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Saturday - October 31

Bike

2h 32m 11s
47.01 miles
18.53 Mi/hr

https://connect.garmin.com/modern/activity/5753705702
garmin file

combined ride of 2.5 hrs; AP/NP-200/220w

https://connect.garmin.com/modern/activity/5753395250
Zsun 2 hr Base Builder

https://connect.garmin.com/modern/activity/5753608587
3R Endurance Steady Ride [~3.0//2.5w/kg avg] (C)-x 30 minutes

Run

34m 43s
3.26 miles
10m 39s /Mi

https://connect.garmin.com/modern/activity/5754320390

post bike 'run'; legs are fried; had to walk a bit with calf pulling; feels ok now

Calories out: 4687 From lifestyle:2480, From activities:2207

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Friday - October 30

Bike #1

30m 51s
8.87 miles
17.25 Mi/hr

https://connect.garmin.com/modern/activity/5748481163
garmin

1 min power attempt-got ~454w by Garmin; 461 by Strava

basically my 2nd best ever and it can be improved

Bike #2

1h 59m 26s
31.90 miles
16.03 Mi/hr

https://connect.garmin.com/modern/activity/5749516327
garmin

Dust in the Wind-down to 9 cycling routes left

Run

32m 48s
3.25 miles
10m 05s /Mi

https://connect.garmin.com/modern/activity/5749770904

with 6x30sec strides

Calories out: 4648 From lifestyle:2483, From activities:2164

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Thursday - October 29

Bike

42m 55s
12.69 miles
17.74 Mi/hr

https://connect.garmin.com/modern/activity/5746337452

ez plus one hard minute...

Calories out: 3120 From lifestyle:2597, From activities:523

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Wednesday - October 28

Run

32m 28s
3.25 miles
09m 59s /Mi

https://connect.garmin.com/modern/activity/5742082674

easy TM run post work

Calories out: 2935 From lifestyle:2606, From activities:330

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Tuesday - October 27

Bike

21m 31s
7.47 miles
20.83 Mi/hr

https://connect.garmin.com/modern/activity/5737681715
zwift

Zwift - ZHQ FutureWorks Crit City Race - Anti-sandbagging (B)

AP/NP-269/273w

**New FTP of 255w--not sure I'll use it...

https://connect.garmin.com/modern/activity/5737688118
garmin

Calories out: 2964 From lifestyle:2615, From activities:350

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Monday - October 26

Run

41m 09s
4.25 miles
09m 41s /Mi

https://connect.garmin.com/modern/activity/5730742154

couch to sky k run-zwift NY

Calories out: 3058 From lifestyle:2599, From activities:460

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Sunday - October 25

Bike

1h 30m 19s
25.96 miles
17.24 Mi/hr

https://connect.garmin.com/modern/activity/5727094597
garmin

Muir and the Mountain plus Repack Ridge for the first time

Run

1h 01m 57s
6.37 miles
09m 43s /Mi

https://connect.garmin.com/modern/activity/5727833440

Zwift 10K Run-Hudson Roll
3rd in D; had to sprint at the end to catch him...

Sport

Tennis
2h 00m

did better after a week off:

3-4
7-0
3-4

13 games earned us best in our bracket and we moved up the ladder; better communication and we were a bit more relaxed; but we have company next weekend, then I'm on call, so a few more weeks off--I don't mind...tennis is hard