Bike #1

• 46m 30s
• 23.30 kms
• 30.06 KM/hr

Had to change the tube on the back tire of the Beast this morning. I haven't ridden him in a while, so I'm not sure how it got flat. Oh well... glad it was at home and not half way to work.

Rode in small ring for most of the ride. Picked up speed in town to stay out of the way of shift workers in a hurry and not caring about any one else.

In zone: 12:15
Calories: 353

Bike #2

• 46m 15s
• 21.90 kms
• 28.41 KM/hr

A little bit of headwind heading home tonight... all the way home! Oh well, toughens you up! ;)

Stayed in SCR and spun... but still maintained a pretty good pace... except on the longer climbs, into the wind. The last hill (THE sandhill) I was able to maintain over 25 km/h almost to the top... that hasn't happened since the accident. Feeling better about my fitness level.

In zone: 30:59
Calories: 456

• Calories out: 4486 From lifestyle:3001, From activities:1486
• Health data: Hours slept: 6

Bike #1

• 46m 25s
• 23.30 kms
• 30.11 KM/hr

EARLY morning commute. I have another Dr's appointment today, so am starting early so I don't have to make up too much time.

Was quite lovely watching the sun rise and it was a LOT cooler then it will be a little later. Another positive... hardly any traffic. Very quiet and relaxing ride.

Easy effort this morning... mostly small gears, but with Xena I spin out so quickly in the small ring that I use the big ring more. A couple steady efforts up grades, but mostly just riding comfortably.

In zone: 10:30
Calories: 344

Bike #2

• 20m
• 9.31 kms
• 27.93 KM/hr

City riding at it's "best". I have found a route that isn't too bad from work to the Doctor's office. At least there is a bike lane on Strassburg and the remainder is 4 lanes and people have the opportunity to pass correctly, if they care to.

Rode hard to get to the appointment on time as I left work late. Made it in time, but I was sweating more then I wanted to be. Oh well... she didn't complain, actually she laughed about it. I <3 my doctor! :)

No HR info

• Calories out: 4086 From lifestyle:3022, From activities:1064
• Health data: Hours slept: 6

Bike #1

• 44m 40s
• 23.30 kms
• 31.30 KM/hr

Xena ride to work again... want to make sure that #3 has plenty of opportunity to test out the bike before we ride outside. I don't know if he did yesterday at all... he was working last night and I didn't get a chance to talk to him.

Took it very easy this morning as my legs were feeling pretty fried after last nights hard intervals. Not totally spent, but definitely knew I worked last night. Lovely warm morning here too... expected to reach 33*C today... with a humidex reading of 42. That's HOT!!!

In zone: 15:27
Calories: 366

Bike #2

• 52m 15s
• 23.30 kms
• 26.76 KM/hr

Hot, windy ride home... omg hot. Could feel the sun baking me... and it was late in the day so the sun wasn't full strength. If it weren't for the wind, it would have been intolerable. Of course the strong headwind didn't help matters either. So I rode easy and didn't force the issue. Took longer then I like, but that's what it took today.

In zone: 16:15
Calories: 428

• Calories out: 4431 From lifestyle:2998, From activities:1433
• Health data: Hours slept: 6

Bike #1

• 46m 45s
• 23.30 kms
• -----

Took Xena out for a spin today. I have the Beast set up on the trainer for #3 to practice on (clipping in/out, spinning, etc). He would like to try road cycling. :)

Took it very easy this morning. Just light spinning, no pressure and plenty of time to enjoy the beautiful weather. :) It seems that my commutes have now become normal again... barely breathing hard and my HR attests to that fact. Finally! :)

In zone: 6:43
Calories: 319

Bike #2

• 2h 09m 30s
• 65.70 kms
• 30.44 KM/hr

Will put distance and details tomorrow...too late now. Suffice to say, this was HOT!!!!

Rode from work to Erbsville church for the WCC/Flying Dogs Tuesday night ride. This part of the ride was easy spinning, no pushing. This took 45 min for the 22 km.

Wait around for 15 min until the rides start... saw the size of Group 3 and decided it would be best to ride with Group 4. Good decision... nice group and steady pace. I sprinted for one sign (left a little early, but had no challengers... none even close --55km/h and not even in top gear). We then got reorganized and headed to the first large hill... there was a "sprint" to the top. I was in the lead out position and held on almost to the top... was just passed at the crest. I then backed off the effort for a while and stayed in the back of the group until I recovered. At the next big hill, I stayed back and let the gang break up the hill. I coasted into the bottom of the hill and just kept up the cadence. About half way up, I discovered that I was gaining on the gang and the de-facto leader who is a strong rider. I just kept up the cadence and passed him as we crested... that hurt, but was exhilarating to know my legs are coming back. Unfortunately, the legs were toast after that. On the second lap, I couldn't give the effort on Greenwood and decided that was enough for one night. I peeled off at the top of the hill and headed home. Good ride with a good group of people. :) This was about 45 min and 28 km.

Rode steady, but easy home. It was a good thing that I did, because I ran out of fluid just outside of Baden. The last part of the ride took about 30 min for the last 15.5 km.
In zone: 1:32:00
Calories: 1350

• Calories out: 5575 From lifestyle:2904, From activities:2671
• Health data: Hours slept: 6

Sport

• Yard Work
• 2h 00m

Spent most of the day doing yard work... when the boys mow the lawn, they never edge trim, so it falls on me. I spent an hour trimming around the house, driveway, sidewalks, fences and trees. Then, as it was a nice day, I kept going... mowed the lawn carefully (instead of quickly like the boys). It looks lovely.

Then I cleaned out the willow trees growing thru the chain-link fence between the park and our property. It's not that I don't like the willow, but it's sending shoots into our lawn as well. I'd really not care if the willow grows thru the fence and rips it out...we didn't want it in the first place. However, it's very difficult to mow along the fence, so I cut all the shoots I could find. The main tree... I'm going to have to tackle some other time... the township won't do anything about it...even though it IS on their property and it's ripping out THEIR fence. While I had the saw out... cut off the lowest branches of our Austrian Pine. Will make it much easier to mow around as well. That thing is growing quite tall now... we planted it 12 years ago, and it was 3' tall. Now it's close to 15' tall... but we have to trim off the lower branches to get at the grass under it and along the fences.

• Calories out: 3700 From lifestyle:2979, From activities:721
• Health data: Hours slept: 6

• Calories out: 3075 From lifestyle:3075, From activities:0
• Health data: Hours slept: 6