tag:blogger.com,1999:blog-62185963162161905402024-03-14T03:53:50.666-04:00It's all about Paceit's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.comBlogger396125tag:blogger.com,1999:blog-6218596316216190540.post-91729651522770997562015-06-10T10:46:00.001-04:002015-06-10T10:46:57.321-04:003x3' vo2 45' END by cowartm on Tuesday, June 9, 2015 - TrainerRoad<a href="https://www.trainerroad.com/cycling/rides/2117897-3x3-vo2-45-END#.VXhN17Hd-lw.blogger">3x3' vo2 45' END by cowartm on Tuesday, June 9, 2015 - TrainerRoad</a>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com2tag:blogger.com,1999:blog-6218596316216190540.post-4627242737024013142015-02-23T11:02:00.002-05:002015-02-23T11:02:42.095-05:00Swamp Classic<span style="font-family: Calibri; font-size: x-small;"> </span><br />
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<span style="font-size: 12.0pt;">Doing this race was not the original plan. Going to Gainesville, GA… visiting my aunt and doing Southern Cross in Dahlonega was the original plan… but ice storms in the North Georgia mountains caused the race to be postponed until march… So… what to do?<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">I decided to head down to Gainesville, FL for the Swamp Classic and do the road race and time trial on Saturday.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">The Road race was three 11.5 mile circuits. With a few small hills (yes hills… I said they were small…)<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTLR4hHox6jcmCfc-rASMY74LDX00iaKeOsLyjhEWsJpVvNzhQpwfxvWRCqDMbW9k1uTbpIYpxwnIMjOHQzYdpKvU6a_ZXoyBYT_GwtnSzoVd2_x-_yyJOzQlQPS7BGD-ztJ1Xbee_dnv/s1600/image003-788894.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTLR4hHox6jcmCfc-rASMY74LDX00iaKeOsLyjhEWsJpVvNzhQpwfxvWRCqDMbW9k1uTbpIYpxwnIMjOHQzYdpKvU6a_ZXoyBYT_GwtnSzoVd2_x-_yyJOzQlQPS7BGD-ztJ1Xbee_dnv/s320/image003-788894.png" id="BLOGGER_PHOTO_ID_6119067782528270770" /></a><span style="font-size: 12.0pt;"><o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">We (the Masters Bs) were grouped with the Cat 5s (lovely). I started on the second row. A couple of guys jumped from the gun and I went along… we managed to do a lovely job of thrashing ourselves for 10 minutes or so only to look back to see the group 50 meters back… time to shut it down.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">At that point I decided to just sit in and wait. Pretty boring for the next hour or two… like a decently paced group ride… By the end of the second lap I had that we were definitely going to stay together and that my best shot was to launch at the top of the final hill 400 meters or so from the finish.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Fast forward a lap and I was right where I wanted to be… right on the yellow line mid pack at the top of the hill… so I hit it… flying down the hill and picking up speed… I passed the front of the group and got a gap…. And the finish line was coming into view and so was this small incline… I'd noticed no small incline on the first two laps… legs slow down… downshift one gear… the finish line will not come too me fast enough… A rider passes me on the left … I try and hold his wheel… d@m#... Another rider on the right… the finish is slowly coming to me… I feel another rider next to me pedal… pedal… pedal… pedal… he's next to me pedal… pedal… his wheel nudges in front of mine at the finish.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Fourth… in the field sprint and 4<sup>th</sup> in the Masters B. My 180 BPM HR was the highest I have recorded since my late 20s<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAl_939YgvWokMD7Iy-3DYPLkFBjoYtWE4nF4dNCIBjEYv9oTxs2CXKCI14bsa_kIae4QUu-5RTR1MCBGN3M8d8_FOKBD3qUO0yqeO2ekLfS-ObBWdGAok-1_CC2t7Bijejriej5oJCB2H/s1600/image004-793000.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAl_939YgvWokMD7Iy-3DYPLkFBjoYtWE4nF4dNCIBjEYv9oTxs2CXKCI14bsa_kIae4QUu-5RTR1MCBGN3M8d8_FOKBD3qUO0yqeO2ekLfS-ObBWdGAok-1_CC2t7Bijejriej5oJCB2H/s320/image004-793000.jpg" id="BLOGGER_PHOTO_ID_6119067798598715746" /></a></div>
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<span style="font-size: 12.0pt;">Time Trial:<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Caught my 30 second man, 60 second man, 90 second man (behind whom my 2 minute man was drafting?)… only my 2 minute man was riding a TT bike tho… and I was all geeked out with TT Bike, aero Helmet, 2 minute guy decided to take off with 500 meters to go… I finished right behind him.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Didn't stick around to see the results posted and that was really a good thing. Halfway home I realized that I never moved my chip from my road bike to the TT bike.. I kicked myself over and over again during the final hour driving home. Checking the results the next morning vs my Garmin file showed that I'd have been third… <o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Oh well.. another race next weekend<o:p></o:p></span></div>
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</span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-50440534192481272722015-02-02T16:43:00.000-05:002015-02-02T16:43:16.189-05:00The race within<span style="font-family: Calibri; font-size: x-small;"> </span><br />
<span style="font-family: Calibri; font-size: x-small;"><span style="font-size: 12pt;">It's Monday morning…<o:p></o:p></span><div class="WordSection1">
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Still a little tired Legs are sore. Tough race on Saturday…<o:p></o:p></span></div>
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<span style="font-size: 12pt;">So… let's go back a bit.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Sunday ended a Six day block of training.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Tuesday was an easy 80 minutes of tempo riding… and without a Spin class to tech was a nice gentle start.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Wednesday was challenging but doable:<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha9hc8-Et_1iWwxxiy2fZCKNbyyqS36XH8Zggnfa71DvlgyNgwK-ETzamiStje0i_dA4kTG7bvyP8OHhWWnHLZ3iLewL0hLM-RAI344oeaKxgS5yEeyRYln9PnoDvFxI6DQao6Bf7QBHEw/s1600/image003-775422.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha9hc8-Et_1iWwxxiy2fZCKNbyyqS36XH8Zggnfa71DvlgyNgwK-ETzamiStje0i_dA4kTG7bvyP8OHhWWnHLZ3iLewL0hLM-RAI344oeaKxgS5yEeyRYln9PnoDvFxI6DQao6Bf7QBHEw/s320/image003-775422.jpg" id="BLOGGER_PHOTO_ID_6111343226192279234" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">On Thursday I still felt powerful and energetic after teaching spin at lunchtime <o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8tWYAqEVk20RjFYBXhRbznkuN6BM19_QXuLWfHaym_EUUzSH3AXFdg1Ocp6KDu1DaYirGafFQ66C9eYhoWU_72VjOzP2UYqiQa3atNJgbI05wK_mmcJYYPjbZiYdjlAxrLpzcujX8mKyf/s1600/image005-778438.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8tWYAqEVk20RjFYBXhRbznkuN6BM19_QXuLWfHaym_EUUzSH3AXFdg1Ocp6KDu1DaYirGafFQ66C9eYhoWU_72VjOzP2UYqiQa3atNJgbI05wK_mmcJYYPjbZiYdjlAxrLpzcujX8mKyf/s320/image005-778438.jpg" id="BLOGGER_PHOTO_ID_6111343239008122354" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Friday morning I had a hard time getting started but did just fine<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo35lF_NaVjMAPfVS0LHaejlePGfIyV1xAM1TtXxnGw1rsbL4pyPk_YYP9q-VtqahyM6YXTABDkrrumMyXBStBx8Ta_8CRgVHQlkddDNnhX1LoKSIjP4xZ3xn5naDa8Wdyyjf923DWYzAw/s1600/image007-781771.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo35lF_NaVjMAPfVS0LHaejlePGfIyV1xAM1TtXxnGw1rsbL4pyPk_YYP9q-VtqahyM6YXTABDkrrumMyXBStBx8Ta_8CRgVHQlkddDNnhX1LoKSIjP4xZ3xn5naDa8Wdyyjf923DWYzAw/s320/image007-781771.jpg" id="BLOGGER_PHOTO_ID_6111343250745820386" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">Saturday was "The Race Simulation"<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">I felt I had something to prove… I can push myself when I have to.. I can put a hurting on myself when I'm out to put a hurting on the group but… can I push myself that hard solo… in training?<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">It was a race within my own head.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">The Rx:<o:p></o:p></span></div>
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<i><span style="font-size: 12pt;">race sim solo ride<o:p></o:p></span></i></div>
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<i><span style="font-size: 12pt;"><o:p> </o:p></span></i></div>
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<i><span style="font-size: 12pt;">lots of jumps and bursts and short hard efforts<o:p></o:p></span></i></div>
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<i><span style="font-size: 12pt;"><o:p> </o:p></span></i></div>
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<i><span style="font-size: 12pt;">a few 5-10' efforts that are mock breakaway attempts....like the BSST intervals but a bit shorter.<o:p></o:p></span></i></div>
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<i><span style="font-size: 12pt;"><o:p> </o:p></span></i></div>
