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  • 10 miles
  • 00:38 time
  • 602 calories
  • 1 workouts
  • This Week time period


  1. FIT
    10 Miles Stationary Cycle 10 mi 00:38 03:45 pace

    Evening spin. Has been a busy week scraping, sanding and painting the house. Just a little on the west side plus the north side and garage to do yet. Rained today but should be able to get a bunch ... read more

  2. Shared Photo

    High altitude training. Today's painting progress. Another 90-degree day but there was a nice breeze up there. Lots of smoke in the air, they say from Canadian wildfires. Should have the house... read more

  3. Shared Photo

    Al and I headed for home...we're faster than tractors!

  4. Shared Photo

    Al's Strava screen from this morning's ride.

  5. VELO
    29.7 Miles Cycling 29.7 mi 02:22 12.5mph pace

    Nice ride with son Al this morning. I was definitely holding Al back...he makes those darn hills look easy. And then when I get on the aerobars and go fast he goes blowing by me like I'm stand... read more

  6. FIT
    10 Miles Stationary Cycle 10 mi 00:38 03:46 pace

    Late evening spin. Still working on the house painting. I've got the east side of the house 99 percent finished with the north side and about half of the west side to go. And the third story &... read more

  7. FIT
    15 Miles Stationary Cycle 15 mi 00:57 03:47 pace

    Sunday night spin.

  8. FIT
    10 Miles Stationary Cycle 10 mi 00:37 03:41 pace

    Didn't get any work done on the outside of the house so did work on the inside and had thought of road biking tonight but T-storms rolled through. Will have to hit the scraping/sanding hard to... read more

  9. Shared Photo

    In case anyone is wondering what I've been up to lately...scraping, sanding and painting on the house. I've got a couple more weeks of work remaining...then I will enter a tri coming up i... read more

    • Helene W.
      Helene W.

      Oh! I love that yellow hue! 👍❤️

      18 days ago Like

    • Show 2 more comments...
    • Garth A.
      Garth A.

      Love that color!

      17 days ago Like

    • Frederick

      LOL! Just to be clear -- the bight yellow is the color I picked when we bought the house in 1993 and I repainted about 2005. Now, at my wife's request, we're going with the much more subdued yellow in the center of the pic -- in fact, the name of the paint is "Easy On The Eyes." It's a Dutch Boy brand paint...

      17 days ago Like

  10. VELO
    10.34 Miles Tuesday Trike Rides 10.34 mi 01:15 8.3mph pace

    Three riders again tonight at the assisted living facility...three wonderful octogenarian ladies. They enjoyed the ride but I am so overwhelmed and humbled by the stories they share with me, a comp... read more

    • Holly T.
      Holly T.

      that is really great, so glad you participate!

      18 days ago Like

    • Vern M.
      Vern M.

      Well done!

      18 days ago Like

    • Garth A.
      Garth A. You're an Inspiration
      You're an Inspiration:

      I would love to do this in my area! Any ideas?

      17 days ago

    • Frederick

      Contact one of the assisted living facilities to see if they'd be interested in purchasing a trike for their residents. Or, write a grant request to a local charitable foundation for the purchase of the trike. The one I use was purchased with funds raised by our Beer By Bike Brigade group. Here is a link to the one we use -- they are not inexpensive -- you'll definitely want the three speed model!

      17 days ago Like

  11. FIT
    1 Hour

    Another 4-5 hours up and down ladders and painting...should be equivalent to a one-hour workout. Got a section on the east side of the house finished. More scraping and sanding tomorrow after Tour ... read more

  12. FIT
    15 Miles Stationary Cycle 15 mi 00:55 03:39 pace

    Short spin tonight. We had the youngest grandson here last night and all day today as is older brother and parents went to Oshkosh for the fly-in/airshow. We went to the beach, park, had Coney Dogs... read more

  13. VELO
    Tuesday Trike Rides 10.34 mi 01:15 8.3mph pace

    Tuesday night trike rides for the residents at the assisted living facility on the south side of town. Rode the Blue Bomber down to the facility. Had three riders on this gorgeous evening -- temps... read more

    • Mike K.
      Mike K.

      It would be a tough life being a Bears fan in Green Bay!

      25 days ago Like

    • Helene W.
      Helene W. You're an Inspiration
      You're an Inspiration:

      This is so great, Frederick. I am sure the residents enjoy the rides.

      24 days ago

    • Diane V.
      Diane V.

      I love that you do this!

      24 days ago Like

  14. FIT
    Fitness 02:00

    Yesterday I resumed the exterior painting project on our house and spent six hours up and down ladders, scraping, sanding and painting -- and so am going to claim two hours of fitness activities. H... read more

  15. Shared Photo

    Tour de Menomonie with son Al.

  16. VELO
    17.6 Miles Road Cycling Menom... 17.6 mi 01:33 11.3mph pace

    Has been a busy week with no workouts 'til earlier today with son Al. We did a loop around the city of Menomonie...not fast, but a gorgeous morning for a ride. This past week was spend re-inst... read more

    • Helene W.
      Helene W.

      Fun, fun, fun ... Apart from not feeling too well. And Congrats to Freddy for having earned to fly solo now!

      27 days ago Like1 person

  17. FIT
    16.53 Miles Stationary Cycle 16.53 mi 01:00 03:37 pace

    Too much heat and especially too much humidity to road cycle an evening indoor spin. Son Al went back to Menomonie with Puggy Sue this afternoon...but Puggy will be back next weekend!

  18. VELO
    6.5 Miles BBBB Ride 6.53 mi 00:52 7.5mph pace

    Nice evening for a ride with a couple hundred other Beer By Bike Brigade cyclists. Good food, good beer and lots of money raised for school lunches for children in need. It isn't about the beer!

    • Garth A.
      Garth A. You're an Inspiration
      You're an Inspiration:

      Priorities Frederick... I'm sure the beer was helpful ;). Great cause, and appreciative of your community!

      about 1 month ago

  19. VELO
    27.2 Miles Road Cycling 27.2 mi 01:53 14.5mph pace

    Nice ride down the river road to Goose Island and then to Stoddard with son Al. A little warm but lots of humidity. Had a double scoop of espresso/Oreo ice cream in a waffle cone at the Hood Scoop ... read more