Saturday Hill Work on Newport Coast

Elevation Profile from Garmin
Entire Activity
Entire workout (157 watts):
Duration:..   1:50:14
Work: ..      1036 kJ
TSS: …       126.1 (intensity factor 0.832)
Norm Power: 233
VI:….         1.48
Pw:HR:       n/a
Pa:HR:       n/a
Distance:..   27.785 mi
Elevation Gain:     1447 ft
Elevation Loss:   1414 ft
Grade:     0.0 %  (30 ft)
              Min Max Avg
Power:       0 803 157 watts
Cadence:     30 139 78 rpm
Speed:       0 42.2 15.1 mph
Pace         1:25 0:00 3:59 min/mi
Altitude:     -1 1028 290 ft
Crank Torque: 0 1136 179 lb-in

Newport Coast wattage

Newport Coast with w/kg 

Newport Coast Dr:
Duration:   7:34
Work:       133 kJ
TSS:.        14.2 (intensity factor 1.061)
Norm Power: 297
VI:…         1.01
Pw:HR:       n/a
Pa:HR:       n/a
Distance:   1.535 mi
Elevation Gain:     427 ft
Elevation Loss:   0 ft
Grade:………      5.3 %  (429 ft)
                       Min Max Avg
Power:…….        1.9 5.6… 4.3 w/kg
Cadence:…..      63 106… 89 rpm
Speed:…….        9.5 14…. 12.2 mph
Pace ……..         4:16 6:19.. 4:55 min/mi
Altitude:……     147 576… 365 ft
Crank Torque: 136 389… 280 lb-in

Newport Coast Dr Hill Repeats

Sunday morning was an easy and mellow morning. Brandy and I spent some quiet time together while the kids were out playing. We walked the dog and then made and ate brunch together. A very nice morning indeed.

I didn’t get on the road until 2pm but still put in a good days work. Hill repeats on a local hill that starts with a 1.5 mile 6% then a flat spot with a slight downhill as you transition to Vista Ridge which pitches up 10-12% before it flattens out for a short stretch and then two more steep pitches.

As you can see above 6000 feet of gain in 43 miles.

Below you will find a detail blowout of one repeat which incidentally was best for the day. It helps to have a rabbit to chase. All part of the plan the month of August and September is about increasing the intensity and reducing the volume.


NORMALIZED POWER 280 WATTS FOR A 4.14 W/KG for 21 minutes not bad considering all the flat spots on the climb. And that 983 watt power spike was a weak attempt to sprint the last steep pitch but I didn’t make it.