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Training Log Archive: RD Tom

In the 7 days ending Apr 29:

activity # timemileskm+ft
  Cycling3 5:31:21 68.67(4:50) 110.51(3:00) 2004
  Yoga-Stretch2 1:30:00
  Total5 7:01:21 68.67 110.51 2004
  [1-5]5 6:52:19

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Friday Apr 27 #

Yoga-Stretch 45:00 [1]

10 AM

Cycling (Long Easy Effort) 2:21:11 intensity: (4:00 @0) + (14:23 @1) + (1:12:47 @2) + (49:51 @3) + (10 @4) 29.38 mi (4:48 / mi) +998ft 4:39 / mi
ahr:134 max:150 shoes: Salsa Vaya

Out 31F and then straight to Walker Rd to 21 in Palmyra. Then back on Quaker Rd. Did short cut on canal path at Macedon. Took Walworth Rd back to 31F for return. Pretty much about as much as I could do without hitting the wall. Seemed like I had a tailwind coming back.

Thursday Apr 26 #

3 PM

Cycling (Long Easy Effort) 1:56:33 intensity: (2:59 @0) + (7:32 @1) + (42:59 @2) + (1:02:38 @3) + (25 @4) 23.72 mi (4:55 / mi) +614ft 4:48 / mi
ahr:136 max:150 shoes: Salsa Vaya

Penfield Pancake - Harris to State to County Line and south on County Line to Sweets Corner. A bit windy. About as much as I wanted to do. All of ride was in middle ring on Vaya.

Wednesday Apr 25 #

Yoga-Stretch 45:00 [1]

Monday Apr 23 #

2 PM

Cycling (Easy Effort) 1:13:37 intensity: (2:03 @0) + (5:30 @1) + (20:05 @2) + (43:04 @3) + (2:55 @4) 15.57 mi (4:44 / mi) +392ft 4:37 / mi
ahr:138 max:153 shoes: Salsa Vaya

Checked over the Vaya and rode it today. Warm day, actually overdressed. Light winds. did the Penfield Pancake. Slightly faster than recent times on the Soho.

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