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

After first two rides of the AM for 31 miles started with an easy 5 minutes then did 10 X 60 seconds at 120% of FTP (348) and then 180 seconds at easy recovery.  the 1 minute effort is harder than it first seems in the first 30 seconds.  Also with varying terrain it changes how to keep the power on.

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Tony Konvalin

Ride #3 - 10 X 60/180s on Triple Flat Loop - 53.5 Mile Ttl for AM

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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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