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MARY: PERSONAL BESTS
(with quick link timeline to what happened when)

this page last updated: 12/17/2012 10:39:04 AM

abstracted from: Firth, Malcom. "A Look At Time Trial Pacing Strategy"
Simplified Chart: watts to mph conversions rule of thumb

TimeLine
 [ 2008 | 2009 Q1 ]

PERSONAL BESTS

Levels Records W/KG per Allan and Coggan, 2006    (meth=method; PT=Powertap; CT=Computrainer)
+ date meth watt/avg wgt p/w kg Level Goal (wgt: 119)
Max Standing

+

07/09/09 PT 663 117.4

12.45

 NA

HRT Bus Station to Monroe

 

11/07/09 CT 800 118.0

14.95

 NA

attic Kain course
Max Seated

+

05/19/09 PT 675 123.4

12.06

 NA

Wisner Intervals by accident
5 sec

+

09/06/08 PT 597 119.8

10.96

Cat 5 Women (top) 610/11.09 Cat4 Women
30 sec

+

08/17/10 PT  447  120.4

 8.18

 NA

Lower Wisner w/ TT start
1 min

+

03/26/09 PT 362  120.2

 6.64

 Cat3 Women (low)  goal: 434/7.036 Cat4 Men
5 min

+

05/05/08 PT  236  123.0

 4.221

 Cat3 MEN ! ! ! (low)  271/4.927 Cat2 Men

 

11/07/09 CT 372 118.0

 6.91

 Domestic Pro MEN ! ! !

 
10 min

+

04/01/08 PT 204 124.8

 3.596

 NA

 
30 min

+

05/25/09 PT 180 121.4

3.27

 NA

San Remo
60 min (1-hour)

 +

08/16/08 PT 174  121.6

 3.148

 Cat3 Women (low)  (19.2 mph /  8.02 T) 191/3.47 3 Cat3 Men
120 min

+

08/01/09 PT  156 117.4

 2.759

 NA

 
Cadence Max

+

08/25/11 PT  184 117.8

 NA

 NA

Heritage Trail during spin test
Cadence Interval

+

09/14/08 PT  159/33s
171 max
118.8

 NA

 NA

Big V Florida Flats
Bench Press

+

12/01/09 FrWgt  180 lb 117.8

 NA

 NA

camera room, 20x40 warmup
    PT          



 

------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------

  date meth watt/avg wgt p/w kg Level Goal (wgt: 121)
Max Standing

 

11/07/09 CT 800 118.0

14.95

 NA

attic Kain course

 

07/09/09 PT 663 117.4

12.45

 NA

HRT Bus Station to Monroe

 

06/30/09 PT 650 116.6

12.29

 NA

Monroe Parking lot to Chester

 

09/06/08 PT 648 119.8

11.90

 NA

Hill Before Camel Farm

 

09/04/08 PT 627 120.4

11.46

 NA

Heritage Trail
  08/09/08 PT 623 121.8 11.25

 NA

Heritage Trail
  07/22/08 PT 611 121.6 11.05

 NA

Heritage Trail
  02/08/08 PT 578 124.6 10.21

 NA

Clearwater Bridge
Max Seated

 

05/19/09 PT 675 123.4

12.06

 NA

Wisner Intervals by accident

 

03/15/09 PT 646 120.2

11.85

 NA

Suncoast Trail, pop intervals
  07/23/08 PT 619 122.6 11.11

 NA

Heritage Trail
  07/08/08 PT 617 120.8 11.24

 NA

Heritage Trail
  07/15/08 PT 614 122.8 11.00

 NA

part Heritage Trail 5 sec P.B.
  05/11/08 PT 600 125.0 10.56

 NA

chase b & p on Bob's Hill
5 sec

 

09/06/08 PT 597 119.8

10.96

Cat 5 Women (top) 610/11.09 Cat4 Women
  07/15/08 PT 592 120.8 10.61 Untrained Man (bottom) 610/11.09 Cat4 Women
  07/08/08 PT 568 120.8 10.34 Untrained Woman (top) 610/11.09 Cat4 Women
  06/07/08 PT 552 122.0 9.954 Untrained Women (mid) 610/11.09 Cat4 Women
  04/17/08 PT 535 122.8 9.585 Untrained Women (bot) 610/11.09 Cat4 Women
30 sec

