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Training Log Archive: RD Tom

In the 7 days ending Oct 25:

activity # timemileskm+ft
  Stationary Bike6 6:24:58 72.47(5:19) 116.63(3:18) 10116
  Cycling1 1:28:59 19.84(4:29) 31.93(2:47) 381
  Total7 7:53:57 92.31(5:08) 148.56(3:11) 10497
  [1-5]7 7:44:50

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Sunday Oct 25 #

12 PM

Stationary Bike (Medium Effort) 1:05:09 intensity: (1:21 @0) + (5:08 @1) + (15:34 @2) + (40:59 @3) + (2:07 @4) 16.34 mi (3:59 / mi) +1028ft 3:46 / mi
ahr:137 max:157 shoes: Tacx Neo 2T

Rouvy Cape Naturaliste, ride in Halloween Challenge. Easy to medium effort except for last couple of miles when went hard to finish under 1:06.

Saturday Oct 24 #

12 PM

Stationary Bike (Medium Effort) 52:37 intensity: (11 @1) + (15:40 @2) + (36:46 @3) 17.57 mi (3:00 / mi) +851ft 2:52 / mi
ahr:139 max:149 shoes: Tacx Neo 2T

Rouvy drafting race. Cow Creek - Did two person time trial with Steve Henning. 128 watts avg, 139 bpm avg.

Friday Oct 23 #

10 AM

Cycling (Easy Effort) 1:28:59 intensity: (4:00 @0) + (24:12 @1) + (1:00:24 @2) + (23 @3) 19.84 mi (4:29 / mi) +381ft 4:24 / mi
ahr:127 max:138 shoes: Bike Friday

Outside - N on Watson-Dublin-Harris to Kennedy to County Line and home on Sweets Corner and Salt Rd. Easy effort. Nice warm day. Bike Friday did OK.

Thursday Oct 22 #

2 PM

Stationary Bike (Easy to Medium Effort) 57:12 intensity: (1:40 @0) + (7:04 @1) + (26:51 @2) + (17:41 @3) + (3:56 @4) 9.46 mi (6:03 / mi) +1497ft 5:16 / mi
ahr:135 max:153 shoes: Tacx Neo 2T

Rouvy requred route - Tirli from Punta Ala - 132 watts avg.

Wednesday Oct 21 #

2 PM

Stationary Bike (Medium to Hard Effort) 56:57 intensity: (2 @0) + (1:07 @1) + (3:57 @2) + (21:30 @3) + (30:21 @4) 5.89 mi (9:40 / mi) +2090ft 7:14 / mi
ahr:148 max:156 shoes: Tacx Neo 2T

Rouvy required route Arabba - Passo Pordoi - 148 watts average.

Tuesday Oct 20 #

8 AM

Stationary Bike (Medium Effort) 1:37:57 intensity: (1:46 @0) + (4:09 @1) + (7:59 @2) + (1:22:22 @3) + (1:41 @4) 17.3 mi (5:40 / mi) +2587ft 4:58 / mi
ahr:143 max:152 shoes: Tacx Neo 2T

Rouvy route Pomarance from Saline - 131 watts average.

Monday Oct 19 #

7 PM

Stationary Bike (Medium to Hard Effort) 55:06 intensity: (18 @0) + (3:06 @1) + (5:22 @2) + (24:49 @3) + (21:31 @4) 5.91 mi (9:19 / mi) +2063ft 7:00 / mi
ahr:145 max:159 shoes: Tacx Neo 2T

Rouvy Cup of Tea Challenge - Bealach-na-Ba climb - 148 watts avg

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