Tuesday 5000 yard swim

9x500 kp 5xs (prog 7:58 -> 7:48) pk
10x50 @:10 rest

Date: 2008-12-30
Start Time: 11:00:00
End Time: 12:33:00
Time Taken: 01:32:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 20:17 (avg)
Speed: 2.96 (km/hr) (avg)

Little competition today, but a little for couple laps on the final 500 swim made it possible to beat the previous 500 time.
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Now playing: Gentle Giant - Isn't It Quiet and Cold
via FoxyTunes

Thursday - 5000 yard swim

3x500 kps
3x800 swim
2x550 pk

Date: 2008-12-18
Start Time: 10:30:00
End Time: 11:57:00
Time Taken: 01:27:00
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 19:01 (avg)
Speed: 3.15 (km/hr) (avg)

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Now playing: The humble Farmer Radio Program for the Week of November 9, 2008.
via FoxyTunes

40 minutes on the trainer rather than battle the snowy roads

Date: 2008-12-16
Start Time: 12:20:00
End Time: 13:00:00
Time Taken: 00:40:01
Total Distance: 22.39 km.
Burned: 441 (kcal)
Laps: 1
Pace: 01:47 (avg)
Speed: 33.57 (km/hr) (avg)

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Now playing: Primus - Jerry Was a Race Car Driver
via FoxyTunes

Monday 5000 yard swim

3x500 kps
5x400 @ 7:00, progressive, 6:01 -> 5:45
2x500 pk
10x50 @:10 rest ~:40->:38

Date: 2008-12-15
Start Time: 09:50:00
End Time: 11:16:00
Time Taken: 01:26:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 18:58 (avg)
Speed: 3.16 (km/hr) (avg)

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Now playing: Glenn Miller - Perfidia (Dorothy Claire)
via FoxyTunes

Friday 5000 yards

3x500 kps
10x200 :40 rest, odd easy ~3:00, even hard ~2:46
2x500 pk
10x50 :10 rest

Date: 2008-12-12
Start Time: 12:56:00
End Time: 14:27:00
Time Taken: 01:30:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 19:47 (avg)
Speed: 3.03 (km/hr) (avg)

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Now playing: Yes - America [Bonus]
via FoxyTunes

3x500 kps
20x100 @ :20 rest, odds easy ~1:33, evens hard 1:25->1:20
2x500 pk
10x50 :10 rest :43->:40

Date: 2008-12-11
Start Time: 12:10:00
End Time: 13:42:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

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Now playing: Genesis - Ripples
via FoxyTunes

Wednesday 5000 yards

3x500 kps
3x1000 spk
10x50 @ :10 rest

Date: 2008-12-10
Start Time: 12:08:00
End Time: 13:37:00
Time Taken: 01:29:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 19:34 (avg)
Speed: 3.07 (km/hr) (avg)

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Now playing: Miles Davis - Seven Steps to Heaven (Take 5)
via FoxyTunes

Tuesday 5000 yard swim

3x500 kps
400,300,200,100,100,200,300,400 beat previous split
2x500 kp
10x50 @ :10 rest

Date: 2008-12-09
Start Time: 11:10:00
End Time: 12:47:00
Time Taken: 01:36:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 21:09 (avg)
Speed: 2.84 (km/hr) (avg)

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Now playing: Béla Bartók - String Quartet No. 1 in A minor 2 Introduzione. Allegro - attacca; - 3. Allegro vivace
via FoxyTunes

3x500 kps
10x200 (1-5 progressive on 3:40 [-<2:51]) (6-10 hold 2:50 on 3:30)
2x500 pk
10x50 on :10 rest

Date: 2008-11-26
Start Time: 11:30:00
End Time: 12:57:00
Time Taken: 01:26:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 18:55 (avg)
Speed: 3.17 (km/hr) (avg)

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Now playing: XTC - Beatown
via FoxyTunes

Tuesday 5000 yard swim

3x500 kps
400,300,200,100,100,200,300,400 plenty of rest, progressive splits, all under par
2x500 pk
10x50 with :10 rest.

Date: 2008-11-25
Start Time: 10:52:00
End Time: 12:25:00
Time Taken: 01:32:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 20:13 (avg)
Speed: 2.97 (km/hr) (avg)


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Now playing: David Bowie - Jump They Say
via FoxyTunes

Sunday 36 minutes on the trainer

Date: 2008-11-23
Start Time: 07:15:00
End Time: 07:51:00
Time Taken: 00:36:02
Total Distance: 20.72 km.
Burned: 397 (kcal)
Laps: 1
Pace: 01:44 (avg)
Speed: 34.5 (km/hr) (avg)

Friday 5000 yards

3x500 kps
5x400 < 6:00 on 7:00
2x500 pk
10x50 on :10 rest ~:41

Date: 2008-11-21
Start Time: 08:35:00
End Time: 10:02:00
Time Taken: 01:27:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Laps: 100
Pace: 19:08 (avg)
Speed: 3.14 (km/hr) (avg)

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Now playing: Stan Getz - Bossa Nova
via FoxyTunes

Thursday 5000 yard swim

3x500 kps
5x200 @ 3:30 progressive 2:58 -> 2:48
10x100 @ 1:45 progressive first 5 1:24->1:20 then hold 1:24 or better
2x500 pk
10x50 @ :10 rest (~:39)

Date: 2008-11-20
Start Time: 10:05:00
End Time: 11:34:00
Time Taken: 01:29:15
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Laps: 100
Pace: 19:31 (avg)
Speed: 3.07 (km/hr) (avg)

Little competition, but still swam hard; good to be back to 5k.
Water was warm so I complained; manager said request to lower already sent to maintenance.

