4.28.10

(took the last three days {4.25-27} OFF totally from any riding - Sunday was travel day from N. Ga, Monday was Jacob's last day in town, Tuesday was crap weather)



PM ride -

* Originally had planned to go out for about 90 minutes with some intervals on the TT bike to get ready for the 40K this Saturday. Did about 20 min WU, then went to do 3x5min zone 4/5 intervals. This lasted for about 30 secs..... legs were not having any part of that. I then just decided to ride fairly ez but steady. Did just over 20 miles.

Ride time = 1:14 / 21miles

4.24.10 Cohutta 100 Race

Cohutta 100 Race
* Full Race Report here

Stats:
Distance: 100miles
Ride time: 8hrs 31 minutes
Elevation: ~ 12,200'
Conditions: Mild and overcast for first 4hrs; then thunders storms and wind from about mile 50 - 75; then just muddy trail conditions
Place: 34th

Ride File

4.23.10

PM - preride
* Just wanted to shake out the legs so we rode the first road climb (about 2.5 miles) and then a few miles into the singletrack. Super ez effort - nothing hard.

Ride File

~45 minutes/ 9miles

4.22.10

PM - Group ride
* Was my last ride before heading to GA/TN for Cohutta. I just mainly wanted to sit in with a few 60 sec efforts. It was a nice easy ride for the most part. Felt good.

Ride File

2hrs / 40 miles

4.21.10

* off *
Took the night off from any training - just worked on my bike. Trying to get rid of some weird noises - sounds like pedals or bb..... need to do a little more work.

4.20.10

PM - Group Ride
* Did the County Line Ride - Plan was to use tonight as Peak Workout - I mainly just sat in, but I did put in about 5-6 intense efforts. I only pushed it hard for about 60-90 secs at a time. After each effort, I would drop back into group for a full recovery. Felt strong and had to keep myself from going too hard. My last effort on the Blvd. was very intense and I pulled away from the group and only Karel could stay with me. Held about 34-35 mph for a good distance (did have a little tailwind, but still had good power).......

Ride time = 2hrs / ~ 40miles

4.19.10

* Off * Recovery Day - no training

4.18.10

(Recovery Week)
PM - EZ ride
* Just did ez 1hr spin down through AB and then back. Just cruised and kept hr low.

1hr

4.17.10

A.M. - Katie Ride For Life (charity century ride)
* Did the K.R.f.L 100 mile option - started in Fernandina - rode through Ft. Clinch then down through some neighborhoods, down A1A to New Berlin road and then turned around and retraced route back. Started off with small group of about 7 - then realized they were doing 100k - so rode about 20 miles solo (mainly into headwind) then caught up to A. Sheppard, JC Pinto, and some other guy (Steve ?) - kept solid pace with tailwind on way back. Good ride - never really went hard - just a good endurance pace with some good pulls. Only goal was to go sub-5hr.

Ride File

4h 50m / ~103 mi

4.15.10

(Recovery Week)
PM - Group Ride
* Did the Cty Line group ride - just sat in - didn't do any real work at all.

Ride File

~2h / 40miles

4.14.10

(Recovery Week)
PM - mtb ride
* Rode down to Hanna Park and did 1 south loop and then back home. EZ pace on way up and back - pushed it a little bit while in the trails.

Ride File

1h 25m / ~ 19 miles

4.13.10

(Recovery Week)
AM - early morning spin
* Got up super early and just spun on the mtb on the road down to the end of Seminole Road and back. Just over an hour - really easy pace. Had to go to dinner for work that nite - so no PM ride.

Ride file

~ 1hr

4.11.10

P.M. - mtb ride
* Rode mtb down to Nocatee and did some exploring. Rode a little way down '20-mile Road' and then turned around b/c I saw some houses and really didn't feel like getting hassled. Then rode down the powerline road and ducked into D-Dot Timberlands and rode for a few hours. All just double-track jeep roads - some sugar sand sections, but all was rideable. Saw a bunch of wildlife - some turkeys, gators, deer, snakes, and 'dillos. Fun ride - nothing hard - just some good quality saddle time.

4h 23m / ~50miles

Garmin File

4.10.10

A.M. - Long ride

* The plan was to do a long ride (about 5hrs) which included about an hour up front before catching on to the Lodge ride and then head to Vilano and back. Got in a nice wu with Eric - even though it was a little cold starting off. The Lodge ride was big but we got a nice little break going in spoke 2 thanks to Karel and Ralph. I bridged up to them and before long it was Walter, Me, Karel and Ralph. We kept it hard and then Jeff Kopp joined in. "Big Kopp" kept the pace high so we ended up staying away. At first I was just planning on staying with them until A1A, but decided to go finish up the ride and then turnaround for Vilano. Bad decision. Karel ends up hitting Jeff's rear wheel and going down and I run into him. Just a little scratch on my knee, but my day was done due to a hole in my tire from skidding 75ft. Oh well. It definitely could've been worse. I'm just glad to not have been seriously hurt.

Total time = 2hr 15min

4.9.10

* OFF * I went ahead and took the night off. Wasn't feeling fresh and needed to let my legs rest. Went out to eat with Steph to Cafe Andiamo.

4.8.10

PM - Group Ride
* County Line ride - fun ride, big group. Put in some good pulls and hard efforts. My legs are definitely feeling the volume from the past two weeks. This will be my last hard week and then start my taper towards Cohutta on April 24th.

Total Time = 1hr 55m / ~40 miles

4.7.10

PM - EZ Ride
* Just rode down to Micklers super EZ. HR barely got above 110 bpm. Recovery ride - feeling tired and fatigued from working late.

Time = ~ 1hr

4.6.10

PM - Group Ride
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.

Total ride time = 2hr 15min / ~45miles

4.5.10

* OFF * RecoveryMonday!

Chilled out - no training today.

4.4.10

Sunday p.m. - ez recovery ride
* Just spun down to Guana S.P middle parking lot. Ez pace.

total -1hr40min

Weekly (3.29-4.3) total ~ 15hrs !

4.3.10

Saturday a.m. - long ride
* Left early with Eric Loveless and got in ez warm up and then caught on to the Lodge Group ride. Mainly just sat in and took a few pulls....nothing hard. Group stayed together for whole ride. After group ride, I went south down A1A to Vilano and then went through St. Augustine towards Butler Beach. I took a right on SR312 (?) and then looped back through St. Aug on US-1. Back over Vilano Bridge and north A1A to back home. I rode mainly solo except for A1A south was with Casey Fannin. Avg'd right around 20mph - so I got in 120miles in 6hrs... my longest road ride yet.

Great day of riding!!

4.2.10

Friday a.m. - ez spin - rode with Steph to Micklers and back and then rode down through AB by myself. Super ez pace to spin out my legs.

Time = 2hrs

4.1.10

PM - Gr0up ride

* Rode County Line ride - got in a good warm up and then caught on to the Group ride. Pace was fairly steady.... never got very fast. The big group stayed together the whole ride. Was kind of a lame ride. Thought we would be able to pick it up in a few spots, but never could get the pace up. Feeling a little fatigued.

Ride time ~2hrs / 40mi

Rode with race wheels - bike looked sweet!

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3.31.10

PM - Road Ride / Bridges

* Rode down to the 210 Palm Valley Bridge and did 5 full laps - pushed hard on each incline. Had to head back due to fading daylight. EZ spin on way back.

Total ride time 1:35 / 28 miles