Wednesday - 20 minutes on the trainer - hard

Sprints and high cadence. Then quick shower and Aachis South Indian Cuisine for lunch with the docs.

Type: Stationary Bike
Date: 11/18/2009
Start: 11:02:00
End: 11:22:00
Time Taken: 00:20:02
Total Distance: 13.45 km.
Burned: 225 (kcal)
Pace: 01:29 (avg)
Speed: 40.28 (km/hr) (avg)
Ave RPM: 96

Tuesday - 20 km on the trainer

Type: Stationary Bike
Date: 11/17/2009
Start: 05:39:00
Time Taken: 00:28:55
Total Distance: 20.02 km.
Burned: 325 (kcal)
Workout Stats
Pace: 01:26 (avg)
Speed: 41.54 (km/hr) (avg)

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Now playing: KKJZ

37 mile bike ride - bonus November day

That's 1003 miles on the road this year, plus another 262 on the stationary trainer.

Cool day for a ride with good wind on the back stretch - picked the right route this time. Lots of dirt from the dump trucks that haul in the corn harvest. Lots of harvesting going on. I like the new Mendenhal loop I've added to this route - about 3 extra miles and nice scenery and roller hills.

Type: Road Cycling - High Intensity
Date: 11/11/2009
Start: 12:35:00
Time Taken: 02:12:12
Total Distance: 59.42 km.
Burned: 2,539 (kcal)
Pace: 02:13 (avg)
Speed: 27.04 (km/hr) (avg)

60 km CCW Allen, Hicks, Mendenhal, Evans, Kroener, Charter Oak

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Now playing: I'm Confused by Yardbirds from 1968 at Anderson Theatre NY With Jimmy Page
via FoxyTunes
58-62°F, winds easterly at 10-15 mph, mostly sunny

56 km bike ride

Another beautiful November day for a ride. Lots of corn and beans have been brought in since Monday.

59°F, sunny, winds 5-10 mph, westerly.
Toe, arm, leg warmers. T-shirt, jersey and wind breaker. Perfect.

Type: Road Cycling - High Intensity
Date: 11/05/2009
Start: 12:40:00
End: 14:42:00
Time Taken: 02:02:00
Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 56.00 km.
Burned: 2,353 (kcal)
Pace: 02:10 (avg)
Speed: 27.54 (km/hr) (avg)

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Now playing: Cinema Show by Genesis from 1974.04.24 Boston
via FoxyTunes

56 km bike ride to 1193 miles in 2009

Great to ride again after almost a month of travel and fighting a cold.

56 km bike ride
Type: Road Cycling - High Intensity
Date: 11/02/2009
Start: 13:01:00
End: 15:13:00
Time Taken: 02:12:00
Total Distance: 56.00 km.
Burned: 2,121 (kcal)
Pace: 02:21 (avg)
Speed: 25.45 (km/hr) (avg)

72-58°F, winds NW 10-15, mostly sunny.

58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

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Now playing: So What by Jerry Garcia & David Grisman from So What
via FoxyTunes

A nice opportunity to just ride hard on the straight Skokie Valley Trail. I really moved on the return, average over 30 km/h.

59°F, Mostly Sunny, Winds 10-15 mph from WNW.

Type: Road Cycling - High Intensity
Date: 10/04/2009
Start: 09:20:00
Time Taken: 02:04:33
Total Distance: 59.00 km.
Burned: 2,397 (kcal)
Pace: 02:06 (avg)
Speed: 28.16 (km/hr) (avg)

59.0 km North Shore Path, Botanical Garden, Skokie Valley Trail to 176

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Now playing: Taxman by Les Claypool's Rat Brigade from Gathering Of The Vibes, Bridgeport, CT, 24June2000
via FoxyTunes

Friday - 35 miles of wet, leaf-covered trails in the Chicagoland Forest Preserve

50 degrees, winds 10-15 mph, but plenty of cover on the trail.
Charlie worked to stay with me, I took it easy most of the way.

Type: Road Cycling - Interval Training
Date: 10/02/2009
Start: 09:30:00
Time Taken: 02:02:32
Total Distance: 54.00 km.
Burned: 1,954 (kcal)
Pace: 02:36 (avg)
Speed: 23.17 (km/hr) (avg)

This is similar to our route. We start near Willow Rd in Northfield, south to Devon, north to Dundee on the east side and back to Willow on the west side

Location	Chicago, Illinois
Route Type	bike ride
Distance	76.07 km.
Actions:	View Route, Add to Website, Tell-a-Friend

Forest Preserve District paved trail. A tad narrow but nice and twisty. Multi-use shared by runners.

56 km bike ride to 1088 miles in 2009

Great ride. I played the wind just right for the assist on the back stretch. Was that the same hawk following me for 10 miles, or did I see 3 hawks flying overhead? New Bontrager wheel will not hold true.

Sunny. 65-70°F. Winds N to W at 5 to 15.