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<i><span style="font-size: 12pt;">add some easy spinning and rest just like in a race. This should be a WELCOME relief and awesome change to rest and recover that I don't allow you during all your other training, so make the most of it and recover, get HR down and get ready to GO AGAIN<o:p></o:p></span></i></div>
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<i><span style="font-size: 12pt;"><o:p> </o:p></span></i></div>
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<span style="font-size: 12pt;">The route was down the coast on A1A to St Augustine and back… easy.. simple<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9WfW9dzudHppaPdF7G0qbPKNONOGqIEkl_bwHUl80ywPreNUkbhhj_keDJeKP-fmG15eXv5BdR0MnenlSufJ3Rg8PbgtpZ561O-VtiZ2IV_oPEEFHE5Es6PvvxtMSwHZmKv0njfI-NPEb/s1600/image010-784768.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9WfW9dzudHppaPdF7G0qbPKNONOGqIEkl_bwHUl80ywPreNUkbhhj_keDJeKP-fmG15eXv5BdR0MnenlSufJ3Rg8PbgtpZ561O-VtiZ2IV_oPEEFHE5Es6PvvxtMSwHZmKv0njfI-NPEb/s320/image010-784768.png" id="BLOGGER_PHOTO_ID_6111343264713030658" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">The first 12 minutes were steady but neutral… stop signs etc… then a couple of accelerations.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">About 30 minutes in did a series of longer attacks 2-3 minutes followed by 5 or 6 ~1-1.5 minute efforts. I made a mistake in trying to add a 2-3 mile loop in Vilano Beach (1:07ish) ran into stop signs and a dead end.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Over the bridge in to St Augustine, turn around, back over the bridge into a 20mph headwind.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">On the way back I had a ¾ 20mph headwind. I did a few shorter efforts but I was getting tired. Decided to just ramp up fast to faster tempo and finish with a sprint. The "finish line" was the finish line for the local "Thursday night Worlds" ride and even has 200m to go marked off. So, I jumped at the mark and dig for the line… not the best or most powerful of sprints after flogging myself for 2.5 hours but it did empty the tank. From 2:30 to the end I just soft pedaled.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Sunday:<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Z_hV2vhBtHeK8zesYE-Ixgaxec4Gd7g0toE44ieHJVnWUeWhJRq6_c15YYoc5YcMfBowc0mrsuUsXy2kbLVyKnGPgmIl4oOOJcINhJQAViJLVfglKEmrljjlFCP-YA29JnY7rUg-xVyu/s1600/image013-787656.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Z_hV2vhBtHeK8zesYE-Ixgaxec4Gd7g0toE44ieHJVnWUeWhJRq6_c15YYoc5YcMfBowc0mrsuUsXy2kbLVyKnGPgmIl4oOOJcINhJQAViJLVfglKEmrljjlFCP-YA29JnY7rUg-xVyu/s320/image013-787656.jpg" id="BLOGGER_PHOTO_ID_6111343276225209010" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">70F and sunny… rode in the afternoon with my wife. Old Blue Steel mush have a dead battery in the speed/cadence sensor… Knee a bit tight… I had a flat 20 minutes in… realized I had no tire iron… changed the flat with an Allen wrench and my car key… cut it short.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">So… Now it's Monday and I've done some mobility work to loosen my knee… rolled out my quads a bit and I feel a bit better.<o:p></o:p></span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-42768641749078470912015-01-26T14:13:00.003-05:002015-01-26T14:13:53.768-05:00The Weekend the Garmin ate my homework<span style="font-family: Calibri; font-size: x-small;"></span><br />
<span style="font-family: Calibri; font-size: x-small;"><span style="font-size: 12pt;">Friday was, I think, one of the best training sessions as far as doing a challenging workout… and doing it correctly. <span style="color: #1f497d;"><o:p></o:p></span></span><div class="WordSection1">
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<span style="color: #1f497d;"><o:p> </o:p></span></div>
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<span style="color: #1f497d;">Friday's lovely Graph<o:p></o:p></span></div>
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<span style="color: #1f497d;"><o:p> </o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeR3UxP11S7j32zb1Voq2c7ifB-BWZFApgxtWWQINCXyPIll7P9khmkS4bSN3kCRU7JgsyhtvJ4Wtr5vOxhYg9MeIkeLe2Q1fwp1fY04VnSNr-LAq8tFcYYBc_HStn-NHS4wuQw53kyBGL/s1600/image005-760767.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeR3UxP11S7j32zb1Voq2c7ifB-BWZFApgxtWWQINCXyPIll7P9khmkS4bSN3kCRU7JgsyhtvJ4Wtr5vOxhYg9MeIkeLe2Q1fwp1fY04VnSNr-LAq8tFcYYBc_HStn-NHS4wuQw53kyBGL/s320/image005-760767.jpg" id="BLOGGER_PHOTO_ID_6108676414979240642" /></a><span style="color: #1f497d;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;">I say that to preface Saturday..<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">We went to Pensacola this weekend to visit my stepdaughter who is now stationed at the NAS there… We left pretty much immediately after I finished the Friday workout. We took the dog… it's 6 hours away… we took bikes etc… <o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<b><span style="font-size: 12pt;">Saturday:<o:p></o:p></span></b></div>
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<b><span style="font-size: 12pt;"><o:p> </o:p></span></b></div>
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<b><span style="font-size: 12pt;">The numbers (What I remember from my Garmin data):<o:p></o:p></span></b></div>
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<b><span style="font-size: 12pt;"><o:p> </o:p></span></b></div>
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<tr> <td style="border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">Lap<o:p></o:p></span></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">Interval<o:p></o:p></span></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">Power<o:p></o:p></span></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">Cadence<o:p></o:p></span></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">Time<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">1<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">160<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">80<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">25<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">2<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">SST<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">260<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">88<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">3<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">190<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">92<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">4<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">FTP<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">290<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">86<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">5<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">5<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">180<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">85<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">25<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">6<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">FTP<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">300<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">82<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">5<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">7<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">180<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">88<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">8<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">SST<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">268<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">82<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">9<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">200<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">91<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">10<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">SST<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">272<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">94<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr> <td style="border-top: none; border: solid windowtext 1.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">11<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">200<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">95<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">15<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 7.6pt;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">12<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">FTP<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">300<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">90<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">5<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 7.6pt;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: 35.6pt;" valign="top" width="47"><div class="MsoNormal">
<span style="font-size: 12pt;">13<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">END<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .75in;" valign="top" width="72"><div class="MsoNormal">
<span style="font-size: 12pt;">150<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: 63.0pt;" valign="top" width="84"><div class="MsoNormal">
