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Training Log Archive: RD Tom

In the 7 days ending Nov 26, 2017:

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, 2017 #

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 Marathon Plus

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, 2017 #

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, 2017 #

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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