Run

• 49m
• 5.18 miles
• 09m 27s /Mi

ANother lunch run with Jeff before he headed back to Georgia. Was almost warm today at 35 degree. We did an easy Allendale-Valley Forge loop. Nice run.

Bike

• 1h 10m
• 22.00 miles
• 18.86 Mi/hr

Thursday Night cycling class at the Y. Still officially between sessions but Leanne tought tonight anyway after serveral weeks off. Got a nice long warm up in sitting and standing, then we started. Easy warmup and streching song, into a 1 mile seated hill, 2 min standing hill adding resistance, and final min seated at high resistance. Then a 4 min progressive hill, all seated. Then 30 sec standing and 15 seconds seated sprints, then jumps with standing in between sets, then 30/30 (last set made 45 sec) stand and hoover. Then another 4 min progressive hill, then an endurance ride done standing. Finally a 30 stand and 30 sec sprint set (seated for everyone else). Second to last sprint set made into a 1:15 sprint. Then cooldown ans stretching. Felt pretty good but could a=have worked a bit harder as I felt way too fresh at the end.

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Run

• 47m
• 5.00 miles
• 09m 24s /Mi

Colder today but at least the wind died down but it was still 20 degrees. Ran with Jeff as he is up for is winter break Co-Oping again. Jeff forgot his gloves today, not a good day for that. Did a New Prince Fredrick in the easy direction. Nice relaxed run. Long wait crossing the street and got to give some directions.

Bike

• 1h 26m 12s
• 30.00 miles
• 20.88 Mi/hr

Got home made dinner Bubba burger and Sweet Potatoe waffle fries and oranges. Crashed on the couch and woke up for a ride. Very low energy ride, level 2 maybe. But played 9pm poker tourney and played well enough to make the $ so I went from an hour to 90 min to wait until I made the money. When I busted out soon after I just made it a 30 miles ride. 20.68 miles at an hour and 30 miles in 1:26:12.

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5.5 Overall Workout: 2

Run

• 46m
• 5.00 miles
• 09m 12s /Mi

First run of 2012! Got a late start as i lost track of time which nixed a trip to Wawa for lunch since I forgot my noddles. It was really cold and windy 25 degrees. Did a New Prince Fredrick in the hilly direction. Cold and choppy but I got thru it and got some flow at the end. Cold fingers.

Bike

• 1h 00m
• 21.43 miles
• 21.43 Mi/hr

Very tired night. Came home made Hamburger Helper and then barely could keep my eyes open. But I made it to 9:00 and headed down to do my ride. Low energy ride for most of it but cranked up the tempo the last 20 min. 21.43 miles for 60 min.

• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 5 Overall Workout: 2

Bike

• 1h 00m
• 19.10 miles
• 19.10 Mi/hr

Monday night at the YMCA. Tammy and I went to the Y as the boys were really lazy today. Rode for an hour on an inner bike and rode watching the 3rd quarter of the Rose Bowl. Very cool game and exciting. Strange night was alone the joined by 4 more then alone again in the span of 20 min. But I kept trucking along as Wisconson and Oregon went up and down the field which made it easy to keep a good pace and tempo up. Good ride.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Bike

• 1h 05m 46s
• 24.84 miles
• 22.66 Mi/hr

Happy New Year! After a day of laundry and football and cooking. Made oranage sweet rolls. Yum. Messy but good. So after the Eagle and Steelers won and the fighting Tebows backed into the playoffs. So I went for a ride early cranking out a 40K TT at the same pace as yesterday. Hit 60 min at 22.52 and 40K at 1:05:47. Much harder today with tired legs. Good ride!

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 3

Bike

• 2h 27m 57s
• 56.00 miles
• 22.71 Mi/hr

Figured out I needed to ride 2:22 to hit 300 hours for the year, so After sleeping in until noon, I decided to knock out a HIM TT ride to close out the year in style. Took a single water bottle and drank at 40, 1:20, 2:00, and 2:15 to finish it off. Rode to You Tube Ironman and cycling videos. Very emotional but great for riding. Nice consistant and quick ride and pushed it throughout. Hit 1 hour at 22.54 miles, hit 2 hours at 45.24 miles and 56 miles at 2:27:57. Got a bit uncomfortable in the seat the last half hour or so but other than that I felt great. Really good ride!

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 11 Overall Workout: 4