- Distance 135.00 km
- Time 05:40:00
- Max Speed 61.00 kph
- Average Speed 23.82 kph
- Average Pace 2:31 min/km
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June 30, 2007
Iona Island / Richmond / Steveston- Distance 111.78 km
- Time 04:28:00
- Average Speed 25.03 kph
- Average Pace 2:23 min/km
Brick
Ride for 4 hours with zone 2 to 3 heart rate. Transition to 30 minutes of running in zone 3 to 4. Find a good rythm and settle in to pace quickly on the run.
105 km ride
6.78 km run
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