 

08/17/10 PT  447  120.4

 8.18

 NA

Lower Wisner w/ TT start

 

08/15/10 PT  439  120.0

 8.07

 NA

Lower Wisner w/ TT start

 

07/03/10 PT  435  119.2

 8.05

 NA

Lower Wisner

 

03/26/09 PT  429  120.2

 7.87

 NA

Pinellas Trail

 

09/04/08 PT  425  120.4

 7.766

 NA

Heritage Trail
   08/12/08 PT  420  121.4  7.611

 NA

Heritage Trail
   07/22/08 PT  411  121.6  7.436

 NA

Heritage Trail
   07/10/08 PT  404  120.4  7.394

 NA

Heritage Trail
   04/30/08 PT  403  123.6  7.173

 NA

 
   04/05/08 PT 396 127.6  6.828

 NA

 
1 min

 

03/26/09 PT 362  120.2

 6.64

 Cat3 Women (low)  goal: 434/7.036 Cat4 Men
   04/30/08 PT 346  123.6  6.159  Cat4 Women (hi mid)  goal: 434/7.036 Cat4 Men
   04/06/08 PT  333  124.8  5.870  Cat4 Women (low mid)  
5 min

 

11/07/09 CT 372 118.0

 6.91

 Domestic Pro MEN ! ! !

 
   05/05/08 PT  236  123.0  4.221  Cat3 MEN ! ! ! (low)  271/4.927 Cat2 Men
   05/04/08 CT  236  123.4  4.207  Cat3 MEN (low)  repeat outdoors w/PT
   04/30/08 PT  214  123.6  3.809  Cat3 Women (low mid)  231/4.2 Cat3 Men
    03/13/08 PT 211 125.8   3.690   Cat3 Women (low)  
10 min
   04/01/08 PT 204 124.8  3.596

 NA

 
30 min

 

05/25/09 PT 180 121.4

3.27

 NA

San Remo

 

08/16/08 PT 179 121.6

3.238

 NA

 
  04/22/08 PT  171 122.6

 3.069

 NA

 
60 min (1-hour)

 

 08/16/08 PT 174  121.6

 3.148

 Cat3 Women (low)  191/3.47 3 Cat3 Men
   07/26/08 PT 172  121.2  3.122  Cat3 Women (low)  191/3.47 3 Cat3 Men
   04/26/08 PT  171 122.8  3.064  Cat3 Women (low)  191/3.47 3 Cat3 Men
   04/22/08 PT  159  121.0  2.891   minus 1 line, Cat3 Women  164/Cat3
120 min

 

08/01/08 PT  156 117.4

 2.93

 NA

 
  04/26/08 PT  154 122.8  2.759

 NA

 
  04/05/08 PT  147 127.6 2.534

 NA

 
Cadence Max

 

08/25/11 PT  184 117.8

 NA

 NA

Heritage Trail during spin test

 

07/23/09 PT  180 118.0

 NA

 NA

Heritage Trail during spin test

 

07/15/09 PT  175 117.6

 NA

 NA

Heritage Trail during spin test

 

 03/15/08 Pol  173 125.8

 NA

 NA

 
Cadence Interval

 

09/14/08 PT  159/33s
171 max
118.8

 NA

 NA

Big V Florida Flats

 

09/11/08 PT  156/33s
164 max
119.2

 NA

 NA

Heritage Trail

 

09/05/08 PT  155/30s
161 max
119.6

 NA

 NA

Heritage Trail

 

09/04/08 PT  153/31s
167 max
120.4

 NA

 NA

Heritage Trail

 

09/03/08 PT  151/30s 121.2

 NA

 NA

Heritage Trail

 

08/28/08 PT  150/34s 120.6

 NA

 NA

Heritage Trail

 

08/12/08 PT  137/40s 121.4

 NA

 NA

 
Bench Press

 

12/01/09 FrWgt  180 lb 117.8

 NA

 NA

camera room, 20x40 warmup

 

11/29/09 FrWgt  177.5 lbs 117.2

 NA

 NA

camera room, slow down stroke

 

