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Training Log Archive: RD Tom

In the 7 days ending Nov 1:

activity # timemileskm+ft
  Stationary Bike6 8:36:24 102.42(5:03) 164.83(3:08) 13273
  Total6 8:36:24 102.42(5:03) 164.83(3:08) 13273
  [1-5]6 8:27:04

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Saturday Oct 31 #

8 AM

Stationary Bike (Medium to Hard Effort) 1:23:14 intensity: (38 @0) + (2:16 @1) + (6:09 @2) + (55:07 @3) + (19:04 @4) 8.58 mi (9:42 / mi) +3411ft 7:03 / mi
ahr:145 max:153 shoes: Tacx Neo 2T

Rouvy Tour of Slovenia | Krvavec climb - last route in Challenge - 141 watts average, controlled effort without going hard at the finish.

Friday Oct 30 #

1 PM

Stationary Bike (Medium to Hard Effort) 45:18 intensity: (18 @1) + (1:41 @2) + (32:59 @3) + (10:20 @4) 10.98 mi (4:08 / mi) +1177ft 3:45 / mi
ahr:146 max:155 shoes: Tacx Neo 2T

Rouvy Race Wiggle Hell Of Hexham - drafting race but never managed to pair up with another rider. Just over a minute slower than past effort with Steve Henning (sp?). OK, got my second race for the Elite Level requirements. Average Power 143 watts vs 145 in prior effort. Average bpm 146 vs 153 in prior effort.

Thursday Oct 29 #

9 AM

Stationary Bike (Easy to Medium Effort) 1:47:01 intensity: (1:55 @0) + (9:55 @1) + (38:16 @2) + (55:44 @3) + (1:11 @4) 26.24 mi (4:05 / mi) +2262ft 3:46 / mi
ahr:136 max:152 shoes: Tacx Neo 2T

Rouvy Tour of Slovenia | ─îrnomelj - Novo Mesto Challenge ride - longish with 2000 feet of climbing. Worked a little too hard trying to get average speed up to 15 mph. Result was 14.7 mph.

Wednesday Oct 28 #

9 AM

Stationary Bike (Easy to Medium Effort) 42:54 intensity: (1:32 @0) + (6:13 @1) + (15:19 @2) + (19:50 @3) 11.17 mi (3:50 / mi) +468ft 3:42 / mi
ahr:134 max:146 shoes: Tacx Neo 2T

Rouvy Tour of Slovenia | Ljubljana - flat ride for the most part, Took it easy as a warmup for second ride of the day. Power 123 watts average.

Stationary Bike (Easy to Medium Effort) 52:23 intensity: (32 @0) + (33 @1) + (26:09 @2) + (25:09 @3) 7.91 mi (6:37 / mi) +1459ft 5:38 / mi
ahr:137 max:147 shoes: Tacx Neo 2T

Rouvy The Road to Hell - Halloween Challenge - another UK up and down ride with some 19% thrown in. Not too bad even though it was second ride of the day.

Tuesday Oct 27 #

3 PM

Stationary Bike (Easy to Medium Effort) 1:06:33 intensity: (3:16 @0) + (6:33 @1) + (11:22 @2) + (42:49 @3) + (2:33 @4) 12.21 mi (5:27 / mi) +1995ft 4:43 / mi
ahr:138 max:158 shoes: Tacx Neo 2T

Rouvy Halloween Challenge ride Prachatice - Kristanov - 136 average watts, last 20+ minutes harder at 142 watts avg as I kept a rider behind me from catching me; gaps closed to less than 200 feet on last climb and opened back up over the top of climb. Stupid. Rode too hard in last split of the route.

Monday Oct 26 #

11 AM

Stationary Bike (Medium to Hard Effort) 1:59:01 intensity: (1:27 @0) + (4:25 @1) + (41:24 @2) + (1:06:55 @3) + (4:50 @4) 25.33 mi (4:42 / mi) +2501ft 4:18 / mi
ahr:138 max:156 shoes: Tacx Neo 2T

Rouvy Halloween Challenge Ride Of The Fallen Leaves - 130 watts average, last split of 22 minutes was at 140 watts average, hardest part of the ride.

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