Did the Thursday Night group ride this evening, moved to the B+ group. Although I stayed with the group to the end including the sprints, they were a little above my present ability. Pace was typically 21-22mph with sprints running 25-28mph. Toward the end I could only pull for about 1min. This was a pretty large group maybe 16-18

Ride 2:19 31.7max 19.0avg 44.01miles
HeartRate data:
Total Time 1:53 avg147 max177
Zones 7-9-11-48-24%
Group ride 38miles avg speed 20.2 mph

Weather was foul but got in the Saturday morning ride today, strong winds. Got dropped right away after my pull, took it easy and got out the MP3 player. Back hurting, pulled out the inversion table, it may have helped a little bit.

Ride 2:19 24.1max 13.2avg 30.7miles
HR time 2:21 avg118 max176
Zones 67-16-7-8-1%

Weekly Miles 153.3
Weekly Exercise Hours 11.9

The Sunday ride was a small turnout, just Zack and Mark. Rode down to power plant, a little windy again.
Ride 1:45 28.1max 15.9avg 27.9miles
HR time 1:44 avg129 max171
Zones 33-16-17-28-5%

The back is feeling better, thought I would get the weights done. Still find it slow going, but feel more rested this time.

No real exercise today should have done the weights. Completed the exercise bike setup..

Did the Ramp test:
Stage----Watts--------Time-------HR at end
1----------50-----------3 min------81
2---------100----------3 min------94
3---------150----------3 min------116
4---------200----------3 min------140
5-------Recovery-------1 min------86
Ramp Total-------------------------517

Decided to make some changes to the weight room. Added weight assist to pullup and dip stations. It required a bit of work but its setup now. I guess the goal is to be able to do higher reps for the 2 exercises due to being heavy/weak in those areas for body weight exercise.

Did get 20 miles in last night was late to the ride, weather cleared late in the day. Rode to the library and stopped at bike shop to checkout a mountain bike, today.

Today we had a big group 36-40, lots of A riders, about 7 of us in the B group.
Ride 2:16 28.7max 17.1avg 38.9miles
HR Time 2:14 avg125 max167
Zones 40-18-13-25-3%
Lap times HRavg:MphAvg
25:30---avg102:13.9
1:21:48-avg137:19.9
27:20---avg120:13.0
------------------
Took the mountain bike out for a 45 minute ride up to park trail.

Ride 4:10 15.6avg 65.0 miles
HR Time 4:14 avg132 max177
Zones 24-27-20-21-7%
-------------------------
Took the mountain bike out for a ride on park trail, late afternoon.

Drove to bike shop to checkout the Monday group. We did an hour ride, turnout about 9.
Ride 1:00 31.5max 18.3avg 18.4 miles
HR Time 0:57 avg133 max173
Zones 18-18-40-11-12%

Thought I would add to this old Gym log its been a long time. Have been getting out bike since 2nd week November, had been an easy winter this year. Lots of easy riding since then, over 1200miles, now feel good about riding a bit harder. Recorded some HR data sampled each 5 seconds, really not fast enough for short sprints.




Rode out to 130th (29:10),stopped on trail parking lot had serving of quick oats (38:15), sprint over Spring Lake up bridge at Holiday Inn (55:25) new max HR for month 182,then to Loutit (1:05:15), sprint up bridge over Grand river (1:11:50), then 3 more sprints: at 3rd St(1:14:30), on Lake View(1:18:00), on W.Spring Lake Rd(1:19:50) not quite recovered from the previous effort.

Astrale data: Max 26.5mph Avg 14.1mph Dist 18.97mi Time 1:20:56

Exercise Time (Hiking,biking,walking,running,etc....)
and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8-----------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3

Took out the Fuji to get some sun. Had whey/milk + banana on bike after 5th sprint on return from 130th. Did some more sprints later at bridge, 3rd St, and Lake View.
Quite a few people out on path, nice and sunny before some clouds rolled in after getting home.

Astrale data: Time 1:05:15 Dist 15.29 Speed 27.0max 14.1avg



Interval durations for sprints shown - 26,29,24,24,21 seconds, left upper leg felt a little numb after 5th effort. It did it again on 3rd effort going home, went away real quick.

My knee's seemed a bit tender on the stairs this morning, too much on the bike. Can not beleive the weather here, its really been warm. Though I might get out on the hills maybe go for a long hike. Got up to the State park and had enough turned around. Noticed on the way back I was getting red from all the sun in the last few days. Did log the time and HR on the trail, its getting easier to do the hills now.

Here is a comment from the local weather channel...


I finally did some exercise with weights, got it done quick and it went well, did upper body only.

I did a warm-up prior with the ramp-test bike, getting better there too.



Historical ramp tests:
Aerobic Efficiency (Ramp test) 50,100,150,200 watt efforts
3 minutes each followed by 1 minute rest HR at end of each period

Date----3min--6min--9min--12min-13min--Total
...................................................................
12May10---81---94----116---140-----86----517
12Feb12---83---99----122---149---113----566
25Feb12---79---96----124---157---105----561
27Feb12---79---95----124---158---106----562
03Mar12---83--100---130---161---108----582 smoking
04Mar12---85--104---126---160---107----582 smoking
06Mar12---83---98---127---158---110----576
08Mar12---83---99---129---154---104----567
22Mar12---76---93---119---149----98----535 Almost back to where I was back in 2010
23Mar12---78---94---117---143----95----527 Great score
25Mar12---72---88---111---141----87----499 Best score yet (seems too low)
03Apr12---77---95---117---143----93----525 tired over doing it
09Apr12---74---93---119---143----90----519 VLC depleted morning
06May12---70---86---107---131----78----472 Best score yet did ride 65 miles yesterday
20May12---72---95---113---133----82----495 Getting worse time to slow down