Saturday Jun 7 |
 | yoga 50:00 [1] | |
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| core work 30:00 [1] | |
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| biking 36:00  | |
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| recovery ride |
| biking 1:25:00  | |
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| spinning warmup, then tempo 15 min @93+ mid range low, recover and build up, then 7 min. climb @ 80 in mid/high range, then warm down |
Friday Jun 6 |
| walking 20:00 [1] | |
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| bus stop |
| biking 2:00:00  | |
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| 1 hour spinning drills, pushing the rpm up. then an hour more plodding 65-85 rpm with a couple of tough 5 minute 'climbs' linked with some easier 'climbing', simulated by bigger gears... |
Thursday Jun 5 |
| yoga 30:00 [1] | |
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| walking 25:00 [1] | |
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| biking 50:00 [2] | |
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| easy recovery spin |
Wednesday Jun 4 |
| biking 1:30:00  | |
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| warmup, then increasing cadence drill, then 3 x 5min 96rpm cadence (supposed to build up to an hour! eventually) then plateau w/ one harder 6 min. 'climb' and more plateau to end. |
Tuesday Jun 3 |
| walking 15:00 [2] | |
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| actually, using the bike as a scooter to get to the grocery store.
I heard this mom on her cell phone rattling off what she had already got for her kid - prepackaged lunchmeat snacks, stuff like that that i wouldn't touch w/ a ten foot pole... Then I heard her ask, 'And what do you want for junk food?'. OMG, help them. It brings tears to my eyes, it really does. |
Monday Jun 2 |
| walking 20:00 [1] | |
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| to nursing home bus stops |
| stair walking 10:00 [2] | |
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| 10 sets of metrolink stairs in between busses. it was so muggy, i was drenched in sweat. |
| walking 15:00 [1] | |
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| To hardware store and back to buy a flue cap. Last storm water ran down my basement wall, and all i could think of was that it was running down the chimney, which is not even used for anything. So i went up the roof to measure it, and then realized its quite dicey to come down a steep roof and onto a ladder with 1 1/2 arms! Thoughts of shouting for help did cross my mind, but I sucked it up with a prayer and went down. So when I installed the flue cap i chose a better route, coming up the intermediate porch roof, bent back the flanges and slid it over the clay tile. YEAH! |
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| C • Walking? 1 |
| biking 1:00:00 | |
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| trainer workout i looked up on the internet, this was the warmup! which was hard enough, i have a lot to learn:
Wind Trainer Warm-up:(Suggested warm-up before each of the 4 sets below)
10' - 15' min easy spin, build to 80% in last 5'
2' easy recovery
6' @ 80-85% cadence of 98rpm
2' easy recovery
2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm
then some increasing cadence drills. a few days ago, i would have said over 100rpm would be very difficult, but already going to 108 now. can get faster.
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| biking 5:00 [2] | |
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| cool down ride? but no. |
Sunday Jun 1 |
| walking 25:00 [1] | |
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| per mi salute |
| yoga 15:00 [1] | |
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| biking 2:00:00 [3] | |
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