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Training Log Archive: jpbikemedic

In the 31 days ending Oct 31, 2009:

	activity	#	time	miles		km		+ft
	Mtn Biking	10	19:06:15	172.77	(9.0/h)	278.05	(14.6/h)	16720
	Roadbike	6	11:37:05	185.59	(16.0/h)	298.68	(25.7/h)	7152
	Strenth Training	7	4:00:00
	Hiking	3	1:45:00	2.7		4.34
	Unspecified	2	50:00
	Total	26	37:18:20	361.06		581.07		23872
averages - rhr:60 weight:181.1lbs

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Saturday Oct 31, 2009 #

Roadbike 1:56:00 [2] 26.0 mi (13.4 mph) +1117ft
ahr:105 max:166 rhr:60 weight:182lbs

road with small group from jax bikes in murrieta fun layed back ride with a new group.
13.3 ave mph
1552 cal
63 ave rpm

Friday Oct 30, 2009 #

Roadbike 2:23:30 [3] 40.25 mi (16.8 mph) +1400ft
ahr:144 max:170 rhr:60 weight:181lbs

Road bike ride thru murrieta french valley and temecula nice day little cold at start felt good keep steady pace.
ave cadance 83
cal 2711
ave speed 16.8

Thursday Oct 29, 2009 #

Strenth Training 30:00 [3]

stretching core work and lunges and arms

Tuesday Oct 27, 2009 #

Mtn Biking 1:05:00 [3] 8.0 mi (7.4 mph) +1315ft
ahr:139 max:166 rhr:60 weight:182lbs

MTn bike ride at sycamore cyn riverside after recert class only had one hr before darkness. felt good legs alittle crampy.

Monday Oct 26, 2009 #

Hiking 30:00 [3]
rhr:60 weight:183lbs

easy hike/walk around the lake 2 laps good therapy session to blow off steam with Amanda.

Strenth Training 30:00 [3]

weights upper body/core at home after work.

Sunday Oct 25, 2009 #

Hiking 30:00 [3]

Easy hike around Harveston with Amanda

Saturday Oct 24, 2009 #

Mtn Biking 2:27:15 [2] 20.51 mi (8.4 mph) +2700ft
ahr:150 max:167 rhr:60 weight:181lbs

Mtn bike ride at Vail lake did 2 laps on the 12 hr Nov 09 course tough steep climbs good tough tech single track also . felt flat and tired from yesterdays mtn bike ride.

Friday Oct 23, 2009 #

Mtn Biking 1:45:00 [3] 20.11 mi (11.5 mph) +1250ft
ahr:145 max:165 rhr:60 weight:181lbs

Mtn bike ride out at Santa rosa plateau in the afternoon little smoggy but other wise pretty nice out felt good set steady pace.
ave 11.5
cal 1313

Thursday Oct 22, 2009 #

Strenth Training 30:00 [3]
rhr:58 weight:183lbs

Stretching with core and upper body workout at park during work beautifull day out. off to see the race acroos the sky movie tonight.

Wednesday Oct 21, 2009 #

Strenth Training 45:00 [2]
rhr:60 weight:182lbs

stretching/flexibility and weights upper body and core.

Tuesday Oct 20, 2009 #

Note

Rest day legs are smoked and sore.

Monday Oct 19, 2009 #

Mtn Biking 1:45:00 [3] 16.0 mi (9.1 mph) +1000ft
rhr:60 weight:178lbs

took Amanda out on some trails around snow summit road into town for lunch and went sight seeing around the lake nice relaxing ride .

Sunday Oct 18, 2009 #

Mtn Biking 3:15:00 [3] 31.0 mi (9.5 mph) +3000ft
rhr:60 weight:180lbs

MTN biking in big bear from cabin to top of snow summit and 2n10 with pine knot trail great fun beautiful day out.

