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Training Log Archive: RD Tom

In the 7 days ending Aug 18:

activity # timemileskm+ft
  Cycling3 5:24:01 68.63(4:43) 110.45(2:56) 1422
  Yoga-Stretch2 1:30:00
  Total5 6:54:01 68.63 110.45 1422
  [1-5]5 6:23:37

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Saturday Aug 17 #

8 AM

Cycling (Medium to Hard Effort) 2:40:08 intensity: (1:51 @1) + (13:41 @2) + (1:49:43 @3) + (34:16 @4) + (37 @5) 35.16 mi (4:33 / mi) +1158ft 4:25 / mi
ahr:145 max:162 shoes: Salsa Vaya M Supremes

Rode from First U church while Anne has a board retreat. South on Clover to Mendon Ponds then east and south to Mendon and then south and west to Honeoye Falls. Weather and time were a problem so took 65 / Clover straight north. Almost made it back dry. Light rain at French Rd, medium rain at Monroe, downpour by Allens Creek and full gutters by Elmwood followed by wet feet. Rode hard for last few miles. 15mph average from Canfield Rd back to church. Max HR 162!

Friday Aug 16 #

Yoga-Stretch 45:00 [1]

Thursday Aug 15 #

4 PM

Cycling (Very Easy Effort) 1:36:36 intensity: (21:24 @0) + (47:37 @1) + (26:39 @2) + (56 @3) 18.35 mi (5:16 / mi)
ahr:120 max:141 shoes: Trek Soho

Ride with Devlin out canal path to Macedon canal park to look at three canals. Out had some quartering headwind. Back was faster due to being in light rain and having some tailwind. Devlin did great. Only one short stop going out. A short stop to look at the canals at Macedon and non-stop coming back.

Wednesday Aug 14 #

Yoga-Stretch 45:00 [1]

Tuesday Aug 13 #

9 AM

Cycling (Easy Effort) 1:07:17 intensity: (9:00 @0) + (33:28 @1) + (24:49 @2) 15.12 mi (4:27 / mi) +264ft 4:23 / mi
ahr:122 max:132 shoes: Salsa Vaya M Supremes

Intentionally easy effort, watching the HR and trying to keep it under 130. Almost succeeded. Average speed of 13.5 mph was a pleasant surprise.

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