15 min warm up
Zone 5 intervals
2 min Zone 5 interval
3 min rest
4 min Zone 5 interval
3 min rest
1 min Zone 5 interval
4 min rest
6 min Zone 5 interval

1 held my own on this set but wasn't able to do a second set
Four 15 sec spin money's

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Location:245th Ct SE,Issaquah,United States

Easy 30 min run on Monday and cycle u on Tuesday

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Saturday ride

I didn't get my computer started, so my numbers are not totally correct. But I did get numbers for my 5 mile test. I stopped and waited a lot which was problematic for me. I really need to be able to ride hard on my saturday rides. Having someone I can reel in is helpful! I felt strong and was able to ride Mercer Island well. Ave HR for 5 mile test was 165 bpm=86% which is about what I'm riding at for the Saturday rides. Max HR was 168bpm which is about 88% which is a little low for me. I didn't get my hr up on this ride and I think it was because I kept stopping to wait or was riding at a low hr waiting...and then my body didn't want to ramp back up. I was in my big chain ring for the 5 mile test and my knees were complaining. Thus, my goal for next week is to get my cadence up. My ave cadence was 69 rpm. I should be riding between 80 and 90 rpm and I'm not. I think it is because I'm use to pushing hard gears on the mtn. On the Mtn if I drop into my granny, I lose a lot of speed. So a goal of a higher cadence for both mtn and road. It is really helpful having an organized ride!

Fort Flagler with Deb

Mountain bike at Fort Flagler with Deb
657 calories
1:12 ride time
6 miles.
We were out for about 1:30
71% ave hr
83% max hr
Bit tired today.


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Henry's Ridge, who knew

Rode Henry's ridge in Black Diamond. It was mostly single track. We were out for 1:46 Including breaks.
149 (77% MHR) ave hr with breaks.
Max hr 173 (90% MHR)
Ascent 360.
1201 calories burned

There was a lot of climbing and it wasn't till we were half done that unrealized I was in my middle chain ring. I rode really well and I'm loving the new wheels.

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having trouble getting back into my workouts

Ok, every missed workout at this point is just giving into lame excuses. Yesterday, I skipped cycle U because I was tired. In reality...once I was on the bike, I would have been fine. So this morning I got outside for an easy run. I haven't been to Cycle U for weeks and I find when I've missed a couple of classes, I really have trouble getting myself back there. Once I'm there, It is fine. So what I'm saying is that I'm past the physical issues...and now it is mental. One thing I realized on my run is that I need to journal my food with fitday.com. I have trouble journaling my food with weight watchers... and have had better results with fitday. The difference I think is that I'm a numbers junky and weight watchers doesn't give me real information. It gives me points...and that is it. Fitday gives me grams of protein, all my minerals and vitamins, calories, fiber, etc. So If I'm tired (which I have been very tired since January), Fitday helps me see if it is a nutritional deficiency. In all the years I've done weight watchers, I find that going to meetings helps me stay on track and gives me good knowledge...but their points system doesn't give me the information I need. Also, I know that if I avoid sugar and white flour...I don't have as many cravings. When I do fitday, sugar and flour don't fit in my food plan (because my protein levels drop when I increase my sugar and bread intake). Makes sense if you keep your calories the same. Weight Watchers lulls me into thinking I can work what ever I want into my food plan...and from experience I know I can't eat garbage and get the nutrients I need while keeping my calories around 1400. There is no new info here...just relearning....

Rainy ride

Saturday, March 12, 2011

I had a great ride on Saturday. It felt good to really push. I tried to keep my Heart rate at 85% MHR including the climbs. The steep climb pushed my heart rate up to 92%. I was dropped on the long climb at the beginning, but was able to reel in a couple of riders once the climb lessened a bit. I was dropped again on the steep climb but was again able to reel the riders in. On the second half was able to reel in more riders and passed quite a few coming home. I stayed warm. My feet were dry until the last descent (and actually I had a few dry spots on my socks). I was really glad I had my fenders!

Next Saturday I'm heading to Spokane for a Down Hill Clinic. I just received my QBP order (from the BryneInvent team); thus I'm heading to the bike shop at noon to get my new stem and fork installed. Pretty excited. The bummer part is that I still have tread on my tires, but must replace them because of the wet conditions that we are having. Being safe is better than getting more miles on tires. If I want to wear out DH tires, I'll just have to ride Whistler more in the summer.

Quiet week

Didn't end up making workouts this week.. Slept extra and walked. Feeling much better. Still coughing but that will last a while. Tomorrow will be an easy jog and Sunday an easy ride


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