30 min Full Body Mobility with Andy Speer

Snuck in a quick ride before sunset

20 min Full Body Stretch with Adrian Williams

Friday Long Cruise

Afternoon Ride

◾️ 9, January Training status ◾️
😍 Best training status (492)
🌳 Fitness 31, Fatigue 66, Balance -35

◾️ Ride Summary ◾️
🐶 Free Training (moderate intensity)
🏷️ Motivational effect, Sustained, Amused
🚵 Event Race
📊 RP 232, Int 0.86, Vol 251
✨ Recovery time 64 hour

◾️ Peak power ◾️
⚡ 15sec 830w (78%) 
⚡ 1min 568w (114%) 🏆 PR
⚡ 2min 458w (114%) 🏆 PR
⚡ 5min 308w (99%) 
⚡ 10min 271w (91%) 
⚡ 20min 223w (79%) 
⚡ 40min 206w (80%) 
⚡ 1hour 197w (80%) 
⚡ 2hour 177w (75%) 

◾️ Power zone ◾️
⚪ 1zone 28% (-8%)
🔵 2zone 30% (-1%)
🟢 3zone 17% (-3%)
🟡 4zone 11% (+4%)
🟠 5zone 6% (+3%)
🔴 6zone 4% (+2%)
⭕ 7zone 4% (+3%)

◾️ Heartrate zone ◾️
🤍 1zone 2%
💙 2zone 18%
💚 3zone 55%
💛 4zone 22%
🧡 5zone 3%

◾️ Anaerobic work ◾️
🕯️ Matches 21.4
⌛ AWC duration 31m 11s
🏋 AWC energy 189.5kJ
🔋 Maximum discharge 100%

◾️ Energy metabolism ◾️
🔥 Calories burned 2187
🧀 Fat 44.8%
🍞 Carb 55.2%
⏲ Fat loss 105.4g



--- Insights by Riduck ---

-- Intervals icu --
Wind: NNE 1 - 6 mph Gusts 1 - 7
Headwind: 39% 1h20m
Tailwind: 30% 1h2m
Temp: 47.6 to 50.8 °F avg 49.0
Feels like: 42.6 to 45.2 °F avg 44.3
Clouds: 22%

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Josh Campbell

Friday Long Cruise

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30 min Full Body Mobility with Andy Speer

Snuck in a quick ride before sunset

20 min Full Body Stretch with Adrian Williams

Friday Long Cruise

Afternoon Ride

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