Wednesday 4000 yards

3x500 kps
1000 pull @ 14:44
500 swim
1000 pull @ 14:33

Date: 2008-11-19
Start Time: 10:55:00
End Time: 11:59:00
Time Taken: 01:04:33
Total Distance: 3.66 km.
Laps: 80
Burned: 950 (kcal)
Laps: 80
Pace: 17:38 (avg)
Speed: 3.4 (km/hr) (avg)

Good competition kept me honest and steady.
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Now playing: The Kinks - Whip Lady
via FoxyTunes

Friday 4050 yards

3x500 kps
10x100 :20 rest ~1:20
10x50 :10 rest ~:38
2x500 pk (pull @ 7:00)
2x25 fly for fun

Date: 2008-11-14
Start Time: 12:10:00
End Time: 13:20:00
Time Taken: 01:10:00
Total Distance: 3,703.00 km.
Laps: 81
Burned: 950 (kcal)
Laps: 81
Speed: 3174 (km/hr) (avg)

Crowded, but good competition made me swim fast - I such a show-off.
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Now playing: Peter Gabriel - Cloudless
via FoxyTunes

Thursday - 58 km bike ride

Hick's route, clockwise, big wind

Date: 2008-11-13
Start Time: 12:04:00
End Time: 14:09:00
Time Taken: 02:05:07
Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 57.90 km.
Burned: 2,361 (kcal)
Laps: 1
Pace: 02:13 (avg)
Speed: 26.99 (km/hr) (avg)

55°F, winds at 10-20 mph, gusting over 25 from the south (the final leg)

Well dressed: Red Adidas long sleeve jersey. Took off toe and knee warmers after 30 minutes, then put them back on an hour later after the sun disappeared.

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Now playing: Tool - Viginti Tres
via FoxyTunes

Wednesday 4000 yards

3x500 kps
400,300,200,100 swim, beat splits -> 5:54,4:24,2:48,1:14
10x50 @ 10s rest -> :40 to :37
2x500 pk

Date: 2008-11-12
Start Time: 11:14:00
End Time: 12:25:00
Time Taken: 01:11:20
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Laps: 80
Pace: 19:30 (avg)
Speed: 3.08 (km/hr) (avg)

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Now playing: Neil Young - Mr. Soul
via FoxyTunes

Tuesday 30 minutes on the trainer

Date: 2008-11-11
Start Time: 13:30:00
End Time: 14:00:00
Time Taken: 00:30:02
Total Distance: 18.26 km.
Burned: 450 (kcal)
Pace: 01:38 (avg)
Speed: 36.48 (km/hr) (avg)

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Now playing: Dmitri Shostakovich - String Quartet No 12, in D flat major, Op. 133
via FoxyTunes

Monday 4000 yard swim

3x500 kps
5x200 progressive 3:08 to 2:51 on 3:30
10x50 10s rest, :41 to :43
2x500 pk(free & back)

Date: 2008-11-10
Start Time: 11:30:00
End Time: 12:48:00
Time Taken: 01:18:00
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)
Pace: 21:19 (avg)
Speed: 2.81 (km/hr) (avg)

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Now playing: King Crimson - 21st Century Schizoid Man
via FoxyTunes

Friday 4000 yards

3x500 kps (fr, br & ba)
100, 200, 300, 400 free
10x50 free @ :50
2x500 pk (fr, br & ba)

Date: 2008-11-07
Start Time: 11:20:00
End Time: 12:39:00
Time Taken: 01:19:15
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Workout Weight: 112.0 kg.
Laps: 80
Pace: 21:39 (avg)
Speed: 2.77 (km/hr) (avg)

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Now playing: Joni Mitchell - Amelia
via FoxyTunes

Tuesday 30 minutes on the trainer

Date: 2008-11-04
Start Time: 11:45:00
End Time: 12:15:00
Time Taken: 00:30:02
Total Distance: 18.42 km.
Burned: 331 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:37 (avg)
Speed: 36.8 (km/hr) (avg)

75°F

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Now Playing: Why Phillis Waltz by Dave Brubeck Quartet

58 km Hick's Hollow ccw

Date: 2008-11-03
Start Time: 12:30:00
End Time: 14:35:00
Time Taken: 02:05:30
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Total Distance: 57.80 km.
Burned: 2,369 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 02:13 (avg)
Speed: 26.73 (km/hr) (avg)

Super windy (10-15 mph) but 75 degrees and sunny. I probably have a sun burn.
785 miles on the year - still time to make 1000.

