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BARRONVC's Photo BARRONVC Posts: 1,845
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: 23,431
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

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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 Pounds lost: 109.2 
 
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KA_JUN's Photo KA_JUN SparkPoints: (52,119)
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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.


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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (129,459)
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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) 10,000 steps daily
2) fruit & vegie at every meal
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily


June 2014 goals:
1) lose 4 pounds
2) finish walk way
3) finish blocks for Forest Service quilt
4) scan old photos
_______

It's never too late to be what you might have been.

George Eliot


 Pounds lost: 20.0 
 
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BARRONVC's Photo BARRONVC Posts: 1,845
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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190
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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