Type: Road Cycling - High Intensity
Date: 09/29/2009
Start: 13:31:00
End: 15:28:00
Time Taken: 01:57:16
Total Distance: 55.60 km.
Burned: 2,250 (kcal)
Pace: 02:06 (avg)
Speed: 28.45 (km/hr) (avg)

58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

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Now playing: Indigo by Al Di Meola, Stanley Clarke & Jean-Luc Ponty from The Rite of Strings
via FoxyTunes

Monday 4500 yd swim

3x500 kps
3x5x100 @(2:00, 1:50, 1:40) all 1:29-1:24
2x500 pk
10x50 @ :50 (:39->:44)

Good workout in a crowded pool - like open water swimming with distracted drivers. I can feel my form returning, slowly.

Type: Laps / Swimming Pool
Date: 09/28/2009
Start: 11:55:00
End: 13:20:00
Time Taken: 01:25:06
Total Distance: 4.11 km.
Burned: 1,500 (kcal)
Workout Stats
Pace: 20:40 (avg)
Speed: 2.9 (km/hr) (avg)

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Now playing: Bill Frisell - Hello Nellie from Is That You
via FoxyTunes

Friday - 20 km on the trainer

Stationary Bike because it is a great workout in 32 minutes
Date: 09/25/2009
Start: 16:50:00
End: 17:22:00
Time Taken: 00:32:07
Total Distance: 20.02 km.
Burned: 600 (kcal)
Pace: 01:36 (avg)
Speed: 37.4 (km/hr) (avg)
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Now playing: Phish - Joy from Joy
via FoxyTunes

Thursday 4000 yd swim

3x500 kps
10x200 @ 3:45, 7 swim 3:03->2:53, 3 pull (last 2 on 3:30) 3:02 -> 2:45
500 kick

Feeling good, good times, but had to stop with a cramped calf.

Type: Laps / Swimming Pool
Date: 09/24/2009
Start: 00:00:11
Time Taken: 01:14:00
Total Distance: 3.66 km.
Burned: 1,200 (kcal)
Pace: 20:13 (avg)
Speed: 2.97 (km/hr) (avg)

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Now playing: Fairport Convention - Hungarian Rhapsody from Rosie
via FoxyTunes

Wednesday - 56 km bike ride

Best ride I've had in a couple of weeks despite the rear wheel refusing to stay true. Thanks to the motorist who stopped on Cline Rd to see if I need help - now get out there and ride. Lots of bugs - most came home on my chest, but luckily not the praying mantis.

79-85°F winds light to 8 mph, NW, partly sunny

Type: Road Cycling - High Intensity
Date: 09/23/2009
Start: 11:56:00
End: 13:58:00
Time Taken: 02:01:53
Total Distance: 55.90 km.
Burned: 2,294 (kcal)
Workout Stats
Pace: 02:10 (avg)
Speed: 27.52 (km/hr) (avg)

56 km CCW Allen, Hicks, Evans, Kroener, Charter

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Now playing: Thelonious Monk Quartet with John Coltrane - Blue Monk from At Carnegie Hall

Tuesday 20 km on the trainer

20 km on the trainer - rain, time constraints - 1006 miles in 2009
Date: 09/22/2009
Start: 13:00:00
End: 13:31:00
Time Taken: 00:31:23
Total Distance: 20.01 km.
Burned: 788 (kcal)
Pace: 01:34 (avg)
Speed: 38.26 (km/hr) (avg
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Now playing: King Crimson - Dinosaur from Heavy ConstruKction
via FoxyTunes

Monday 4000 yd swim

3x500 kps

400,300,200,100 (1:18 - I've still got it) on 2:00 per 100

2x500 pk

10x50 on :10 rest :42 -:35

Nice swim, water still too warm, no competition until the 50s, but that went well.

Type: Laps / Swimming Pool

Date: 09/21/2009

Start: 11:40:00

End: 12:56:00

Time Taken: 01:16:45

Total Distance: 3.66 km.

Burned: 1,250 (kcal)

Pace: 20:58 (avg)

Speed: 2.86 (km/hr) (avg)

Saturday 4000 yd swim

3x500 kps

10x200 (6s 4p) @ 4:00 (3:15 -> 2:57)

500 k

Feels Great and no equipment malfunctions! Sun broke through the fog around 8:00, the pool lit up and I was so happy to be swimming again.

Type: Laps / Swimming Pool

Date: 09/19/2009

Start: 07:10:00

End: 08:27:00

Time Taken: 01:17:30

Total Distance: 3.66 km.

Burned: 1,250 (kcal)

Effort: Hard

Quality: Good

Pace: 21:11 (avg)

Speed: 2.83 (km/hr) (avg)

Friday 50 km ride from hell. 994 miles in '09

New rear wheel, reflector loose and needed to be removed in first 2 km. Then the speed sensor magnet was loose and could not be tightened. I used some roadside debris to thicken my spoke so it could be tightened. Still missing 3 km on my odometer. Then a pickup truck loaded with branches drives by and the branches whack me in the back and the head. Not pleasant. Later some lady on a mountain bike scolds me "Pass on my left" which is exactly what I was doing. What was her problem? Some people have to bitch even when there is no reason. The wind picked up from the east in my face soon after I started. Now my new wheel is bent and my brakes are loose. Maybe I stick to the indoor trainer for a while.

72-85°F, winds 5-10 easterly, sunny.

Type: Road Cycling - High Intensity

Date: 09/18/2009

Start: 11:47:00

End: 13:45:00

Time Taken: 01:58:00

Total Distance: 49.51 km.

