Hard Flat Training - 1 1/2 Hours

Up Nimrod Street
Up Gold Flat Road
Up Pittsburg Road
Intervals on D-S Canal
Down Banner Lava Cap
Down Nevada City Highway
Down Zion Street

1:28 Hours

Interval 1:
168 Average HR
179 Max HR
93 Average Cadence

Interval 2:
167 Average HR
174 Max HR
87 Average Cadence

Interval 3:
169 Average HR
176 Max HR
84 Average Cadence

Interval 4:
170 Average HR
177 Max HR
84 Average Cadence

Interval 5:
165 Average HR
178 Max HR
85 Average Cadence

Interval 6:
171 Average HR
182 Max HR
81 Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery. On new Anthem X0 race bike.

Hard Flat Training - 1 1/2 Hours - Spinning

1:28 Hours
1072 Calories
131 Average HR
182 Max HR
80 Average Cadence

On the spin bike. Goal is for a heart rate between 90 and 110. I usually average about 20 rpm below this therefore it's difficult to keep it that high. Watched the 2009 Tour of California on mute and listened to Rock and Roll.

Hard Flat Training - 1 hour - On Spin Bike at Home

1:00 Hour
129 Average HR
179 Max HR
81 Average Cadence

Three sets of 3 minute 20 second intervals with a target range of 173 to 182 with a 6 minute 40 second recovery. Accompanied by wifers while we watched the Milano - San Remo race.

Hard Flat Training - 3 hours - Round Mountain

Up Cement Hill
Across Red Hill Ditch
Out Airport Ditch
Down Lake Vera Purdon
Up Flume Trail
Across Trailhead Road
Down Round Mountain Switchbacks
Down South Yuba Trail
Up Lake Vera Purdon
Up Round Mountain Ranch
Up Hudson Way
Down Flume Trail
Across Rector Road
Across Rock Creek Road
Up Atolia
Down North Bloomfield


21.66 Miles
3012 Feet Climbing
2:57 Hours
2196 Calories
135 Average HR
183 Max HR
68 Average Cadence

On hard tail race bike. We checked out the newly remodeled sections of the flume trail. Needs some rain and more traffic. Some flowers now blooming on the South Yuba Trail. Cool, clear night. Accompanied by Supergirl, Trucker and Bob-O. Oh, and did three more 3 minute (HR Zone of 173-182) intervals. Two on singletrack, one on the gravel road climb out of the river.