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Training Log Archive: RD Tom

In the 7 days ending Jul 28:

activity # timemileskm+ft
  Cycling3 3:35:03 49.16(4:22) 79.12(2:43) 1162
  Yoga-Stretch1 45:00
  Total4 4:20:03 49.16 79.12 1162
  [1-5]4 4:06:43

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Saturday Jul 27 #

12 PM

Cycling (Easy Effort) 1:04:41 intensity: (4:10 @0) + (4:00 @1) + (20:16 @2) + (35:59 @3) + (16 @4) 14.94 mi (4:20 / mi) +266ft 4:15 / mi
ahr:136 max:150 shoes: Salsa Vaya M Supremes

Penfield Pancake variant. North on Watson to 441, zagged east to Dublin and took it north to Sweets Corner and the rest of the usual route.

Friday Jul 26 #

Yoga-Stretch 45:00 [1]

3 PM

Cycling (Easy to Medium Effort) 1:25:05 intensity: (6:24 @0) + (9:55 @1) + (27:01 @2) + (36:05 @3) + (5:40 @4) 18.8 mi (4:32 / mi) +634ft 4:23 / mi
ahr:135 max:158 shoes: Salsa Vaya M Supremes

Out Quaker Rd (it is finally open again) and north on Hogan to Gananda Parkway, back over Furman Hills going pretty hard and home again.

Tuesday Jul 23 #

3 PM

Cycling (Easy to Medium Effort) 1:05:17 intensity: (2:46 @0) + (4:19 @1) + (15:21 @2) + (36:56 @3) + (5:55 @4) 15.42 mi (4:14 / mi) +262ft 4:10 / mi
ahr:139 max:156 shoes: Salsa Vaya M Supremes

Regular Salt Road route. Felt good. Very nice day.

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