Archive for June, 2012

Alabama State Time Trial race report

I had been looking forward to this race for the past couple weeks because the course is amazing – with lots of hills – in a topographically interesting area. Several ridge lines merge and end near the turnaround point. See the topocreator map from my post about the 2010 time trial (where I did much better).

Well, on Thursday night Kristine and I celebrated our 9 year wedding anniversary. In the middle of the night, I woke up with some severe intestinal issues – eventually losing 6 pounds of water weight and collapsing on the floor on the way back from the bathroom in the early morning. After spending an entire day in bed and resting and drinking, I started to feel better in the evening. So I thought maybe if I felt really good in the morning, I would go ahead and do the time trial. Not a good idea as indicated by the stats in the screenshot with 1 mile to go in my race:

By the time I had driven to the start (the original plan was to ride to the start for a 90-100 mile ride like Wednesday), I was not feeling great anymore. After a 12 mile easy warm-up, I was feeling less great. Travis Sherman said it best – “you look hung over”. I started out with a target wattage of 325 watts and was able to maintain that for about 5 minutes – at which point I started getting nauseous. My next thought was “ok”, let’s shoot for 300watts. Then as I couldn’t even get my current power over 300, I thought maybe “250” would be ok. A couple minutes later I realized that the only way I was going to finish the race at all is if I backed way off, so I started soft pedaling to eventually finish in 6th place (last).

So, here is future advice for anybody with food poisoning 24 hours before the start of a 40k tt … even if you feel all better when you wake up the morning of the race, don’t do it. Stay in, rest, and watch the first stage of the Tour de France instead!

June 30, 2012 at 1:50 pm 3 comments

2012 Elite National Road Race

Me and Tim Hall (Nashville Cyclist) after the finish of a long, hot race

Quick summary – this was a long, hot race with a huge field of more than 175 riders. I rode really conservatively never chasing anything down or trying to get into any moves, and this worked out well as I had tons of energy left for the uphill finishing sprint where I finished 8th. With three riders up the road, that means I finished 11th in the race. Congrats to Mat Davis (Team La’Sport) on a strong second place finish. Also, the power map and plot below also summarize the race … hard on the uphills and coasting or braking on all the downhills getting sucked along by the huge field.

Annotated power map of the Ford Gordon road race course – you can see how the pace was hard on the uphills and very easy on the downhills (click to enlarge)

2012 elite nationals heartrate, power, speed plot. I thought my power meter wasn’t working correctly because the power averages were so low … but look at how much my heartrate drops on all the downhills. So I’m thinking the power meter was working correctly! (click to enlarge)

Heart rate zone summary

These Garmin screenshots also summarize the race. The max speeds indicate the “sucking” power that the huge field had. 51mph on a less than 10% downhill! Also, the temperature of 107.1 degF indicates how hot it was in the sun. And finally over 8300′ of climbing is a lot of climbing for a race!

Race report
Kristine and I drove over to Augusta, GA on Saturday for the road race today – leaving the kids home with Grandma and Grandpa. This made for a short, fun getaway trip with Kristine to race on a course that I raced over 15 years ago as a college student at Clemson. The course is on a large, active military base (Fort Gordon), which adds to its uniqueness. “CAUTION: target area”, “The Confidence Course” were two signs that I noticed today, but my favorite from 15 years ago was “WARNING: unexploded ordinance”. I didn’t see that sign today, but I really didn’t have much time to look either as the race was super fast covering 103 miles in just over 4 hours. The course is constantly rolling with no flat sections at all. There are a few longer hills including the finishing hill, but none of them are long enough to be categorized climbs.

The air temperature was probably low to mid 90s with lots of humidity, but in the sun it was well over that with my Garmin reading a max of 107.1 degF. I knew that hydration would be important, and so I planned to take a bottle from Kristine and a neutral water bottle every lap. Kristine positioned herself at the front of the feedzone, and did an excellent job handing me five bottles for a total of nine bottles of gatorade, coke, and water consumed during the 4 hour race. I never once felt any muscle tightness (indicative of an oncoming cramp) and was able to sprint at full speed at the end of the race without fear of cramping.