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Now playing: Joe Jackson - Steppin' Out (Demo)

Thursday 4000 yard swim

3x500 kps

400, 300, 200, 100, beat previous split -> 1:24

10x50 @ :10 rest ->:40

2x500 pk

Date: 2008-10-30
Start Time: 10:30:00
End Time: 11:47:00
Time Taken: 01:16:40
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)
Workout Weight: 112.0 kg.
Laps: 80
Pace: 20:56 (avg)

Beautiful sunny day for a swim. Solo in the beginning, so I took it easy. Swimmers came late, so I picked it up.  

Thursday - 4000 yd swim

3x500 kps
10x100 @ :20 rest ~1:24 -> 1:19
10x50 @ :10 rest ~:40
500 pull

500 kick

Start Time: 11:36:00
End Time: 12:48:00
Time Taken: 01:12:06
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Laps: 80
Pace: 19:43 (avg)
Speed: 3.04 (km/hr) (avg)

A little competition today, but nobody swims as long as I do.

______________
Now Playing

Philip Glass - Satyagraha, Act I Tolstoy, Scene 1

Tuesday - 58 km ride

Date: 2008-10-21
Start Time: 12:39:00
End Time: 14:32:00
Time Taken: 01:52:54
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:01 / 00:00
Speed: 0 (km/hr) / 29.71 (km/hr) / 0 (km/hr)
Total Distance: 55.91 km.
Burned: 2,137 (kcal)

I need to track temperature, conditions and gear:

Sunny, 54°F 5-10mph winds 

Arm warmers, footwarmers, t-shirt plus regular gear - removed knee warmers

Friday - 58 km ride

Knocked 5 minutes off my previous best time. Swimming helps cycling more than cycling helps swimming.

57°F and mostly overcast. Perfect temperature for a hard ride.

Date: 2008-10-17
Start Time: 10:20:00
End Time: 12:12:00
Time Taken: 01:52:07
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:00 / 00:00
Speed: 0 (km/hr) / 29.92 (km/hr) / 0 (km/hr)
Total Distance: 57.90 km.
Burned: 2,412 (kcal)

Thursday - 4000 yds

Date: 2008-10-16
Start Time: 10:35:00
End Time: 11:47:00
Time Taken: 01:12:20
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance ->1:24
10x50 :10 rest ~:41
2x500 pk

Wednesday - 30 minutes on the trainer

Date: 2008-10-15
Start Time: 11:05:00
End Time: 11:35:00
Time Taken: 00:30:00
Laps: 1
Total Distance: 18.73 km. (11.64 miles)
Burned: 331 (kcal)

Tuesday 4000 yard swim

3x500 kps
10x100 @ :20 rest ~1:27 -> 1:23
10x50 @ :10 rest ~:41
500 pull, 1/4 breast
500 kick

Date: 2008-10-14
Start Time: 10:30:00
End Time: 11:43:00
Time Taken: 01:13:45
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)


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Now playing: Al Di Meola - Elegant Gypsy Suite
via FoxyTunes

Sunday - 4000 yards

Start Time: 08:35:00
End Time: 09:47:00
Time Taken: 01:12:12
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:41
2x500 pk

Thursday - 4000 yard swim

Date: 2008-10-09
Start Time: 10:10:00
End Time: 11:24:00
Time Taken: 01:14:12
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:42
2x500 pk

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Now playing: Dmitri Shostakovich - Symphony No7 in Cmaj Op60, My native Field
via FoxyTunes

Monday - 46.2 km ride

Date: 2008-10-06
Start Time: 11:30:00
Time Taken: 01:36:35
Route: 46 km Radnor-Alta-Evans-Legion-Bland-Cedar-Allen
Laps: 1
Pace: 00:00 / 01:58 / 00:00
Speed: 0 (km/hr) / 30.35 (km/hr) / 0 (km/hr)
Total Distance: 46.20 km.
Burned: 1,530 (kcal)

75°F and sunny. Great ride.

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Now playing: Vangelis - Dervish D
via FoxyTunes

Sunday 4000 yards

Start Time: 08:05:00
End Time: 09:20:00
Time Taken: 01:15:15
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:42-40
2x500 pk

A little bit of pacing help late, but mostly empty pool. Good workout after a slow warm up.
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Now playing: Savoy Brown - Shot in the Head
via FoxyTunes

Friday 3500 yards

3x500 kps
10x100 @ 2:00 ~1:27
500 pull, 1/4 breast
500 kick, 1/3 fly

A little competition today, but I kept it close and took it kind of easy as the pool was crowded.

Start Time: 10:55:00
End Time: 12:00:00
Time Taken: 01:05:30
Laps: 70
Total Distance: 3.20 km.
Laps: 70
Burned: 900 (kcal)

30 minutes on the trainer - Wednesday

8 warmup, sets of 0:30 at 36+ and 42+ kph mixed with 1:00 ints of 32kph, 6 cool down

Date: 2008-10-01
Start Time: 13:00:00
End Time: 13:30:00
Time Taken: 00:30:00
Laps: 1
Total Distance: 17.66 km.
Burned: 331 (kcal)

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Now playing: Glenn Miller - A String of Pearls
via FoxyTunes

Wednesday 3500 yards

3x500 kps
1000 swim - 100 fr, 50 br, ..., 100 fr; 1:28 & 0:48; 15 sec rest per 50
500 pull - 100 fr, 50 br,... no rest
500 kick - 100 fr, 50 fl,... no rest

Start Time: 10:30:00
End Time: 11:37:00
Time Taken: 01:07:20
Laps: 70
Total Distance: 3.20 km.
Laps: 70
Burned: 900 (kcal)

Actually felt like a workout today. Pushed it hard, because I could.

