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Saturday June 13 Training ride ( 6 days left )

Ride data :

Distance = 60.56 miles

Ride time = 4:32:57

Average speed = 13.31 mph

Max mph = 41.29

Average Heart rate = 131 bpm

Max Heart rate = 185 bpm

Time in Heart rate Zone 1 = 1:09:10

Time in Heart rate Zone 2 = 0:36:45

Time in Heart rate Zone 3 = 1:43:33

Calories burned = 2441

Total climb = 5025 feet

Distance of climbing = 20.58 miles

Total time climbing = 2:03:22

Average MPH uphill = 10.01 mph

Average incline = 4%

Max incline = 9%

June 6 training ride - ( 2 weeks to go )

Hard and long 105 miles.. I got my heart rate up to the highest it's ever been 188+ ( at least recorded ).  Once on the Balona creek cranking into a headwind at full speed, and then at the end with every last drop of energy pushing to the top of Crenshaw 11% grade uphill.

Ride data -

Total Distance = 104.99 miles
Ride Time = 7:45
Average speed = 13.54 mph
Max mph = 40.70
Avg Cadence = 61 rpm
Max cadence = 115 rpm

Average heart rate = 130 bpm
Max heart rate = 188 bpm
Time spent in zone 1 = 2:41
Time spent in zone 2 = 1:15
Time spent in zone 3 = 2:23
Calories burned = 4050

Total uphill = 5992 feet of climbing
Max Altitude = 1393
Distance riding uphill = 23.64 miles
Time uphill = 2:37
Average speed uphill = 9 mph
Average incline = 5%
Max incline = 11%

5-23-09 Training Ride

Stats: 84.2 miles; Max 42.7 mph; Avg 13.8 mph; Ride Time: 6:04:30
With Joe only: Beach to Pacific Palisades (20 miles one way) then back to PV hills x 5. Hard ride overall, sore shoulders & neck but NO cramps! 1st time using Heed powder, clumpy powder that didn't mix well, but ok taste. Not much after effects.

Sunday Cross-training.

I recovered rather quick from the hard Sat. ride.  I did wake up in the middle of the night with leg cramps.  Other then that I felt fine.  So Sunday morning I ran (well kinda) up and down the Manhattan sand dune hill.  60 min's

Click here to see the hill

 ( not my video, but something from youtube...   Got-to-love the Rocky Music )

Saturday training

85 miles ( well actually 83 and change).  20 miles south on the bike path all the way to Malibu, 20 back.  Then our 5 hill PV ride.

View from the top of crest road.