Strategically, I raced a conservative race having convinced myself that I should wait until two laps to go to try and get into any kind of move. But with two laps to go, our field was still really large and moving really fast so I didn’t think a break would be able to stick. Many breaks formed during the race but were brought back by the large field’s momentum on the downhills.

Funny sidenote – I had ridden to the start from our hotel, so I knew that I would need to do a bit of math to figure out which lap we were on during the race. With two laps to go, I was pretty sure we had two laps to go – but my distance was already up to 85 miles partway through that lap so I had a hard time convincing myself that we really had two full laps left to go. I knew that I had ridden about 8 miles before the start, but in my state of delirium from the heat I couldn’t quite figure out what to do with that 8 miles to confirm that we really had two laps left. Eventually, I got it all worked out and realized that I need to add the 8 miles to expected race distance of 104 miles to get the total that would appear on my Garmin when the race was over. I would guess this took 10 minutes to figure out between thinking about the race and moving around in the pack and then revisiting this relatively simple math problem in my head. Plus, what makes the story even funnier is that I forgot all the math and had the number 113 stuck in my head so that when I saw 109 miles, I figured we had 3 miles left because I subtracted 113 from 109 incorrectly to get 3 miles, which was the correct distance even though the subtraction was wrong. I would imagine that a neuroscientist would be quite interested to see all the craziness going on in my head to make me struggle with these extremely simple math problems during the race.

Back to the race – there was one break very early with a chase group behind it that had close to a 2 minute gap on the field. I’m pretty sure that all the major teams were represented, but they couldn’t extend their gap because there would always be somebody attacking from our group causing the whole field to chase. Once the field got up to speed on the rollers – there was no stopping it. We hit close to 50mph just about every lap on the downhill after the feedzone, and I am sure that the breaks were going at least 5mph slower on all the downhills. Our giant field would bunch up on some of the uphills slowing the pace down substantially. But then we would go flying down the next downhill. Plus some of the uphills were short enough that if there was an attack at the front of the group, then those in the back could carry there momentum up the hill without the normal yo-yo effect. This meant that the field was not only flying on the downhills, we were also flying up some of the uphills.

Eventually, a strong group of 3 emerged from the largest break (about 19 riders). And this turned out to be the winning break with eventual winner Julian Kyer (Juwi Solar), Mat Davis (Team La’Sport), and Stefano Barberi (Cashcall Mortgage). These three built up a lead of 1’30” with two laps to go while the remnants of the larger break was quickly chased down by the field. The gap continued to fall throughout the last two laps – during which time a chase group of two or three emerged from the field. This chase group stayed away until 1K to go when they were caught during the sprint. The break of three stayed together until the final climb and just barely held off the field – finishing 17, 14 and 6 seconds in front of the field.

In the field sprint, I decided that I needed to be on the righthand side of the group going up the final hill – even though the wind was coming from the right because the field was always bunching up on the left. This worked out really well because the field bunched up on the left and I flew around a ton of people (10-20) at the very bottom of the climb. Then I got tucked in behind another rider across the crest of the hill into the slight downhill 200 meters. The road made a quarter-turn into a stiff headwind, though, and as people who had been at the front started to crack, I passed a lot more people to end up 8th in the field sprint, 11th in the race with Julian, Mat, and Stefano already across the line.

Here is the Start/Finish area just before the start of our race. Note that the huge field extends off the edge of the image!

My Garmin was covered in dried sweat after the race.

June 25, 2012 at 12:47 am 1 comment

S Cove Dr in pictures

View from the middle of S Cove Dr shortly after the blind corner
There is a road near my house that drops 240 feet in 0.3 miles, which works out to an average gradient of 18%. Since it is relatively flat (-5% to -10%) at the top and bottom that means the middle section is well over 20% for close to 0.2 miles. They have been doing construction work on the driveway at the “commit point” of the descent so I decided to take it slow today and stop to take pictures to document the descent.

I discovered that they were doing construction work earlier this week when I came around the blind corner in the middle of the descent to come face-to-face with a cement truck backing into a driveway. Fortunately, I had also noticed pick-up trucks in the driveway visible before the corner so I had already slowed down and aborted the descent. I came around the corner, saw the cement truck and had plenty of room to maneuver around it on the wrong side of the road. If a car had been coming up the road, I would have had to scrub into the driveway under construction.

