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Training Log Archive: Bernard

In the 7 days ending Jul 27, 2009:

activity # timemileskm+m
  road ride3 4:58:00 78.0(3:49) 125.53(2:22) 524
  Orienteering1 1:20:00 4.29(18:40) 6.9(11:36)
  GYM1 1:00:00
  Total5 7:18:00 82.29 132.43 524

» now

Sunday Jul 26, 2009 #

Orienteering 1:20:00 [3] 6.9 km (11:36 / km)

red coures at hickory run. Great woods and nice course. E-punching makes is so much more fun. will post splits soon.
Aleck ran his first orange on his own. 50 minutes for 3.5 K.
Z-man and the BBQ after made it even better. Had to leave early because we were having a BBQ at my house too!

Saturday Jul 25, 2009 #

road ride 2:25:00 [4] 40.0 mi (3:37 / mi) +244m 3:33 / mi

Road ride up route 17 to central valley and back. This is a real hidden gem of a ride. Very little traffic and rolling hills makes for a fast ride.
only one gotcha: on the way back there are a few "fallen rock zones" along the south side ot 17. Nothing big but lots fo fist size boulders when you cross them. I was not paying attention and rode right over a rock. Bang! Blow out. 8 minutes to swap tubes. Much longer than my usual 3-4 minutes to chage a tire mostly because I had never changed a tire on the road bike so I was checking it all out. Using 18cm tubes. The are lighter than the 23 but cost twice as much!
the route is below. Point "C" is where I got the flat.

Friday Jul 24, 2009 #

GYM (cardio) 1:00:00 [5]

5:30am - did 30 hard minutes on the bike and 30 hard minutes on the eliptical training thing. Also did some hamstring workout using light weights. Trying my best to get my hamstring problems worked out.

First time going to Planet Fitness this early. Timing is good. I can get there at 5:30 and work out until 6:45 or 7:00 easily. This will give me plenty of time to get to the the 7:32 express train out of Suffern. Drive from the gym to the train station is about less than 10 minutes.

Thursday Jul 23, 2009 #

(rest day)

did not get to bed last night till midnight. Could not drag myself out of bed at 5:00am to workout. Evening was booked with kids.
Oh well.

Wednesday Jul 22, 2009 #

road ride (mountain bike) 1:23:00 [3] 20.0 mi (4:09 / mi) +280m 3:59 / mi

another road ride. This time a bit longer but with much more climbing.
Took the mountain bike because of weather. The downhills that are fast and scary on the road bike are kind of boring and easy on the mountain bike. hamstring feeling better but I will be careful for a few more days and avoid running.

Tuesday Jul 21, 2009 #

road ride (on mountain bike) 1:10:00 [3] 18.0 mi (3:53 / mi)

5:15am - road ride on mountain bike. Did it on the mountain bike instead of the road bike because rain was on the way. Sure enough, did the last 8 miles in the rain!

Hamstring acting up. Must be careful.
'loop' was straight out and back on the same road as follows:

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