<span style="font-size: 12pt;">78<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 7.6pt; padding: 0in 5.4pt 0in 5.4pt; width: .5in;" valign="top" width="48"><div class="MsoNormal">
<span style="font-size: 12pt;">20<o:p></o:p></span></div>
</td> </tr>
</tbody> </table>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">The following is a detailed account of my misadventures and whining… </span><span style="font-family: Wingdings; font-size: 12pt;">J</span><span style="font-size: 12pt;"> read on if you want but the data above tells the story without emotion.<o:p></o:p></span></div>
<div class="MsoNormal">
<b><span style="font-size: 12pt;"><o:p> </o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Up at 0545… Walk dog… breakfast… gear up… layer up… (it was 39F.. more weather later)… I had never been to Pensacola… I mapped a course that I hoped would be Scenic, low traffic, good roads, and most importantly a straight shot on SR 292<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjLV2J7_9GD5AUuEczXEQLpOtZbQ4W9zXKweWsnsLyOJclHASgTVzJwwj9qTe0KSlaM42riMpiFhMZsEm-bPNZP8Iqrz2dNpUGAjKijCmV4v6ih1r9KXYBVHvB5wBmccOonKobnjiN73P/s1600/image002-764237.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjLV2J7_9GD5AUuEczXEQLpOtZbQ4W9zXKweWsnsLyOJclHASgTVzJwwj9qTe0KSlaM42riMpiFhMZsEm-bPNZP8Iqrz2dNpUGAjKijCmV4v6ih1r9KXYBVHvB5wBmccOonKobnjiN73P/s320/image002-764237.jpg" id="BLOGGER_PHOTO_ID_6108676433329402162" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Our hotel was in the middle of historic downtown… I knew that the first 15 minutes or so that the going would be slow… I just tried to spin when I could. Once we got past downtown I dialed in at 190 and started spinning… and immediately dropped Judi. I basically did this drill for the next 20 minutes. For the first 40 minutes AVG Power was like 160 and cadence was in the toilet. I had explained the intervals to Judi beforehand… So I took off on my first SST @ 270… was doing okay until I came to a redlight… and realized that to stay on 292 I would need to take a left. I knew that Judi would go straight ( I told her it was a straight shot…) so I turned around to go back for her… found her… turned around again… explained the turn.. then finished the SST. Avg Watts was about 260.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Then I looped again…. A couple of times actually… And rode for 15 minutes or so catching/passing Judi pegging 190 and spinning 90+. Then did my first FTP interval… towards the end of which was another redlight with another required left hand turn loop, loop, you know the drill AVG power 290ish<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Once we got to Perdido Key things got worse… the wind was fierce.. we were on a very thin strip of land and the 20 MPH wind with Gusts to 30 had Judi at almost a standstill… and even 185# me struggling to keep my bike upright and in the bike lane. I did do my 2<sup>nd</sup> hour FTP interval and nailed the 300 watts but cadence on the Key was pretty low… maybe 80-85 for the entire hour. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">We stopped at the state line for a photo then set off back to Pensacola. I did my 2<sup>nd</sup> hour SST right on 270. Cadence sucked.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlHWlrKVvBmhgt1K3-lXxdg45q_TH6CJajUWcXqVD7zTZwy8U7KX4E8mPYUhErsYGW4IWtSHudXReJc9rOG5oIkRqt6hqRLTvsnPPYunpjLw9BXZQvn1cAV4pPvT4-vUaBA7cqJdcIqKte/s1600/image006-766843.jpg" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlHWlrKVvBmhgt1K3-lXxdg45q_TH6CJajUWcXqVD7zTZwy8U7KX4E8mPYUhErsYGW4IWtSHudXReJc9rOG5oIkRqt6hqRLTvsnPPYunpjLw9BXZQvn1cAV4pPvT4-vUaBA7cqJdcIqKte/s320/image006-766843.jpg" id="BLOGGER_PHOTO_ID_6108676440116599282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the "Flora-Bama"</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p></o:p></span><br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">The bridge to Perdido Key is steep and narrow… but Judi wanted a picture from the top… we stopped and tried to get a decent selfie but it just wasn't happening… I could feel the bridge moving under my feet and I got a bit spooked… never happened before… but I was scared… wind, expansion joints, traffic, low railing… why is that pertinent to the story?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Well… it all just added up and I got mad… just from the frustration of it all and the last hour I did an SST at 270+ (272 maybe) rode the END portion at 200 watts and did my final FTP at 300. Once I finished the FTP I went back for Judi one more time and rode the last 20 minutes at her pace sheltering her from the wind as much as possible… no mind to cadence or power. I think it must have been about 150 watts.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Trying to upload my data with a sketchy Garmin cable… without saving first… cycled power.. BOOM! Data was gone.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<b><span style="font-size: 12pt;">Sunday:</span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 12pt;"></span></b> </div>
<div class="MsoNormal">
<span style="font-size: 12pt;">When I woke up on Sunday my abs were sore... to the touch type of sore... from straining to keep my bike upright and headed in the right direction on Saturday...</span></div>
<div class="MsoNormal">
<b><span style="font-size: 12pt;"><o:p></o:p></span></b> </div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnW0cJK8LeFxm68hstkDcZCSKUP7I0XNtCP45Zd8Vf0_tSsmcoVusUmG0Mdq35RhwzCME_zd9Lho3UrbtryEPpaWUadU-lkagpaDZHnoVtUAmjEuwuET2Sdk5tgh6-OqWvYrHDnYcZpaUl/s1600/image004-770025.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnW0cJK8LeFxm68hstkDcZCSKUP7I0XNtCP45Zd8Vf0_tSsmcoVusUmG0Mdq35RhwzCME_zd9Lho3UrbtryEPpaWUadU-lkagpaDZHnoVtUAmjEuwuET2Sdk5tgh6-OqWvYrHDnYcZpaUl/s320/image004-770025.png" id="BLOGGER_PHOTO_ID_6108676457726854498" /></a><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Basically rode the same route… <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">The idea for the END Rollercoaster was to keep increasing power which would continue to increase avg power… after the first 30 minutes or so with the avg around 165 I put it in my mind to get that average up to 20 by the end of the 75 minutes.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Tried to time my Push SST to end just outside of town. I missed by 2 minutes </span><span style="font-family: Wingdings; font-size: 12pt;">L</span><span style="font-size: 12pt;"> Managed to get caught by 3 redlights. The first of which I made a right turn to avoid and rode through a neighborhood… which caused the first HR dip… then got caught by 2 more lights within the last 1:30 (couldn't turn right). I just cooled down and pedaled back to the hotel<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p></o:p></span> </div>
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</div>
it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-11557809136228875622014-12-22T11:42:00.000-05:002014-12-22T11:42:03.712-05:00A change of "Pace"<span style="font-family: Calibri; font-size: x-small;"><span style="font-size: 12pt;">I loved running… and I miss running… I miss the brain in neutral, legs on autopilot, quiet solitude, it was a balm to my soul.<o:p></o:p></span><div class="WordSection1">
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">But those days have passed… it's time to add to the list of things I can still do but that I should probably avoid:<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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</div>
<span style="font-size: 12pt;"><div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<o:p><div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Times New Roman;">
</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 12pt;">Tackle
Football… it was the first to go back in my mid-twenties.. I’m not
sure why I was still doing that in the first place<o:p></o:p></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Times New Roman;">
</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 12pt;">Basketball…
the first knee related stoppage<o:p></o:p></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Times New Roman;">
</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 12pt;">Ultimate Frisbee
– oh how I loved this sport in my 30s and I played like a 10 month old Lab
puppy<o:p></o:p></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Times New Roman;">
</span></div>
<div class="MsoListParagraph" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-size: 12pt; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-size: 12pt;">And now running –
I can still do it… can still do a 22 minute 5k… but it hurts…
for days<o:p></o:p></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Times New Roman;">
</span></div>
</o:p><div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
