OK, I've run out of tips! So, sue me!

Be spontaneous! ... start in exactly 7 seconds ... stop after 23 seconds

You should ride your bike everyday except for the following conditions: earthquake, nuclear war

Don't be a fool, carry plenty of fuel!

carbs, that is. Clif Bars, Powerbars, fig newtons, etc.

If you can think it, drink it!

Hydrate or die!
If you think, "Should I take a sip?", do it NOW.
And think it often!

Don't drink coffee after eating raw onion!

I just did it. Yech!

Get Happy!

A bad day of riding is better than a good day at work! ;-)

When in doubt, ride it out!

Remember, you can never own too many bikes! ;-)

strength training - upper body

Date: Fri 2/29/2008
Time: 6AM
Type: strength Training
Details: Upper body
Location: Planet Fitness
Outside Temp: 1 deg
Weather: clear
Total Time: 01:00:00.0
AV HR: 105
Time @
HZ (50-70%MHR):
FZ (70-80%MHR):
PZ (80-100%MHR):

Stat bike

Date: Thurs. 2/28/2008
Time: 6AM
Type: stationary Bike
Details: 45 min @ 65-70%MHR
Location: Planet Fitness
Outside Temp: 8 deg
Weather: clear
Total Time: 00:45:00.3
AV HR:116
Time @
HZ (50-70%MHR): 00:43:06
FZ (70-80%MHR):00:22
PZ (80-100%MHR):00:01:51
Distance:11.95
Av. Spd:
Av. Cadence: 84
Av. Power:

"rest" day - ski

Date: Sat. 2/25/2008
Time: 10AM
Type: downhill skiing
Details:
Location: Bromley Mtn., VT
Outside Temp: 35 deg
Weather: mostly sunny
Total Time: 4:00:00.0
AV HR:
Time @
HZ (50-70%MHR):
FZ (70-80%MHR):
PZ (80-100%MHR):
Distance:
Av. Spd:
Av. Cadence:
Av. Power:

stat bike

Date: Sat. 2/23/2008
Time: 10AM
Type: stationary Bike
Details: 40 min @ 60-70%MHR
Location: Planet Fitness
Outside Temp: 25 deg
Weather: partly cloudy
Total Time: 00:40:09.5
AV HR:112
Time @
HZ (50-70%MHR): 39:47
FZ (70-80%MHR):00:22
PZ (80-100%MHR):00:00
Distance:9.75
Av. Spd:
Av. Cadence: 81
Av. Power:

"bike" ride

Date: Fri. 2/22/2008
Time: 7AM
Type: stationary Bike
Details: 40 min @ 65-70%MHR
Location: Planet Fitness
Outside Temp: 25 deg
Weather: light snow
Total Time: 00:40:04.4
AV HR:116
Time @
HZ (50-70%MHR): 39:10
FZ (70-80%MHR):00:51
PZ (80-100%MHR):00:03
Distance:9.62
Av. Spd:
Av. Cadence: 81
Av. Power:

"bike ride"

Date: Mon. 2/18/2008
Time: 6AM
Type: stationary Bike
Details: 40 min @ 65-70%MHR
Location: Planet Fitness
Outside Temp: 50 deg
Weather: rain
Total Time: 00:40:08.7
AV HR:114
Time @
HZ (50-70%MHR): 40:05
FZ (70-80%MHR):
PZ (80-100%MHR):
Distance:9.71
Av. Spd:
Av. Cadence: 80
Av. Power:

Stat "Bike" ride @ Planet Fitness

Date: Sat. 2/16/2008
Time: 9:30AM
Type: stationary Bike
Details: 35 min @ 65-70%MHR
Location: Planet Fitness
Outside Temp: 15 deg
Weather: sunny
Total Time: 00:35:06.8
AV HR:
Time @
HZ (50-70%MHR): 34:46
FZ (70-80%MHR):
PZ (80-100%MHR):
Distance:9.22
Av. Spd:
Av. Cadence: 79
Av. Power:

