Friday, August 1

Day - Friday, 8/1
Ride Type - Indoor Training
Ride Distance - 16.23 miles
Ride Length - 00:50:00
Avg Speed - 19.5
Avg Cadence - 85
Avg Heart Rate - 125
Max Heart Rate - 135
Calories burned - 1511
Total Training Distance To-Date: 352.96 miles

Thursday, July 31

Day - Thursday, 7/31
Ride Type - Indoor Training
Ride Distance - 14.79 miles
Ride Length - 00:45:00
Avg Speed - 19.7
Avg Cadence - 87
Avg Heart Rate - 122
Max Heart Rate - 138
Calories burned - 1430
Total Training Distance To-Date: 336.73 miles

Tuesday, July 29

Day - Tuesday, 7/29
Ride Type - Indoor Training
Ride Distance - 19.52 miles
Ride Length - 01:00:00
Avg Speed - 19.5
Avg Cadence - 95
Avg Heart Rate - 123
Max Heart Rate - 138
Calories burned - 1715
Total Training Distance To-Date: 321.94 miles

Monday, July 28

Day - Monday, 7/28
Ride Type - Indoor Training
Ride Distance - 14.24 miles
Ride Length - 00:45:00
Avg Speed - 19.0
Avg Cadence - 93
Avg Heart Rate - 132
Max Heart Rate - 155
Calories burned - 1156
Total Training Distance To-Date: 302.42 miles

Sunday, July 27

Day - Sunday, 7/27
Ride Type - Indoor Training
Ride Distance - 15.41 miles
Ride Length - 00:50:00
Avg Speed - 18.5
Avg Cadence - 91
Avg Heart Rate - 124
Max Heart Rate - 140
Calories burned - 1189
Total Training Distance To-Date: 288.18 miles

Saturday, July 26

Day - Saturday, 7/26
Ride Type - Indoor Training
Ride Distance - 14.56 miles
Ride Length - 00:45:00
Avg Speed - 19.4
Avg Cadence - 86
Avg Heart Rate - 137
Max Heart Rate - 147
Calories burned - 1341
Total Training Distance To-Date: 272.77 miles

Thursday, July 24

Day - Thursday, 7/24
Ride Type - Indoor Training
Ride Distance - 15.64 miles
Ride Length - 00:50:00
Avg Speed - 18.8
Avg Cadence - 86
Avg Heart Rate - 136
Max Heart Rate - 148
Calories burned - 1299
Total Training Distance To-Date: 258.21 miles

Wednesday, July 23

Day - Wednesday, 7/23
Ride Type - Indoor Training
Ride Distance - 13.88 miles
Ride Length - 00:45:00
Avg Speed - 18.5
Avg Cadence - 85
Avg Heart Rate - 130
Max Heart Rate - 1349
Calories burned - 1060
Total Training Distance To-Date: 242.57 miles

Tuesday, July 22

Day - Tuesday, 7/22
Ride Type - Indoor Training
Ride Distance - 13.54 miles
Ride Length - 00:45:00
Avg Speed - 18.1
Avg Cadence - 90
Avg Heart Rate - 132
Max Heart Rate - 145
Calories burned - 989
Total Training Distance To-Date: 228.69 miles

Monday, July 21

Day - Monday, 7/21
Ride Type - Indoor Training
Ride Distance - 13.28 miles
Ride Length - 00:45:00
Avg Speed - 17.7
Avg Cadence - 89
Avg Heart Rate - 136
Max Heart Rate - 156
Calories burned - 957
Total Training Distance To-Date: 215.15 miles

Saturday, July 5

Day - Saturday, 7/5
Ride Type - Road Training
Ride Distance - 38.79 miles
Ride Length - 02:48:40
Avg Speed - 13.8
Avg Cadence - 80
Avg Heart Rate - 145
Max Heart Rate - 184
Calories burned - 3099
Total Training Distance To-Date: 159.28 miles

ALC7 Down, Time to Start Training for 8!

