5.12.10

* PM - EZ spin
Rode down to Mickler's and back. Mellow - very ez. Kept hr around 100 - 110.

Legs feeling achy sore and tired from Tues night ride.

Ride time = 1hr / 15 miles.

5.4.10 -- 5.7.10

* No training / riding from Tuesday thru Friday. Had some bad weather and other commitments (work related) -- decided to use as a recovery week.

5.3.10

PM - Recovery Ride
* Rode super ez mellow pace down to 1st entrance to Guana then back home. A little windy on the way out but had nice tailwind on way home.

ride time = 1:30

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

4.14.10

(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

4.9.10

* 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.

4.7.10

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

4.5.10

* 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 !

3.29.10

* Off * Recovery day - Chilled out and then hit up Campeche Bay for some mexican food and beers with Steph.

3.26.10

PM - After work EZ spin
Rode down to Guana River State Park - North Entrance - super mellow pace. Just spinning the legs. My right hamstring was tight, so it felt good to loosen up.
Ran into Tony J. on the way back. He was commuting from work and on his way home. Solid.

Total ride time was about 1:35 minutes / ~25miles

3.24.10

PM
EZ spin with Steph - just rode down through Atlantic Beach and back home. Just spinning out my legs for recovery.

~1hr

3.17.10

* Recovery ride
Super ez mellow spin. Kept HR low (zone 1 with a little zone 2 into the wind) - total time ~50minutes due to starting to rain.

3.15.10

* OFF * Recovery day! No training.

1.11.10

*off*

Took the day off from any riding - just chilled and did some cooking at home.

I did do some stretching and rolling on the Trigger Point Quadballer - this thing gets in DEEP!!

9.18.09

** OFF DAY ** No HARD Training - Recovery
* Just walked with Steph for 30min around da 'hood.

9.11.09

*off* Recovery Day - No workouts

9.7.09

AM - Group *RECOVERY* Ride
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min

No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.

2:15 total ride time

8.31.09

* Off Day * took it easy today - felt a little tired from the weekend. Did go for a walk with Steph and Tdawg on the beach, but other than that just chilled.