S Cove Dr elevation profile.

Before going any further, let me emphasize that this is an extremely dangerous descent. I document this to warn people that this descent should not be tried at speed, and the posted speed limit of 30mph should be observed.

Here is a blow-by-blow of the descent starting from Panorama Dr …

Intersection of Panorama Dr and S Cove Dr – turn right here, enjoy a second or two of what looks like a gentle descent before the bottom drops out quite rapidly

After making the righthand turn from Panorama onto S Cove, the descent looks deceptively gentle. I normally abort the descent if there are any cars going down the hill here. You can see the road bends to the left. What you can’t see is that the gradient jumps abruptly to -20+% around that gentle bend.

Even though the gradient is above -20% here, you can still brake and stop accelerating if there are any cars in front of you or if anything else looks/feels off (e.g., construction vehicles parked in driveway and alongside road). The righthand turn up ahead is at the steepest part of the descent, and it is completely blind. I call that turn the “commit point”.

Pressure washing in the blind corner – finally, the construction work is done! This is just before the “go/no go” decision must be made. Once you round that corner, if you haven’t braked hard yet then you physically cannot stop your bike before the next intersection. So you have less than a second from here to scan for obstacles and brake or switch to an avoidance mode where you are looking for an escape route instead of an emergency stop.

This is the view just after the blind corner. Here you can see the next portion of the descent, and here you must decide whether you are in brake-mode or avoidance-mode. Although, any good safe cyclist should always be prepared to do both at all times.

The next blind turn. This gentle left has two driveways on the right and three driveways on the left. The safest place to be is just to the right of the center-line. Although this means you have to be super vigilant for oncoming traffic. But this gives you extra clearance if somebody were to be walking/jogging up the hill (rare) or backing out of a driveway on the right. At this point though, you should be anticipating the road being completely blocked and know your escape routes.

Around the final turn you have a small run-out before the three-way stop. You have to be on the brakes really, really hard through here. Fortunately the road kicks back up just a little bit before the stop so that helps the deceleration process.

That is the South Cove Dr descent in pictures. I did this descent twice today – once to take the pictures, and once at normal speed. But again this descent is super dangerous. Observe the posted speed limit of 30mph and stop at the three-way stop at the bottom!

Panorama view from near Lover’s Leap on top of Bluff Park

And finally, here are some other pictures from my ride today:

June 21, 2012 at 10:15 pm 1 comment

Birmingham ridges, part ii

My bike at the Cahaba Beach road bridge. You have to hoist your bike over the barricade and carefully ride the planks to make it over to Cahaba Beach road. Watch out for the holes straight through to the river!

A post about climbing the ridges in Birmingham wouldn’t be complete without my favorite ridges southeast of town – especially the two high ridges on Double Oak Mountain. I rode out there today armed with my camera and ended up taking more than 50 photos. I picked out the best ones and created a topocreator map to highlight the ridges southeast of Birmingham.

Two screenshots merged to form a complete ride profile (10 mile, 250ft scale). The numbered ridges and creeks are labeled on the topocreator map below.
Topocreator map of the ridges southeast of Birmingham out to Double Oak (click to enlarge) or download the hi-res version (6.5MB)

June 21, 2012 at 1:27 am 3 comments

Birmingham ridges

After three weeks of traveling out west and enjoying some really amazing riding and sightseeing with the family, I have been enjoying a week of riding back in Birmingham. Today’s ride typifies the type of ridge riding that you can do here in Birmingham. I started out this ride with a loop on the side of Little Valley Mountain followed by a route crossing all the major ridge lines to Birmingham. Then I turned around and took a different route home recrossing the same ridge lines at different points. After a quick stop at home, I did a loop through Bluff Park bouncing back and forth between the two ridge lines on top of Shades Mountain. That last bit through Bluff Park is shown with ridge and creek crossings highlighted in the first elevation profile and map below:

Numbered crossings of the two ridge lines across the top of Shades Mountain. Click to enlarge

