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View album2013 - "The Year Of The Run"
December 5
December 4
December 3
December 2
Sport
- Bike Trainer
- 45m
Winter Bike W4 D3 TEST DAY
15' warmup
5' test:
22.4mph
1.87 miles
86rpm
174bpm
5' recovery then 15' @ 80%
5' cooldown
Best 2 tests:
20' test - 20.5mph (277watts)
5' test -- 22.4mph (332watts)
-------------------------------
CP = 256watts (19.8mph)
December 1
November 30
Sport
- Bike Trainer
- 45m
Winter Bike Week 4 Day 1 - Repeat Testing Day
KK trainer, 3 turns, tire pressure 115
20 minute TT Power test
Avg MPH - 20.4
Avg Watts - 274
Avg HR - 176
Distance - 6.8
Average Cadence - 86
November 29
CKinsey's Training Log
My friends
December 2011 
Volume
Time
Distance
Upcoming races
- Morton Pumpkin Classic 10k (Run)9/14/2013 Morton, Illinois
- Indianapolis Monumental Marathon (Run)11/2/2013 Indianapolis, Indiana
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Winter Bike W5 D1
20' warmup
5x 1' (1')
21.5mph (308watts)
21mph (292watts)
21mph (292watts)
20.9mph (289watts)
21.8mph (318watts) Baseline for next week
15' - 18mph (209watts) 90rpm
5' Cooldown