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Now playing: Yes - Something's Coming (Early Version) - BONUS
via FoxyTunes

Sunday - 3500 yards

3x500 kps
10x100 odds breast :30 rest
500 pull, 1/4 breast
500 kick 1/4 fly, 1/4 back

Start Time: 08:10:00
End Time: 09:18:00
Laps: 70
Total Distance: 3.20 km.
Laps: 70
Burned: 900 (kcal)

Starting to feel conditioning return. Still slow, but less of that uphill feeling.
No competition today, but a few people to lap because they swim continuously.

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Now playing: Rick Wright - Black Cloud

Hibiscus.

Click on the above for bigger pix of our Hibiscus. We planted it a few months back and never expected to get 3 full blossoms open on the same day this fall. There are lots more buds getting ready, so I hope frost holds off for a while.
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Now playing: Tuner - Totem

Friday - same 58 km

Date: 2008-09-26
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:06 / 00:00
Speed: 0 (km/hr) / 28.55 (km/hr) / 0 (km/hr)
Total Distance: 57.90 km.
Burned: 2,500 (kcal)

60 degrees starting at 8:30 and 80 degrees out on the road.
They are cutting corn. Good and bad: corn blocks the wind (good) and obscures intersections I could otherwise fly through (bad) (Lack of corn is of course the opposite).

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Now playing: Thin Lizzy - Warriors

Orange Phlox

Now playing: King Crimson - Sheltering Sky

Jennie O and Otis

Now playing: King Crimson - Elephant Talk

Thursday - 3150 yard swim

Start Time: 09:40:00
End Time: 10:40:00
Laps: 63
Total Distance: 2.88 km.
Laps: 63
Burned: 1,000 (kcal)

3x500 kps
500 pull (1/4 breast)
500 kick (1/4 fly)
10x50 :10 rest ~43-45 even hard
150 swim down

it was uphill swimming all the way.

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Now playing: Jon & Vangelis - One More Time
via FoxyTunes

Wednesday 58 km Hick's Hollow ccw

Date: 2008-09-24
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:07 / 00:00
Speed: 0 (km/hr) / 28.43 (km/hr) / 0 (km/hr)
Total Distance: 57.90 km.
Burned: 2,258 (kcal)

I have a few adjustment concerns after the 30-day checkup on the new bike. Sort of a rattle over bumps and during hard pulling. Maybe just a cable.

70 deg at the start, but up to the 80s on the road.

I feel some strength returning. I need to keep it up.

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Now playing: Miles Davis - Madness (Rehearsel Take)
via FoxyTunes

Saturday morning 58 km Hick's Hollow ccw

Start Time: 08:05:00
End Time: 10:03:00
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:06 / 00:00
Speed: 0 (km/hr) / 28.53 (km/hr) / 0 (km/hr)
Total Distance: 57.90 km.
Burned: 2,250 (kcal)


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Now playing: Krzysztof Penderecki - Npso Katowice, Antoni Wit
via FoxyTunes

Friday 3000 yards

3x500 kps
500 pull - focus on breast
500 kick
10x50 @ 1:00

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Now playing: Brian Eno - Deep Blue Day
via FoxyTunes

58 km Hick's Hollow ccw

Turned out to be a hot and sunny day with road temps pushing 90. Made it to the trail crossing in 59:28 for 28.3 km; not a bad start. Ended up at 2:04:11 for 57.9 km. Great bike, but the cables keep stretching and need adjustment almost every hour.

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Now playing: Pink Floyd - Remember a Day
via FoxyTunes

Richard Wright: 28 July 1943 - 15 Sep 2008

The family of Richard Wright, founder member of Pink Floyd, announce with great sadness, that Richard died today after a short struggle with cancer.

Richard was 65.

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Now playing: Rick Wright - Blue Room in Venice
via FoxyTunes

30 minutes on the trainer - Thursday

Raining so I got back on the trainer. I think I get a better workout than on the road.
30 minutes - 18.24 km:
8 min warm-up
.5/.5 min hard/easy
1/1
1.5/1.5
2/2
2/2
1.5/1.5
1/1
.5/.5
2 min spin down

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Now playing: The Sex Pistols - Problems
via FoxyTunes

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Now playing: The Sex Pistols - Problems
via FoxyTunes

Back in the pool - Wednesday 3000 yards

3x500 kps
500 pull free,back,breast
10x50 @ 2:00 free ~:41
500 kick

wow, swimming is hard when conditioning is gone.

27.7 km new short ride

17+ miles in about an hour. Hot - 80 degrees upon return, breezy, but still a good day for a ride. Once again I need to adjust the rear dérailleur because of cable stretching, but the bike performs perfectly. I need a new cyclocomputer - maybe today.

28 miles to Dunlap

I rode the 46 km loop through Dunlap - Legion Hall to Allen Mills. Beautiful sub-70 degree morning. Home by 8:30 - time for some eggs.