Burned: 1,851 (kcal)

Pace: 02:23 (avg)

Speed: 25.17 (km/hr) (avg)

49.5 km Kroener, Grange, Princevill, Brimfield, Legion, Cedar, Allen

Sunday - 57.1 km ride - 963 miles in 2009

New route, sunny late afternoon and a little breezy.

Date: 09/13/2009

Start: 15:15:00

Time Taken: 02:07:41

Total Distance: 57.25 km.

Burned: 2,395 (kcal)

Pace: 02:13 (avg)

Speed: 26.88 (km/hr) (avg)

51 km Allen, Hicks, Mendenhal, Legion, Allen

Thursday 43 km ride

Type: Road Cycling - High Intensity

Date: 09/10/2009

Start: 10:15:00

Time Taken: 01:37:47

Total Distance: 43.00 km.

Burned: 1,834 (kcal)

Pace: 02:13 (avg)

Speed: 26.55 (km/hr) (avg)

70-77°F, Winds 5-10 easterly, foggy until the last 30 minutes when the sun came out in full.

43 km Allen, Cedar, Legion, Duggan, Brim, Evans, Grange, Radnor

Tuesday - 56 km bike ride to 901 miles in 2009

56 km bike ride to 901 miles in 2009
Type: Road Cycling - High Intensity
Date: 09/08/2009
Start: 10:00:00
End: 12:07:00
Time Taken: 02:07:04
Total Distance: 56.80 km.
Burned: 2,392 (kcal)
Pace: 02:13 (avg)
Speed: 26.82 (km/hr) (avg)

58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

Another great late summer day for a ride. I passed a Specialized out on Evan's Mill on a climb after about a 2 mile chase. Always a great feeling, but he was a few years my senior and did not look too happy at my "Howdy" as I zipped by.

74-84°F, winds 5-10 N to ENE, sunny.
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Now playing: Grateful Dead - Sing Me Back Home from Dick's Picks Vol 35, San Diego, Hollywood & Chicago, 6,7&24 Aug 1971
via FoxyTunes

67 km Brimfield Ride - 866 miles in '09

Stayed off the fresh chip & seal and rode some different roads for a change.
79-89°F, winds E to SSE at 5-10 mph. Sunny.
Brimfield-Jubilee is one fantastic workout. Nice to have water refills at the school in Brimfield.

67 km to Brimfield & back
Type: Road Cycling - High Intensity
Date: 09/04/2009
Start: 11:15:00
Time Taken: 02:33:07
Total Distance: 66.50 km.
Burned: 2,871 (kcal)
Effort: Hardest
Quality: Good
Pace: 02:16 (avg)
Speed: 26.07 (km/hr) (avg)

67 km to Brimfield & back, Kroener, Grange, Jubilee, Evans, Radner

Wednesday - 56 km bike ride - 825 miles in 2009

Date: 09/02/2009
Start: 11:11:00
End: 13:18:00
Time Taken: 02:07:04
Total Distance: 55.90 km.
Burned: 2,383 (kcal)
Workout Stats
Pace: 02:13 (avg)
Speed: 26.55 (km/hr) (avg)

56 km CCW Allen, Hicks, Evans, Kroener, Charter

72-84°F, Sunny, windy 5-15 E to N.

Another hard ride in wind and fresh chip & seal.
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Now playing: Horace Silver - The African Queen from Re-entry
via FoxyTunes

42 km ride in the wind and chip&seal - 790 miles in '09

Date: 08/31/2009
Start: 11:50:00
Time Taken: 01:41:07
Total Distance: 41.70 km.
Burned: 1,896 (kcal)
Pace: 02:13 (avg)
Speed: 26.55 (km/hr) (avg)

42 km-CW-Kroener-Evans-Legion-Bland-Allen

70-77°F, winds N to ENE at 5-12 mph, sunny

Hard ride with the wind and miles of fresh chip & seal.

56 km bike ride - 764 miles for the year

Type: Road Cycling - High Intensity
Date: 08/24/2009
Start: 13:40:00
End: 15:42:00
Time Taken: 02:01:44
Total Distance: 55.91 km.
Burned: 2,291 (kcal)
Pace: 02:10 (avg)
Speed: 27.56 (km/hr) (avg)

58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener

75-84°F, Winds SW-SE, 3-10 mph, Mostly Sunny. I suffered in the heat and the wind coming home.

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Now playing: Tangerine Dream - Sequence V from Patrolling Space Borders
via FoxyTunes

Sunday - 56 km bike ride - 729 miles on the year

Type: Road Cycling - High Intensity
Date: 08/23/2009
Start: 06:40:00
End: 08:37:00
Time Taken: 01:56:51
Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 56.29 km.
Burned: 2,199 (kcal)
Pace: 02:04 (avg)
Speed: 28.9 (km/hr) (avg)

Wind: calm, 55-66°F, light fog in low areas

58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

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Now playing: Canned Heat - Sandy's Blues from Living the Blues
via FoxyTunes

Friday - 20 km on the trainer

Type: Stationary Bike
Date: 08/21/2009
Start: 16:40:00
End: 17:15:00
Time Taken: 00:34:48
Total Distance: 20.02 km.
Burned: 382 (kcal)
Pace: 01:43 (avg)
Speed: 34.52 (km/hr) (avg)

Thunderstorms!