08/21/09 FrWgt  175 lbs 116.2

 NA

 NA

back porch
    PT          


745.7 watts = 1 horse power

??  The formula to calculate the power in watts from torque is Power = Rpm * Torque (in Nm) / 9.545 
(per Google Search 05/05/08 "watts from torque"; as yet unconfirmed)


PERSONAL BESTS

date type watts goal time distance course
01/13/08 Hump Interval 230 0:10:30 8+ min < 4 mile Fort De Soto
02/02/08 Measured Pace 160 0:10:30 - 30 sec 4 mile Fort De Soto
02/02/08 Long Pace 160     16 mile Fort De Soto
02/25/08 Long Pace 180 161 meas   12 mile Fort De Soto
02/17/08 Hard Pace 230 5 min 5 min .BF called off at goal Gulf Boulevard
02/17/08 X Pace 260 2 min 0:1:45   Gulf Boulevard
02/09/08
02/19/08
Sprint 416
400+
15 sec
30 sec
several secs
30 sec
  Pinellas Trail
Suncoast Trail
  Max Seated 544 n/a      
  Max Standing 578 n/a      

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03/15/08 Cadence 173 n/a      
03/10/08 Cadence 169 n/a      
02/29/08 Cadence 165 n/a      
02/19/08 Cadence 159 n/a      

---

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08/19/08 Long Cadence 142 avg n/a 34 sec    
08/12/08 Long Cadence 137 avg n/a 40 sec    
07/31/08 Long Cadence 132 avg n/a 20 sec    
07/23/08 Long Cadence 120 avg n/a 15 sec    
07/15/08 Long Cadence 116 avg n/a 31 sec    

---

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02/08/08 Seated Climb 310 top < 0:1:08 watch stopped late Clearwater Bridge
03/07/08 Seated Climb 344 top 0:0:43 measured watts; wind assist; quick stand at start Clearwater Bridge
03/16/08 Split Fusion Intervals 260 16 x 40 sec 630 sec 4 mi portions of 4 mi split Suncoast Trail

Move to P/T focus on Torque Tracking 2010

History: have brought Mary on the flats up from being able to generate only 8 Nm to a
consistent 20+ Nm for 10 secs using short Hill Assisted intervals immediately contrasted
to short flat intervals. In fact, the last series showed 20+ Nm with at least 4 gear changes
in 10 secs. See the training log for information regarding this new performance tracking method.

Torque Personal Bests (avg/max)
  date rng/cg HR Mph
Start
Cad Torque Watts Time  
30 Second Hill Assisted (Course: Bellvale 1st Hill)
+ 07/03/10
m/6
154 (168) 16.0 104 (112) 11.81 (15.12) 294 (356) 1:01

 

      30 Second Flat (Course: Lower Wisner)
+ 07/03/10 start
s/2
141 (166) 7.4 103 (114) 14.80 (30.94) 435 (572) 0:30

at least 4 gear changes

30 Minute Hill Assisted (Course: High Point TT)
  06/13/10 start
s/4
159 (167) 12.9 92 (122) 14.95 (23.68) 190 (276) 4:49

 

     30 Minute Flat (Computrainer)
                 

 


 

------------------- ARCHIVED GOAL PERFORMANCE HISTORIES -------------------

  date rng/cg HR Mph
Start
Cad Torque Watts Time  
30 Second (Course: Bellvale 1st Hill)
  07/03/10
m/6
154 (168) 16.0 104 (112) 11.81 (15.12) 294 (356) 1:01  

 
  date ring/cog watt/avg wgt p/w kg Level Goal (wgt: 121)
Bench Press
  date meth watt/avg wgt p/w kg Level Goal (wgt: 121)
  date meth watt/avg wgt p/w kg Level Goal (wgt: 121)

01/16/11

Bellvale Rd - Hill 1 (rise measured with Tech40 altimeter, distance with Powertap)

 429 ft    start at 40mph sign
 488 ft    end across from stop sign of Sugar Loaf Mountain Rd
 --------
   58 ft   rise in elevation
1637ft   distance (run)

3.352%  grade

 

this page last updated: 12/17/2012 10:39:04 AM
 

 

 

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