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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Mike Smith

Log

Date Distance Time Pace Comments Action
10/30/23 2,052m 10:04.0 2:27.1

Df 90, sr 20,

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10/30/23 4,101m 20:14.0 2:28.0

Df 60, sr 28,

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10/29/23 4,010m 10:41.4 2:39.9 View workout
10/29/23 42,670m 1:30:00.0 2:06.5

Df, 135, 10 min warmup, then hold rpm at 65, steady Sunday ride.

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10/27/23 6,330m 15:01.6 2:22.4 View workout
10/27/23 4,210m 20:04.0 2:22.9

Df 90, sr 20,

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10/27/23 4,044m 20:02.2 2:28.6

Df 90, sr 20,

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10/26/23 12,476m 30:02.5 2:24.4

Df 60, rpm 75,

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10/26/23 6,143m 30:01.8 2:26.6

Df 90, sr 22,

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10/26/23 6,098m 30:02.7 2:27.8

Df 65, sr 30,

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10/25/23 3,010m 7:30.7 2:29.7 View workout
10/25/23 25,353m 1:00:02.1 2:22.0

Df 60, rpm 75, easy hour. Phone app didn’t download.

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10/24/23 12,000m 29:02.6 2:25.2

Df 70, rpm 70,

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10/24/23 4,110m 20:02.9 2:26.3

Df 100, sr under 20.

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10/24/23 4,042m 20:07.2 2:29.3

Df 55, sr 28,

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10/24/23 4,091m 20:02.6 2:26.9

Df 100, sr under 20,

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10/24/23 3,953m 20:02.4 2:32.0

Df 55, sr 28,

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10/23/23 24,069m 1:00:01.8 2:29.6

Easy day, df 70, 10 min warmup, then keep rpm under 70, hr good,

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10/22/23 1,695m 5:02.5 2:58.4 View workout
10/22/23 93,328m 3:20:11.4 2:08.7

Tried a 100000,f first time.,while watching the rugby World Cup, learnt a lot, I’ll try again next month, df 130,rpm 64.

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