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
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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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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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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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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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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
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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