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
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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
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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
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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
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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
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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
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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
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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
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