First commute to work. Been both too chicken and too out of shape. I’m going to try once a week this summer.
“Lost” about 5 miles due to mess up starting computer the new update initializes differently.
Distance: 41.10 mi
Time: 4:02:27
Avg Speed: 10.2 mph
Elevation Gain: 1,512 ft
Calories: 3,325 C
Avg Temperature: 79.2 °F
Details
Timing
Time: 4:02:27
Moving Time: 3:46:10
Elapsed Time: 13:57:48
Avg Speed: 10.2 mph
Avg Moving Speed: 10.9 mph
Max Speed: 33.7 mph
hspl row
5x5x360
hspl decline
5x5x360
hspl shrug
5x5x450
hspl incline
5x5x270
Nice ride even with the crash and slide in 1-2 inch deep wet clay.
Distance: 14.26 mi
Time: 1:13:12
Avg Speed: 11.7 mph
Elevation Gain: 157 ft
Calories: 1,086 C
Avg Temperature: 76.0 °F
Details
Timing
Time: 1:13:12
Moving Time: 1:07:12
Elapsed Time: 1:13:13
Avg Speed: 11.7 mph
Avg Moving Speed: 12.7 mph
Max Speed: 21.8 mph
SpeedPace
Elevation
Elevation Gain: 157 ft
Elevation Loss: 135 ft
Min Elevation: 157 ft
Max Elevation: 186 ft
Cadence
Avg Bike Cadence: 71 rpm
Max Bike Cadence: 97 rpm
Committed to a Century on 7/20. A bit concerned. Mostly about seat time (boils down to average mph) and staying fueled…
Distance: 20.18 mi
Time: 1:31:28
Avg Speed: 13.2 mph
Elevation Gain: 344 ft
Calories: 1,580 C
Avg Temperature: 79.2 °F
Details
Timing
Time: 1:31:28
Moving Time: 1:31:11
Elapsed Time: 1:36:49
Avg Speed: 13.2 mph
Avg Moving Speed: 13.3 mph
Max Speed: 22.0 mph
SpeedPace
Elevation
Elevation Gain: 344 ft
Elevation Loss: 371 ft
Min Elevation: 383 ft
Max Elevation: 552 ft
Cadence
Avg Bike Cadence: 70 rpm
Max Bike Cadence: 174 rpm
Fastest “lap” (5 miles) 15.4 mph
Ride w/SO… She rolls!
Distance: 48.05 mi
Time: 4:12:15
Avg Speed: 11.4 mph
Elevation Gain: 945 ft
Calories: 3,335 C
Avg Temperature: 88.0 °F
Details
Timing
Time: 4:12:15
Moving Time: 4:10:42
Elapsed Time: 5:39:27
Avg Speed: 11.4 mph
Avg Moving Speed: 11.5 mph
Max Speed: 24.7 mph
SpeedPace
Elevation
Elevation Gain: 945 ft
Elevation Loss: 965 ft
Min Elevation: 125 ft
Max Elevation: 364 ft
Cadence
Avg Bike Cadence: 65 rpm
Max Bike Cadence: 122 rpm
Ride w/SO… She rolls!
Distance: 48.05 mi
Time: 4:12:15
Avg Speed: 11.4 mph
Elevation Gain: 945 ft
Calories: 3,335 C
Avg Temperature: 88.0 °F
Details
Timing
Time: 4:12:15
Moving Time: 4:10:42
Elapsed Time: 5:39:27
Avg Speed: 11.4 mph
Avg Moving Speed: 11.5 mph
Max Speed: 24.7 mph
SpeedPace
Elevation
Elevation Gain: 945 ft
Elevation Loss: 965 ft
Min Elevation: 125 ft
Max Elevation: 364 ft
Cadence
Avg Bike Cadence: 65 rpm
Max Bike Cadence: 122 rpm
Nice commute!