  1. My neighborhood – on the remnants of Altadena Ridge
  2. Little Shades Creek – feeds into the Cahaba River
  3. Little Valley Mountain – Panorama Dr home of S Cove, Renfroe, VHHS
  4. Little Shades Creek again – after the S Cove Dr descent
  5. Little Valley Mountain again – this time descending off the other side of the mountain via Gay Way
  6. Patton Creek headwaters – near Vestavia Pizitz Middle School
  7. Vestavia Lake overlook – high point on the lower Shades Mountain ridge
  8. Vestavia Falls bridge – tucked down below a cliff, cool and shady
  9. Hwy 31 at Shades Crest – right before the descent past Brookwood hospital. Crosses the upper Shades Mountain ridge
  10. Shades Creek – high bridge (Hwy 31) over the creek and Lakeshore trail
  11. Red Mountain on Woodcrest – – super steep descent to Five Points South
  12. Five Points South – still nearly hundred feet above downtown (Village Creek, etc…)
  13. Red Mountain Crest Rd with all the mansions across the top of the ridge –
  14. Shades Creek – after descending down through Mountain Brook (Crestline Village)
  15. Shades Mountain eastern ridge – the part of Shades Mountain east of US-280
  16. Shades Creek at the 280 flyunder – – flying down westbound 280, cross under on Shades Creek Pkwy, back up the ramp/climb eastbound 280
  17. Shades Mountain high point crown – this includes the real high point at Vestavia Dr plus lower summits at Smyer Circle and Chester St
  18. Little Shades Creek – awesome descent down Vesclub – crossing the creek at an upper branch
  19. Dolly Ridge at Skyland roller coaster
  20. Little Shades Creek – down at the actual creek
  21. Dolly Ridge at Rosemary
  22. Altadena Ridge back in my neighborhood

Entire ride profile with 15 mile zoom (numbered ridges, creeks explained below)

  1. Little Valley Mountain
  2. Shades Mountain
  3. Shades Creek
  4. Red Mountain
  5. Shades Creek
  6. Shades Mountain
  7. Shades Creek
  8. Shades Mountain
  9. Little Shades Creek
  10. Hoover
  11. Patton Creek
  12. Shades Mountain
  13. Patton Creek

And finally, here is a topocreator map of the entire ride … plus a super hi-res version (10.7MB).
Entire ride – ridges and creeks annotated (click to enlarge) … or download the super hi-res version (10.7MB)

June 19, 2012 at 7:40 pm Leave a comment

Out west summary

What an amazing trip we had out west this summer … 21 days and just over 4000 miles of visiting family and sightseeing in 8 states. The genesis of the trip was our cousin’s wedding in Phoenix for Memorial Day weekend. But there was also a really cool mountain bike race the next weekend in Flagstaff giving us a chance to visit other cousins who live there. Along the way here are some highlights from our trip:

Kristine and I below the red rocks of Sedona, AZ

  • Camping for a couple days at the Grand Canyon: Kristine ran to see the sunrise, Josiah and I biked 9 miles to see the sunset, Analise was the girl scout camping expert pretty much single-handedly showing us how to set up the giant tent we borrowed from the Mabry’s
  • Phoenix for the wedding and to visit family: Analise absolutely loved the wedding – especially getting to dance with her cousins and the bride and groom during the reception, Analise and Josiah both enjoyed swimming and playing with all four cousins, Josiah and I biked through the canals, and I had a chance to bike with Uncle Bruce in an awesome mountain bike park (Deem Hills). I also drove down to Tucson to do the longest, highest climb I’ve ever done on the bike (Mt Lemmon – 41.8 miles starting at 2300′ and ending at 9000′)
  • Flagstaff to visit family and race the Barn Burner: Analise and Josiah enjoyed playing and biking around town with their cousins, Kristine hiked up to the highest point in Arizona (Humphreys Peak – 12,600′), I placed fourth at the Barn Burner 104 mountain bike race, and we all camped at nearly 9’000 feet on the side of the San Francisco peaks. Also, Analise was totally into astronomy with the Lowell Observatory, the transit of Venus, and viewing Saturn through the 100+ year old Clark Telescope
  • Los Alamos: Kristine and the kids enjoyed exploring the Indian ruins at Bandeleir national monument while I had the opportunity to climb up and into the Valles Caldera – an ancient massive supervolcano
  • Tulsa for the Tulsa Tough bike race: the kids enjoyed biking all over town and doing well in the kids races. I had a chance to race three days including the climb up Cry Baby Hill which was very Tour de France like – check it out:

    Tulsa Tough: Cry Baby Hill (2012) from Keith Walberg on Vimeo.

