Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC -  6x1:00/1:00r row

Warmup - 20:00 row

Ran easy LSW for 30 minutes then went at comfortable pace to 6 miles the did 20/60's  (20 seconds at 5K pace then 60 seconds easy to full recovery).  Ended up doing 16 as miscounted.  Cruised last mile at comfortable pace.  Good run overall and need to do more to get the speed in my legs more.

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Tony Konvalin

Mid-Long Run W/16 X 20/60's

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Ride#2 - Group Ride: Virginia's Blue Ridge TWENTY28 Road to LA (D) on The Fan Flats in Richmond

Ride #1 - The Big Ring in Watopia

Cool Down - EXR | Just Row on Checkpoint Bled, Bled

Third Try at Dec CTC - 6x1:00/1:00r row

Warmup - 20:00 row

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