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JCRC 2009開幕戦、川越水上公園

先週末に開催されたJCRC開幕戦の結果とデータ。

結果はJCRC Dクラス完走39名中38位と散々。

自作ツールでの出力結果はこんなかんじ。Workの値だけはレース中、それ以外はレース後の移動区間(200mくらい?)も含まれている。

– TCX Summary output: Duration: 0:24:58 Distance: 15.15 km Max Cadence: 123 rpm Average Cadence: 101 rpm Max Power: 1010 Watts Average Power: 230.00 Watts Normalized Power: 243.00 Watts Maximum HeartRate: 196 bpm Minimum HeartRate: 123 bpm Average HeartRate: 185 bpm

Work: 339.324kJ

友人からいただいたWKO+の出力結果はこんなかんじ。Lap 1〜10がレース中。

– Lap 1 (0:02:21.52): Duration: 2:21 Work: 34 kJ TSS: 4.7 (intensity factor 1.099) Norm Power: n/a VI: n/a Pw:HR: -5.68% Pa:HR: -11.03% Distance: 1.485 km Elevation Gain: 15 m Elevation Loss: 13 m Grade: 0.1 % (1 m) Min Max Avg Power: 0 1010 248 watts Heart Rate: 123 176 162 bpm Cadence: 1 122 91 rpm Speed: 1.7 54.5 37.9 kph Pace 1:06 35:18 1:35 min/km Altitude: 30 32 31 m Crank Torque: 0 193.8 28.6 N-m

Lap 2 (0:02:06.49): Duration: 2:06 Work: 39 kJ TSS: 7.4 (intensity factor 1.459) Norm Power: n/a VI: n/a Pw:HR: -31.91% Pa:HR: -2.59% Distance: 1.51 km Elevation Gain: 20 m Elevation Loss: 20 m Grade: -0.0 % (0 m) Min Max Avg Power: 0 850 309 watts Heart Rate: 177 195 185 bpm Cadence: 5 123 106 rpm Speed: 28.5 59.9 43.1 kph Pace 1:00 2:06 1:23 min/km Altitude: 29 33 31 m Crank Torque: 0 124.3 28.7 N-m

Lap 3 (0:02:21.06): Duration: 2:20 Work: 29 kJ TSS: 4.4 (intensity factor 1.061) Norm Power: n/a VI: n/a Pw:HR: -14.12% Pa:HR: -5.4% Distance: 1.47 km Elevation Gain: 17 m Elevation Loss: 20 m Grade: -0.2 % (-3 m) Min Max Avg Power: 0 614 206 watts Heart Rate: 185 196 189 bpm Cadence: 8 119 102 rpm Speed: 30.5 52.7 37.8 kph Pace 1:08 1:58 1:35 min/km Altitude: 28 31 30 m Crank Torque: 0 79.7 19.5 N-m

Lap 4 (0:02:15.93): Duration: 2:09 (2:15) Work: 29 kJ TSS: 4 (intensity factor 1.054) Norm Power: n/a VI: n/a Pw:HR: 5.74% Pa:HR: 5.16% Distance: 1.444 km Elevation Gain: 16 m Elevation Loss: 17 m Grade: -0.0 % (0 m) Min Max Avg Power: 0 686 228 watts Heart Rate: 186 191 189 bpm Cadence: 8 118 106 rpm Speed: 20.3 49.6 39.3 kph Pace 1:13 2:57 1:32 min/km Altitude: 28 31 29 m Crank Torque: 0 85.9 21.1 N-m

Lap 5 (0:02:34.00): Duration: 2:33 Work: 36 kJ TSS: 4.7 (intensity factor 1.054) Norm Power: n/a VI: n/a Pw:HR: -23.99% Pa:HR: -4.13% Distance: 1.472 km Elevation Gain: 15 m Elevation Loss: 16 m Grade: -0.1 % (-1 m) Min Max Avg Power: 0 517 235 watts Heart Rate: 184 190 187 bpm Cadence: 82 118 104 rpm Speed: 28.9 41.9 34.6 kph Pace 1:26 2:05 1:44 min/km Altitude: 27 31 28 m Crank Torque: 0 46.5 21.5 N-m

Lap 6 (0:02:28.00): Duration: 2:26 (2:27) Work: 33 kJ TSS: 4.4 (intensity factor 1.038) Norm Power: n/a VI: n/a Pw:HR: -3.01% Pa:HR: -0.52% Distance: 1.477 km Elevation Gain: 15 m Elevation Loss: 15 m Grade: -0.0 % (0 m) Min Max Avg Power: 0 584 228 watts Heart Rate: 187 191 189 bpm Cadence: 52 111 103 rpm Speed: 30.4 38.9 36.2 kph Pace 1:33 1:58 1:40 min/km Altitude: 26 29 27 m Crank Torque: 0 55.7 21.4 N-m