</span><div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 12pt;">This was 2014<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfKTGhPZJ6d_b5sNYIAmERbDnPaq7XHjs4PORopYOGHu8GeEdKu1LpGgk_Be4_h5RioOH7QpjeUPrjvKtZOKD3OoVhxsYXlCV38AYLJSsSFBdA-SGHuITFKLUI_PW_B6YdrXdrNB8720Db/s1600/image001-728842.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfKTGhPZJ6d_b5sNYIAmERbDnPaq7XHjs4PORopYOGHu8GeEdKu1LpGgk_Be4_h5RioOH7QpjeUPrjvKtZOKD3OoVhxsYXlCV38AYLJSsSFBdA-SGHuITFKLUI_PW_B6YdrXdrNB8720Db/s320/image001-728842.png" id="BLOGGER_PHOTO_ID_6095698183805904642" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">2013:<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUfX0cm0G7RSdHVg5vYngqv9aWV3c-VltfVq-NxWXOHL9LsQHvn-eyutyM-5iHbU8od6lZZ2eTXYlPEQXRNxjT43OQEvVwrzFYuyA6l2nljj2zLZtbLls3bLiRmPB-itvALpJyVHl30e7u/s1600/image002-734615.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUfX0cm0G7RSdHVg5vYngqv9aWV3c-VltfVq-NxWXOHL9LsQHvn-eyutyM-5iHbU8od6lZZ2eTXYlPEQXRNxjT43OQEvVwrzFYuyA6l2nljj2zLZtbLls3bLiRmPB-itvALpJyVHl30e7u/s320/image002-734615.png" id="BLOGGER_PHOTO_ID_6095698198352736226" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">2012:<o:p></o:p></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcl-LCVPxfBb1wbq3_DM95cQ4GDJt3m3pm2SOlq9s8Vl-rLraTKQfv1PRyhe96K2wf9jXCXHChCGLBn7YWOkb0ayjvYbIrKWuIwu0wiblDw20_eQPj2pf7uRzcpt5PXpiiAVva5gDZ0Bb/s1600/image003-737705.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcl-LCVPxfBb1wbq3_DM95cQ4GDJt3m3pm2SOlq9s8Vl-rLraTKQfv1PRyhe96K2wf9jXCXHChCGLBn7YWOkb0ayjvYbIrKWuIwu0wiblDw20_eQPj2pf7uRzcpt5PXpiiAVva5gDZ0Bb/s320/image003-737705.png" id="BLOGGER_PHOTO_ID_6095698214757192386" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Yes… the transformation is complete.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">The great news is that I have found another sport to enjoy... But... I think it might be time to change the name of the blog.<o:p></o:p></span></div>
</div>
<span style="font-family: Calibri; font-size: 10pt;"><br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com3tag:blogger.com,1999:blog-6218596316216190540.post-6832881835083287412014-12-15T12:04:00.001-05:002014-12-15T12:04:29.970-05:00The Power weekend<span style="font-family: Calibri; font-size: x-small;"><span style="color: #4c1130;">"Power is a quality which enables one to reach one's goals.... Yet a preoccupation with power distracts us from paying attention to what is at the foundation of the world."<br /> Kurt Godel, 1906 - 1978<o:p></o:p></span><div class="WordSection1">
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">I subscribe to a "Quote of the Day" newsletter. The QOTD for Saturday was the above… <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Started off by oversleeping. Had planned to be out the door by 0630 and when I awoke at 0610… well that wasn't going to happen. I had arranged to ride for an hour with one of my friends from 0700 to 0800 then meet my wife at 1015 for the final two hours.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Waking late basically set me up for 3 hours solo to start. Not the end of the world. It was cold… 37F at the start <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">The Plan:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<b><i><span style="font-size: 12pt;">4xEPDs in the first and last hour.<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<b><i><span style="font-size: 12pt;"><o:p> </o:p></span></i></b></div>
<div class="MsoNormal">
<b><i><span style="font-size: 12pt;">one 10-15' tempo interval during each of the middle 3 hours. (225-250W, no higher!)<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<b><i><span style="font-size: 12pt;"><o:p> </o:p></span></i></b></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">So… my first intervals were only 5' into the day. I broke no records but gave them a go.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">I noticed soon after my first intervals that I seemed to be both working pretty hard, and going pretty fast, to maintain some underwhelming numbers. Tailwind, I thought, it must be a tailwind… so on I rode. Feeling okay but working.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">After finishing the first hour I settled into some endurance riding. Endurance (END) power range for me is 160-200 Watts…. I was working pretty hard to hold the lower end.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">I started the first "tempo Interval"… tried to get the power up to 235ish… heart rate climbs over 145… this conversation happens (Goofus and Gallant are the voices in my head":<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Goofus: "dude you suck"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Gallant: "we're going pretty fast"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Goofus: "3 minutes into this interval and you can't even hold tempo pace?"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Gallant: "Maybe it's the power meter"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Goofus: "maybe you suck… why do you even do this.. you are a grandpa…. Why don't we smoke a pipe and sit by the fireplace"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Gallant: "this is making us better"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Goofus: "you are an idiot"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Gallant: "let's stop and see if I can fix this thing"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Goofus: "stopping sounds good. Best idea you have had all day"<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">So I stopped at the store with the idea that if I rebooted my Garmin and re-synched the PM all might be better.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">I tried a few times both on and of the bike. No change so on I rode. I did another Tempo by heat rate this time.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt;">Then I eased up a bit because I was getting tired. My average heartrate after 3ish hours was 126 (basically what I'd describe as tempo)<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">I stopped again to meet my wife… refuel… peel off a few layers. I also rebooted my Garmin one more time.. and didn't touch my bike while it recalibrated. I knew as soon as we started off again that my reading were normal again. My final tempo was 225 watts at a 126 average HR… spot on to what I would expect. The interval ended abruptly when we came upon the scene of a crash. 3 triathletes in a paceline.. a touch of wheels and one of the riders went down. We stopped checked him over etc… I think he eventually got back on his bike.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">The EPDs in the last hour were hard but satisfying.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<o:p> </o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie69wwG3txu2NjlsnTsGDQoToPHTNUSuhfayNB4dE16zJbgYEv-KxpO6IXwpXr6DgGuzA-i4HrN8QuFb5ME_yZVDhMYny82cE0C42zRn5cVsnlgqV1HXzMTVEQtu807RFng-ciNu4TlokE/s1600/image001-743111.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie69wwG3txu2NjlsnTsGDQoToPHTNUSuhfayNB4dE16zJbgYEv-KxpO6IXwpXr6DgGuzA-i4HrN8QuFb5ME_yZVDhMYny82cE0C42zRn5cVsnlgqV1HXzMTVEQtu807RFng-ciNu4TlokE/s320/image001-743111.png" height="347" id="BLOGGER_PHOTO_ID_6093110093534983346" width="640" /></a><o:p></o:p></div>
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Comments:<o:p></o:p></div>
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<o:p> </o:p></div>
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<![if !supportLists]><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span><![endif]><span style="font-size: 12pt;">No pedaling during calibration<o:p></o:p></span></div>
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<![if !supportLists]><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span><![endif]><span style="font-size: 12pt;">Don't kill yourself over the numbers. I started to… and dug a bit of a hole<o:p></o:p></span></div>
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<![if !supportLists]><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span><![endif]><span style="font-size: 12pt;">I knew that I was 20 minutes short on my workout. Under the conditions I was fine with that<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Sunday:<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<b><i><span style="font-size: 12pt;">The Rx:<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">10' warmup<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">5' @ FTP<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">3' easy spin<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">5' @ FTP<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">3' easy spin<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">5' @ FTP<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">9' easy spin<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">20' LOW SST<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;"><o:p> </o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">low SST=260<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">FTP=290<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;"><o:p> </o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;">After doing the SST interval jump right into 60-75' END riding. Vary cadence and vary position on bike during this time.<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 12pt;"><o:p> </o:p></span></i></b></div>
