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Thursday's intervals done on Friday

Friday, July 06, 2012

I missed my ride yesterday. I had the air conditioning repair man coming to the house and had to take the car to work so I could get home quickly. They would call me at work a half an hour before they came. That really beats waiting at the house all day. Well, the AC is working well now that it has the correct coolant level. Oh yeah!

Yesterday’s intervals became today’s intervals. I rode 4 intervals of 5 minutes each, with 4-5 minutes rest between the intervals (RBI). Each interval was at a pace of 18-20 mph with an RBI pace of 16.5-17 mph. I did the first two intervals in the neighborhood and the other two on the commute. Good ride.

  Member Comments About This Blog Post:

CYCLINGSANDY 7/8/2012 8:34AM


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KAYZAKCX 7/6/2012 10:58PM

    Adopt, adapt, improve.

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GIGI_SINGS 7/6/2012 9:30AM

  Keep up the great job!

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LRK4CHRIST 7/6/2012 9:20AM

    Get it all in anyway u can. LOL! Move forward. and Keep ur Focus!

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ELRIDDICK 7/6/2012 9:15AM

  Thanks for sharing

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ELRIDDICK 7/6/2012 9:14AM

  Thanks for sharing

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late night internet

Wednesday, July 04, 2012

Stayed up way to late last night watching Trans-Siberian Orchestra videos on you tube. Slept in until 9AM. Got up, made a pot of coffee and had breakfast with my wife. I caught the last hour and a half of the fourth stage of the Tour de France. So, I didn't get out for a ride today until about 12:30. I would normally have preferred to be on the road at 6 AM, but you do what you got to do. 50.52 miles this afternoon during the heat of the day. I stopped by the building I work at to refill my water bottles twice during the ride. I went through 8 bottles of water and 2 of gatorade during the 3 hour ride. Well, at least I know I can handle the heat. Good hard, hot ride.

  Member Comments About This Blog Post:

BILL60 7/5/2012 8:35AM

    Good ride!!

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LEFTHANDLUKE 7/4/2012 9:54PM

    me too

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Gotta get faster.

Tuesday, July 03, 2012

I started my 15 week interval program today. I got started this morning later than I wanted to. The idea was to get 15-16 miles in the neighborhood before heading out on the commute. Instead of rolling out at 5:30, I didn't get going until 6:00. So I did one interval in the neighborhood, and the other two on the commute. My cruising pace was 15 mph when I started this program in January. My cruising pace is now 16 mph and my interval paces will need to increase accordingly. Today was 3x8 intervals @ 17-18 mph with a 5 minute RBI (rest between intervals). All three intervals were solid with my pace reaching 21.5 mph at times. All this was done with full rear panniers. If I stick with this program, I should see my cruising pace improving to 17 mph. Maybe, just maybe, I will be able to complete the Surry Century, on September 15th, in less than 6 hours. My current best century is 6 hr 10 min 48 sec ridden earlier this year at the MS 150. It all comes down to taking my interval training seriously and not slacking. If I want it... I gotta get off my butt and do it. No excuses.

  Member Comments About This Blog Post:

KAYZAKCX 7/4/2012 1:04AM

    Your blogs about your intervals push me to be more structured in my training. Thanks.

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Getting back to serious

Monday, July 02, 2012

This morning was very comfortable even though the humidity was rather high. It was nice to be able to get on the road again. My commuting was put on hold for two weeks while I recovered from poison ivy. I was able to get one evening and one early morning ride in during that time, but that was all. It’s good to be back. Oh yeah, I got to see a White Tail doe this morning. I tried to maintain a steady pace and not spook her. However, when I got about 100 feet from her she headed for the trees.

I was able to get on the road before 6 AM, so I did a couple of laps through the neighborhood. I am trying to bump up my mileage for the summer. I have set my goal for the year at 6000 miles. This breaks down to 500 miles per month, or 1500 miles per season. So far, so good. I have had at least 500 miles per month and at least 1500 per season. I am going to try to push this to 2000 miles for the summer. My weight loss has stalled over the last two months and I need to do something different. So in addition to pushing for 2000 miles, I will be starting my interval training again. I will be using the same 15 week program that I used earlier this year. When I started this 15 week program in January, I was averaging 14.5 miles per hour. By the time I finished the program, I was averaging 16 miles per hour. I am still rolling at 16 on average. I did my century at 16.1 and 75 miles the following day at 16.5. Perhaps at the end of the next 15 weeks, I can drop another 35 pounds and get to an average speed of 17 mph

  Member Comments About This Blog Post:

BILL60 7/3/2012 8:12AM

    Sounds like a plan. Good luck with it.

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TRYAGIN 7/2/2012 12:59PM

    Sounds like you are back on the trail. 500 miles a month is really great. Must be cool to see wildlife like that while riding.

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Finally riding again

Saturday, June 23, 2012

Well, first long ride in two weeks. I got into some pretty fierce poison ivy on the tenth. Three trips to the doctor and a ton of prescription steriods, and the body is responding nicely. I have had one early morning and one late evening ride during the last two weeks. I had to avoid the sun since the arms are still chewed up. Today I was able to use sunscreen on the arms and GET OUT AND RIDE! I rode 53 miles at a 16.4 mph pace and boy does it feel good. I will be able to start commuting again on Monday and I am really stoked about that. I'm thinking I will take on a self supported century early next month, depending on the weather. It's good to be back.

  Member Comments About This Blog Post:

DDOORN 6/27/2012 9:08AM

    Great news! Looking forward to hearing about your century!

Starting 7/5 I'll be tackling this expedition with a bike club buddy:


With our layover at "Bike Camp" from 7/5 to 7/8 we should be racking up a total of around 600 miles or so!


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BILL60 6/24/2012 8:05AM

    Welcome back, my friend. Now to some serious riding!!

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