Activity starting: 9/02/2012 21:43

9/02/2012 21:43: Indoor - HomeSweetHome - 30,60 km - 01:00:03.0 h

Summary Location HomeSweetHome Start Time 9/02/2012 21:43 (UTC+01:00) Category My Activities:Cycling:Indoor Distance 30,60 km Time 01:00:03.0 Time Moving 01:00:03.0 Stopped 00:00:00.0 Average speed 30,6 km/h Max. speed 34,3 km/h Average heart rate 147 bpm Max. heart rate 160 bpm Average cadence 91 rpm Max. cadence 109 rpm Average power 166 W Max. power 248 W Weather PartClouds; -1,0 °C Calories 695 kCal Notes 02091200.CSV

no GPS route

Splits

No

Type

Start Time

Start Distance

Duration

Distance

Average Speed

Average Cadence

Average Heart rate

Heart beats per km

Average Power

Calories Burnt

Notes

1

Active

21:43:01

0,00 km

00:02:10.0

1,00 km

27,7 km/h

83 rpm

118 bpm (63%)

256 bpkm

142 W

20 kCal

2

Active

21:45:11

1,00 km

00:02:01.0

1,00 km

29,8 km/h

89 rpm

134 bpm (72%)

270 bpkm

151 W

20 kCal

3

Active

21:47:12

2,00 km

00:02:02.0

1,00 km

29,5 km/h

89 rpm

135 bpm (72%)

275 bpkm

151 W

20 kCal

4

Active

21:49:14

3,00 km

00:02:02.0

1,00 km

29,5 km/h

89 rpm

136 bpm (73%)

276 bpkm

148 W

20 kCal

5

Active

21:51:16

4,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

143 bpm (77%)

280 bpkm

170 W

22 kCal

6

Active

21:53:13

5,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

145 bpm (77%)

282 bpkm

168 W

21 kCal

7

Active

21:55:10

6,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

149 bpm (80%)

290 bpkm

168 W

22 kCal

8

Active

21:57:07

7,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

148 bpm (79%)

291 bpkm

165 W

21 kCal

9

Active

21:59:05

8,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

148 bpm (79%)

289 bpkm

168 W

22 kCal

10

Active

22:01:02

9,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

150 bpm (80%)

295 bpkm

165 W

21 kCal

11

Active

22:03:00

10,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

147 bpm (79%)

290 bpkm

165 W

21 kCal

12

Active

22:04:58

11,00 km

00:01:55.0

1,00 km

31,3 km/h

94 rpm

149 bpm (80%)

286 bpkm

174 W

22 kCal

13

Active

22:06:53

12,00 km

00:01:56.0

1,00 km

31,0 km/h

93 rpm

151 bpm (81%)

292 bpkm

170 W

22 kCal

14

Active

22:08:49

13,00 km

00:01:56.0

1,00 km

31,0 km/h

94 rpm

152 bpm (81%)

293 bpkm

175 W

22 kCal

15

Active

22:10:45

14,00 km

00:01:55.0

1,00 km

31,3 km/h

94 rpm

151 bpm (80%)

288 bpkm

172 W

22 kCal

16

Active

22:12:40

15,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

149 bpm (80%)

294 bpkm

166 W

21 kCal

17

Active

22:14:38

16,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

152 bpm (81%)

298 bpkm

166 W

21 kCal

18

Active

22:16:36

17,00 km

00:01:56.0

1,00 km

31,0 km/h

93 rpm

150 bpm (80%)

291 bpkm

169 W

21 kCal

19

Active

22:18:32

18,00 km

00:01:58.0

1,00 km

30,5 km/h

93 rpm

151 bpm (81%)

298 bpkm

167 W

22 kCal

20

Active

22:20:30

19,00 km

00:01:56.0

1,00 km

31,0 km/h

83 rpm

148 bpm (79%)

287 bpkm

173 W

22 kCal

21

Active

22:22:26

20,00 km

00:01:46.0

1,00 km

34,0 km/h

82 rpm

154 bpm (83%)

