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Training Log Archive: RD Tom

In the 1 days ending Jan 24:

activity # timemileskm+ft
  Stationary Bike1 1:03:25 18.05(3:31) 29.05(2:11)
  Yoga-Stretch1 45:00
  Total2 1:48:25 18.05 29.05
  [1-5]2 1:47:53

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Fr

Friday Jan 24 #

Yoga-Stretch 45:00 [1]

9 AM

Stationary Bike (Medium to Hard Effort) 1:03:25 intensity: (32 @0) + (1:55 @1) + (5:26 @2) + (24:42 @3) + (30:50 @4) 18.05 mi (3:31 / mi)
ahr:147 max:161 shoes: Salsa-Supremes - Saris M2

Rouvy Cow Creek AR route 17.6 miles, 266 feet gain, 0% avg, 5% max, net elevation loss, 58:56, 132 avg watts, 200 watts max, 1.9 W/kg average, 2.86 W/kg max, 90 avg cadence, 17.9 mph. Started easy to medium and got sucked into chasing faux avatars and then chasing sub 60 minutes. Worked pretty hard over final slightly downhill miles. FInal 11.9 miles (from split 1 high point to finish) took 36:11, just a smidge under 20 miles per hour.
Garmin data - no warmup, straight into the Rouvy route. Slowest speed on the 5% grade was 7.3 mph. Did whole ride on middle ring. Lots of work on the 1 to 3% downgrades.

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