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Training Log Archive: RD Tom

In the 7 days ending Jul 28, 2019:

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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MoTuWeThFrSaSu

Saturday Jul 27, 2019 #

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, 2019 #

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, 2019 #

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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