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Now playing: Buckethead - Side B2
via FoxyTunes

Rain barrel

2009 Trek Madone 5.2

33 km ride

My second ride on the new bike. 20.6 miles in about an hour and 10 minutes, including stop lites.
Beautiful day for a ride.

I also did a 16 mile ride on Sunday my first on my new bike the first 2009 Trek 5.2 Madone in the area. Sweet bike.

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Now playing: The Kinks - Don't Ever Change
via FoxyTunes

30 km ride

Back on my bike. Nice hard ride. I took a gravel road just to go somewhere new.


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Now playing: Porcupine Tree - Russia On Ice
via FoxyTunes

Bug

Some kind of cicada. Looks fresh from a chrysalis or what ever metamorphosis he does. The wonderful green of the wings seems unnatural.
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Now playing: California Guitar Trio - Echoes
via FoxyTunes

Thursday - 4000 yard swim - stroke work

3x500 kps
100,200 br, fr to 1000
2x500 pk
10x50

Real slow, way over par, focus on technique and swim lots of breast. Another quiet night at the pool. Need to bring my lane wrench next time; they have loosened again.


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Now playing: Cowboy Junkies - Sun comes up it's Tuesday morning
via FoxyTunes

Back in the pool - Wednesday 4000 yards

After a few weeks nursing an injury to my elbow, I am trying to get back in the pool. I swam at 8 PM for a change; adults only. No competition. Took it slow, close to par and stopped when I could not maintain par. Stroke work out with lots of breast, back and a little fly.

3x500 kps - swim br, ba & fly
5x100 free on 2:00
500 pull
500 kick - fly, ba, br, fr
10x50 free on 1:00
500 pull - half br

85 minutes
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Now playing: Yes - State of Play
via FoxyTunes

New perennials

We have a new Hibiscus: And some purple Salvia:
And a bunch of grasses and lots of cedar chips.



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Now playing: Leo Kottke & Mike Gordon - Living in the Country
via FoxyTunesPublish Post

Thursday - 5000 yard swim

3x500 kps
4x250 @4:45
4x150 @3:00
4x100 @2:00 prog 1:24-> 1:18
2x500 pk
10x50 @:50

Pretty slow and sore today. A little competition but it did not last. Had an admirer who asked for help because I look so smooth swimming.

Tuesday 5000 yard swim

3x500 kps
10x200 @3:30, all < 3:00 -> 2:54 on #10
2x500 pk
10x50 @:50 (:35 to :40)

Felt good for being out for 10 days. A little competition helped, especially on the 50s. Started at 7:30 AM; pool mostly empty - good time to swim.

Monday - Detweiller c/w

Detweiller clockwise is seems harder with the big descent right in the middle of the climb and then the steeper part at the end. Still had better time than last week.
51:50 for 13.1 km
only 351 miles this year.

Wednesday 21 km Detweiller ccw

Same route as Monday, 2 minutes faster. Rested before starting the climb.

Monday - 13 mile Detwieller ccw

I rode the Detweiller Park loop; counter-clockwise this time. Returning on the north road is a lot easier than the south road. A good workout in 54 minutes.

kanu complete

After almost 18 months, the kanu is finally in one piece - not 6 big pieces and a box of small parts; hole patched with 3M Scotch-Weld Urethane Adhesive 3532 B/A, $15 of new stainless steel nuts, bolts and washers, thwarts, stays and keel pole straightened and realigned - almost like new and stowed away in the garage.

Friday 5000 yards

3x500 kps
2x700,300 1 min rest
2x500 pk
10x50

Slow and steady. Getting back to form. Lots of kids in the pool.

Thursday 5000 yard swim

3x500 kps
400, 300, 200, 100
100, 200, 300, 400
2x500 pk
10x50

slow and easy for the most part

Friday 5000 yards

3x500 kps
50,100,150,200,250,300,350,400
2x500 pk
14x50 w/ 10s rest ~:40

3:30 pm swim. back hurting. slightly over par much of the swim

38 minutes on the trainer

21.65 km in 38 minutes, including 17.06 km in 30 min (21.2 mph).

Wednesday 5000 yards

3x500 kps
2x400 @7:00
2x300 @5:00
2x200 @3:30
2x100 @1:45
2x500 pk
10x50 @:50

Not bad considering the layoff. All hundred splits under par. Times got better latter in the workout.

Sunday 5000 yards

3x500 kps
10x200 @3:45 3:08->3:01
2x500 pk
10x50 @ :10 rest

After a week off, I took it pretty slow. Water was warm, so that limited my speed too.

My name on Mars, again...

WE ARE ON MARS – AGAIN!

Dear Planetary Society Member,

The Phoenix landing in the Martian arctic was truly amazing!

High adventure, great drama, and first looks are moving experiences -- but so was seeing The Planetary Society’s first Martian library, Visions of Mars, finally landing on the Martian surface. Hard to believe I held that very disc with your names etched on it in my hand less than a year ago, and there it sits on Mars!

We believe that honoring those who inspired us in the past by sending their creative works to the future is making a statement of great optimism for humankind – Visions of Mars and your Messages from Earth are part of our many efforts to create a positive future for coming generations.

