Steve
North wind made the loose gravels even tougher today. Lot of miles this week and my legs finally have had enough. Massage tomorrow and then a day off.
- Site:
- http://zenbiking.blogspot.com
- Miles:
- 679 total / 0 in 2012
- Goal:
Finish TransIowa V6, finish Dirty Kanza 200 in under 15 hours.
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Steve logged 679 miles.
Last workout about 2 years ago. Help get them back on track!
Entries
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VELO
alright 45.25 mi 02:58 15.3mph pace
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good 10.06 mi 00:34 17.6mph pace
Left home at 5:00 to make it to coffee by 6:00. SLIGHTLY early. Good AM coffee with the Rasmussen road team and a few others.
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good 9.37 mi 00:33 16.8mph pace
Riding from AM coffee to work. Surface street and bike trail
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good 22.82 mi 01:17 17.8mph pace
Rainy, cool and overcast. No wind. Good ride with Lisa from PRC, Kale and Brad. Decided to HTFU and get some miles in even tho the official ride was called off.
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VELO
good 23.66 mi 01:34 15.1mph pace
Hard intervals on soft gravel going out into a north wind. Big ring effort coming back on the same roads. Good Tuesday night gravel group again.
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good 27.92 mi 01:44 16.1mph pace
Errands around town and back home
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good 51 mi 02:45 18.5mph pace
Good ride with my Rasmussen Bike shop teammates and a bunch of the DMOS team. Paramount feels weird after riding the La Cruz so much.
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alright 42.5 mi 02:15 18.9mph pace
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blah 22 mi 02:00 11.0mph pace
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alright 66 mi 05:30 12.0mph pace
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good 32 mi 02:30 12.8mph pace
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good 15 mi 01:28 10.2mph pace
Nice easy post ride recovery spin in the falling snow
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alright 85 mi 07:15 11.7mph pace
Gravel to Perry. Ride BRR. Have a few beverages. Thawed soft gravel on the way home
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blah 30 mi
Group ride. Mixed pace. Most people going harder than I wanted to. Hung back and rode my own ride.
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alright Earlham Ride 47.17 mi 03:40 12.9mph pace
North and west to Earlham from Cumming on gravel into a 20 MPH NW wind. Stop @ Caseys. Decided to skip the metric today and do an out and back. Softer/muddier on return leg. Pretty much sucked all ... read more
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VELO
good 02:05
Spinners: 10 Minutes (easy gear @ 70 rpm, + every min up to 120 rpm)
Active Recovery: 5 Minutes
Endurance: 15 Minutes
Tempo: 15 Minutes
Race Pace: 15 Minutes
Lactic Threshold: 5 Minutes
Active Reco... read more -
VELO
good 01:35
10 minute warmup - Z2
75 min Interval workout - 5 min @ Z2, 10 min @ Z4
10 min cool down - Z2
5 min single leg spin (30 sec each leg)
5 min stretching -
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Steve