Some maps and stats – just over 4000 miles of driving … 1242 miles of riding and over 90,000′ of climbing split over 37 rides…

Our 2012 out west adventure (click to enlarge)

Out west adventure – 35 rides numbered in order by location (click to enlarge)

June 14, 2012 at 12:26 pm Leave a comment

Out west – days 19, 20, 21 – Tulsa Tough Race Report

Watching the Friday night fireworks as the pacecar zooms by near the end of the race

Friday, Blue Dome Criterium, 38th
This was a great kick-off race for the weekend of racing at Tulsa Tough. I didn’t know how my legs would feel after a 750 mile drive on the heels of two days of HC climbing in Los Alamos. But it turns out they felt really great. I didn’t anticipate how early our Pro/1 field would try to line up for the start immediately following the 1/2 race — so I ended up starting near the very back of the field. The figure-eight course was super fast, but not very hard. You could always carry your speed through each corner – and because the race never really slowed down much it was hard to pass anyone since there would always be a corner coming up. Eventually I figured out that the short stretch of road between turns 4 and 5 was the spot to pass – but as I found out on the next to last lap, it put you in a bad spot for turn #6. I was moving up really well from near the back of the field to the top 30 or so when I got cut off on turn #6 having to slam on the brakes to avoid colliding with the rider coming from outside to inside on that corner. I lost 10 spots immediately and a lot of momentum going into the final lap. The last lap was so fast that there wasn’t much passing. I ended up getting 38th. The best part of the race, though, was the fireworks (literally) from a nearby baseball game that started with 15 minutes left in our race lasting until the next to last lap. It was a really psychedelic experience as the fireworks were in plain view in front of us on two stretches of the course. Plus they were so loud that you didn’t hear the normal sounds of a bike race. I was disappointed with my result, but the race was very fast and fun, and I knew my legs felt great for the rest of the weekend.

Saturday, Brady Village Criterium, 25th
Josiah and Analise both raced the kids race with Josiah cruising to a 2nd place finish in the 6 and under category. The video below is of Josiah getting 2nd in the kids race. Analise had a rough start, but finished strong in the 7 and older category.

Josiah shows off his 2nd place medal, and Analise shows off her ribbon

Our race was an L-shaped course starting out very flat with two quick lefts. Then after a long straightaway, the course had its only righthand turn followed by a long uphill. This hill was lined with tons of people from nearby restaurants and bars. Then we turned left to continue up a frontage road next to an interstate overpass. People climbed way up on the concrete to watch the race and scream/cheer for us. Then we turned left to fly down the hill into the final turn. Even with a very strong headwind, the hill was steep enough that we went screaming through the last turn fast every lap. I started towards the middle of the field and fought hard to stay there eventually moving up to 25th by the end.

Sunday, Cry-baby Hill Criterium, 32nd
This was the marquee event of the weekend and has to rank as one of the coolest criterium experiences ever. The long 10% hill on the course was lined with so many people packed in so tightly that it felt like what I would imagine riding a grand tour climb through throngs of people would be like. On some laps, you could only fit two or three riders at a time together through the people spraying water with garden hoses, super-soakers, and water bottles. I started at the back again after getting lost on my warm-up. I only had a few minutes to find water, find and kiss Kristine, and make it to the start line. Then there was a somewhat lengthy call-up so I actually had a little more time than I anticipated. In any case, I was at the very back.

The course started out flat along the Arkansas River before narrowing from four lanes to a one lane off-ramp at the base of Cry Baby Hill. The average gradient for the climb is about 10% with half the climb on the off-ramp, and the other half once you make the righthand turn onto W 13th St. This is where it got really crowded with so many people yelling and screaming and many of them dressed up in different costumes. Super-soakers, water bottles, garden hoses were all used to douse us with water, which was really important because the race temp was well into the 90s. Imagine an Athens Twilight crowd on a narrow road without any barriers separating the crowd from the racers – it was absolutely awesome.

