Group Ride

August 31st, 2011

This was Bridgets First Group ride with The PACA group and she did awesome. The group consisting of four of us went out to OK Falls and we took McLean Creek Rd which for a beginner is quite a decent hill to be getting hill legs for cycling.


Endomondo Cycling Workout: was out cycling 43.32 km in 1h:58m:58s using Endomondo.

Camp Boyle

71.99 km
MXS = 61.2 kph
AVG = 24.5 kph
2 hr 56 32

HR
AVG = 151 bpm (76% of max)
MAX = 192 bpm
1336 cal
73 g fat

This route out to Camp Boyle has a section of Hill for maybe a km or two that has a 9% grade which really tests the legs. No real wind to contend with just hills and recovery. Fitness is coming along nicely. Feel like i might need to raise the seat a little as i feel a little squished. Will check it out this week.

Endomondo Cycling Workout: was out cycling 69.46 km in 2h:56m:32s using Endomondo.

Penticton Criterium

Penticton Held there First Criterium in many years and Bridget and I went along for the viewing on the 19th Of August 2011.
This race has given me some motivation to train for next years race. Penticton News posted up there gallery for the race. Race Gallery

Penticton to OK Falls

43.76 km
56.2 kph max speed
average of 22.5 kph
1 hour 56.35

HR
146 AVG (73% of max)
187 max
787 cal
44g fat

This ride was out to OK Falls via Eastside rd and there was a very heavy head wind on the return. Absolute Strugglesville on the way back but managed to keep a fairly steady effort which will be good for the fitness.


Endomondo Cycling Workout: was out cycling 43.54 km in 1h:56m:35s using Endomondo.

Endomondo Cycling Workout

Endomondo Cycling Workout: "was out cycling 12.42 km in 42m:19s using Endomondo."

This Weeks Plan

Monday: Rest Day After Sundays Big Ride
Tuesday: Bridgets Birthday.
1 1/2 to 2 hour ride. (Possible Group Ride)
Possible Weekend GroupRide.
5km Run
Hill Repeat 45 minutes

Penticton To Oliver

Penticton to Oliver with Colleen.
Endomondo Cycling Workout: "was out cycling 83.18 km in 3h:25m:30s using Endomondo."

Awesome ride in the heat (28c) from Smith and Co coffee shop to Oliver where we stopped for half an hour at Oliver Town Pantry for a Powerade and some trail mix and toilet break. The ride to Oliver was very nice but the head wind home slowed us down quite dramatically with some suffering done on the flat open sections of road. Got passed by some ironmen and women like i was standing still which adds to the frustration of my lack of fitness and to the motivation as well.

Todays route took us from Penticton out the Highway 97 to OK Falls then to Oliver then returning to Penticton via Eastside rd.

DST = 83.157 km
MXS = 63.1 kph
AVS = 24.3 kph
TM = 3 hr 25 m 30

HR
4 hr 12 m 25
AVG = 147 bpm (74% of Max)
MAX = 187 bpm
1565 cal
87 g fat

Run to Newspaper Box

Endomondo Running Workout: "was out running 7.23 km in 59m:00s using Endomondo."

Run/Walk after work in 30+ degree heat. By the end of the run my feet were killing from Blisters on the toes and sore heels. Time to get some new shoes which i promised myself after completing the Peachland 5km in under 30 minutes.

HR
1 hr 01 03
AVG = 142 bpm (71% of Max)
MAX = 172 bpm
349 cal
20 g fat

Sumac Ridge to Penticton

Endomondo Cycling Workout: "was out cycling 22.89 km in 59m:27s using Endomondo."

Ride after work to Penticton which had a nasty head wind the majority of the way.
Carrying Back pack without my work boots this time because last time they added way too much weight and hurt my shoulders and back.

HR
AVG = 140 bpm (70% of max)
MAX = 177 bpm
333 cal
19 g fat
59 m 27