Thighs are fried. Can’t find bike shorts with large enough leg openings… Had to measure 25 1/4… So far that’s the only downside to Squats/Deads…
Distance: 45.05 mi
Time: 3:59:17
Avg Speed: 11.3 mph
Elevation Gain: 1,716 ft
Calories: 3,753 C
Avg Temperature: 76.1 °F
Details
Timing
Time: 3:59:17
Moving Time: 3:44:48
Elapsed Time: 14:08:27
Avg Speed: 11.3 mph
Avg Moving Speed: 12.0 mph
Max Speed: 35.8 mph
SpeedPace
Elevation
Elevation Gain: 1,716 ft
Elevation Loss: 1,614 ft
Min Elevation: 85 ft
Max Elevation: 398 ft
Cadence
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 211 rpm
Quick ride with So and Daughter:
7/5
Distance: 14.37 mi
Time: 15:25:30
Avg Speed: 0.9 mph
Elevation Gain: 787 ft
Calories: 892 C
Avg Temperature: 79.6 °F
Details
Timing
Time: 15:25:30
Moving Time: 2:21:20
Elapsed Time: 17:37:41
Avg Speed: 0.9 mph
Avg Moving Speed: 6.1 mph
Max Speed: 23.0 mph
SpeedPace
Elevation
Elevation Gain: 787 ft
Elevation Loss: 689 ft
Min Elevation: 31 ft
Max Elevation: 440 ft
Cadence
Avg Bike Cadence: 62 rpm
Max Bike Cadence: 189 rpm
Temperature
Avg Temperature: 79.6 °F
Min Temperature: 77.0 °F
Max Temperature: 95.0 °F
7/6
Summary
Distance: 9.09 mi
Time: 2:20:23
Avg Speed: 3.9 mph
Elevation Gain: 443 ft
Calories: 723 C
Avg Temperature: 88.5 °F
Details
Timing
Time: 2:20:23
Moving Time: 1:02:12
Elapsed Time: 2:20:24
Avg Speed: 3.9 mph
Avg Moving Speed: 8.8 mph
Max Speed: 25.5 mph
SpeedPace
Elevation
Elevation Gain: 443 ft
Elevation Loss: 423 ft
Min Elevation: 94 ft
Max Elevation: 232 ft
Cadence
Avg Bike Cadence: 65 rpm
Max Bike Cadence: 172 rpm
Temperature
Avg Temperature: 88.5 °F
Min Temperature: 84.2 °F
Max Temperature: 96.8 °F
first 7 day period over 100 miles!
113.56 for the week.
this week, no hope for decent mileage. 1) Bikes are in the shop from Sat to Wed, 2) can’t push too hard as we’re going to ride a century on the 20th…
short 56 miles to average 100… But hey that’s what targets are for.
Shoulder is still F’d will try an abbreviated upper body lift tomorrow, perhaps I can just slow the loss…
Was supposed to be an upper body lift, but got there and thought dead’s…
so
DL
3x5x315
3x405
2x3x405(straps)
2x500
2x1x550
500 and up felt god-awful heavy. Laying off for shoulder injury is taking a huge toll on my strength!
Yesterday
still laying off shoulders.
abbreviated upper body lift.
hspl row
5x5x360
hspl decline
3x5x450
4x450 (miss)
3x450 (miss, miss)…
hspl shrug
5x5x450
hspl incline
5x5x270
cable curls
6x10x80
only slight discomfort in shoulder after last couple sets of curls. It went away almost immediately!
Fun ride to dinner.
maybe 7-10 miles.
First 5, very nice. A couple hill reminded me that riding the day after deads is HARD.
Body seems to need much of heart/lungs (O2) capacity to recover.
We took short cut on the way home because it was 1) dark, 2) seriously raining and 3) a good bit of lightning. I died on the hills. Blew a shift on a steep hill and nearly went down.
Yesterday
still laying off shoulders.
abbreviated upper body lift.
hspl row
5x5x360
hspl decline
3x5x450
4x450 (miss)
3x450 (miss, miss)…
hspl shrug
5x5x450
hspl incline
5x5x270
cable curls
6x10x80
only slight discomfort in shoulder after last couple sets of curls. It went away almost immediately!
Fun ride to dinner.
maybe 7-10 miles.
First 5, very nice. A couple hill reminded me that riding the day after deads is HARD.
Body seems to need much of heart/lungs (O2) capacity to recover.
We took short cut on the way home because it was 1) dark, 2) seriously raining and 3) a good bit of lightning. I died on the hills. Blew a shift on a steep hill and nearly went down.
Nice ride.
Battery for sender went out on the speedo so no data. Ride was 53 miles @ 11.4 mph.
[quote]Null wrote:
2x500
2x1x550
500 and up felt god-awful heavy.
[/quote]
That’s because it IS!
Hey Farmer!
Will check in on your log.
Heavy is relative. I’m “down” to 266, so 500, well it’s not that much.
hspl row
5x5x360
hspl incline
5x5x270
hspl shrug
5x5x450
hspl decline
5x5x450 .
Felt good!
NO TWEAKS!
NO MISSES!
