Day 5 of January Challenge - EXR | Just Row in Rod Eyot Loop, Henley

15:00 row - Still Fighting Head Cold - Part of Jan Challenge of a minimum of 500m a day

10:00 row - Part of C2 Challenge

5:00 row - part of C2 Challenge

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

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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Day 5 of January Challenge - EXR | Just Row in Rod Eyot Loop, Henley

15:00 row - Still Fighting Head Cold - Part of Jan Challenge of a minimum of 500m a day

10:00 row - Part of C2 Challenge

5:00 row - part of C2 Challenge

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

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