Saturday Oct 17, 2009 #

Roadbike 2:37:00 [3] 44.4 mi (17.0 mph) +1620ft
ahr:123 max:161 rhr:60 weight:181lbs

road bike ride out to cal pools loop and back around Temecula and ate break
fest with Amanda at the bagel shop little tired from yesterdays mtn bike ride but felt good great weather this morning
ave 16.6
cal 3000

Friday Oct 16, 2009 #

Mtn Biking 2:45:00 [3] 17.0 mi (6.2 mph) +2320ft
ahr:129 max:167 rhr:60 weight:180lbs

Mtn bike ride at Hurkey creek nice day warm and a little windy road all the good single track great refreshing fun ride.
cal 1500

Thursday Oct 15, 2009 #

Mtn Biking 1:02:00 [3] 10.0 mi (9.7 mph) +1100ft
ahr:140 max:165 rhr:60 weight:181lbs

Mtn biked at simpson park after work tough climb to top and around normal loop fun ride with the new lights.
cal 1000
ave mph 10

Wednesday Oct 14, 2009 #

Mtn Biking 1:02:00 [3] 13.5 mi (13.1 mph) +750ft
ahr:134 max:161 rhr:58 weight:181lbs

mtn ride along power line road tied out new niterider lights it worked great legs felt good and fresh nice evening cool with clear air.

cal 950 ave 13.5

Tuesday Oct 13, 2009 #

Unspecified (cross training) 20:00 [1]
rhr:56 weight:181lbs

stretching/flexabilty workout.

Monday Oct 12, 2009 #

Strenth Training 45:00 [3]

workout at home with weights upper body and core with stretching

Sunday Oct 11, 2009 #

Hiking 45:00 [3] 2.7 mi (16:40 / mi)
ahr:89 max:117 rhr:60 weight:180lbs

hiking out at santa rosa plateau in the morning nice and cool out. good cross training.

Saturday Oct 10, 2009 #

Unspecified (cross training) 30:00 [2]
rhr:60 weight:180lbs

todays cross training consisted of 30 min of tennis at the HS.

Roadbike 2:00:00 [3] 32.59 mi (16.3 mph) +1115ft
ahr:137 max:168 rhr:60 weight:180lbs

road bike ride in the afternoon windy out but nice normal bike path loop with some hills felt good
cal 2069
ave 16.3

Friday Oct 9, 2009 #

Roadbike 2:10:35 [3] 33.35 mi (15.3 mph) +1550ft
ahr:137 max:173 rhr:60 weight:181lbs

Road bike ride up santa rosa plateau to the end turned around at L hand turn before it heads back down tough climb head wind on the way up tried to take it easy.
cal 2215
ave 15.5

Thursday Oct 8, 2009 #

Strenth Training 30:00 [3]

work out while at work at park upper body and core work along with resistance bands and stretching.

Wednesday Oct 7, 2009 #

Roadbike 30:00 [3] 9.0 mi (18.0 mph) +350ft
rhr:60 weight:182lbs

Went out on the road bike after work cool and cloudy and its sure is getting dark early not alot of time available to ride after work this time of year time to start cross training and do rides on my days off.

Tuesday Oct 6, 2009 #

Strenth Training 30:00 [3]
rhr:60 weight:183lbs

workout at home with weights push ups/situps

Monday Oct 5, 2009 #

Note

rest day time to reassess goals and be realistic about results.

Sunday Oct 4, 2009 #

Note

Rest day legs tired and painfull from cramps.

Saturday Oct 3, 2009 #

Event: SoCal Fat Tire Epic

Mtn Biking 3:00:00 [5] 24.5 mi (8.2 mph) +2600ft
ahr:156 max:173 rhr:60 weight:180lbs

Bad and disappointing day overall bonked at about 2.5 hr mark and couldn't recover had bad leg cramps and called it a day.

Friday Oct 2, 2009 #

Note

Rest day getting ready for Fat tire epic tomorrow at Vail lake.

Thursday Oct 1, 2009 #

Mtn Biking 1:00:00 [3] 12.15 mi (12.1 mph) +685ft
ahr:129 max:163 rhr:60 weight:182lbs

Road the mtn bike today along power line access rd clock wise took it easy not felling all that great today at work. ear ache and body aches.

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