Lap 7 (0:02:25.00): Duration: 2:24 Work: 32 kJ TSS: 4.1 (intensity factor 1.01) Norm Power: n/a VI: n/a Pw:HR: 5.75% Pa:HR: -1.21% Distance: 1.477 km Elevation Gain: 16 m Elevation Loss: 16 m Grade: -0.0 % (0 m) Min Max Avg Power: 0 558 225 watts Heart Rate: 188 191 189 bpm Cadence: 77 115 106 rpm Speed: 31 42.2 36.9 kph Pace 1:25 1:56 1:37 min/km Altitude: 26 28 27 m Crank Torque: 0 53.3 20.3 N-m

Lap 8 (0:02:25.13): Duration: 2:24 Work: 36 kJ TSS: 4.9 (intensity factor 1.105) Norm Power: n/a VI: n/a Pw:HR: -2.71% Pa:HR: 0.1% Distance: 1.474 km Elevation Gain: 15 m Elevation Loss: 15 m Grade: -0.0 % (0 m) Min Max Avg Power: 0 547 249 watts Heart Rate: 189 194 191 bpm Cadence: 92 113 103 rpm Speed: 32.9 42.9 36.9 kph Pace 1:24 1:49 1:38 min/km Altitude: 26 28 27 m Crank Torque: 0 55.5 23.3 N-m

Lap 9 (0:02:25.88): Duration: 2:17 (2:25) Work: 30 kJ TSS: 3.9 (intensity factor 1.011) Norm Power: n/a VI: n/a Pw:HR: 2.49% Pa:HR: 1.92% Distance: 1.457 km Elevation Gain: 14 m Elevation Loss: 14 m Grade: 0.0 % (0 m) Min Max Avg Power: 0 548 221 watts Heart Rate: 187 193 190 bpm Cadence: 7 113 102 rpm Speed: 5 39.7 35.8 kph Pace 1:31 12:00 1:40 min/km Altitude: 26 28 27 m Crank Torque: 0 49.8 20.5 N-m

Lap 10 (0:02:31.00): Duration: 2:30 Work: 33 kJ TSS: 4.4 (intensity factor 1.027) Norm Power: n/a VI: n/a Pw:HR: 0.28% Pa:HR: 1.4% Distance: 1.479 km Elevation Gain: 14 m Elevation Loss: 14 m Grade: 0.0 % (0 m) Min Max Avg Power: 0 433 223 watts Heart Rate: 186 190 188 bpm Cadence: 82 108 100 rpm Speed: 30 43.1 35.5 kph Pace 1:24 2:00 1:41 min/km Altitude: 26 28 27 m Crank Torque: 0 46.4 21.3 N-m

Lap 11 (0:01:04.70): Duration: 1:04 Work: 4 kJ TSS: 0.2 (intensity factor 0.357) Norm Power: n/a VI: n/a Pw:HR: 78.79% Pa:HR: 76.34% Distance: 311 m Elevation Gain: 4 m Elevation Loss: 5 m Grade: -0.3 % (-1 m) Min Max Avg Power: 0 267 78 watts Heart Rate: 166 189 180 bpm Cadence: 2 100 73 rpm Speed: 0 40.1 17.5 kph Pace 1:30 0:00 3:26 min/km Altitude: 25 27 26 m Crank Torque: 0 66.8 10.0 N-m

Entire workout (230 watts): Duration: 24:43 (24:58) Work: 339 kJ TSS: 49 (intensity factor 1.095) Norm Power: 250 VI: 1.08 Pw:HR: 12.46% Pa:HR: 12.26% Distance: 15.153 km Elevation Gain: 163 m Elevation Loss: 167 m Grade: -0.0 % (-4 m) Min Max Avg Power: 0 1010 230 watts Heart Rate: 123 196 186 bpm Cadence: 1 123 102 rpm Speed: 0 59.9 36.4 kph Pace 1:00 0:00 1:39 min/km Altitude: 25 33 28 m Crank Torque: 0 193.8 22.0 N-m

Peak 5s (705 watts): Duration: 0:05 Work: 4 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 9.17% Pa:HR: -1.66% Distance: 55 m Elevation Gain: 1 m Elevation Loss: 1 m Grade: 0.4 % (0 m) Min Max Avg Power: 530 850 705 watts Heart Rate: 183 184 184 bpm Cadence: 95 119 107 rpm Speed: 34.3 44.6 39.4 kph Pace 1:21 1:45 1:31 min/km Altitude: 32 32 32 m Crank Torque: 42.5 78 63.2 N-m

Peak 10s (568 watts): Duration: 0:10 Work: 6 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: 33.5% Pa:HR: -9.89% Distance: 133 m Elevation Gain: 1 m Elevation Loss: 2 m Grade: -0.3 % (0 m) Min Max Avg Power: 326 733 568 watts Heart Rate: 191 192 192 bpm Cadence: 62 115 103 rpm Speed: 44.8 52.2 48.0 kph Pace 1:09 1:20 1:15 min/km Altitude: 30 31 30 m Crank Torque: 27.1 109.1 55.5 N-m