The ride was awesome. I rode 503 out of 545 miles. Not bad on a first effort. Naturally, I must go again so that next year I can ride all 545 miles. So time to start training and keep my general fitness level at least where it is if not continuing to improve. :) I'm going to combine my last two week's activities into this one post and then be better about routine posting.

Day - Sunday, 6/15
Ride Type - Road Training
Ride Distance - 20.0 miles
Ride Length - unknown
Avg Speed - unknown
Avg Cadence - unknown
Avg Heart Rate - unknown
Max Heart Rate - unknown
Calories burned - unknown
Total Training Distance To-Date: 20.0 miles
*Note - I didn't bring my computer but we did the Lake Merced loop - roughly 20 miles. :)

Day - Monday, 6/16
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Indoor Training
Ride Distance - 11.3 miles
Ride Length - 00:45:00
Avg Speed - 15.1
Avg Cadence - 85
Avg Heart Rate - 123
Max Heart Rate - 133
Calories burned - 789
Total Training Distance To-Date: 31.3 miles

Day - Thursday, 6/19
Ride Type - Indoor Training
Ride Distance - 15.31 miles
Ride Length - 01:00:00
Avg Speed - 15.3
Avg Cadence - 87
Avg Heart Rate - 123
Max Heart Rate - 134
Calories burned - 1082
Total Training Distance To-Date: 46.61 miles


Day - Friday, 6/20
Ride Type - Cross Training - Intervals on Treadmill

Day - Saturday, 6/21
Ride Type - Weight Training & Cross Training - Intervals on Treadmill


Day - Monday, 6/23
Ride Type - Weight Training


Day - Tuesday, 6/24
Ride Type - Weight Training

Day - Tuesday, 6/24
Ride Type - Indoor Training
Ride Distance - 11.55 miles
Ride Length - 00:45:00
Avg Speed - 15.4
Avg Cadence - 87
Avg Heart Rate - 122
Max Heart Rate - 140
Calories burned - 818
Total Training Distance To-Date: 58.16 miles


Day - Thursday, 6/26
Ride Type - Indoor Training
Ride Distance - 11.83 miles
Ride Length - 00:45:00
Avg Speed - 15.8
Avg Cadence - 89
Avg Heart Rate - 124
Max Heart Rate - 136
Calories burned - 844
Total Training Distance To-Date: 69.99 miles


Day - Saturday, 6/28
Ride Type - Indoor Training
Ride Distance - 15.91 miles
Ride Length - 01:00:00
Avg Speed - 15.9
Avg Cadence - 90
Avg Heart Rate - 129
Max Heart Rate - 142
Calories burned - 1138
Total Training Distance To-Date: 85.9 miles

I keep trying to get skinny :)

So I spun for an hour tonight. I had to get some miles in and some time in the saddle as well.

Day - Wednesday, 5/14
Ride Type - Indoor Training
Ride Distance - 15.2 miles
Ride Length - 01:00:01
Avg Speed - 15.2 mph
Avg Cadence - 86
Avg Heart Rate - 125
Max Heart Rate - 135
Calories burned - 1066
Total Training Distance To-Date: 1239.48 miles

Back-to-Back and Tired-Too-Tired

We rode a back-to-back today. We settled on 35 miles as it was foggy, a bit damp, pretty cold in the beginning and at points, very head-windy. :( but we accomplished a back-to-back and damn - I was almost comatose by 10pm.


Day - Sunday, 5/11
Ride Type - On Road Training
Ride Distance - 34.81 miles
Ride Length - 02:39:08
Avg Speed - 13.1 mph
Avg Cadence - 78
Avg Heart Rate - 132
Max Heart Rate - 175
Calories burned - 2347
Total Training Distance To-Date: 1224.28 miles

China Camp Part Deux

We did China Camp again today - solo. Still beautiful, not as windy. A little more leisurely.


