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.

SCREEN SHOT FROM TRAININGPEAKS

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.