Once you crested the climb, you went down a short steep hill to a cross steep with a hump across the middle. On the first lap when we were flying, I caught air on the hump accidentally. Then the road kicked back up again for the turn onto S Galveston Ave which took you down a steep hill into a 110 degree turn back onto the start/finish stretch. This is when you were hit with a huge tailwind, which meant that the corner wasn’t too bad because the tailwind made it possible to get back up to speed quickly/easily rather than trying to risk carrying a crazy amount of speed through the corner.

Josiah making the most of a small sand pit next to turn 3 (don’t worry, this was a very slow uphill corner)
Kristine got this video of the downhill corner of the first lap of our race (Pro/1) -

I felt really good on the hill and passed people every lap. I would continue to pass people on the downhill into the 110 degree turn. I would then hold my position well until just before the turn to go up the hill, where I would usually get passed by several people every lap. Rinse and repeat and this meant that I very, very slowly worked my way from the back of the field to the front. Just before two laps to go, I surged one more time and moved into the top 20 – but then on the flat stretch leading into the hill, there was a big swarm of people up either side and I lost a lot of positions. I started passing people again on the climb, but the damage was done as I was maybe 40 riders back by this point. I continued passing riders everywhere I could, but I only ended up 32nd. Still, this was an Athens Twilight style race that you were happy to finish. Next year, I will be more aggressive on the flat stretch going into the hill so that I don’t lose so many positions each lap.

Coming out of turn 3

Here is all my power and heartrate data from the three races:

