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BARRONVC's Photo BARRONVC Posts: 1,890
5/17/12 12:50 P

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Huge improvement here in speed and strength.

I riding less time but more focus.

Easy days of 14-15 mph and average HR of less that 110, about 75 minutes of spinning and form.

Hard day, Hill climb loop! 10- 1mile laps with a 1/3 mile climb at 17% grade, screaming decent, flat, and up again. I do at least 3 standing the entire way and the rest seated. Average HR, 160.

Intervals, similar to hill day but the intervals are very explosive and more often. 1 hour, high HR is over 180 but average is about 145. I let it go down to 125 before repeating.

Time trial-1 hour. HR during is about 165 to 180 the entire effort.

LSD, longer slow ride, HR below 60% to recover.

Strength 3 days per week and lots of stretching, corework, and floor work.

 current weight: 192.0 
 
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DDOORN's Photo DDOORN Posts: 24,391
5/17/12 11:01 A

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Nice! I've been commuting with one loaded pannier...looking forward to a stupendous weekend for roaming the hills on two wheels! :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

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KA_JUN's Photo KA_JUN SparkPoints: (64,583)
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5/16/12 11:46 P

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Well done! emoticon

Pain is weakness leaving the body.

How do you eat an elephant?

I will not fail.


 current weight: 180.0 
 
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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (143,432)
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5/16/12 10:16 P

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Good for you. I get to ride tomorrow.

beverly

One Day at a Time:
1) log nutrition daily
2) exercise 30 minutes daily
3) 15 minute purge daily
4) sew 1 bobbin full every day
5) do a good deed daily


March resolutions:
1) lose 4 pounds
2) finish 1 UFO
3) strength train 3 days a week
4) ride 150 miles

It's never too late to be what you m


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BARRONVC's Photo BARRONVC Posts: 1,890
5/16/12 4:48 P

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You were really loaded! Nice job. Going to get mine in later.

 current weight: 192.0 
 
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MAMMAW497's Photo MAMMAW497 SparkPoints: (3,107)
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5/16/12 4:18 P

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40 miles today
with loaded panniers



 current weight: 173.0 
 
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