Not much to eat today may have something to do with this workout feeling harder. Anyway got through the workout in a rather good time.
hspl row
5x5x360
hspl incline
5x5x270
hspl shrug (felt heavier then it should)
5x5x450
hspl decline (felt heavier then it should)
5x5x360
VELO4YELLOW Ride in wake forest kinda sucked. It was by for and about hammer heads. Only a couple riders that weren’t using it as a training ride for racing. Way out of place, and made to feel so. Several smart-assed comments ensure we knew we didn’t fit in…
Distance: 63.31 mi
Time: 5:38:46
Avg Speed: 11.2 mph
Elevation Gain: 2,904 ft
Calories: 5,242 C
Avg Temperature: 86.2 °F
Details
Timing
Time: 5:38:46
Moving Time: 5:34:23
Elapsed Time: 6:39:34
Avg Speed: 11.2 mph
Avg Moving Speed: 11.4 mph
Max Speed: 38.5 mph
SpeedPace
Elevation
Elevation Gain: 2,904 ft
Elevation Loss: 2,920 ft
Min Elevation: 203 ft
Max Elevation: 444 ft
Cadence
Avg Bike Cadence: 66 rpm
Max Bike Cadence: 177 rpm
Temperature
Avg Temperature: 86.2 °F
Min Temperature: 77.0 °F
Max Temperature: 100.4 °F
VELO4YELLOW Ride in wake forest kinda sucked. It was by for and about hammer heads. Only a couple riders that weren’t using it as a training ride for racing. Way out of place, and made to feel so. Several smart-assed comments ensure we knew we didn’t fit in…
Distance: 63.31 mi
Time: 5:38:46
Avg Speed: 11.2 mph
Elevation Gain: 2,904 ft
Calories: 5,242 C
Avg Temperature: 86.2 °F
Details
Timing
Time: 5:38:46
Moving Time: 5:34:23
Elapsed Time: 6:39:34
Avg Speed: 11.2 mph
Avg Moving Speed: 11.4 mph
Max Speed: 38.5 mph
SpeedPace
Elevation
Elevation Gain: 2,904 ft
Elevation Loss: 2,920 ft
Min Elevation: 203 ft
Max Elevation: 444 ft
Cadence
Avg Bike Cadence: 66 rpm
Max Bike Cadence: 177 rpm
Temperature
Avg Temperature: 86.2 °F
Min Temperature: 77.0 °F
Max Temperature: 100.4 °F
I hate it that people are like that. Sometimes I feel like half the world is trapped in a high school mind set and trying to be part of the cool clique.
Especially when it is something obscure like competitive cycling, not something popular and mainstream… like weightlifting! 
One lady had just made a “smart” comment was just drooling over my Oreo’s. I did not offer the last one. Hee hee hee…
Tuesday’s commute:
New route to:
downsides?
First 2 1/2 miles are heavy traffic
Several to many unexpected rolling hills with stop signs at the bottom. Hills would be SO much easier with the momentum of the previous downhill.
At 266 lbs, I’m certainly a down hill specialist…
Distance: 44.98 mi
Time: 3:39:28
Avg Speed: 12.3 mph
Elevation Gain: 1,690 ft
Calories: 3,672 C
Avg Temperature: 83.3 °F
Details
Timing
Time: 3:39:28
Moving Time: 3:38:02
Elapsed Time: 13:46:32
Avg Speed: 12.3 mph
Avg Moving Speed: 12.4 mph
Max Speed: 39.4 mph
SpeedPace
Elevation
Elevation Gain: 1,690 ft
Elevation Loss: 1,726 ft
Min Elevation: 222 ft
Max Elevation: 514 ft
Cadence
Avg Bike Cadence: 68 rpm
Max Bike Cadence: 211 rpm
Temperature
Avg Temperature: 83.3 °F
Min Temperature: 71.6 °F
Max Temperature: 95.0 °F
Date night!
Met Mary after work…
Distance: 28.66 mi
Time: 2:26:33
Avg Speed: 11.7 mph
Elevation Gain: 545 ft
Calories: 2,046 C
Avg Temperature: 83.1 °F
Details
Timing
Time: 2:26:33
Moving Time: 2:25:31
Elapsed Time: 2:43:03
Avg Speed: 11.7 mph
Avg Moving Speed: 11.8 mph
Max Speed: 19.9 mph
SpeedPace
Elevation
Elevation Gain: 545 ft
Elevation Loss: 558 ft
Min Elevation: 304 ft
Max Elevation: 440 ft
Cadence
Avg Bike Cadence: 64 rpm
Max Bike Cadence: 129 rpm
Temperature
Avg Temperature: 83.1 °F
Min Temperature: 80.6 °F
Max Temperature: 91.4 °F
Beautiful night!