273 bpkm

222 W

26 kCal

22

Active

22:24:12

21,00 km

00:01:48.0

1,00 km

33,3 km/h

85 rpm

158 bpm (84%)

284 bpkm

206 W

24 kCal

23

Active

22:26:00

22,00 km

00:01:54.0

1,00 km

31,6 km/h

88 rpm

154 bpm (82%)

293 bpkm

181 W

23 kCal

24

Active

22:27:54

23,00 km

00:01:58.0

1,00 km

30,5 km/h

92 rpm

152 bpm (81%)

299 bpkm

164 W

21 kCal

25

Active

22:29:52

24,00 km

00:02:02.0

1,00 km

29,5 km/h

88 rpm

148 bpm (79%)

301 bpkm

148 W

20 kCal

26

Active

22:31:54

25,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

150 bpm (80%)

293 bpkm

169 W

22 kCal

27

Active

22:33:51

26,00 km

00:01:57.0

1,00 km

30,8 km/h

92 rpm

153 bpm (82%)

298 bpkm

169 W

22 kCal

28

Active

22:35:48

27,00 km

00:01:57.0

1,00 km

30,8 km/h

93 rpm

151 bpm (81%)

295 bpkm

168 W

22 kCal

29

Active

22:37:45

28,00 km

00:02:00.0

1,00 km

30,0 km/h

89 rpm

150 bpm (80%)

299 bpkm

157 W

21 kCal

30

Active

22:39:45

29,00 km

00:02:05.0

1,00 km

28,8 km/h

87 rpm

148 bpm (79%)

308 bpkm

139 W

19 kCal

31

Active

22:41:50

30,00 km

00:01:13.0

0,60 km

29,6 km/h

92 rpm

146 bpm (78%)

296 bpkm

156 W

12 kCal

Totals:

01:00:03.0

30,60 km

30,6 km/h

91 rpm

147 bpm (79%)

289 bpkm

166 W

657 kCal

Heart Rate

Min.	Max.	Avg.
87,0 bpm	160,0 bpm	147,3 bpm

Splits: Kilometer

Cadence

Min.	Max.	Avg.
8,3 rpm	108,8 rpm	90,5 rpm

Splits: Kilometer

Power

Min.	Max.	Avg.
37,8 W	248,3 W	166,4 W

Splits: Kilometer
A click on an AD is much appreciated if you find this information helpful or you want to sponsor my gear :-)

Gert

Garmin Training Plans – Triathlon , Running , Marathon

Some very nice training plans by the Garmin folks can be found here.

Best of all … you can upload those training plans to your garmin watches !

Triathlon plans are divided in Beginner and Intermediate for the sprint and olympic distance

Marathon plans are divided in Beginner, Intermediate and Advanced

http://gbr.garmin.com/winter-training/en/plans/training-plans.html

Please be so kind to click on an Ad if you find this information useful. It allows me to keep buying those nifty tech tools :-)

thx,

Gert

Garmin 910XT Delivery Date – Update

Just a little update to inform you … shipping should start next week and the manuals are online on the Garmin site.

The Quick Start Manual can be found here Download

The Owner’s Manual can be found here Download

A click on an Ad is much appreciated if you find this information helpful.

Gert

Lemond Power Pilot Firmware – Version 63 released

The latest Lemond Power Pilot Firmware version is 63 and can be found here

ftp://files.lemondfitness.com/~lemondfitness/PowerPilot/

A guideline on how to upgrade to this version can be found here

http://starttotriatlon.blogspot.com/2012/01/how-to-upgrade-firmware-of-your-lemond.html

Fixed issues in this version:

• An issue with missing torque value has been resolved
• An issue where average speed does not appear to match up with total distance has been resolved
• An issue with pairing when a combo sensor is in close proximity has been resolved
• An issue with HR Zone information not displaying correctly has been resolved

New and updated features in this version:

• The maximum possible length of a recorded workout has been expanded to 6 hours
• The maximum duration of console pause function has been expanded to 4 hours
• A Spin-down calibration is now available to increase/verify the accuracy of the power calculation and adjust for variability in Revolution trainer
• Speed/Cadence combo sensors are now supported (only the Cadence will be used) e.g. the Garmin Speed / Cadence Sensor GSC 10 ( the one I own)

How you can pair a speed/cadence combo sensor can be found here

http://starttotriatlon.blogspot.com/2012/01/pairing-lemond-power-pilot-with-garmin.html

If you find this blog post useful please be so kind to click on an AD.