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<span style="font-size: 12pt;">Got on the trainer… didn't feel great… the FTPS kicked my butt… I struggled through them… missing target power on all three.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">I could not hold 260W for the SST… basically just aimed for an average 130 HR. for the last hour I just tried to keep my HR and cadence up.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Super tired after</span></div>
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<span style="font-size: 12pt;">needless to say the Saturday quote holds special meaning to me...</span></div>
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<span style="font-size: 12pt;"><o:p></o:p></span> </div>
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<span style="font-family: Calibri; font-size: 10pt;"><br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-59494969206909027602014-12-01T13:50:00.003-05:002014-12-01T13:50:24.541-05:00Riding the Trainer (I guess I'm that guy…)<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">On Black Friday I did a 3 hour training ride on the indoor trainer.<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">To which I got this response:<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<i><span style="color: #00b050; font-family: "Calibri","sans-serif"; font-size: 11pt;">3hrs on the trainer? Wow! Those are hard rides. I have about 5-6 of those in me in a season, be careful not to use those all up unless you really need to. Sort of like timeouts in a football game, keep them close to your chest and use them wisely! Unless you're one of those strange breeds that has no problem sitting on the trainer for 3hrs!</span></i><i><span style="color: #00b050; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p></o:p></span></i></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<o:p> </o:p></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">I guess I'm that guy…<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Thought process:<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Okay, 3 hours steady endurance zone. I can't ride from home… too many red lights, stop signs, cars. So… I need to get all of my gear together, plan a route, plan a stop for more water etc. Load everything up, Drive at least 10 miles. <o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Ride by myself on the same dang road. It is pretty out there… <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxpgBBKgn7aUVEo8gnTIw3NzHAT5wjIYiDPKsKsYeca7Minw9SCgdkGB0Ssdchr0ZiOOMMaHA_ociK-RYqJGq9CJyvZ3yCgZqa-P4n1LOaLv_S6DhIMl2N44NRtWseqOj7r7XJWdioJjuT/s1600/image003-763290.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxpgBBKgn7aUVEo8gnTIw3NzHAT5wjIYiDPKsKsYeca7Minw9SCgdkGB0Ssdchr0ZiOOMMaHA_ociK-RYqJGq9CJyvZ3yCgZqa-P4n1LOaLv_S6DhIMl2N44NRtWseqOj7r7XJWdioJjuT/s320/image003-763290.jpg" height="278" id="BLOGGER_PHOTO_ID_6087874182363853570" width="400" /></a><span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">but I digress.<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Load the bike up, get out of that wet chamois… drive home. Unload, put everything away.<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">The 3 hour ride just took up half of my day.<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Or<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">Cue up a steady workout on Trainerroad, put the bike on the trainer, find a movie or two. <o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL5acAn02NPkJqQt9zM7V12PGSnv2s97dALq5lc_HrNSOENlVApNo2fzwAwRPaCGr70MBKIucr4CsGP-VXNqNCcrBLrIglCzDTHBseL0uNqAx3qlO5lxyrLciZkJED2gnC5oNMWGwKwDeW/s1600/image004-767295.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL5acAn02NPkJqQt9zM7V12PGSnv2s97dALq5lc_HrNSOENlVApNo2fzwAwRPaCGr70MBKIucr4CsGP-VXNqNCcrBLrIglCzDTHBseL0uNqAx3qlO5lxyrLciZkJED2gnC5oNMWGwKwDeW/s320/image004-767295.png" height="306" id="BLOGGER_PHOTO_ID_6087874199491954402" width="400" /></a><span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">No commute, no redlights, no idiot drivers, no layering of clothing<o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;">I'd generally prefer riding with my friends but often the trainer trumps riding alone. </span><span style="color: #1f497d; font-family: Wingdings; font-size: 11pt;">J</span><span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p></o:p></span></div>
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<span style="color: #1f497d; font-family: "Calibri","sans-serif"; font-size: 11pt;"><o:p> </o:p></span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-26615789556632179712014-09-05T16:39:00.003-04:002014-09-05T16:41:18.601-04:00RAID Alpine Day 3 - The Queen Stage<span style="font-family: "Trebuchet MS", sans-serif;"> </span><br />
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<span style="font-family: "Trebuchet MS", sans-serif;">so… to sum up our cycling adventure… so far I have managed to ride myself into the ground… just in time for the longest stage.</span><o:p></o:p></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Meanwhile <span style="color: #1f497d;">J</span>udi had been riding smart and dosing her effort. </span><o:p></o:p></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Since the stage was so long and hard, our guides had us start slowest first and fastest last in order to help them keep up with us better with the support van.</span><o:p></o:p></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Judi and I were the first to roll. I had no idea how long Judi would hang on… or me either to be honest. I just knew that in order to have a chance at finishing one must begin. So we did the first off at 0800…. and this turned out to be the best 2.5 hours of the whole tour… the I'seran was spectacularly beautiful.. <span style="color: #1f497d;"><o:p></o:p></span></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Judi and I were basically alone all the way up the climb… taking our time… soaking up the morning… the bike… our effort… each other's company.</span><o:p></o:p></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">although we were quite happy to finish the climb… the top was 3 degrees C… and a light rain quickly turned to sleet. <o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">I did not really expect Judi to attempt the descent… but she decided to…. and in our haste to get back to lower elevations and warmer temps we did not gear up as well as we should have… </span><o:p></o:p></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">By the way… did I mention that I lost my knee warmers? Yep… the day before I really needed them...<o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">After a long descent with a massive headwind and a bite of lunch we hit our second iconic climb of the day <o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">It was 12ish K but very constant at about 8%.<o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">This was followed up by the Galibier… steep… monstrous… and unrelenting. Judi was already tired when we started but in a show of determination climbed to the top.<o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">The road seen in the valley below is the beginning of the climb. It is about 5 k at 4%-6%... it looks flat-ish in the picture and pretty much so on the road but it burns the legs…<o:p></o:p></span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;">Next up… the ramps and switchbacks…<o:p></o:p></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNqdduDhaZAOa9pmkLFXTfMguacXrCrortnaLqDSu82HprGoR8KHbVkV0Qzb54PssY0AOedHwPogI_rlEhL-I8XuDdjBgUW2GkO3qPR4Zc37qctGZnPjQS_9dk0eyFWsufdBCDxAZ5Ma-/s1600/image008-771580.png" style="margin-left: auto; margin-right: auto;"><span style="font-family: "Trebuchet MS", sans-serif;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNqdduDhaZAOa9pmkLFXTfMguacXrCrortnaLqDSu82HprGoR8KHbVkV0Qzb54PssY0AOedHwPogI_rlEhL-I8XuDdjBgUW2GkO3qPR4Zc37qctGZnPjQS_9dk0eyFWsufdBCDxAZ5Ma-/s320/image008-771580.png" height="236" id="BLOGGER_PHOTO_ID_6055670121242224066" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: small;">the ramp on the right 13% ouch!</span></td></tr>
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<span style="font-family: "Trebuchet MS", sans-serif;">But we made it<o:p></o:p></span></div>
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</span><br /><span style="font-family: "Trebuchet MS", sans-serif;"><br /> </span><span style="font-family: "Trebuchet MS", sans-serif;"></span><br />it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-56627706051962609232014-08-31T15:50:00.000-04:002014-08-31T15:50:00.065-04:00RAID Alpine Day 2<span style="font-family: Calibri; font-size: x-small;"> </span><div class="e4508b51-cbab-4bdb-bad1-a534dd705ecb">
