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Training Log Archive: RD Tom

In the 1 days ending Jan 22:

activity # timemileskm+ft
  Stationary Bike1 55:33 13.25(4:12) 21.32(2:36)
  Yoga-Stretch1 45:00
  Total2 1:40:33 13.25 21.32
  [1-5]2 1:39:53

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Wednesday Jan 22 #

Yoga-Stretch 45:00 [1]

11 AM

Stationary Bike (Medium to Hard Effort) 55:33 intensity: (40 @0) + (2:41 @1) + (4:25 @2) + (24:10 @3) + (23:37 @4) 13.25 mi (4:12 / mi)
ahr:146 max:159 shoes: Salsa-Supremes - Saris M2

Rouvy Saranac Lake Countryside 11.38 miles, 561 feet gain, 1% average, short bit at 7% max, all done in middle chainring, 46:25, 130 watts avg, 186 watts max, 1.86 W/kg avg, 2.66 W/kg max, 91 rpm avg, 14.7 mph
Garmin data, about 7 minutes warmup and warm calibration (2.6 seconds coastdown), did the Saranac route, then did a hot calibration (2.9 seconds coastdown). Did not mean to go hard but was time constrained and anxious so got harder as miles passed.

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