Wednesday - 4100 yd swim

3x500 kps
16x100: 4@2:00, 4@1:55, 4@1:50, 4@1:45
2x500 pk

Type: Laps / Swimming Pool
Date: 08/19/2009
Start: 08:15:00
End: 09:34:00
Time Taken: 01:19:24
Pace: 21:10 (avg)
Speed: 2.83 (km/hr) (avg)
Total Distance: 3.75 km.
Burned: 1,300 (kcal)

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Now playing: Cream - Cat's Squirrel from Fresh Cream

Tuesday - 56 km bike ride to 682 miles in 2009

Type: Road Cycling - High Intensity Date: 08/18/2009 Start: 09:17:00 End: 11:15:00 Time Taken: 01:57:54

Pace:	02:06 (avg)
Speed:	28.45 (km/hr) (avg)

Workout Route:	58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener

73-83°F, Mostly sunny, 0-5 mph variable winds, humid, but nice riding.
Saw the coyote again, this time with a couple pals.

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Now playing: Thelonious Monk - 'Round Midnight(in Progress) from Thelonious Himself
via FoxyTunes

Friday - 56 km bike ride - 647 miles on the year

Name: 56 km bike ride to 647 miles in 2009
Type: Road Cycling - High Intensity
Date: 08/14/2009
Start: 09:43:00
End: 11:50:00
Time Taken: 02:06:22
Total Distance: 56.00 km.
Burned: 2,379 (kcal)
Pace: 02:15 (avg)
Speed: 26.59 (km/hr) (avg)
58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

Mostly sunny, 75-90°F, winds SW 5-15 mph
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Now playing: Joni Mitchell - Yvette in English from Turbulent Indigo

Thursday - 56 km ride - 613 miles in 2009

Name: 56 km bike ride Type: Road Cycling - High Intensity Date: 08/13/2009 Start: 09:41:00 End: 11:45:00 Time Taken: 02:03:37

Total Distance: 55.90 km. Burned: 2,327 (kcal)

Pace:	02:13 (avg)
Speed:	27.13 (km/hr) (avg)

Workout Route:	58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener

72-88°F winds 0-5 from east at start, switching to 5-10 from the SSW. Mostly Sunny.

Went out fast, but I really felt the winds in the second half.
Saw a coyote on Cline and a white tail deer ran with me for a few hundred yards along Ford.
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Now playing: King Crimson - Waiting Man from Aug 13, 1982 - Berkeley - The Greek Theatre Univ. Cal.

Tuesday - 56 km bike ride - 578 miles on the year

	56 km bike ride
Type:	Road Cycling - High Intensity
Date:	08/11/2009
Start:	10:00:00
End:	12:04:00
Time Taken:	02:03:35

Total Distance:	55.90 km.
Burned:	2,326 (kcal)

Good hot ride, mostly sunny, 72-90°F, winds 5-10 mph from NW

Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

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Now playing: Joe Jackson - Mood Indigo from Summer in the City
via FoxyTunes

Monday 4300 yd swim for 100,000 in 2009

3x500 kps
10x100 @ 2:00
2x500 pk
16x50 @ 1:00

Not bad for the Monday after BoneyFest.

Name: 4300 yard swim Type: Laps / Swimming Pool Date: 08/10/2009 Start: 10:40:00 End: 12:10:00 Time Taken: 01:29:45

Total Distance: 3.93 km. Burned: 1,300 (kcal)

Pace:	22:49 (avg)
Speed:	2.63 (km/hr) (avg)

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Now playing: Ian Anderson - Two Short Planks from Rupi's Dance
via FoxyTunes

Wednesday - 56 km bike ride - 543 miles for the year

Type: Road Cycling - Hill Workout Date: 08/05/2009 Start: 09:57:00 End: 11:53:00 Time Taken: 01:56:25

Workout Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener Total Distance: 55.90 km. Burned: 1,552 (kcal)

Pace:	02:04 (avg)
Speed:	28.82 (km/hr) (avg)

Sunny, 72-88°F, winds 10-15 mph from the East helped on Hick's Hollow and final time.
Good hard ride - a long time since I did this under 2 hours.
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Now playing: Grateful Dead - Playing in the Band from Dick's Picks Vol 31, Philadelphia Pa & Jersey City Nj, 4,5&6 Aug 1974
via FoxyTunes

Friday - 56 km bike ride - 508 miles on the year

Type: Road Cycling - High Intensity Date: 07/31/2009 Start: 08:45:00 End: 10:49:00 Time Taken: 02:03:59

Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen Total Distance: 55.90 km. Burned: 2,334 (kcal)

Pace:	02:12 (avg)
Speed:	27.24 (km/hr) (avg)

104 miles this week. Look out Charlie; and Ben, you are next!
Nice ride, best time this year on this route. No breaks.
72-86°F, winds W @ 5-10 mph, sunny
58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen

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Now playing: Fleetwood Mac - Closing My Eyes
via FoxyTunes

Wednesday - 56 km bike ride - 473 miles for the year

Great day for a ride. 81-88°F, winds 5-10 mph ENE, sunny.

