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Friday, Pre-Race, Easy Ride w/30s F/E Intervals

Bike - Road Biking

12:37 PM - Friday, 29 Jun 2012
14.6 miles, 0:56:54
Avg/Max Speed: 15.4 / 25.1
(15.4)
Avg/Min Pace: 0:03:53 / 0:02:23
(0:03:53)
Avg/Max heart rate: 120 / 140
Avg/Max power: 0 / 0
Calories: 466
Cadence: 0
Altitude up/down: 0 / 0 ft
Tbp: 42/102
Conditions: 95F
Equivalent to
10mi0:38:02
25mi/40.2km1:40:27
50km2:06:29
100km4:23:43
100mi7:16:42
112mi8:12:26
 Notes: It's getting HOT & steamy! But right now it's still bearable. Dew point remians liveable at 68. Drastic ranget of temperatures; 99 with a heat index of 106 in town; 84 with a heat index of 92 at the beach. Steady 20+ MPH winds at the beach are keeping things cooler. It's windy off the beach--but no ocean cooling effect.
So, it was a hot ride--byt not terribly uncomfortable or draining. It was also a very low intensity ride. Lots of stops and start due to time of day & traffic issues. Got caught by drawbrdige at the beach again. I did get in 8 sort of unevenly spaced 30/30 intervals which felt pretty good. Feeling much better overall today. Still some pain in my achilles--and suprising in the front of both knees??
This is exactly the kind of easy day I needed to be ready for good race/workout tomorrow.

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