We thank you – the members of The Planetary Society – for making this great achievement happen!

Sincerely,

Louis Friedman
Executive Director

P.S. Watch a video about Messages from Earth and the Phoenix DVD with Society board members Neil deGrasse Tyson and Bill Nye and find out what our next Messages from Earth is »

Saturday 5000 yards

3x500 kps
2x400 @ 6:30
2x300 @ 5:00
2x200 @ 3:30
2x100 @ 2:00
2x500 pk
10x50 @ :50, <:41

all hundreds under 1:30, a good day. No competition and the lady with the bad breaststroke kicked my paddle hard from the next lane. I hope it hurt.

Locust Tree in Bloom

Thursday 5000 yards

3x500 kps
10x200 @3:30, 2:53 -> 2:45 (#10)
2x500 pk
10x50 @ :50, <:41

still feeling pretty good, but I can't take off many more days in a row.

Monday 5000 yards

3x500 kps
3x150 @ 3:00, prog to 2:00
1x50 hard

2x250 @ 4:30 -> 3:26

1x350
1x150 (2:05)

1:450
1x50 hard

2x500 pk
10x50 @ :50 >:38

felt great - like flying; too bad no one there to race - I would have killed 'em

Friday 5000 yards

3x500 kps
10x250 @4:00 ~3:33
2x500 pk

no competition, mostly empty pool, feeling good.

Heron

I saw a great blue heron flying over the Illinois Community College, North Campus today. Far from fishing grounds.

Thursday 5000 yd swim

3x500 kps
2x400 ps
2x300 ps
2x200 ps
2x100 ps
500 kick
10x50 @ :50
20x25 @ :10 rest (fl,fr,br,fr,ba,fr)

91.5 minutes
A little competition, took it kind of slow.

Wednesday 5000 yards

3x500 kps
10x150 @2:30 ~2:05
1000 pull
500 kick
10x50 @:50 ~:42

Slow and out of breath.

Monday - 36 miles on the road

After driving back from visiting Mom, I put in 36 miles on a beautiful spring day. 62 degrees at 11:30 start, little wind and blue skies. About 70 by the time I got home. Felt pretty good. A few bikers out there, but no competition.

181 miles on the road this year.
298 miles total for the year.

Flower update

Our first alyssums bloomed yesterday.
Tulips are done.
Lilacs have peaked, but still smell and look fantastic.

Friday 5000 yards

3x500 kps
10x250 @4:30 1,3:52;2,3:44;all <3:39 to 3:32
500 pull
500 kick

not a great day, pretty sore and stiff, calf cramp, a little competition helped the better times on 250s. I think the weather had me feeling sluglike.

Thursday - 5000 yard swim

3x500 kps
10x150 @2:45 ~2:15 -> 2:05
1000 pull
500 kick
10x50 @ :50 ~:40

A little competition; felt good after the warmup for not having swum in 5 days.

Monday - 15 minutes on trainer

8.87 km - need more

Friday 5000 yards

3x500 kps
10x200 @ 3:30 ~2:55 ->2:42, last 8 <2:49
2x500 pk
10x50 @ :50 ~:37-:38

No competition but feeling pretty good after a rest day.

Home Improvement

New laundry room cabinet and new faucet on the sink. The new faucet takes a hose for dog washing.
New light fixture in the dinette and the table was new a couple months ago.
Publish Post

Wednesday 5000 yards

3x500 kps
2x400 @ 7:00 ~5:49
2x300 @ 5:00 ~4:18
2x200 @ 4:00 ~2:48
2x100 @ 1:45 ~1:18
2x500 pk
10x50 @ :50 ~:37-:39

Kind of sluggish, but not too bad. No competition. Lady in the next lane "You quittin' already?" She was joking...

Spring Flowers

Big, bright tulips in the front...

...Jennie O and the lilacs in the back.

Tuesday 5000 yard swim

3x500 kps
10x100 @ 1:45 ~1:25 -> 1:18
500 pull
10x100 @ 1:45 ~1:25 -> 1:18
500 kick
10x50 @ :50 ~:38 - :39

Feeling pretty good today. A little competition, but they are mostly demoralized by my power.

Monday 5000 yards

3x500 kps
5x200 @ 3:30 ~2:55
10x100 @ 1:45, 1:25->1:18
2x500 pk
10x50 @ :45, <:40 -> :36

Felt good after a slow warm-up. No competition until the last 100s and the 50s, but it helped.

Sunday 5000 yards

3x500 kps
10x300 @5:00
500 k

No competition. Stated slow and sore, warmed up at 2k, lasted until 4k. last 1K dragged.

Jennie O and tulips

26 April 2008 - Jennie O enjoys the sun on a cool spring day near the tulips blooming in the flower box.

Friday 5000 yards

3x500 kps
5x400 swim on 6:30 (5:47->5:52)
2x500 pk
10x50 on :50 (:38 -:40)

Felt good, not great. A little tired because I've been up since 2:30 AM when M was called in for an emergency. Good competition today. 2 people wanted to know how much I swam. ;)

A few flower pictures

Tulips are getting ready.Lilacs look set to burst soon.