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<tr><td class="tr-caption" style="text-align: center;">Day 2</td></tr>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">pretty scary profile, no?</span><o:p></o:p></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">Well it scared me… and after a night of cramping I was less than my normal enthusiastic self… but there was really nothing to do but get on and pedal… that's what we came to France to do. I did lower my seat.. I found that I spent an awful big part of the previous day way back on the saddle and felt a bit stretched… this really helped. </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">Judi and I, once again started last… then fell further behind "getting ourselves sorted" as the Brits say. We just turned the pedals and were soon atop the first climb and had even caught the back half of the group. <o:p></o:p></span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">After a nice coffee stop we hit the Cormet de Roseland… our route was a bit different than the profile above. we skipped a couple of the minor peaks and just went straight up. Lunch was about 5 km short of the summit. </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">Judi had enough by this point and decided to ride it in the van. </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">After a quick lunch I set off with the group. The upper pat of the climb was crawling with people… I know not what they were doing but they and their cars were everywhere. The summit was windy and cold so after a quick photo or two we were off for a fast and twisty descent. </span><o:p></o:p></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">We had a quick stop in the next village… then set off for the final climb of the day… 10 hot and steep Kilometers up the Col de l'Iseran… this climb is freakin huge… we were stopping not quite halfway up. Once again I probably rode too hard and went a little deep on the final climb.<o:p></o:p></span></div>
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</span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com2tag:blogger.com,1999:blog-6218596316216190540.post-46029969125797162792014-08-28T12:59:00.000-04:002014-08-28T12:59:07.084-04:00RAID Alpine Day 1<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">We left pretty close to on time.. and rode out of town in a nice double pace line. we were short three rider, however, one (Martin) had yet to arrive and two others who waited the delivery of their bikes.</span><o:p></o:p></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">Our first alpine climb started soon after we left the city… the Col de Cru. We started the climb last after stopping to remove layers then climbed strong.<o:p></o:p></span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">After a bit more rolling we hit the Col de Ramaz… which was to be our first big test a proper Cat 1 climb. We caught and passed a few other riders on the lower slopes and about half-way up I pulled ahead of Judi to climb a bit at my own pace… after a few kilometers we came to a flatter part of the climb and I decided to go back a bit for Judi. She was quickly found and we continued to the top. Unbeknownst to us there was some kind of cycle sportive going on.. and the finish was on top of the climb. I tried to get a decent shot of Judi "winning the KOM"</span><o:p></o:p></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">Lunch - we arrived late… and during lunch judi decided to take the shortcut to the hotel and I decided to climb the Col de Joux Plane. the only problem… pretty much everyone had already left while we were eating lunch… oh, did I mention that I was navigating via the printed directions? I did not have my Garmin loaded with the course… for a while I thought I was following Route 50… until I realized 50 was the speed limit… I rode probably a bit harder than I should have but I did begin to catch our group on the Joux Plane… and by the top I was with everyone else.. and they all had Garmins with directions… I was getting the hang of the descending too and had a great time flying down the mountain with a couple of the guys. <o:p></o:p></span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">We got a bit turned around in the valley… but were soon sorted out again and hammering along the flats. Although I was hanging okay with Tom and we had dropped everyone else the efforts of the day were catching up with me. Our route ended with an unnamed 10 Km climb @ About a 6% average gradient and it kicked my ass… stayed close to Tom most of the way up digging deep to do so… With about 5 km to go I got a cramp… I tried to stretch it out but in the end I kind of had to ride through it. Tom was nice enough to wait for me a couple of times at intersections to insure that I knew the way. Thankfully the last 1.5 Km was downhill… I was ever so happy to see the hotel, Judi, and drink a well deserved beer.</span><o:p></o:p></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10.5pt;">When I went to bed that first night… I was wrecked physically… still cramping… aching back… and pretty sure that I would not be able to complete the full course the next day which featured even more climbing.</span><o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">Well earned</td></tr>
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<span style="font-family: Calibri; font-size: 10pt;"><br /> <br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-46885491759658794832014-08-15T12:46:00.000-04:002014-08-15T12:46:05.460-04:00Easy Days<span style="font-size: medium;">Now that we are here in Thonon-les-Bains, France… We don't really have much to do.</span><br />
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<span style="font-size: medium;">We planned on arriving a bit early… and due to finding much cheaper flights another day early… we find ourselves in this lovely lakeside village in France…</span></div>
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<span style="font-size: medium;">doing Yoga</span></div>
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<span style="font-size: medium;">Running - there is nothing like exploring a new place like afoot at 6 miles per hour</span></div>
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<span style="font-size: medium;">at long last I will finally get to turn a pedal tomorrow… and on Sunday we will hit the Alps in earnest.</span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-65038511462177065952014-08-15T12:01:00.000-04:002014-08-15T12:07:35.819-04:00The Longest Day 12-13 August 2014<div>
<span style="font-size: medium;">here I will chronicle our trip to France to partake in the Raid Alpine cycling tour</span></div>
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<span style="font-size: medium;">A journey of a thousand miles begins with a single step</span><br />
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<span style="font-size: medium;">Did an hour and a half on the trainer… Judi Ran 5 miles or so<br /><br />Car: I didn't drive mine but was involved in an accident anyway… parked on the street where my neighbor backed into it… smashed rear bumper…. then Judi drove us to the airport. <br /><br />Airplanes: the flight to DC was uneventful… but crowded. the flight from DC to Geneva was long… made longer by delays leaving DC (an hour or so waiting for a storm to pass) then an 8 hour flight… through the night… we bought a bottle of wine in the DC airport and sipped on that while we Watched the in flight TV for a bit… Judi is small enough to lie down and curl up on an airplane seat and a half… I just dozed sitting up.</span></blockquote>
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<span style="font-size: medium;"><br />with aching ass and sleepy eyes we arrived in Geneva… waited in line for 30 minutes or so to pass through customs… that complete we entered the terminal to search for our checked bag… the carousel was basically right in front of us and our bag was circling it waiting our arrival. I thought to myself "this international travel bit is a snap"<br /><br />Train: We knew the train was free… from the airport to the central station at least… what we didn't know was if we needed a ticket or not. I thought that we should just get on the train without a ticket… After much discussion… looking around… asking around we ended up being given a free ticket (that we should have and could have gotten ourselves in baggage claim) and buying a ticket from a vending machine for 3 euro. We were not asked for a ticket… <br /><br />Geneva: once we were in the city proper it was mid-morning. We really had but two things on or to do list in Geneva which was good since we needed to arrange for and negotiate travel to Thonon-les-bains as well. This is a good place to pause and reflect on how dependent we have brome on having the internet in our pocket.. and even more so when traveling with our 3G/4G iPads which we both have and take almost everywhere. We sat in a cafe in Geneva unable to reach the internet and unsure where the bike shop and museum we wanted to visit were located. I paid $5 for 30 minutes of WiFi so we could get our bearings temporarily then we struck out to find our first destination Bike Switzerland. With my keen sense of direction we left the station on a heading that would intersect the road where the bike shop was… After 30 minutes or so walking arounf=d in the rain dragging our duffel bag Judi figured out that we were on the wrong side of the train station and as we passed back through we found a locker where we could stow our gear. </span></blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN79JHe2NINpO2TbmzKX64xqyUtgR-eQwzj9O4lIpkEJYmP8MAYAgzFq1fGlHLB0B_KkHhJgLF4e78tzSCTRRsvn9tj9ovqdP8Zo-Cix-SdNyOx0ebXyS29gmohHiw7KthafmfqPuobfCp/s1600/PastedGraphic-2-727302.tiff" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN79JHe2NINpO2TbmzKX64xqyUtgR-eQwzj9O4lIpkEJYmP8MAYAgzFq1fGlHLB0B_KkHhJgLF4e78tzSCTRRsvn9tj9ovqdP8Zo-Cix-SdNyOx0ebXyS29gmohHiw7KthafmfqPuobfCp/s320/PastedGraphic-2-727302.tiff" id="BLOGGER_PHOTO_ID_6047818303891530322" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">we saw this sign in Geneva - Grover obviously got lost there too</td></tr>
