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Training Log Archive: RD Tom

In the 1 days ending Jan 20:

activity # timemileskm+ft
  Stationary Bike1 1:58:31 31.19(3:48) 50.19(2:22)
  Total1 1:58:31 31.19(3:48) 50.19(2:22)
  [1-5]1 1:54:57

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Mo

Monday Jan 20 #

11 AM

Stationary Bike (Medium to Hard Effort) 1:58:31 intensity: (3:34 @0) + (7:28 @1) + (43:02 @2) + (52:46 @3) + (11:41 @4) 31.19 mi (3:48 / mi)
ahr:137 max:161 shoes: Salsa-Supremes - Saris M2

Rouvy Route Autumn Ride in West Jutland (Denmark on coast, FLAT), 1:54:28, 29.19 miles, 82 feet of gain, 0% avg, 1% max grade, 106 watts average, 173 watts max, 1.52 W/kg, 2.48 W/kg max, 87 rpm Rouvy avg, 15.3 mph Rouvy avg. Rouvy laps 10 mi 40:44, 15 mi 1:00:06, 20 mi 1:19:28, 25 mi 1:37:31, final 4.19 mi 16:54 as a cooldown segment.
Garmin data: 25 garmin mile split 1:33:54 (a 40K PR for me). Delta with Rouvy 25 mile point was about a mile, about 1:37:31. Including a short cooldown, total Garmin distance was 31.19 in 1:58:31 which would be a big 50K PR if outdoors.

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