Road Cycling - High Intensity
Date: 07/29/2009
Start: 10:50:00
End: 12:58:00
Time Taken: 02:07:17
Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 55.90 km.
Burned: 2,396 (kcal)
Pace: 02:16 (avg)
Speed: 26.35 (km/hr) (avg)


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Now playing: Rush - Tom Sawyer
via FoxyTunes

Monday - 56 km bike ride

56 km bike ride - abysmal 439 miles for the year.
Type: Road Cycling - High Intensity
Date: 07/27/2009
Start: 09:19:00
End: 11:29:00
Time Taken: 02:09:06
Total Distance: 55.80 km.
Burned: 2,430 (kcal)
Pace: 02:19 (avg)
Speed: 25.93 (km/hr) (avg)

winds 5-15 mph, 75-86°F, mostly sunny

58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener

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Now playing: Al Di Meola - Passion, Grace & Fire (Version 1)
via FoxyTunes

Monday - 4000 yd swim

3x500 kps
400,300,200,100 @ 2:00 per 100, ->1:29
10x50 @ :55, :44->:43
2x500 pk

Slow and steady, just putting in the yards. Felt amazingly good for 10 days off.

Type: Laps / Swimming Pool
Date: 07/20/2009
Start: 10:30:00
End: 11:47:00
Time Taken: 01:17:00
Total Distance: 3.66 km.
Burned: 1,100 (kcal)
Pace: 21:03 (avg)
Speed: 2.85 (km/hr) (avg)

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Now playing: Simple Minds - Biko

I'm saved! Bushwacker has Trek!

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Now playing: Pink Floyd - Interstellar Overdrive
via FoxyTunes

49 km bike ride ending with a flat tire

Total of 404 measly miles on the year. I will hit 1000.
Great ride until I blew out the side wall 17 km from home. I would have had the wind at my back all the way home, recouping my efforts into the wind for the first half of the ride. Called Mary for a ride and we drove straight to the bike shop to find they are out of business. Where do I buy Trek in Peoria now? Nowhere.

Type: Road Cycling - High Intensity
Date: 07/18/2009
Start: 16:20:00
End: 18:09:00
Time Taken: 01:49:04
Workout Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 49.20 km.
Burned: 2,053 (kcal)
Pace: 02:13 (avg)
Speed: 27.07 (km/hr) (avg)

72°F sustained 10-15 mph winds from WNW, partly sunny.



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Now playing: Pink Floyd - Careful With That Axe, Eugene

Thursday 56 km bike ride

Date: 07/16/2009
Start: 00:07:45
Time Taken: 02:04:59
Total Distance: 56.40 km.
Burned: 2,344 (kcal)
Pace: 02:13 (avg)
Speed: 26.88 (km/hr) (avg)

72°F at the start, 82°F on the road, light wind - a perfect day. Great ride, took it extra easy on the climbs. Hit 70 km/h on Kroener.

58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener

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Now playing: Oysterhead - No Cure For Suicide- 5-4-00
via FoxyTunes

Wednesday - 20 km on the trainer

Type: Stationary Bike
Date: 07/15/2009
Start: 17:30:00
End: 18:05:00
Time Taken: 00:35:05
Total Distance: 20.01 km.
Burned: 385 (kcal)
Workout Stats
Pace: 01:45 (avg)
Speed: 34.22 (km/hr) (avg)

Excuse for riding indoors: Mary is on call, so I can't leave the boy alone.
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Now playing: John Coltrane - A love supreme, Part III - Pursuance
via FoxyTunes

Thursday 4000 yd swim

3x500 kps
5x200 @ 4:00 (3:10)
2x250 @ 5:00 (3:58)
2x500 pk

Nice pace and good workout.

Name: 4000 yd swim
Type: Laps / Swimming Pool
Date: 07/09/2009
Start: 10:44:00
End: 12:02:00
Time Taken: 01:18:06
Total Distance: 3.66 km.
Burned: 1,100 (kcal)
Pace: 21:21 (avg)
Speed: 2.81 (km/hr) (avg)

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Now playing: AC-DC - Rock 'N' Roll Singer - Happy Bon Scott's Birthday!
via FoxyTunes

Thursday - 4000 yds swimming

3x500 kps -
4x250 @ 5:00 (4:02) -
2x500 pk -
10x50 @ :10 rest (:43) -

Laps / Swimming Pool -
Date: 07/02/2009 -
Start: 10:35:00 -
End: 11:52:00 -
Time Taken: 01:17:00 -
Total Distance: 3.66 km. -
Burned: 1,000 (kcal) -
Workout Stats -
Pace: 21:03 (avg) -
Speed: 2.85 (km/hr) (avg) -

Just put in the yards, quality will come...
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Now playing: Adrian Belew - The Lone Rhinoceros
via FoxyTunes

Wednesday - 28 mile bike ride

Date: 07/01/2009
Start: 10:30:00
Time Taken: 01:43:02

Workout Route: 45 km-choak-kroener-challi-ford-grange-evans-brimjub-duggins-legion-bland-cedar-allen
Total Distance: 45.00 km.
Burned: 1,933 (kcal)

Great weather: overcast, 68?F, winds 5-10 mph from the northwest

Pace: 02:16 (avg)
Speed: 26.07 (km/hr) (avg)

