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Training Log Archive: RD Tom

In the 7 days ending Aug 4:

activity # timemileskm+ft
  Cycling4 6:03:45 84.79(4:17) 136.46(2:40) 1981
  Yoga-Stretch2 1:30:00
  Total6 7:33:45 84.79 136.46 1981
  [1-5]6 7:20:40

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Saturday Aug 3 #

8 AM

Cycling (Long Medium Effort) 2:02:28 intensity: (34 @0) + (3:48 @1) + (30:44 @2) + (1:25:29 @3) + (1:53 @4) 27.74 mi (4:25 / mi) +773ft 4:18 / mi
ahr:140 max:151 shoes: Salsa Vaya M Supremes

Road route to Pittsford to pick up canal path. Got off at Culver to do part of MS 100k route. Up the one identified hill on Culver, around the north and east sides of Mendon Ponds Park and out Smith Rd (lovely downhill run). Can home on Mile Square, RR Mills, Corduroy thru Powder Mills Park, Sully Trail and then home. The segment of the MS 100k route was harder (bacon strip) and slower than expected. I owe it some more respect.

Friday Aug 2 #

Yoga-Stretch 45:00 [1]

2 PM

Cycling (Medium to Hard Effort) 1:00:38 intensity: (1:41 @0) + (4:44 @1) + (10:50 @2) + (31:08 @3) + (12:11 @4) + (4 @5) 15.11 mi (4:01 / mi) +261ft 3:57 / mi
ahr:141 max:155 shoes: Salsa Vaya M Supremes

Max HR of 185 on first half looks bogus. Actual max on return was 155. Time was limited so I went hard, especially on return on regular Salt Rd route. Might be fastest ever on this route.

Wednesday Jul 31 #

11 AM

Cycling (Easy to Medium Effort) 1:57:44 intensity: (4:37 @0) + (11:55 @1) + (1:07:16 @2) + (33:48 @3) + (8 @4) 26.84 mi (4:23 / mi) +685ft 4:17 / mi
ahr:133 max:150 shoes: Salsa Vaya M Supremes

Mostly flat route in Penfield-Walworth vicinity. Good ride.

Monday Jul 29 #

Yoga-Stretch 45:00 [1]

5 PM

Cycling (Easy to Medium Effort) 1:02:55 intensity: (6:13 @0) + (7:28 @1) + (20:26 @2) + (28:48 @3) 15.1 mi (4:10 / mi) +262ft 4:06 / mi
ahr:133 max:149 shoes: Salsa Vaya M Supremes

Basic Salt Rd loop. Faster than expected today.

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