Greetings,

Gert

Pairing a Lemond Power Pilot with a Garmin Speed / Cadence Sensor GSC 10

This post describes what you need in order to pair your Lemond Power Pilot with the Garmin Speed / Cadence Sensor and what needs to be done in order to get it working.

What do you need:

• The obvious:
  • Lemond Power Pilot
  • Garmin Speed/Cadence sensor GSC 10
• The not so obvious:
  • Power Pilot Firmware - version 63 ==> This version allows the power pilot to use speed/cadence combo sensors (only the Cadence will be used)

What needs to be done:

1. Check the firmware version of the Power Pilot and upgrade if necessary – Howto can be found here http://starttotriatlon.blogspot.com/2012/01/how-to-upgrade-firmware-of-your-lemond.html including the link to the latest firmware.
2. To enter Pairing Mode press and hold the DIST/SPEED and STOP buttons for three (3) seconds                                           
3. Press the HR/KCAL button. “Pair” will blink on the display until pairing is complete.                                                         Note: Both sensors must have been active within the last twenty (20) minutes in order to pair. Pedal to activate sensors.
4. If pairing is successful, the display will show the ID codes of both sensors:           
5. Your Garmin Speed / Cadence sensor GSC 10 is now successfully connected to your Lemond Revolution Power Pilot

If you find this blog post useful please be so kind to click on an AD.

Greetings,

Gert

How to upgrade the Firmware of your Lemond Revolution Power Pilot

A short description on where to find the proper firmware and how to update the Power Pilot to the latest version.

The latest firmware for your Lemond Revolution Power Pilot can be found here ftp://files.lemondfitness.com/~lemondfitness/PowerPilot/

Upgrade process for your Lemond Power Pilot

1. Load the firmware file (FB611.hex) onto your USB flash drive using your PC.
   Note: We recommend that only LeMond Power Pilot data be present on the flash drive during this process as we cannot guarantee the integrity of data not related to the Power Pilot.
2. Open the battery compartment on the back of the Power Pilot using a phillips-head screwdriver and remove both batteries.
3. Insert your flash drive into the USB port on the right side of the Power Pilot.
4. Re-install the batteries into the Power Pilot. Your Power Pilot will reboot with a blank screen 4. followed by all icons being displayed at once. This indicates that the firmware is updating.                                        
5. When the firmware is updated your Power Pilot will automatically boot into Pairing mode and the word “Pair” will be displayed.
   Note: If your Power Pilot does not boot into pairing mode your firmware is up to date.
6. Press the HR/KCAL button to initiate the pairing process and pedal your bike on the Revolution to activate the sensors. “Pair” will blink on the display during the pairing process. Once pairing process is complete the sensor ID’s.
   Note: The sensors must be activated in order to pair them with the Power Pilot.
7. Press and hold the DIST/SPEED and STOP buttons for 3 seconds to exit pairing mode.
8. The firmware update process restores all your personal settings back to factory defaults. Therefore it is necessary to re-set all settings in settings mode. Press and hold the HR/KCAL button for 3 seconds to enter settings mode.
9. Use the Up and Down buttons to adjust the blinking item.                                                                  Then press the HR/KCAL button to confirm your selection and move to the next setting. When you are finished with all your settings press and hold the HR/KCAL button for 3 seconds  to exit back to normal operation mode. If you do not exit settings mode in this fashion your changes will be lost.
10. Secure the battery compartment door with a phillips-head screwdriver.
11. Once you have completed the update process and set your settings you may remove the USB flash drive from the Power 11. Pilot and remove the firmware file (FB611.hex) from the flash drive using your PC.

If you find this blog post useful please be so kind to click on an AD.

Greetings,

Gert