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Now playing: Miles Davis - Autumn Leaves
via FoxyTunes

Tuesday 4000 yd swim

3x500 kps
10x100 @ 2:00 ~1:31
2x500 pk
10x50 @ :55 ~:45

06/30/2009
Start: 10:55:00
End: 12:12:00
Time Taken: 01:16:15
Total Distance: 3.66 km.
Burned: 1,000 (kcal)
Pace: 20:50 (avg)
Speed: 2.88 (km/hr) (avg)

Slow and steady, focus on stroke technique.
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Now playing: Elvis Costello - Indoor Fireworks (Solo Demo)

Monday 3500 yard swim

3x500 kps
5x200 @ 4:00
2x500 pk

Date: 06/29/2009
Start: 08:00:00
End: 09:07:00
Time Taken: 01:07:00
Total Distance: 3.20 km.
Burned: 900 (kcal)
Pace: 20:56 (avg)
Speed: 2.87 (km/hr) (avg)

Slow and easy, trying to get back into the swing of swimming.

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Now playing: Canned Heat - Home to You
via FoxyTunes

Thursday - 20 km on the trainer

Type: Stationary Bike
Date: 06/11/2009
Start: 17:40:00
End: 18:12:00
Time Taken: 00:31:57
Total Distance: 20.02 km.
Burned: 352 (kcal)
Workout Stats
Pace: 01:36 (avg)
Speed: 37.6 (km/hr) (avg)

Excuse for not riding on the road: Babysitting (thanks Ben)

Monday - 20 km on the trainer

Type: Stationary Bike
Date: 06/08/2009
Start: 14:14:00
End: 14:49:00
Time Taken: 00:34:31
Total Distance: 20.02 km.
Burned: 380 (kcal)
Pace: 01:43 (avg)
Speed: 34.8 (km/hr) (avg)

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Now playing: The Residents - Devotion
via FoxyTunes

ATD 892-918 - Thomas Pynchon Wiki | Against the Day

ATD 892-918 - Thomas Pynchon Wiki | Against the Day

Shared via AddThis

Wednesday - 20 km on the trainer

Type: Stationary Bike
Date: 06/03/2009
Start: 20:45:00
End: 21:19:00
Time Taken: 00:33:51
Total Distance: 20.02 km.
Burned: 373 (kcal)
Workout Stats
Pace: 01:41 (avg)
Speed: 35.49 (km/hr) (avg)

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Now playing: (WCBU 89.9)

Tuesday 20 km on the trainer

Type: Stationary Bike
Date: 06/02/2009
Start: 18:00:00
End: 18:34:00
Time Taken: 00:33:55
Total Distance: 20.01 km.
Burned: 373 (kcal)
Pace: 01:41 (avg)
Speed: 35.4 (km/hr) (avg)

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Now playing: The Rolling Stones - Miss You
via FoxyTunes

Monday 20 km on the trainer

Type: Stationary Bike
Date: 06/01/2009
Start: 18:00:00
End: 18:34:00
Time Taken: 00:34:00
Total Distance: 20.01 km.
Burned: 374 (kcal)
Pace: 01:42 (avg)
Speed: 35.31 (km/hr) (avg)

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Now playing: Edward Elgar - Variation XIV [EDU. Finale]
via FoxyTunes

Wednesday - 5000 yd swim

3x500 kps
3x (200,400) , 200 all 200 under 3:00 (->2:55) on 1 min per 50, 400s easy
2x500 pk (7:25)
10x50 with :10 rest

Date: 05/20/2009
Start: 10:50:00
End: 12:26:00
Time Taken: 01:36:05
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:01 (avg)
Speed: 2.86 (km/hr) (avg)

Mostly slow except the 200s. Focused on keeping my stroke clean. Starting to come back...
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Now playing: Ultravox - Rage in Eden
via FoxyTunes

Monday 5000 yard swim

Date: 05/18/2009
Start: 13:05:00
End: 14:45:00
Time Taken: 01:40:00
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:52 (avg)
Speed: 2.74 (km/hr) (avg)

3x500 kps
10x200 @ 4:00 (3:12 -> 2:59)
2x500 pk
5x100 @ 2:00 (1:30 -> 1:25)

slow, but better than last week. Curt helped push the final 100s, but I was barely conscious

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Now playing: Rick Wakeman - Lax X

Thursday - 5000 yd swim

Name: 5000 yd swim
Type: Laps / Swimming Pool
Date: 05/14/2009
Start: 11:15:00
End: 12:54:00
Time Taken: 01:38:45
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:36 (avg)
Speed: 2.78 (km/hr) (avg)

3x500 kps
100,200,300,400,400,300,200,100 at a very slow 2:00 per 100
2x500 pk
10x50 @ :10 rest

wow, I am finally back to 5000, but it was slow and painful - can only get better
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Now playing: Marillion - Berlin (Mushroom Farm Demo)
via FoxyTunes

Date: 05/12/2009
Time Taken: 01:42:29
Workout Route: 46 km - Kroener, Evans, Legion, Bland, Allen
Total Distance: 45.80 km.
Burned: 1,927 (kcal)
Pace: 02:16 (avg)
Speed: 26.23 (km/hr) (avg)

