In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||1|| 48:00|| 12.43||(3:52)|| 20.0||(2:24)|
| ||Spinning||1|| 20:00|| 3.73||(5:22)|| 6.0||(3:20)|
| ||Total||2|| 1:08:00|| 16.16||(4:13)|| 26.0||(2:37)|
Cycling 48:00  20.0 km (2:24 / km)
shoes: Shimano WR61 clip-ins
Fantastic ride along the river (Lemieux Island loop) after a week of being sick! Yucky summer cold that started with a really sore throat and then went downhill from there. Francis too. We picked it up at Typhoid C's. Finally have my energy back.
Tried out new cycling shorts and a great new saddle: Bontrager Ajna Comp, size 154 mm. Perfect for me, and absolutely the right combo of firmness and gentle support. New shorts with differential densities in padding also great (Pearl Izumi). Yahoo! I took 8 min off my time for this loop!
Did some core work and stretching and push ups when I got back.
Loads of water down the hatch - another scorcher of a day.
Spinning 20:00  6.0 km (3:20 / km)
shoes: Merrell Ventilator-types
Easy spin to get warmed up, then did 20 min of modified Fit 450, with all knee execises thrown in. Felt good. A gentle start back into the swing of things after being sick.
all weeks |