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Training Log Archive: RD Tom

In the 7 days ending Nov 26:

activity # timemileskm+ft
  Cycling2 2:13:33 32.56(4:06) 52.4(2:33) 390
  Stationary Bike1 50:39 14.0(3:37) 22.53(2:15)
  Yoga-Stretch1 45:00
  Total4 3:49:12 46.56 74.93 390
  [1-5]4 3:38:59

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Friday Nov 24 #

2 PM

Cycling (Easy Effort) 1:13:33 intensity: (2:39 @0) + (5:01 @1) + (21:04 @2) + (41:03 @3) + (3:46 @4) 15.56 mi (4:44 / mi) +390ft 4:37 / mi
ahr:138 max:153 shoes: Salsa Vaya

Penfield Pancake with newish access to Fellows Road and return. All of ride in middle chainring. Tailwind out and headwind back. 50 degree day.

Thursday Nov 23 #

9 PM

Cycling (Home Recumbent) 1:00:00 intensity: (1:19 @0) + (8:20 @1) + (40:47 @2) + (9:34 @3) 17.0 mi (3:32 / mi)
ahr:131 max:142 shoes: Recumbent Bike

Rolling routine, 2 setting, 5 max. Easy does it for whole hour.

Monday Nov 20 #

Yoga-Stretch 45:00 [1]

3 PM

Stationary Bike (Home Recumbent) 50:39 intensity: (6:15 @0) + (30:47 @1) + (13:37 @2) 14.0 mi (3:37 / mi)
ahr:120 max:135 shoes: Recumbent Bike

Home spin using Rolling routine, level 2 to 5 max.

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