46 km - Kroener, Evans, Legion, Bland, Allen

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Now playing: Steve Winwood - Arc of a Diver
via FoxyTunes

Road Cycling / Mountain Biking > Road Cycling - High Intensity: 46.3 km bike ride with stop at day care

Date: 2009-05-06
Start Time: 11:00:00
End Time: 12:38:00
Time Taken: 01:38:26
Route: 2009-05-06 Route - Proctor-Knoxville-Singing-Hicks-Dunlap-Cedar-Allen
Total Distance: 44.85 km.
Burned: 1,858 (kcal)
Pace: 02:10 (avg)
Speed: 27.34 (km/hr) (avg)
Temperature: 75-79°F

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Now playing: Gong - Tropical Fish, Selene
via FoxyTunes

Thursday - 4000 yds swimming

Date: 2009-04-30
Start Time: 11:10:00
End Time: 12:32:00
Time Taken: 01:21:45
Total Distance: 3.66 km.
Reps/Laps: 80
Burned: 1,400 (kcal)
Pace: 22:19 (avg)
Speed: 2.68 (km/hr) (avg)

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Now playing: Phish - Gotta Jibboo

3200 yds on Tuesday - back in the water, again

3x500 kps
2x150, 1x200
500 pull
500 kick
200 swim

Friday - 20 km on the trainer

Date: 2009-04-17
Start Time: 18:10:00
End Time: 18:45:00
Time Taken: 00:34:55
Total Distance: 20.03 km.
Burned: 384 (kcal)
Pace: 01:43 (avg)
Speed: 34.42 (km/hr) (avg)

Tuesday - 20 km on the trainer

Date: 2009-04-14
Start Time: 12:20:00
End Time: 12:54:49
Time Taken: 00:34:49
Total Distance: 20.01 km.
Burned: 383 (kcal)
Pace: 01:43 (avg)
Speed: 34.48 (km/hr) (avg)

Same time as Sunday, but stayed in 5th and pushed the rpms - averaged 99.

Sunday - 20 km on the trainer

Date: 2009-04-12
Start Time: 17:20:00
End Time: 17:54:50
Time Taken: 00:34:50
Total Distance: 20.00 km.
Burned: 384 (kcal)
Pace: 01:43 (avg)
Speed: 34.45 (km/hr) (avg)

30 minutes on the trainer - Saturday

Date: 2009-04-11
Start Time: 08:20:00
End Time: 08:50:00
Time Taken: 00:30:02
Total Distance: 17.56 km.
Burned: 331 (kcal)
Pace: 01:42 (avg)
Speed: 35.08 (km/hr) (avg)

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Now playing: Modern Jazz Quartet - The Cylinder
via FoxyTunes

30 minutes on the trainer - Tuesday

Date: 2009-04-07
Start Time: 07:00:00
End Time: 07:30:00
Time Taken: 00:30:03
Total Distance: 17.03 km.
Burned: 331 (kcal)
Pace: 01:45 (avg)
Speed: 34 (km/hr) (avg)

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Now playing: Jefferson Airplane - White Rabbit
via FoxyTunes

30 minutes on the trainer - Monday

Date: 2009-04-06
Start Time: 07:00:00
End Time: 07:30:00
Time Taken: 00:30:02
Total Distance: 16.49 km.
Burned: 331 (kcal)
Pace: 01:49 (avg)
Speed: 32.94 (km/hr) (avg)

Back on the trainer for 30 minutes

Time to get back to it.
Date: 2009-04-04
Start Time: 18:00:00
End Time: 18:30:00
Time Taken: 00:30:01
Total Distance: 16.81 km.
Burned: 330 (kcal)
Pace: 01:47 (avg)
Speed: 33.6 (km/hr) (avg)

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Now playing: The Hollies - You Need Love
via FoxyTunes

Black Canyon Canoe Trip - Day 4

Date: 2009-02-23
Time Taken: 00:30:00
Route: Black Canyon - Day 4
Total Distance: 1.94 km.
Pace: 15:28 (avg)
Speed: 3.86 (km/hr) (avg)

Black Canyon Canoe Trip - Day 3

Date: 2009-02-22
Start Time: 10:00:00
End Time: 03:00:00
Time Taken: 05:00:00
Route: Black Canyon - Day 3
Total Distance: 11.70 km.
Pace: 25:38 (avg)
Speed: 2.41 (km/hr) (avg)

Black Canyon Canoe Trip - Day 2

Date: 2009-02-21
Start Time: 10:00:00
End Time: 03:00:00
Time Taken: 05:00:00
Route: Black Canyon - Day 2
Total Distance: 17.86 km.
Pace: 16:46 (avg)
Speed: 3.54 (km/hr) (avg)

Black Canyon Canoe Trip - Day 1

Date: 2009-02-20
Start Time: 00:00:09
Time Taken: 05:00:00
Route: Black Canyon - Day 1
Total Distance: 14.75 km.
Pace: 20:19 (avg)
Speed: 2.9 (km/hr) (avg)

Sunday - 5000 yards

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

Date: 2009-02-15
Start Time: 09:30:00
End Time: 11:01:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

Pretty slow all around. Feeling tight like swimming in molasses.
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Now playing: King Crimson - Three Of A Perfect Pair
via FoxyTunes

