm Power: 300
 VI:         1.35
 Pw:HR:       n/a
 Pa:HR:       n/a
 Distance:   25.209 mi
   Min Max Avg
 Power:        0 883 222  watts
 Cadence:      31 188 88  rpm
 Speed:        4.3 35.5 25.2  mph
 Pace          1:41 13:48 2:23  min/mi
 Hub Torque:   0 258 62  lb-in
 Crank Torque: 0 999 220  lb-in