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<span style="font-size: medium;"><br />Free of 50 pounds of gear we set off on the other side of the depot and within 10 minutes were standing in a tiny overcrowded bike shop run by and affable Brit. We bought a couple of things and headed on our way. We found and successfully ordered and paid for lunch… Wait… let me clarify something here… I was tired… and without language skills… and basically shut down. Judi got us lunch then decided that the museum was more than we needed to bother with… She then talked to the right people in the station, got itinerary and tickets for passage to Thonon while I just followed along.<br /><br />Trains part Deux: the next leg of our journey was to travel to Lausanne by train (about 30 miles away). Judi had gotten our tickets so all there was to do was to await the 1342 train to Lausanne. A train pulled in at about 1325 and we felt certain that ours would be along shortly… we just sat and relaxed a bit… and so it seems did the train. At 1341 we had the epiphany that the train we had been waiting on and the one in front of us were the same… we quickly grabbed our gear and just barely made the train…</span></blockquote>
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<span style="font-size: medium;">Subway: once we reached Lausanne.. we needed to take the subway down to the Lake… Finding it took a bit of looking around.. but… once we got on we just basically rode it to the end of the line.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1yIV96CeOvfcWX0hCq9x7__kF3TfI68n3TAOatGc6StWlLIR65hge0qg8CTh2kUrsxJE748jy-kAfwIo5-pXcbZw0wtOzPpmPcEJMYLuVNoYrCsIhlWf5l2Xr5fId54WwpPB-kq1HCGMe/s1600/PastedGraphic-3-730657.tiff" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1yIV96CeOvfcWX0hCq9x7__kF3TfI68n3TAOatGc6StWlLIR65hge0qg8CTh2kUrsxJE748jy-kAfwIo5-pXcbZw0wtOzPpmPcEJMYLuVNoYrCsIhlWf5l2Xr5fId54WwpPB-kq1HCGMe/s320/PastedGraphic-3-730657.tiff" id="BLOGGER_PHOTO_ID_6047818318079432802" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">our reflection in the subway door</td></tr>
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<span style="font-size: medium;">The Boat: I cannot stress enough how important selecting the correct travel companion can be.</span></div>
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<span style="font-size: medium;">When we exited the Subway terminal the only thing to do was to aim ourselves towards Lake Geneva and search out Pier S2 where we were to board our craft. Upon arrival we were informed by one of the gentlemen in the sailor type outfits, in clear but broken English, that our boat was not going to leave at 1503 as scheduled in fact the boat might not leave ever again. We were told to check back at 1530 to see if the weather had cleared. It was windy… and storm clouds surrounded us… Not being an expert… and really in no position to argue at all… We turned and walked away seeking some shelter from the wind for an hour or so. Despite the fact that we had now been traveling for 24 hours and were mentally and physically exhausted… Neither of us were mad… Nobody whined… or cried… we just sat in the tiny terminal and read for a while… then had a brief discussion of how we might deal with a boat that never travelled across Lake Geneva to France again.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjtlQiLqC0UoPcsU9aqZEROF7lmrpUSZwdiAdMlDCn5M0BVuXmL71VOQoDYf-omBJ1Scyln9opmR9Upnhei5lKvC0LLySa8U5virRUPOsXbwbFmomXJmbTaugXUAMIO3K0aQ8Fq8KmP6pB/s1600/PastedGraphic-4-734072.tiff" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjtlQiLqC0UoPcsU9aqZEROF7lmrpUSZwdiAdMlDCn5M0BVuXmL71VOQoDYf-omBJ1Scyln9opmR9Upnhei5lKvC0LLySa8U5virRUPOsXbwbFmomXJmbTaugXUAMIO3K0aQ8Fq8KmP6pB/s320/PastedGraphic-4-734072.tiff" id="BLOGGER_PHOTO_ID_6047818333304765698" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">the wind and waves on Lake Geneva</td></tr>
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<span style="font-size: medium;">at 1530 we walked up to and boarded a boat… winds were still high and we could see storms in the mountains… We were never asked for a ticket (or were we on the subway) and soon the boat tooted it's horn and left the dock… before I dozed off I heard the word "Thonon" amidst an outburst of French over the PA system.</span></div>
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<span style="font-size: medium;">Pedestrian: Taking France by foot.</span></div>
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<span style="font-size: medium;">off the boat and into France… no customs… nothing… the first thing we noticed was a Credit Agricole sign and I took out 80 Euro… While I completed my transaction Judi found an tourist information booth where she got directions. Our hotel was just a half mile away… up an 18 percent grade. With my last bit of strength I hauled our junk up the hill.</span></div>
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<span style="font-size: medium;"><br /></span></div>
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<span style="font-size: medium;">Check-in at the hotel was a breeze… finding a restaurant for dinner was not. We went to two different places (many were closed) one informed us that it was Wednesday (leaving us to assume that they did not serve dinner on Wednesday) and the other place (where they served us a nice glass of wine) said that they only serve lunch.</span></div>
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<span style="font-size: medium;">After a bit of discussion we arrived at a plan.. We hit the Carrefour(supermarket) bought wine, cheese, bread, etc and returned to our room and enjoyed a nice feast… oh so thankful to be immobile.</span></div>
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<br />it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-21151862897895173852014-07-29T09:48:00.001-04:002014-07-29T09:48:06.383-04:00Monday Mantra - Tuesday edition<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: 12pt;">"You gotta have self-belief beyond reason" </span>Jens Voigt<span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 10pt;"><br /> <br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-18635639730802764852014-07-17T14:54:00.000-04:002014-07-17T14:54:29.421-04:00Best diet tips ever!<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="font-size: 12pt;">I lost 40 pounds in 2008… using this post as my guide<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><a href="http://widgetsandshit.com/teddziuba/2008/05/an-engineers-guide-to-weight-l.html">http://widgetsandshit.com/teddziuba/2008/05/an-engineers-guide-to-weight-l.html</a><o:p></o:p></span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-61523034617376535122014-07-16T13:54:00.001-04:002014-07-16T13:54:46.341-04:00wordless Wednesday<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="font-family: Calibri; font-size: 10pt;"><br /> <br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-68862760793052786912014-07-09T11:05:00.000-04:002014-07-09T11:05:11.739-04:00Wordless Wenesday<span style="font-family: Calibri; font-size: x-small;"> </span><div class="511397b9-a1e6-41d9-94d9-b38e0a5f50b5">
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<span style="font-family: Calibri; font-size: 10pt;"><br /> <br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-74191942152116795872014-07-07T14:35:00.003-04:002014-07-07T14:35:26.624-04:00Monday Mantra - "We are what we repeatedly do"<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<strong><span style="font-size: large;">"We are what we repeatedly do. Excellence, then, is not an act, but a habit." – Aristotle<o:p></o:p></span></strong></div>
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<span style="font-family: Calibri;"><br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-61473345520817839542014-07-02T16:24:00.001-04:002014-07-02T16:24:03.091-04:00Words for Wednesday<span style="font-family: Calibri; font-size: x-small;"> </span><div class="4810777b-40a1-45f5-b0f5-fbc5d7cfdbe6">
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com4tag:blogger.com,1999:blog-6218596316216190540.post-27840732958203449062014-06-20T15:45:00.002-04:002014-06-20T15:45:27.333-04:00Ocala Almost stage race<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="font-size: 12pt;">Well… I love watching stage races on TV… so I figured well.. doing one would be fun, right?<o:p></o:p></span></div>
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<span style="font-size: 12pt;">So up I signed (I signed up).<o:p></o:p></span></div>