Friday - 5000 yards

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

Date: 2009-02-13
Start Time: 13:30:00
End Time: 15:02:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

Good competition, but I was slow. Need a day off to recover.
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Now playing: Peter Gabriel - When You're Falling
via FoxyTunes

Thursday - 46 km ride

Date: 2009-02-12
Start Time: 12:55:00
End Time: 14:42:00
Time Taken: 01:47:09
Route: 46 km Kroener-Evans-Legion-Allen
Total Distance: 46.30 km.
Burned: 2,022 (kcal)
Pace: 02:19 (avg)
Speed: 25.93 (km/hr) (avg)

Windy out of the west and 46°F, but sunny any nice. Could have used wool socks. Had shoe covers, cannondale pants, padded shorts, sleeveless t-shirt, red insulated riding shirt, yellow wind breaker, full gloves and hat under my helmet. Perfect preparation other than the socks.
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Now playing: The Doors - Break on Through (To the Other Side)
via FoxyTunes

Wednesday 4500 yards

3x500 kps
5x200,4x250 alternating on 3:30,4:30
1000 pull on 14:50

Date: 2009-02-11
Start Time: 12:08:00
End Time: 13:30:00
Time Taken: 01:22:00
Total Distance: 4.11 km.
Laps: 90
Burned: 1,100 (kcal)
Pace: 19:55 (avg)
Speed: 3.01 (km/hr) (avg)

Monday 5000 yard swim

3x500 kps
10x200 @3:30 (3:04 > 2:54)
2x500 pk
10x50 with :10 rest

Date: 2009-02-09
Start Time: 12:30:00
End Time: 14:00:00
Time Taken: 01:29:50
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 19:38 (avg)
Speed: 3.05 (km/hr) (avg)

A little competition showed up late to keep me honest, but I felt slow all day.
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Now playing: Ali Farka Touré - Radio Mali-Entire Album
via FoxyTunes

Friday 30 minutes on the trainer

Mostly steady spinning with a couple of long sprints.

Date: 2009-02-06
Start Time: 04:34:00
End Time: 05:04:00
Time Taken: 00:30:02
Total Distance: 17.39 km.
Burned: 500 (kcal)
Workout Weight: 112.0 kg.
Pace: 01:43 (avg)
Speed: 34.74 (km/hr) (avg)

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Now playing: Umphrey's McGee - 40's Theme
via FoxyTunes

Wednesday 5000 yards

3x500 kps
2x400,300,200,100 faster second set with less rest
2x500 pk
10x50 @ :10 rest

Date: 2009-02-04
Start Time: 10:47:00
End Time: 12:17:00
Time Taken: 01:30:35
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 19:48 (avg)
Speed: 3.03 (km/hr) (avg)

Took a lot of rest in the first set, but finished strong. No competition, but a little chance to show off helped.
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Now playing: Buddy Holly - Not Fade Away
via FoxyTunes

Thursday - 5000 yard swim

3x500 kps
5x400 @ 7:00, descending 5:55->5:39
2x500 pk
10x50 with :10 rest, ~:39->:37

Date: 2009-01-22
Start Time: 11:25:00
End Time: 12:51:00
Time Taken: 01:26:10
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 18:51 (avg)
Speed: 3.18 (km/hr) (avg)

No competition, but a little chance to humble a muscle head.
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Now playing: Ella Fitzgerald & Duke Ellington - Take the -a- Train
via FoxyTunes

45 minutes on the trainer

Date: 2009-01-21
Start Time: 12:10:00
End Time: 12:55:00
Time Taken: 00:45:02
Total Distance: 25.94 km.
Burned: 600 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:44 (avg)
Speed: 34.56 (km/hr) (avg)

Steady high cadence with a good total distance.

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Now playing: AC-DC - The Furor
via FoxyTunes

Tuesday 5000 yard swim

3x500 kps
10x200 @ 3:30 (2:44 - 2:52)
2x500 pk
10x50 @ :10 rest ~:40

Date: 2009-01-20
Start Time: 11:30:00
End Time: 12:56:00
Time Taken: 01:26:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 18:54 (avg)
Speed: 3.17 (km/hr) (avg)

No competition, but a few admirers helped, including the facetious "Are you Micheal Phelps?" I laughed so hard.

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Now playing: Jack Bruce & Robin Trower - Distant Places Of The Heart

45 minutes on the trainer

Slow and steady ride on the trainer with a high cadence.

Date: 2009-01-19
Start Time: 14:40:00
End Time: 15:26:00
Time Taken: 00:45:02
Total Distance: 24.70 km.
Burned: 650 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:49 (avg)
Speed: 32.91 (km/hr) (avg)

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Now playing: Moby - Sweet Apocalypse
via FoxyTunes

40 minutes on the trainer

17.54 km in the first 30 minutes
mostly steady and hard with a hard sprint up to 30 and then a 10 minute easy spin

Date: 2009-01-16
Start Time: 14:30:00
End Time: 15:10:00
Time Taken: 00:40:02
Total Distance: 22.92 km.
Burned: 600 (kcal)
Laps: 1
Pace: 01:45 (avg)
Speed: 34.35 (km/hr) (avg)

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Now playing: Felix Mendelssohn - Venetian Gondola Song Op.30-6
via FoxyTunes