Wednesday 5000 yards

3x500 kps
10x200 - :30 rest, all < 2:55, best 2:42
2x500 pk
10x50 - :10 r, all < :41, best :37

Good competition at times. Felt good; rest day helps. Sunny day.

56.37 km to Jubilee and back

Out and back to Jubilee College State Park equestrian trail. 5 minutes to rest while under the watch of a well-disciplined blue heeler.
2:06:53, 35 miles, 16.5 mph
Pretty windy on the way back: ~15 mph out of the south.

Chili con carne

Sunday 20 April 2008
I made a chili con carne that I am quite happy with. M seems to approve too.

2 pounds of round steak with crushed black pepper, grilled to medium, cubed to bite size.
vegetable oil
1 medium white onion, chopped
1 celery heart, chopped
1 cup chopped carrots
6 cloves garlic, sliced
1 can chicken broth (prefer beef, but it's what I had)
2 cans stewed tomatoes
Cumin, several dashes
Oregano, a few dashes
Coriander, a few dashes
2 bay leaves
6 red dried chilies [washed, toasted, split, de-stemmed, de-seeded, soaked in hot water till soft {rinsed halfway, discarded water}]
1 can black beans, drained
1 can red bean, drained

Heat kettle; add oil, then onion and stir occasionally until translucent; add celery, carrots, garlic; continue heating and stirring until celery softens; add broth, spices and water from chilies and chilies; stir and heat 5 minutes; add tomatoes; stir and heat 5 minutes; add steak. Heat medium for an hour or more, stirring regularly; Add beans and heat medium low for another 30 minutes or more, stirring regularly. Serve over rice or noodles with cheese and bread. I left the chilies mostly whole and removed them and the bay leaves from the final dish.

Cilantro was noticeably missing.

Sunday 5000 yards

Took Saturday for a recovery day after bad day in the pool on Friday.
Much better times today. No competition; alone for much of the time.
3x500 kps
400,300,200,100,100,200,300,400 faster on the way up
2x500 pk
10x50 @ 50 ~:39

Friday 5000 yards

3x500 kps
10x250 swim @ 4:30
2x500 pk

Felt like lead. A little competition, but it was like swimming uphill.

Thursday - 58 km bike ride

58 km in 2 hours, 4 min
36.2 miles 38.6 max mph 17.3 ave mph
Link to my Training Log on MapMyRide
pretty good 10-15 mph wind out of the south kept it interesting all the way home.
low 70s and mostly sunny, a little haze.
Blacktop patching was too soft and I came home speckled with gravel in tar.

Wednesday 5000 yards

3x500 kps
10x250 on 4:30, hard last 50
500 pull
500 kick

arms felt like lead for 2000 yards, and then came around in time for a little competition, but not much.

Packer schedule

The 2008 Packers schedule is out
Looks like I will see Minnesota, Indy, and Houston at Lambeau this year.

Tuesday 5000 yards

3x500 kps
10x150 -20 sec r, hard 2nd 25s
1000 pull IM
500 kick
10x50 10 sec r, ~41 s
A little competition helped, but I was showing signs of being off for almost a week.

Hank Schutte

Story Link
Hank was DB's Uncle Dave's Father-in-law and Dave's partner in that new restaurant in Falls. Dave just recently sold his DQ in Chilton to go in on that place. I remember Hank's image from in the back of the DQ with his paper DQ hat, working the grill.

We have more concert tix

Return to Forever, Fri, Jun 20, 2008 08:00 PM, The Chicago Theatre
Balcony, center.

Bike ride

I got in a bike ride with CKB on the Botanic Gardens loop, 16 miles, 20 mph winds, nice break in the clouds, mostly dry track, new pavement!
57.9 min
26.04 km
40.7 km-max
27.0 km/h
10561 km-odo
78 ave-cad
116 max
I felt good and really pushed it on some intervals, but not too hard. I wanted more and was really just feelling warmed up.

More Comcast, this time good

I had a static IP and Comcast finally caught it. I didn't need it anymore, but forgot about it. It took a while with the comcast help desk guy, David, to find it. He was very nice and patient. He figured out pretty soon that I knew a thing or two about computers and started asking me for help about VPNs. His tech genius guy checked out what he was doing and noticed the problem right away. All went well. But then he had to try the hard sell on their phone over cable service. I tried to tell him I don't want all my eggs in one Comcast basket, on one pipe headed out of the house; I will keep my mature twisted pair service for now.

Chicago

I am in Chicagoland for the Force.com seminar on Thurs. I brought my bike, but bad storms are predicted. Maybe I ride the stationary bike at the hotel tomorrow nite, but I hope Ch & I can ride after the seminar and maybe some late disc golf too.

Dinner with S&C tonite, then take the train to the hotel in the city late. I am open on Friday, hope I can ride. M will come up on Saturday and Sunday S&C and we will go to Plymouth. Big birthday party and some more disc golf! Back to central IL on Sunday nite. I will need a good swim come Monday.

Wednesday 5000 yards - strokework, 96 minutes

3x500 kps
5x100 f,br,ba,f,br
500 p:f,br,ba,f,br
5x100 f,br,ba,f,br
500 p:f,br,ba,f,br
5x100 f,br,ba,f,br
500 k:f,bu,ba,f,bu
10x50 f ~10 s rest ~:38

Pretty slow today. Not much competition. I think the weather has me down. Started with a pretty sore back, but worked it out by the end. The cramped calf from the end of yesterday's bike ride flared up a bit too. I still must ride tomorrow.

