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Training Log Archive: RD Tom

In the 7 days ending Aug 11:

activity # timemileskm+ft
  Cycling4 8:38:56 110.14(4:43) 177.25(2:56) 3921
  Yoga-Stretch3 2:15:00
  Total7 10:53:56 110.14 177.25 3921
  [1-5]7 10:29:20

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Sunday Aug 11 #

8 AM

Cycling (Long Medium Effort) 3:16:17 intensity: (4:28 @0) + (19:34 @1) + (1:05:38 @2) + (1:40:29 @3) + (6:08 @4) 38.87 mi (5:03 / mi) +1888ft 4:50 / mi
ahr:137 max:154 shoes: Salsa Vaya M Supremes

Roads to Bushnells Basin to pick up Garnsey Rd and the RBC Garnsey Grumble #82 route. Lots of early climbing over Garnsey and Steele and High Street. Lots of short climbs getting to Mendon Ponds Park. A bit easier for final ten or so.Some tailwind at end. Lots of granny gear on climbs kept this an easy ride for most part.

Friday Aug 9 #

Yoga-Stretch 45:00 [1]

9 AM

Cycling (Long Medium Effort) 3:04:52 intensity: (7:06 @0) + (10:18 @1) + (55:30 @2) + (1:49:12 @3) + (2:46 @4) 40.28 mi (4:35 / mi) +1152ft 4:28 / mi
ahr:137 max:156 shoes: Salsa Vaya M Supremes

RBC Fairport to Mormon Hill route. Easy outbound to Palmyra (14.6 avg) thanks to quartering tailwind. More difficult going south and coming back with quartering headwind (about 2 mph slower on average). Good long workout with minimal time stopped after the Palmyra convenience store purchase of coke and candy bar.

Wednesday Aug 7 #

Yoga-Stretch 45:00 [1]

4 PM

Cycling (Easy Effort) 1:04:42 intensity: (13:02 @0) + (19:23 @1) + (29:43 @2) + (2:34 @3) 15.13 mi (4:17 / mi) +263ft 4:12 / mi
ahr:122 max:143 shoes: Salsa Vaya M Supremes

Easy spin on Salt Road Loop.

Monday Aug 5 #

Yoga-Stretch 45:00 [1]

3 PM

Cycling (Easy to Medium Effort) 1:13:05 [3] 15.86 mi (4:36 / mi) +618ft 4:27 / mi
shoes: Salsa Vaya M Supremes

Furman Hills east and west. Short on time today. Did the hills at medium effort without heart rate monitor.

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