Tulsa Tough Friday – Blue Dome Criterium

Tulsa Tough Saturday – Brady Village Criterium

Tulsa Tough Sunday – Cry Baby Hill Criterium

Tulsa Tough Friday – Blue Dome Criterium

Tulsa Tough Saturday – Brady Village Criterium

Tulsa Tough Sunday – Cry Baby Hill Criterium

Tulsa Tough Friday – Blue Dome Criterium – Pedal Force / Pedal Velocity

Tulsa Tough Saturday – Brady Village Criterium – Pedal Force / Pedal Velocity

Tulsa Tough Sunday – Cry Baby Hill Criterium – Pedal Force / Pedal Velocity

Tulsa Tough Friday – Blue Dome Criterium – Power Map

Tulsa Tough Saturday – Brady Village Criterium – Power Map

Tulsa Tough Sunday – Cry Baby Hill Criterium – Power Map


Lap	Time	Avg Pow	Max Pow	HR	MPH
1	01:37	304	901	155	25.5
2	01:23	255	897	164	28.3
3	01:21	309	923	167	29.5
4	01:20	302	911	171	29.4
5	01:19	311	959	173	30.3
6	01:16	292	888	174	31.1
7	01:20	266	883	171	30.2
8	01:20	266	835	169	29.9
9	01:18	304	914	171	30.7
10	01:21	290	705	172	29.2
11	01:24	263	952	169	28.2
12	01:27	267	857	168	27.6
13	01:24	280	792	168	28.7
14	01:20	286	752	167	30
15	01:27	232	728	161	27.8
16	01:21	283	775	161	29.9
17	01:26	256	898	164	28
18	01:22	274	769	165	29.4
19	01:22	298	919	166	29.5
20	01:20	261	939	165	30
21	01:21	247	675	164	29.8
22	01:22	284	878	163	29.5
23	01:21	280	744	168	29.1
24	01:23	233	708	163	28.9
25	01:19	292	844	164	30.1
26	01:21	248	779	166	29.3
27	01:20	307	880	168	29.6
28	01:22	253	963	167	28.8
29	01:23	275	862	167	29
30	01:19	283	744	169	29.9
31	01:21	275	841	171	29.4
32	01:24	261	936	167	28.2
33	01:20	291	841	170	29.6
34	01:21	276	843	172	29
35	01:21	318	959	177	29.4
36	01:21	293	973	176	29.6
37	01:19	284	981	179	30.7
38	01:18	294	870	180	30.8
39	01:19	304	907	185	30.2
40	01:19	328	940	184	30.1
41	01:18	356	976	187	30.9
42	01:14	363	765	190	32.2
Lap	Time	Avg Pow	Max Pow	HR	MPH
1	01:57	295	880	151	26.1
2	01:42	287	839	166	29.1
3	01:43	270	888	168	28.3
4	01:40	246	958	164	29.4
5	01:44	262	821	165	28.2
6	01:41	279	894	170	28.9
7	01:41	257	913	170	29.5
8	01:37	300	909	170	30.3
9	01:46	262	814	172	27.9
10	01:42	279	990	170	29.3
11	01:38	296	998	178	29.7
12	01:39	263	976	175	30.1
13	01:41	270	949	173	29.4
14	01:41	275	941	173	29.5
15	01:42	242	773	174	29.1
16	01:42	245	768	165	29.3
17	01:42	263	853	170	28.8
18	01:43	275	876	173	28.7
19	01:45	268	796	171	27.9
20	01:44	278	937	171	28.3
21	01:42	235	826	169	29
22	01:43	254	890	170	29
23	01:45	266	735	169	28.5
24	01:43	259	767	171	28.6
25	01:40	260	781	172	29.7
26	01:43	275	805	172	28.8
27	01:43	261	716	170	29
28	01:44	250	729	170	28.5
29	01:47	237	892	173	27.7
30	01:46	263	912	171	27.9
31	01:44	244	737	171	28.6
32	01:46	256	754	172	28.3
33	01:47	278	868	173	27.4
34	01:46	247	773	173	27.9
35	01:42	270	862	172	29.2
36	01:41	266	864	176	29.4
37	01:40	284	888	178	29.8
38	01:46	273	884	175	28.1
39	01:43	263	821	175	28.7
40	01:43	291	882	180	29.2
41	01:44	281	860	181	28.6
42	01:41	287	880	181	29.3
43	01:44	248	901	181	28.2
44	01:43	272	806	181	28.4
45	01:47	274	954	183	27.7
46	01:42	297	927	189	28.9
47	01:37	379	990	193	30.3
Lap	Time	Avg Pow	Max Pow	HR	MPH
1	02:09	310	847	152	23.7
2	01:53	279	826	163	26.1
3	01:56	259	909	163	25.5
4	01:52	267	819	165	26.7
5	01:54	280	907	166	25.8
6	01:57	279	928	173	25.3
7	02:06	222	803	165	23.4
8	01:56	262	784	165	25.1
9	01:56	265	960	167	25.4
10	01:50	318	1042	176	26.9
11	01:53	314	928	180	25.7
12	02:05	261	818	170	24
13	01:55	263	879	173	25.3
14	02:03	218	755	170	24
15	02:04	233	891	167	24
16	02:00	249	705	168	24.9
17	01:57	252	926	170	25.5
18	02:01	250	873	171	24.7
19	01:58	227	783	171	25.3
20	02:03	226	805	166	24
21	02:03	223	679	168	24.4
22	02:04	246	758	166	23.8
23	01:57	266	816	173	25
24	02:05	238	877	165	23.8
25	01:56	257	815	173	25.6
26	02:04	225	870	167	23.8
27	02:04	243	729	168	24
28	01:58	264	785	174	24.6
29	02:09	221	760	167	22.8
30	02:01	248	801	169	24.3
31	02:03	237	739	171	24
32	02:04	252	768	170	23.7
33	02:01	247	912	173	24.1
34	01:57	279	855	174	25.4
35	02:00	259	879	174	24.3
36	01:56	273	931	178	25.6
37	01:43	373	1041	188	28.3

June 12, 2012 at 10:40 am Leave a comment

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instagram kartoone76

Third time up and over Vestavia Dr - the nearly seven mile endless vestavia version of the climb. Forgot to take a pic on my 2nd crossing of Vestavia Dr, but here is the elevation profile of my direct commute home. 1st of 4 times up and over the Vestavia Dr high point today.

Kristine’s ToonesFanClub

Brian Toone

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June 2012
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Quick reference stats

Anaerobic Threshold:
Power:315 watts
Heart rate:180 bpm
Power:1097 watts (5s)
Heart rate:198 bpm (5s)
AT power estimated by critical power curve in Golden Cheetah, which predicts I should be able to maintain 315 watts for 1 hour.

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