Day - Saturday, 5/10
Ride Type - On Road Training
Ride Distance - 63.60 miles
Ride Length - 05:18:37
Avg Speed - 12.0 mph
Avg Cadence - 76
Avg Heart Rate - 133
Max Heart Rate - 183
Calories burned - 4708
Total Training Distance To-Date: 1189.47 miles

More Fat Burning

More indoor, more fat burning


Day - Wednesday, 5/7
Ride Type - Indoor Training
Ride Distance - 11.44 miles
Ride Length - 00:45:01
Avg Speed - 15.3 mph
Avg Cadence - 87
Avg Heart Rate - 119
Max Heart Rate - 131
Calories burned - 803
Total Training Distance To-Date: 1125.87 miles

Fat Burning

More indoor training to try and burn some fat off and keep my ass conditioned to the saddle after the century.


Day - Monday, 5/5
Ride Type - Indoor Training
Ride Distance - 14.22 miles
Ride Length - 01:00:03
Avg Speed - 14.2 mph
Avg Cadence - 92
Avg Heart Rate - 118
Max Heart Rate - 131
Calories burned - 957
Total Training Distance To-Date: 1114.43 miles

Yesterday I rode my first CENTURY - meaning, I rode 100 miles! I went with my lesbians and sis-in-laws - EPL and JT. It began in Santa Rose and went thru the Russian River wine country. The weather was PERFECT, the hills were challenging and I did it - I didn't think I'd make it to lunch at mile 70, and then that hateful final hill at mile 92 was, well...HATEFUL. But I made it. And my stats were not all that bad:

Day - Saturday, 5/3
Ride Type - Outdoor Training
Ride Distance - 100.00 miles
Ride Length - 07:22:51
Avg Speed - 13.5 mph
Avg Cadence - 75
Avg Heart Rate - 142
Max Heart Rate - 190
Calories burned - 7886
Total Training Distance To-Date: 1100.21 miles

Day on the Ride

Every year, ALC hosts Day on the Ride - which is an approximation of what a typical day on the actual ALC ride will be like. There were tons of people, lots of them familiar and we had a great time. Our ride was from Golden Gate park, up to Nicasio Valley Reserve and back. There were rest stops, sweep vehicles (vehicles that patrol the ride route and pick up those who have mechanical trubs and get them to the next stop) and fun, fun, fun.

Unfortunately, I had to utilize the sweep vehicles not once, but twice! ARGH. My back tire trubs continued, and I popped a tube about 8 miles outside of the lunch stop in Nicasio - which was the half-way mark. Some of you may ask, don't you know how to change your own tire? Well, yes... I do. But the external tire I had on the wheel set was so tight on the rim, I broke 3 tire irons trying to change it myself. I got swept into lunch and the bike tech tent managed to change my tire.

I ate, rode out again and then popped my back tire AGAIN about 3-4 miles outside of the final water/rest stop in Fairfax (about 3/4 of the way through the ride and only about 25 miles from home). I didn't have a spare tube and knew I'd not be able to get the damned tired off anyway, so I got swept again. At Fairfax, there was a great bike shop and I hoofed it across the street and $60 later, I had new rim tape, a good tube and a new puncture-resistant external tire that fit my rim better. PROBLEM SOLVED.

So I rode back into the city on my own and that was sort of nice to just ride solo. I always love riding with others, but sometimes it's nice to be out on the road alone... :)

Here's my stats:

Day - Saturday, 4/26
Ride Type - Onroad Training
Ride Distance - 72.45 miles
Ride Length - 06:02:11
Avg Speed - 12 mph
Avg Cadence - 76
Avg Heart Rate - 144
Max Heart Rate - 193
Calories burned - 5546
Total Training Distance To-Date: 1000.21 miles

Tuesday Training

Indoor training - much of the same - nothing to write home about, but here's the stats:

Day - Tuesday, 4/11
Ride Type - Indoor Training
Ride Distance - 10.48 miles
Ride Length - 00:45:42
Avg Speed - 14.2 mph
Avg Cadence - 92
Avg Heart Rate - 127
Max Heart Rate - 149
Calories burned - 740
Total Training Distance To-Date: 937.76 miles