Riding to Work

I decided to ride to work today. It was 50* when I left in the morning, but for some reason 50* in the summer feels so much warmer than 50* in the winter.

To work: 1:01:44, 18.83 miles, 18.3 avg (32.6 best), 130 HR (168 max)
To home: 1:05:10, 18.83 miles, 17.3 avg (29.7 best), 163 HR (180 max)

CompuTrainer Class: Muscular Endurance IV

Today's CompuTrainer class was great. Anna and Cali were in there to challenge me, and I rode really well. I was also happy with the outcome of my two sprints. The first was not supposed to be at 100%, so I held back a little and still got to 611 watts. The second was supposed to be 100%, and I help back nothing to reach 681 watts, my max on these sprints so far. Hooray! Here are the stats.  4-07-11. 4-21-11. 4-28-11.

• 1:25:00, 157 HR (185 max)
  1:25:00, 164 HR (189 max)
  1:21:00, 165 HR (190 max)
• Trainer warm up: 13:10, 125 HR
  Trainer warm up: 11:51, 113 HR
  Trainer warm up: 13:08, 134 HR
• Real warm up: 13 min + sprint, 149 HR; 2 min active recovery (AR), 143 HR
  Real warm up: 12:39 + sprint, 159 HR; 2:20 active recovery (AR), 162 HR
  Real warm up: 12:56 + sprint, 159 HR; 2:03 active recovery (AR), 161 HR
• 6:50 tempo + sprint, 157 HR; 3 min AR, 160 HR
  5:39 tempo + sprint, 166 HR; 3:21 AR, 169 HR
  5:40 tempo + sprint, 170 HR; 3:22 AR, 168 HR
• 11 min high tempo, 174 HR; 4 min AR, 164 HR
  11 min high tempo, 181 HR; 4 min AR, 166 HR
  11 min high tempo, 179 HR; 4 min AR, 168 HR
• 13 min high tempo, 176 HR; 4 min AR, 161 HR
  13 min high tempo, 182 HR; 4 min AR, 168 HR
  9 min mid tempo, 178 HR; 4 min AR, 167 HR
• 13 min easy tempo, 169 HR; 3 min cool down, 155 HR
  13 min high tempo, 181 HR; 4:09 cool down, 164 HR
  11 min high tempo, 180 HR; 4:51 cool down, 165 HR

I got in a short ride after work before Inversion. Short like 40 minutes, easy.

At lunch, I went to the DHY for some isos: 35-second hold, 35 seconds of rebound reps.

• Lunge R, standing ham, 6 times
• Lunge L, standing ham, 6 times
• L-arm elevated push up, R-arm row, 3 times
• R-arm elevated push up, L-arm row, 3 times

After work, I hit the step mill at MFY. Too much rain to go outside. 32 minutes, level 13.

Bench Press

I went to the DHY at lunch to go on the step mill, but all 3 of those machines were taken. I hadn't looked at any workouts before leaving and didn't have my notebook with me so didn't really have a plan B in place, but I couldn't be there and not do anything. So, after 2 minutes on the treadmill while I considered my options. I ended up on a bench, doing only bench press, but at least I did something. 30 seconds (counting, because I didn't even have my watch with me!) extreme slow, followed by 15 altitude drop reps, repeated 3 or 4 times, with 45 pounds. It was hard and I'm sure I'll feel it tomorrow, but at least I did something!

Since I really wanted some quality step mill time (this is my simulated physical and mental crit practice), I stopped at the MFY on my way home for 31 minutes at level 13 (yes, I'm strange that way) of random play. I have to build up to 60 minutes for some of my races, so I'm working my way up in time.

Recycling

What I found in the trash cans by my mailbox

People throw away such good stuff! Today I had fun finding it. I scored a dozen free smoothies and took only 3 donut coupons, but neither Q requires a purchase, so it's basically free food. Hooray!

It's supposed to be rainy most of the week, so I took advantage of the dry afternoon and went for a ride. Riding down Old Hillsboro with the tailwind was super fun.

• Totals: 1:22:00, 24.68 miles, 18.1 avg (39 max), 163 HR (182 max)
• To Old Hillsboro: 33:00, 10.6 mi, 19.3 avg, 164 HR
• To Hillsboro: 16:13, 5.55 mi, 20.6 avg, 172 HR
• To Manley: 15:36, 4.33 mi, 16.6 avg, 160 HR
• To home: 17:11, 4.2 mi, 14.7 avg, 157 HR

Easter Weekend Report

 Beautiful sunrise (from Monday morning, but there wasn't one to capture on Sunday)

Aunt Renee and Lauren getting the eggs ready

Luke working his magic and Lauren drawing with food coloring—straight from the bottle

Some of our decorated eggs

The pictures show a little of what we did. Thursday I went to Farkas' for the afternoon; Friday I rode with Kat in the morning, went to Farkas's, and watched The Passion with Luke (neither of us had seen it; it is one of the most intense, true, powerful movies I've ever seen). Saturday I ran in the morning, then spent the rest of the day with Farkases and Grandma Rite and Grandpa Bob. That's when we decorated the eggs. Sunday I went to Fellowship, went to Farkas' church, hunted for chocolate Easter eggs and baskets, went for a walk, had some good Easter lunch at CozyMels, relaxed, did 5 minutes of work, then went to bed. It was a busy weekend!

CompuTrainer Class: Muscular Endurance III

I did the class last week but didn't make it through the first factory and thus didn't record anything. It was pretty much just plain awful. Today my legs weren't feeling any better than they'd felt last week, but I had my mind right and used that help make me continue even when I thought my legs were done. Thursdays must be the day when the previous weekends' rides catch up to me. 4-07-11. 4-21-11.

• 1:25:00, 157 HR (185 max)
  1:25:00, 164 HR (189 max)
• Trainer warm up: 13:10, 125 HR
  Trainer warm up: 11:51, 113 HR
• Real warm up: 13 min + sprint, 149 HR; 2 min active recovery (AR), 143 HR
  Real warm up: 12:39 min + sprint, 159 HR; 2:20n active recovery (AR), 162 HR
• 6:50 tempo + sprint, 157 HR; 3 min AR, 160 HR
  5:39 tempo + sprint, 166 HR; 3:21 AR, 169 HR
• 11 min high tempo, 174 HR; 4 min AR, 164 HR
  11 min high tempo, 181 HR; 4 min AR, 166 HR
• 13 min high tempo, 176 HR; 4 min AR, 161 HR
  13 min high tempo, 182 HR; 4 min AR, 168 HR
• 13 min easy tempo, 169 HR; 3 min cool down, 155 HR
  13 min high tempo, 181 HR; 4:09 cool down, 164 HR