🌋Hill Climb Ride🏔 nice effort👍

Completed Hill Climb Ride !!
The Mega Pretzel 56km /参加者数:59
GMT 21.Feb.pm8:05/JST 22.Feb.am5:05

本日のHill Climb RideはThe Mega pretzelの登り坂を活用してInterval training !!
コースレイアウトは下記の通りです。
=================
Start

• Volcano Flat Reverse
• Jungle Circuit Reverse
• Epic KOM Reverse
• Hilly Route Forward
• volcano KOM

Finish @KOM
=================
このThe Mega Pretzelは完走すると110km程度あるのですが、いつものトレーニング時間を考慮し、56km地点のVolcano KOMでFinishする設定としました。

メニューは下記の通りです。

====================

1.Lead in & Volcano KOM reverse
5w/kg*20sec-Rest*40sec**5set

2.Jungle circuit Reverse
4w/kg*3min-Rest*1min-4.5w/kg*2min

3.Epic KOM Reverse
3.5w/kg*5:00
3.8w/kg*4:00
4.0w/kg*3:00
4.3w/kg*2:00
4.5w/kg*1:00
Free *2:00

5w/kg*30sec-Rest*30sec**5set

4.Hilly Forward
Yellow 3.8w/kg
Red over 4.5w/kg
Same start

5.volcano KOM
Free!

====================

ノーフェンスにもかかわらず、素晴らしいグルーピングでした！

皆さん、楽しめましたか？🤗

お陰様で、割と綺麗なグラフが描けました📊

大変お疲れ様でした！

ーーーーーーーーーー

Completed Hill Climb Ride !!
The Mega Pretzel 56km / Number of participants: 59
GMT 21.Feb.pm8: 05 / JST 22.Feb.am5: 05

Today's Hill Climb Ride takes advantage of the uphill of The Mega pretzel and Interval training !!
The course layout is as follows.
=================
Start
-Volcano Flat Reverse
-Jungle Circuit Reverse
-Epic KOM Reverse
-Hilly Route Forward
-volcano KOM
Finish @KOM
=================
This Mega Pretzel finishes about 110 km when it completes, but in consideration of the usual training time, it was set to finish at 56 km Volcano KOM.

The menu is as follows.

====================

1.Lead in & Volcano KOM reverse
   5w / kg * 20sec-Rest * 40sec ** 5set

2.Jungle circuit Reverse
   4w / kg * 3min-Rest * 1min-4.5w / kg * 2min

3.Epic KOM Reverse
  3.5w / kg * 5: 00
  3.8w / kg * 4: 00
  4.0w / kg * 3: 00
  4.3w / kg * 2: 00
  4.5w / kg * 1: 00
  Free * 2: 00

   5w / kg * 30sec-Rest * 30sec ** 5set

4.Hilly Forward
   Yellow 3.8w / kg
   Red over 4.5w / kg
   Same start

5.volcano KOM
   Free!

====================

Great grouping despite no fence!

Did you enjoy yourself? 🤗

Thanks to you, I could draw a pretty graph 📊

Thank you very much!

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