Peak 20s (513 watts): Duration: 0:20 Work: 10 kJ TSS: n/a Norm Power: n/a VI: n/a Pw:HR: -7.85% Pa:HR: -1.34% Distance: 255 m Elevation Gain: 3 m Elevation Loss: 5 m Grade: -0.4 % (-1 m) Min Max Avg Power: 1 756 513 watts Heart Rate: 188 192 190 bpm Cadence: 62 121 110 rpm Speed: 37.3 52.5 45.9 kph Pace 1:09 1:37 1:18 min/km Altitude: 30 33 31 m Crank Torque: 0 109.1 46.9 N-m

Peak 30s (451 watts): Duration: 0:30 Work: 14 kJ TSS: 3.3 (intensity factor 1.978) Norm Power: n/a VI: n/a Pw:HR: -11.94% Pa:HR: -4.42% Distance: 389 m Elevation Gain: 5 m Elevation Loss: 7 m Grade: -0.2 % (-1 m) Min Max Avg Power: 1 756 451 watts Heart Rate: 186 194 190 bpm Cadence: 62 121 111 rpm Speed: 37.3 53.3 46.7 kph Pace 1:08 1:37 1:17 min/km Altitude: 30 33 31 m Crank Torque: 0 109.1 40.3 N-m

Peak 1min (371 watts): Duration: 1:00 Work: 22 kJ TSS: 5.4 (intensity factor 1.801) Norm Power: n/a VI: n/a Pw:HR: 17.73% Pa:HR: -7.81% Distance: 755 m Elevation Gain: 11 m Elevation Loss: 11 m Grade: -0.1 % (0 m) Min Max Avg Power: 0 850 371 watts Heart Rate: 183 196 189 bpm Cadence: 57 123 110 rpm Speed: 31.4 56.3 45.3 kph Pace 1:04 1:55 1:19 min/km Altitude: 30 33 31 m Crank Torque: 0 109.1 33.0 N-m

Peak 2min (318 watts): Duration: 2:00 Work: 38 kJ TSS: 7.5 (intensity factor 1.504) Norm Power: n/a VI: n/a Pw:HR: -35.64% Pa:HR: -8.02% Distance: 1.431 km Elevation Gain: 19 m Elevation Loss: 19 m Grade: 0.1 % (1 m) Min Max Avg Power: 0 850 318 watts Heart Rate: 180 196 186 bpm Cadence: 5 123 106 rpm Speed: 31.4 56.3 42.9 kph Pace 1:04 1:55 1:24 min/km Altitude: 29 33 31 m Crank Torque: 0 124.3 29.6 N-m

Peak 5min (268 watts): Duration: 5:00 Work: 80 kJ TSS: 14.5 (intensity factor 1.318) Norm Power: 300 VI: 1.12 Pw:HR: 17.68% Pa:HR: 12.93% Distance: 3.391 km Elevation Gain: 44 m Elevation Loss: 46 m Grade: -0.1 % (-2 m) Min Max Avg Power: 0 850 268 watts Heart Rate: 159 196 183 bpm Cadence: 5 123 103 rpm Speed: 28.5 59.9 40.7 kph Pace 1:00 2:06 1:28 min/km Altitude: 29 33 30 m Crank Torque: 0 126.9 25.8 N-m

Peak 10min (249 watts): Duration: 10:00 (10:06) Work: 149 kJ TSS: 23.6 (intensity factor 1.191) Norm Power: 272 VI: 1.09 Pw:HR: 16.47% Pa:HR: 10.8% Distance: 6.521 km Elevation Gain: 77 m Elevation Loss: 81 m Grade: -0.1 % (-3 m) Min Max Avg Power: 0 850 249 watts Heart Rate: 159 196 186 bpm Cadence: 5 123 104 rpm Speed: 20.3 59.9 38.9 kph Pace 1:00 2:57 1:33 min/km Altitude: 28 33 30 m Crank Torque: 0 126.9 23.5 N-m

Peak 20min (239 watts): Duration: 20:00 (20:15) Work: 287 kJ TSS: 40.6 (intensity factor 1.104) Norm Power: 252 VI: 1.05 Pw:HR: 8.86% Pa:HR: 6.82% Distance: 12.653 km Elevation Gain: 139 m Elevation Loss: 143 m Grade: -0.0 % (-5 m) Min Max Avg Power: 0 850 239 watts Heart Rate: 171 196 188 bpm Cadence: 5 123 104 rpm Speed: 5 59.9 37.5 kph Pace 1:00 12:00 1:36 min/km Altitude: 26 33 28 m

   Crank Torque:   0       126.9   22.2    N-m

写真とかまとめているので詳細はのちほど。

– (16:47追記) 書き忘れてましたが、IFやTSSはレース結果の98%(228W)をFTPとして計算しています(してもらいました)。PowerMeterを使ったトレーニングの用語はmitsukuni.orgのwikiにまとめてあるのでどうぞ。

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