Nov 022014

Last week, I got in 9 hours and 23 minutes of training on five rides totaling 127.1 miles.

Monday was a short and fast ride around Windsor Island.
Tuesday I intended to ride the trainer, but instead I attended the Salem Bicycle Club monthly meeting.
Wednesday was our Keizer Night Ride on a rainless night.
Thursday was an intense hour on the indoor trainer. This session really knackered my legs!
Friday was a rest day.
Saturday was an epic climb up Larch Mountain.
Sunday was recovery ride.

I did my core workout on Monday, Thursday and Sunday. In addition, I did my noontime walk on Monday, Wednesday and Friday.

The Week Ahead

This is my plan for next week:

Monday – Strength workout at the gym
Tuesday – Indoor Trainer
Wednesday – Keizer Night Ride (recovery pace)
Thursday – Indoor Trainer
Friday – rest day
Saturday – hills somewhere
Sunday – Recovery Ride

Nov 022014

After yesterday’s mountainous ride, I needed something a bit easier. ┬áThe Salem Bicycle Club afternoon ride was perfect.

Distance 24.0 mi
Moving Time 1:41:42
Avg Speed 14.2 mi/h
Avg Watts 96 W
Elev Gain 348 ft