GYM - Upper body workout - new routine

Date: Fri 2/15/2008
Time: 6AM
Type: GYM
Details: Upper body
Location: Planet Fitness
Outside Temp: 21 deg
Weather: clear
Total Time: 24:49
AV HR: 100
Time @
HZ (50-70%MHR): 20:19
FZ (70-80%MHR): 00:44
PZ (80-100%MHR):

"Bike" ride (at the gym)

Date: Thurs. 2/14/2008
Time: 6:30AM
Type: stationary Bike
Details: 35 min @ 65-70%MHR
Location: Planet Fitness
Outside Temp: 19 deg
Weather: sunny
Total Time: 00:37:00.0
AV HR:
Time @
HZ (50-70%MHR): 35:00
FZ (70-80%MHR):
PZ (80-100%MHR):
Distance:
Av. Spd:
Av. Cadence: 77
Av. Power:

"Bike" ride (at the gym)

Date: Tues. 2/12/2008
Time: 6AM
Type: stationary Bike
Details: 10min warm up at ambient HR, 35 min in HZ, 10min cooldown at ambient
Location: Planet Fitness
Outside Temp: 11 deg
Weather: partly cloudy
Total Time: 57:36.8
AV HR: 107 (includes wu and cd time)
Time @
HZ (50-70%MHR): 54:00
FZ (70-80%MHR): 01:15
PZ (80-100%MHR): 00:04
Distance: 12.78mi
Av. Spd: 13.8mph
Av. Cadence: 78
Av. Power: 113

gym and rest day

worked out at the gym today. Lower body workout.
forgot to start the chronometer on the HRM but I was mostly in the health zone. a few times recovery went below 88bpms.
Felt sore when starting the adductor and the ab bench so I didn't finish those.

Bike ride - lunch time

Date: Thurs. 1/31/2008
Time: 12:30PM
Type: Bike, road
Details: 15 warm up at ambient HR, 25 min in HZ, cooldown at ambient
Location: Corning Bike Trail
Outside Temp: 28 deg
Weather: Sunny
Total Time: 25:05
AV HR: 113
Time @
HZ (50-70%MHR): 24:52
FZ (70-80%MHR):00:12
PZ (80-100%MHR): 00:00

GYM - Upper body workout

Date: Thurs. 1/31/2008
Time: 6AM
Type: GYM
Details: Upper body
Location: Planet Fitness
Outside Temp: 21 deg
Weather: clear
Total Time: 53:32
AV HR: 104
Time @
HZ (50-70%MHR): 51:26
FZ (70-80%MHR): 00:56
PZ (80-100%MHR):

Gym - lower body workout

Date: Tues. 1/29/2008
Time: 6am
Type: gym
Details: lower body workout
Location: Planet Fitness
Outside Temp: 18 degrees
Weather: dark
Total Time: 46:44
AV HR: 86
Total Cals: 183
Time @
HZ (50-70%MHR): 18:54
FZ (70-80%MHR): 00:00
PZ (80-100%MHR): 00:00
Comments: surprisingly low recovery HR: high 70's to low 80's. I usually recover to the low 90's. Hope it stays this way!

Ski day - Monday 1/28

Skied Plattekill Mtn.
Skied easy green trail "Powder Puff" all day and practised my turns.
Great day.
Calves seem to feel it more than my quads. But nothing is sore today (Tues).

Recovery Day - Sunday 1/27

Took a short, easy walk.

Bike Ride - Kenaware Loop

Date: Sat. 1/26/2008
Time: 11:30AM
Type: Bike, road
Details: warm up in health zone, 20 min in fit zone, cooldown in health zone
Location: Kenaware to bike path loop
Outside Temp: 28 deg
Weather: Partly cloudy
Total Time: 52:55
AV HR: 118
Time @
HZ (50-70%MHR): 32:05
FZ (70-80%MHR):20:50 (shooting for 70-75% zone)
PZ (80-100%MHR): 00:00

