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. [...]

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 [...]

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 [...]

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 [...]

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 [...]