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<span style="font-size: 12pt;">The race was a hundred or so miles away so we made a weekend of it…<o:p></o:p></span></div>
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<span style="font-size: 12pt;">So why "Almost"? that was my first question too… it was just because of the way USA Cycling does points differently for stage races and this one did not meet some kind of criteria.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">Anyhoo… no bigs.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">Stage 1:<o:p></o:p></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Rolling out for stage 1</td></tr>
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<span style="font-size: 12pt;">Woke to the sound of thunder… how far off I sat and wondered… started humming a song from 1952… wait! I'm not Bob Seger… this is not the song Night Moves" it's the story of a bike race.<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">It was raining on Saturday morning… and it did rain on the race… the course was 4 laps of a 12 mile circuit. Rolling hills with a decent rise at 1 KM to go. I figured this would play in the result. The first lap was pretty calm and the second calmer still. A break of 2 got away on the 3<sup>rd</sup> lap. I bridged to the break… sat in and recovered for about 30 seconds and then started to work… we were joined by one more and the four of us worked pretty well together around the back part of the course where the road is narrow and bumpy… we got caught soon after we turned onto the highway.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">Another break formed just at the end of the last lap… led by the kid in the forground of the picture above (who went on to win the stage)… we kept them in sight and finished 3 seconds adrift. My teammate Kenny took 3<sup>rd</sup> and I came in 6<sup>th</sup>.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">Stage 2: Time Trial<o:p></o:p></span></div>
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<span style="font-size: 12pt;">On Saturday afternoon after the morning road race… it was tough to try and rest, and eat, and sort out bike logistics, and recover, and warm-up all in 3 hours…<o:p></o:p></span></div>
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<span style="font-size: 12pt;">And… I expected to make a difference in the time trail… normally my specialty…. I knew from the riders who finished before I started that ~10 minutes was where I wanted to be…<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWGwz4G6saP1taPY3VQwcvzbvDW27boV_cWsu3f1ckRN5U8GGV-y0EFFmMM4vL4yWFOln2An-GHBELzEBF6yE9RvF4_GAlC6-aE3PRecQvJABwHoSwUhZ4gJ05RQn8K8OX86p9IvwtqpnA/s1600/image007-726040.png"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWGwz4G6saP1taPY3VQwcvzbvDW27boV_cWsu3f1ckRN5U8GGV-y0EFFmMM4vL4yWFOln2An-GHBELzEBF6yE9RvF4_GAlC6-aE3PRecQvJABwHoSwUhZ4gJ05RQn8K8OX86p9IvwtqpnA/s320/image007-726040.png" id="BLOGGER_PHOTO_ID_6027099372985891810" /></a><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">It was an out and back course… and as you can see from the course profile above… the hills took their toll… and when I heard 5:21 at the turnaround I knew that I was not on a great ride. 6<sup>th</sup> place again…. When I was really expecting top 3.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">The beer afterwards tasted just as good tho…<o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">We basically got dinner and went straight to bed Saturday…. <o:p></o:p></span></div>
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<span style="font-size: 12pt;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt;">Sunday – Road Race<o:p></o:p></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Stage 3 with extra water - it was HOT</td></tr>
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<span style="font-size: 12pt;">They cut a lap off of Sunday's race to the disappointment of no one… we started at 1100 and it was broiling hot… after about a half a lap of jostling for position I drifted to the back… the very back… and just took it easy… I was in 5<sup>th</sup> place overall…. And with my unsuccessful attempt at getting away on Saturday and the accumulated fatigue I found drifting along back there to be pretty nice. I did try to get a break going midway through the last lap but we never got more than 10 seconds. I made it about half-way up through the group for the final kilometer… but not far enough not to get boxed in for the sprint… 8<sup>th</sup> was all I could muster.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">In the end I was 5<sup>th</sup> overall… not too bad but really I was never in contention despite the small gaps.<o:p></o:p></span></div>
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<span style="font-size: 12pt;">I'm not really sure how I feel about how I raced… in a way I feel like I sat back and took what the race dictated instead of taking it by the horns… something to think about until next time.<o:p></o:p></span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com2tag:blogger.com,1999:blog-6218596316216190540.post-84959784406354110792014-06-18T16:32:00.001-04:002014-06-18T16:32:58.342-04:00Words for Wednesday<span style="font-family: Calibri; font-size: x-small;"> </span><div class="899e391b-6b80-43bd-8a84-14ced45bfd52">
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<span style="font-size: small;">"He who is not everyday conquering some fear has not learned the secret of life." - Ralph Waldo Emerson<o:p></o:p></span></div>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-77511771426262232592014-06-11T10:09:00.002-04:002014-06-11T10:09:09.163-04:00Words for Wednesday<div class="quote" style="line-height: 18.75pt;">
<span style="color: #424242; font-family: "Georgia","serif"; font-size: 13pt;">Ignoring your passion is slow suicide. Never ignore what your heart pumps for. Mold your career around your lifestyle not your lifestyle around your career." <o:p></o:p></span></div>
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— <o:p></o:p></div>
</td><td style="padding: 0.75pt; width: 685.5pt;" valign="top" width="914">(via <a href="http://clubathletica.tumblr.com/" target="_blank"><span style="color: #4b7aa3;">clubathletica</span></a>)<o:p></o:p></td></tr>
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it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1tag:blogger.com,1999:blog-6218596316216190540.post-16637421442266998622014-06-05T15:05:00.000-04:002014-06-05T15:05:28.408-04:00Sometimes it's just about this simple<span style="font-family: Calibri; font-size: x-small;"> </span><div class="3c7f3573-d2a2-4787-bff2-4807e89d12d2">
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<span style="font-family: Calibri; font-size: 10pt;"><br /> <br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com2tag:blogger.com,1999:blog-6218596316216190540.post-17588835806776363822014-06-03T14:29:00.001-04:002014-06-03T14:29:13.384-04:00Tri This . . . . . . . . . . . . Fleck's Blog: Success in Sales. Parallels with Endurance Sports ...I dig the Simon Whitfield quote<br /><br />
<br /><br />
<i>"The relentless pursuit of . . .".</i><br /><br />
<em></em><br /><br />
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<a href="http://stevefleck.blogspot.com/2014/06/sales-endurance-sports-same.html?spref=bl">Tri This . . . . . . . . . . . . Fleck's Blog: Success in Sales. Parallels with Endurance Sports ...</a>: The poster above, from the National Sales Executives Association* has been circulating around on LinkedIn in the last week or so. As m...it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-91137654159942392462014-06-02T10:12:00.001-04:002014-06-02T10:12:56.149-04:00Monday Mantra - "If you want to change the world, start off by making your bed."<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/pxBQLFLei70?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-size: 12pt;"><a href="http://www.utexas.edu/news/2014/05/16/admiral-mcraven-commencement-speech/">http://www.utexas.edu/news/2014/05/16/admiral-mcraven-commencement-speech/</a><o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 10pt;"><br /> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com0tag:blogger.com,1999:blog-6218596316216190540.post-51172070965092729162014-05-28T10:59:00.002-04:002014-05-28T10:59:20.254-04:00Words for Wednesday<span style="font-family: Calibri; font-size: x-small;"> </span><div class="899e391b-6b80-43bd-8a84-14ced45bfd52">
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<span style="font-size: large;">Bike racing teaches you to act with class. You work. You suffer. You learn a code. You almost always lose. You find honor in your effort.<o:p></o:p></span></div>
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<span style="font-size: large;">-Peter Flax<o:p></o:p></span></div>
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<span style="font-size: large;"> </span><span style="font-family: Calibri;"><br /><span style="font-size: large;"> </span> </span></span>it's all about pacehttp://www.blogger.com/profile/01050255876900385166noreply@blogger.com1