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Oct 20, 2023, 5:30 am

3 x 10 Minute Tempo 🏃🏻

Nailed this workout. Ran it like a tempo workout is supposed to be- hard but not gasping for air after each piece. Each 10 minute piece included an ascent up Heritage. First one started near Malloch office and went up clockwise and finished on Plain. Second one started on Plain and went up ccw, with a rare left turn from Hill onto County, then the last one started before Anthony and included Crystal/Belchoir then back up Padelford to Heritage going ccw again.

Did 3 minute recovery in between and averaged around 7:40 for the intervals. Heritage is a bigger hill than anything on the Harrisburg course, but it’s still good to be ready for any hills at race pace!

Nailed this workout. Ran it like a tempo workout is supposed to be- hard but not gasping for air after each piece. Each 10 minute piece included an ascent up Heritage. First one started near Malloch office and went up clockwise and finished on Plain. Second one started on Plain and went up ccw, with a rare left turn from Hill onto County, then the last one started before Anthony and included Crystal/Belchoir then back up Padelford to Heritage going ccw again. Did 3 minute recovery in between and averaged around 7:40 for the intervals. Heritage is a bigger hill than anything on the Harrisburg course, but it’s still good to be ready for any hills at race pace!
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By: Bill Starz
Started in: Berkley, MA, US
Distance: 7.5 mi
Selected: 7.5 mi
Elevation: + 358 / - 347 ft
Moving Time: 01:01:15
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Page Views: 3
Departed: Oct 20, 2023, 5:30 am
Starts in: Berkley, MA, US
Distance: 7.5 mi
Selected distance: 7.5 mi
Elevation: + 358 / - 347 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:01:16
Selection Duration: 3676
Moving Time: 01:01:15
Selection Moving Time: 01:01:15
Stopped Time: 00:00:01
Calories: 1339
Max Watts:
Avg Watts: 381 ( with 0s)
WR Power
Work
Max Speed: 8.8 mph
Avg Speed: 7.4 mph
Pace: 00:08:07
Moving Pace: 00:08:07
Max Cadence: 88 rpm
Min Cadence: 74 rpm
Avg Cadence: 81 rpm
Max HR: 179 bpm
Min HR: 76 bpm
Avg HR: 145 bpm

Time spent at or above each speed
Average grade at each speed

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