Dion’s Exercise and …

Got a bit inspired by the tour I guess, so I figured I’d TT the middle section of my shorter ride route. We’ve had some pretty cool weather here lately and a bit of wind but it wasn’t too bad, just seemed to mostly be a head wind !

My TT ended up covering the following :

Distance : 27 km
Time : 51:25
Avg Speed : 29.2 km/h Max Speed : 41.4
Avg HR : 161 Max HR : 171


Details for the whole ride are

Workout:

• Type: Cycle
• Date: 07/16/2007
• Time: 09:42:00
• Total Time: 1:22:55.00
• Average Heart rate: 150
• Max Heart rate: 175
• Distance: 39 km
• Average Speed: 28.22 kmph
• Max Speed: 44.8 kmph
• Ascent: 75 m
• Descent: 47 m
• Average Cadence: 83
• Max Cadence: 107

I’m back up at my brothers farm so we are out on the Dirt Bikes again ! Luckily, for us the drought has pretty much broken here in Australia, so the paddocks are now nice and green and very slippery !

I seemed to spend a lot of the time trying to keep the bike going in the right direction. I’m lucky the track is in the middle of a paddock as I would have beenb crashing into lots of tings off the track if there was anything around. Though I did nearly get my brother a couple of times, where he was standing yelling advice as we slid around. Not only was this a tough arm and leg work out with trying to keep the bike going in the right direction, you get the added benefit of a bit of weight training liftinh the bloody thing up everytime you fall off !

So I reckon I did about 20 dead lifts of a 200 kg bike as well as numerous attempts at holding it all up as I slid sideways out of each corner. I mostly a feet up kind of rider but it was a bit too deadly for that! My usual cornering technique had me spininning out into donuts out of most of the slower corners.

A tough ride all in all, with a lot of mud and even a bit of rain !

Workout:

• Type: General Cardio
• Date: 07/12/2007
• Time: 15:00:00
• Total Time: 1:30:00.00

With the boys out staying at their Grandma’s I got out for a skate in the light. Sure makes those tree root lumps less surprising then in the dark ! Sure was hard work …

I used the downhill bits to work on short radius turns powering off the apex which is a great quad workout. The rest was trying to keep a nice smooth skating style going which is way easier on the flat then up the little hills.

All in all a good session, must try to keep these up twice a week before I’m skiing in a month or so.

Workout:

• Type: Run
• Date: 07/10/2007
• Time: 12:00:00
• Total Time: 1:10:23.00
• Average Heart rate: 149
• Max Heart rate: 175
• Distance: 17.7 km
• Average Pace: 3:58.57/km
• Ascent: 72 m
• Descent: 72 m

Bit more casual on the way home ! Stopped for a coffee with Bronwen on the way home.

Workout:

• Type: Cycle
• Date: 07/09/2007
• Time: 14:45:00
• Total Time: 00:15:00.00
• Distance: 5 km
• Average Speed: 20 kmph

Regular session at a unregular time. Had some nice new reformers which are a improvement on the old ones though way more adjustable so a lot to fiddle with.

Workout:

• Type: Flexibility
• Date: 07/09/2007
• Time: 13:03:00
• Total Time: 1:10:04.00
• Average Heart rate: 94
• Max Heart rate: 122

Was meant to be a slow cruise down to Pilates to warm up but I got all carried away when I spotted a guy on his Cervelo and figured it was time for the 25 year old mountain bike to take him on.

Quickly dispatched him through the city though he caught me at a few red lights, so I had to do it a few times. I guess he did look like he was headin gout for a long ride with lots of liquids but …. I still nailed hm !

Workout:

• Type: Cycle
• Date: 07/09/2007
• Time: 12:35:00
• Total Time: 00:13:30.00
• Average Heart rate: 137
• Max Heart rate: 165
• Distance: 5 km
• Average Speed: 22.22 kmph
• Ascent: 15 m
• Descent: 32 m

Spent 20 minutes stetching after the ride. Got to watch a bit of the Tour Prologue of tivo with the boys as a bonus !

Workout:

• Type: Flexibility
• Date: 07/08/2007
• Time: 16:45:00
• Total Time: 00:20:00.00

Finally made it out this week, though I suppose it is really next week ! It was nice being out during the day, though the weather didn’t quite know what it wanted to do. I thought I was going to cook as I left home as I had a windstopper top and long knicks on and the sun was out. Luckily, I guess, it started to rain about half way out so that cooled everything down and I didn’t overheat !

Of course, as it was looking fine when I left, I had the road bike rather then the winter bike so no mudgaurds !! Grrr … Had to have a little wash down when I got home

Workout:

• Type: Cycle
• Date: 07/08/2007
• Time: 14:00:00
• Total Time: 1:52:53.00
• Average Heart rate: 145
• Max Heart rate: 178
• Calories: 1324
• Distance: 53.5 km
• Average Speed: 28.44 kmph
• Max Speed: 46.6 kmph
• Ascent: 115 m
• Descent: 104 m
• Average Cadence: 82
• Max Cadence: 107

Workout:

• Type: Flexibility
• Date: 07/01/2007
• Time: 08:30:00
• Total Time: 00:20:00.00

Dragged myself out of bed and some how managed to take nearly 50 minutes to get ready ! Got out there though and took a while to get any sort of rythym going but finally settled down. Turned around after an hour just as a few drops of rain started to fall and discovered I’d even had a tail wind for a while. It was a bit tough on the way home especially the last few hills.

Had a nice bowl of porridge and a stretch when I got home though ! Then went for a brisk walk with the boys on their bikes through the neighbourhood and University.

Workout:

• Type: Cycle
• Date: 07/01/2007
• Time: 05:54:00
• Total Time: 2:14:19.90
• Average Heart rate: 143
• Max Heart rate: 170
• Calories: 1541
• Distance: 58.4 km
• Average Speed: 26.08 kmph
• Ascent: 125 m
• Descent: 142 m
• Average Cadence: 81
• Max Cadence: 106