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Training Log Archive: RD Tom

In the 1 days ending Jan 23:

activity # timemileskm+ft
  Stationary Bike1 1:04:11 14.07(4:34) 22.64(2:50)
  Total1 1:04:11 14.07(4:34) 22.64(2:50)
  [1-5]1 1:02:07

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Th

Thursday Jan 23 #

5 PM

Stationary Bike (Medium to Hard Effort) 1:04:11 intensity: (2:04 @0) + (1:33 @1) + (8:08 @2) + (42:12 @3) + (10:14 @4) 14.07 mi (4:34 / mi)
ahr:142 max:156 shoes: Salsa-Supremes - Saris M2

Rouvy version of Sweets Corner - Salt Road loop. 13.61 miles, 593 feet gain, 1% average, 13% max, 57:03, 114 watts average, 230 watts max power, 1.63 W/kg avg, 3.29 W/kg max, 95 rpm average, 14.3 mph
Garmin data... very short warmup 2:14 for 0.35 mi, Rouvy route in 57:00, 13.03 mi, 13.7 mph, 143 bpm avg, 156 bpm max, 91 avg cadence. Very short cooldown 5 minutes 0.69 miles.

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