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
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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
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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)
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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
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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
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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
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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!
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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
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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
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