Jammin' at the Gym - UB

Date: Sat. 1/26/2008
Time: 10:30AM
Type: GYM
Details: Upper body
Location: Planet Fitness
Outside Temp: 23 deg
Weather: Partly cloudy
Total Time: 47:45
AV HR: 105
Cal: 222
Time @
HZ (50-70%MHR): 42:28
FZ (70-80%MHR):02:29
PZ (80-100%MHR):

Rest - no workout today... rest day

Rest today.
I took a walk along the Hudson River. Probably shouldn't have as I've walked every day this week but one. I tried to take it easy but felt it after about 45 minutes. here are the stats for that:
Total time: 1:07
Time in Health Zone: 1:05
Av HR:103
Cals:292

Walk - Corning Path

Date: Thurs. 1/24/2008
Time: 12:30pm
Type: walk
Details:
Location: Corning Bike Trail, Albany, NY
Outside Temp: 24 degrees
Weather: cloudy, lightly snowing
Total Time: 20:00
AV HR: 104
Total Cals:92
Time @
HZ (50-70%MHR): 20:00
FZ (70-80%MHR): 0
PZ (80-100%MHR): 00:00

Gym - lower body workout

Date: Thurs. 1/24/2008
Time: 6am
Type: gym
Details: lower body workout
Location: Planet Fitness
Outside Temp: 19 degrees
Weather: dark
Total Time: 32:06
AV HR: 95
Total Cals: 111
Time @
HZ (50-70%MHR): 27:50
FZ (70-80%MHR): 00:12
PZ (80-100%MHR): 00:00

Rest - no workout today... rest day

Walk - Corning Trail

Date: Tues. 1/22/2008
Time: 12:30pm
Type: walk
Details:
Location: Corning Bike Trail, Albany, NY
Outside Temp: 29 degrees
Weather: cloudy, gusty
Total Time: 20:00
AV HR: 109
Time @
HZ (50-70%MHR): 20:00
FZ (70-80%MHR): 0
PZ (80-100%MHR): 00:00

GYM - Upper body workout

Date: Tues. 1/22/2008
Time: 6AM
Type: GYM
Details: Upper body
Location: Planet Fitness
Outside Temp: 18 deg
Weather: Partly cloudy
Total Time: 40:45
AV HR: 104
Time @
HZ (50-70%MHR): 40:19
FZ (70-80%MHR):
PZ (80-100%MHR):

Sunday Bike Ride - Meads Lane Loop

Date: Sun. 1/20/2008
Time: 2 PM
Type: Biking, road
Details:
Location: Meads Lane, 10.3 mile loop (reversed)
Outside Temp: 18 deg
Weather: Partly cloudy
Total Time: 01:20
AV HR: 128
Time @
HZ (50-70%MHR): 21:13
FZ (70-80%MHR): 50:40
PZ (80-100%MHR): 08:52

Bike ride

Date: Sat. 1/19/2008
Time: 11:30 am
Type: Biking, road
Details:
Location: Delmar Bike Trail, short loop
Outside Temp: 34 deg
Weather: Partly cloudy
Total Time: 45:33
AV HR: 118
Time @
HZ (50-70%MHR): 29:19
FZ (70-80%MHR): 14:18
PZ (80-100%MHR): 01:56

Gym - Lower body workout

Date: Sat. 1/19/2008
Time: 09:30pm
Type: GYM (Lower body)
Details: time includes warmup on cardio machine but not stretching before and after
Location: Planet Fitness
Outside Temp: ? degrees
Weather: Partly cloudy
Total Time: 39:03
AV HR: 103
Time @
HZ (50-70%MHR): 36:28
FZ (70-80%MHR): 02:06
PZ (80-100%MHR): 00:00

Walk - Corning Trail

Date: Fri. 1/18/2008
Time: 12:30pm
Type: walk
Details:
Location: Corning Bike Trail, Albany, NY
Outside Temp: 43 degrees
Weather: clear, sunny
Total Time: 56:52
AV HR: 111
Time @
HZ (50-70%MHR): 54:52
FZ (70-80%MHR): 01:49
PZ (80-100%MHR): 00:00