Tuesday - no swimming

One hour on the bike instead of swimming. There was lightning in the area, so I skipped the swimming.

Donated the old satellite dish, 2 tuners and a DVR to Goodwill. Nice to have them out of the house.

The basement carpeting is out in the trash. Nice to have that old junk out of the house too.

Hey Comcast!

Are you throttling back my GMail access? Stop it!@

Comcast - service outage

It only took a month after the switch from Insight to Comcast before my service was cutoff. I setup automatic payment via the website, and they claimed I didn't pay my bill. According to the website, there was no balance for me to pay, and yet on the phone system I was told my service was disconnected (without warning) because I had not paid my bill. Does the left byte know what the right byte is doing at Comcast? I think not.

Monday - 5000 yards

3x500 kps
5x400 30 s rest ~5:43 - 5:48
2x500 kp
10x50 10 s rest ~:37 - :39

yesterday, I put in a Carmichael hour on the stationary bike. Maybe I should have ridden outside, the day was so nice, but it is so much easier to get underway indoors, and time was limited.

Should I be planting my seeds yet?

Packer tix

Paid the 2008 Packer tickets invoice today.

Saturday 5000 yards

3x500 kps
10x200 swim @ 30 s rest
500 pull
500 kick
10x50 swim @ 10 s rest

Third Show added for KC in Chi

We knew this would come. 3 nites, 3 shows. Never enough of the King.

Return To Forever

Chick, Al, Stanley and Lenny are touring this summer. Chicago Theater tix on sale next Wednesday. I am thrilled. New music? The web site says "Coming Soon"; not soon enough. Chick's site has video of the first rehearsal - Al kills 'em: http://www.chickcorea.com/player_temp.php

Thursday - 5000 yards

3x500 kps
100 to 350 ladder by 50s
400 kick
400 pull
350 to 100 ladder by 50s

Felt like dirt. Very slow. Not recovered from yesterday's great workout.

Wednesday 5000 yards

3x500 kps
5x400 swim progressive to 5:35, 40 s rest
2x500 pk
10x50 10 s rest

Tuesday

5200 yards

3x500 kps warmup
10x200 swim progressive
2x500 kp
10x50 10 s rest
200 pull easy

Monday

Sanded and painted a patch in the master bathroom. Getting ready to install HVAC vent diverter. Yesterday I cut three more of the baseboard pieces. It is getting close to done.

Crimson tix

I have two KC tickets for Wednesday and Thursday at Park West. Friday not on sale yet, but I plan to be there.

Saturday

Got my upper body workout on Saturday by raking the back lawn. Nice matching blisters on each thumb. Today my hands ache, but thanks to swimming, my arms and shoulders are fine.

Watched Box of Moonlight with John Turturro, good fun
Started watching Babel, visually stunning, scary and more. I should finish it today.

Tulips in the boxes are sprouting. The bulbs I planted last fall in the front under the pine tree are sprouting too - yipee!

King Crimson tix

Tickets for the Return of the Beast go on sale today. I am suppressing my hatred of Ticketbastard to accomplish the acquisition. King Crimson has amazing powers over me.

Jennie O in her house

She has rarely used her house, but this time I caught her cooling off after a stint in the sun. Some day I will finish the siding and lay the carpet.

Makeup

I made up for the abbreviated work out yesterday with a full 6000 yards today.
1500 warm-up - 3x500 Kick, pull, swim
5x400 swim, progressive, each 2nd 200 faster than the 1st, 30 sec rest
500 pull: free, breast, back
400 kick: breast
4x100 progressive 20 sec rest
400 pull
400 kick: fly, free
8x50 progressive 10 sec rest

Swimming

I have been swimming like mad for about three months at the Riverplex. I have a new chart widget added to the blog showing my daily distance, but it doesn't want to update - I'm working on it. Usually doing 5000 yards a day, 4 days a week, more or less. Yesterday, they closed the (indoor) pool due to lightning (outdoors) after only 4075, so I guess I need to swim 6000 yards today to make up for it. I pedal my bike on my rest days.

Reading

I have been reading Bob Roll's Bobke II. Hilarious account of the life of one pro cyclist. A bit too much information about his digestion and his ala carte religion, but that's Bobke.

Red-Bellied Woodpecker

I see one of these beautiful woodpeckers almost every day at my feeder. He likes the suet. He is about the size of a robin and his red crest sticks up while he feeds. Today he was pecking noisily at the gutter on the house so I shooed him away. He has quite a distinctive call which he emits every morning when he arrives.

Chorizo Meatloaf

1 lb Ground Beef
1 lb Ground Pork
1 lb Ground Turkey
1 lb Chorizo
1/2 cup Rice
15 oz can of Tomato Sauce
1 Onion, diced
2 Garlic cloves, diced
2 Eggs

Whisk eggs into tomato sauce; then onion and garlic; then rice. Break up chorizo and add to mixture. Follow with other meats. Form into pre-greased loaf pans. Bake at 400°F for 90 minutes.