In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||3|| 3:34:59|| 51.0||(4:13)|| 82.08||(2:37)|
| ||Dragon Boat Racing||1|| 1:00:00|
| ||Total||4|| 4:34:59|| 51.0|| 82.08|
|averages - sleep:7.4|
Cycling 40:53  11.5 mi (3:33 / mi)
slept:6.0 shoes: Bike: Jamis Coda Comp - hybrid
5.50am: Nice morning but sticky. Cycled the loop and down to South St Bridge and back. Pushed a hard and steady cadence the whole way.
Cycling 2:01:30  28.0 mi (4:20 / mi)
slept:8.0 shoes: Bike: Jamis Coda Comp - hybrid
9.25am: Cycle with Carol out to Conshocken coffee shop and back. Nice sunny day, low 80's. Steady pace. Out 55.30, back including down to South st Bridge 1.06.06.
Hit the 2000 mile mark on my bike just a week short of 2 years since bought it.
Cycling 52:36  11.5 mi (4:34 / mi)
slept:9.0 shoes: Bike: Jamis Coda Comp - hybrid
3.45pm: Cycled out and back West River Dr and down to South St Bridge with Carol. She was trying out Karen Boones road bike. Was peddling a high cadence to try to keep up with her.
Dragon Boat Racing 1:00:00 
6.3m: A hard session with Betty tonight. Starts practice with 20 press strokes multiple times, finish practice multiple times and a race piece, plus other exercises. My stroke is improving, I feel I have the press stroke right, but need more consistency in my extension on the regular stroke.
all weeks |