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Training Log Archive: Craig

In the 1 days ending Oct 8, 2016:

activity # timemileskm+mload
  Cycling1 2:08:21 12.8 20.6 2523.5
  Total1 2:08:21 12.8 20.6 2523.5

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Sa

Saturday Oct 8, 2016 #

3 PM

Cycling 1:28:21 [1] 20.6 km (14.0 kph) +25m

Around the bridges by bike with Liam. Coasted down to the Causeway with a strong tailwind then turned around and alternated between gentle spinning and coasting to wait for Liam on the way back.

Cycling 40:00 intensity: (5:00 @1) + (22:00 @3) + (13:00 @4)

Rolled down to the gym and spent a bit of time on the spin bike trying to make up for not expending any energy on the ride with Liam. About 12min warm up then 5x2min hard, 1min easy, 1x3min hard and 5min cool down.

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