Long group ride with VeloShop

Distance: 55 miles (!!)

Time: 3:40 something, I believe.

Avg. speed: 14.9 mph

Route: Redlands? Fisher’s Mill? I have no idea where we were. In the sticks.

HR: Aerobic — 130-150. On climbs, it went into the 160s. On one hill, I pushed kinda hard intentionally and went up into the mid 170s.

Lots of fun. Great group.

Weights.

10 minutes on eliptical trainer
2 x 15 reps: Leg press machine
Lunge and reach series (2 x 10 reach up, 2 x 10 reach down)
2 x 15 russian twists
40 sit-ups
2 x 12 dead lifts (20lbs, 30 lbs)
Shoulder blade stuff (from physical therapy)
10 minutes spin-down on bike

Deadlifts hurt. Ow.

Twin Peaks Ride!

Route: Hawthorne, through Ladd’s, up Harrison which
turns into Lincoln, and up to the top of Mt. Tabor. Down the east side
of Tabor, north on the 70′s bike route, right on Tillamook to 92nd, then
up Rocky Butte.

At the top of Rocky Butte, I realize it was already 12:35 and I needed
to be back in my cubicle at 1. I was screwed. I bombed down Rocky Butte
and flew through Portland. I made it back to The Standard by 12:52.
That’s GOT to be some sort of cross-town record.

Distance: ??? 20 miles?

HR: 158-168 on the climbs. 130-140 on the flats. 150-160 on the
cannonball run back to the office.

Time: 1:25

I’m a little sore today (I’m posting a day late) because that’s two
kinda hilly days in a row, and because I was so late that I didn’t
stretch for an hour or so afterward.

Theme of the day: Hilly, but (mostly) under control

Duration: 1:25

Route: Downtown, up 5th to Sam Jackson to Terwilliger to Barbur. Back
toward downtown on Barbur and repeat Terwilliger. Turned up Capitol Hwy
from Terwilliger, then up to Council Crest via Cheltenham and Fairmount
and… The street that takes you to Council Crest. Then I bombed down
Vista to Salmon into downtown. Whee!

HR: Hmmm. Well, it was pretty good until I got near Fairmount. I think I
was just going too hard and not thinking about riding calmly. For a
minute or two, I lost focus and shot my HR into the low 180s. Bad
technique, rocking back and forth, gasping. But mostly, it was in the
low 160s for Terwilliger, and about 170-172 climbing Cheltenham up to
Council Crest. I could go slower, I suppose.

Gonna ride home and do some sit-ups there. Beautiful day!

One day on, one day off.

I have a meeting at lunch that I can’t miss, so no riding today. Other
than commuting, that is. I’ll hit the gym tonight after work. Maybe.
We’ll see.

Also, I lifted a little bit, and did some sit-ups:
* Squat
* Hip Mobility
* Lunge and reach series (up and down)

This week, Amanda and I are up to 40 sit-ups. We’re doing this thing
where we do sit-ups every day, and we increase the daily number by 5
every week. The trick is that we have to do them straight through
without stopping.

I did 40 sit-ups, then stretched for a bit, then did 20 Rocky sit-ups.
Rocky! Rocky! Rocky!

My first lunchtime ride. Woo-hoo.

Distance: no idea. I don’t have a computer on the Black Bomber yet. Esplanade to Interstate to Greeley to Willamette to St. John’s then back to The Standard. About an hour and 10 minutes.

Effort: Aerobic. Never very hard, except maybe up the Interstate hill.

Beautiful day, low 80s, sunshine. The SLOW DOWN sign on Willamette said I was going 19, which feels about right.

It’ll be at least a week until I get a computer on the Bomb. Maybe I’ll ride my Serrotta, but it totally depends on the weather.