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Training Log Archive: jpbikemedic

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+ft
	Roadbike	8	28:01:00	438.36	(15.6/h)	705.47	(25.2/h)	18717
	Mtn Biking	7	8:45:10	90.05	(10.3/h)	144.92	(16.6/h)	8725
	Strenth Training	8	4:15:00
	Total	22	41:01:10	528.41		850.39		27442
averages - rhr:57 weight:181.2lbs

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Monday Nov 30, 2009 #

Roadbike 4:00:00 [3] 65.66 mi (16.4 mph) +2750ft
ahr:139 max:171 rhr:55 weight:180.5lbs

Road ride up rancho cal into sage and into hemet back domingonia thru winchester and back along 215 pretty winy out near winchester felt tired from yesterdaks mtn bike ride but kept good solid pace
81 ave cadance
16.4 ave speed
4565 calories burned.

Sunday Nov 29, 2009 #

Mtn Biking 1:20:00 [3] 11.75 mi (8.8 mph) +1550ft
ahr:135 max:171

MTN bike ride out at vail lake chased tony underwood around the trails on his single speed.

Saturday Nov 28, 2009 #

Strenth Training 30:00 [3]

normal upper body/core workout at home. raining this morning.

Mtn Biking 1:10:00 [3] 14.25 mi (12.2 mph) +700ft

Mtn bike ride in between rain storms that was the plan got soaked before i made it back home.

Thursday Nov 26, 2009 #

Note

Happy Thanksgiving rest day

Wednesday Nov 25, 2009 #

Mtn Biking 1:02:00 [3] 13.0 mi (12.6 mph) +700ft
ahr:131 max:163

mtn bike ride along power line rd normal night ride loop
840 cal

Tuesday Nov 24, 2009 #

Strenth Training 30:00 [3]

Arms and core workout at home

Monday Nov 23, 2009 #

Strenth Training 30:00 [3]

stretching core and arms workout.

Sunday Nov 22, 2009 #

Mtn Biking 1:23:10 [3] 12.15 mi (8.8 mph) +2165ft
ahr:123 max:172

Mtn bike ride with a group from STR good loop tough climbs fun meeting new riders.
1150 cal

Saturday Nov 21, 2009 #

Roadbike 3:10:00 [3] 50.5 mi (15.9 mph) +1900ft
ahr:125 max:170

Jax sat morning ride did approx26 miles with group and road the rest with one other guy from cap pendleton bike team godd weather good stready pace felt good.
74 ave cad
3365 cal
16.1 ave sp

Friday Nov 20, 2009 #

Roadbike 3:00:00 [3] 45.0 mi (15.0 mph) +1830ft
ahr:124 max:166 rhr:55 weight:182lbs

Road ride up to top of Santa Rosa plateau and back home picked up Amanda and road for another hour or so ate lunch on the way back home great weather little windy
2850 cal
75 ave cad

Thursday Nov 19, 2009 #

Strenth Training 30:00 [2]

stretching and arms and flexability workout at park while at work.

Wednesday Nov 18, 2009 #

Strenth Training 30:00 [2]
rhr:55 weight:180lbs

stretching and core work

Monday Nov 16, 2009 #

Roadbike 6:32:00 [3] 100.5 mi (15.4 mph) +3500ft
ahr:134 max:168 rhr:55 weight:181lbs

long ride first century in a long time not in the plans today but i felt good after about 50 miles and just kept on going good steady pace good nutrition and fluid intake nice day out pretty windy at times
6775 cal
15.5 ave
78 ave cadance.

Saturday Nov 14, 2009 #

Roadbike 2:30:00 [3] 41.0 mi (16.4 mph) +1422ft
ahr:124 max:169

Jax sat morning road ride easy pace good fun group nice weather up ranch ca around lake skinner out to scot and back along 215
cad 77
ave 16.2

Friday Nov 13, 2009 #

Mtn Biking 1:30:00 [3] 12.0 mi (8.0 mph) +2010ft
ahr:141 max:172

MTN biked crafton hills fire rd pudhed pretty hard made it to the top in 44 min took single track down new way got onto wrong ridge line and had to hike a bike to main single track good calf workout cool and cloudy out
cal 1052
ave 7.8 mph.

Thursday Nov 12, 2009 #

Strenth Training 45:00 [2]
rhr:55 weight:180lbs

stretching core work and upper body workout.

Tuesday Nov 10, 2009 #

Strenth Training 30:00 [2]

weights and core workout at home

Sunday Nov 8, 2009 #

Roadbike 3:35:00 [3] 55.15 mi (15.4 mph) +2800ft
ahr:133 max:165 rhr:60 weight:182lbs

Road bike ride around lake elsinore counter clock wise and up to santa rosa plauteu and down into de luz and out thru rancho cal rd felt good keep steady pace good nutrition never felt bonked
80 ave cadance
3878 cal
15.5 ave speed

Saturday Nov 7, 2009 #

Mtn Biking 1:00:00 [2] 10.0 mi (10.0 mph) +900ft
ahr:113 max:155

Mtn bike ride out at santa rosa plauteu with jaxs bike shop group fun beginner type ride beautiful weather saw good size bobcat cruising on the main loop.
640 cal
10 mph ave

Friday Nov 6, 2009 #

Roadbike 1:50:30 [3] 30.5 mi (16.6 mph) +1000ft
ahr:135 max:169 rhr:60 weight:182lbs

Road ride sama loop as last friday south of freeway up cal oaks to scot rd and across winchester rd and back to house.
16.5 ave
2008 cal 82 ave cadance

Wednesday Nov 4, 2009 #

Mtn Biking 1:20:00 [3] 16.9 mi (12.7 mph) +700ft
ahr:128 max:162 rhr:60 weight:181lbs

Mtn bike ride up bike path and did power line loop nice night full moon
12.6 mph
1070 cal

Tuesday Nov 3, 2009 #

Strenth Training 30:00 [3]

stretching core and arms workout at home.

Monday Nov 2, 2009 #

Roadbike 3:23:30 [3] 50.05 mi (14.8 mph) +3515ft
ahr:129 max:166 rhr:60 weight:182lbs

Road bike ride today up rancho cal rd to deluz and back around temecula and murrieta felt good steady comfortable pace
ave speed 14.8
cadance 74
cal 3515

Sunday Nov 1, 2009 #

Note

rest day good day with the kids.

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