Hard Hill Training - 1 3/4 Hours

Up Willow Valley Road
Up Scotts Valley Road
Down Scotts Flat road
Up powerline trail
Up and down Scotts Flat Road
Down Willow Valley Road
15.44 Miles
1976 Feet Climbing
1:47 Hours
1434 Calories
129 Average HR
180 Max HR

Interval 1:
167 Average HR
178 Max HR
70 Average Cadence

Interval 2:
165 Average HR
173 Max HR
69 Average Cadence

Interval 3:
167 Average HR
180 Max HR
68 Average Cadence

Interval 4:
166 Average HR
176 Max HR
76 Average Cadence

Interval 5:
163 Average HR
173 Max HR
73 Average Cadence

Interval 6:
167 Average HR
175 Max HR
76 Average Cadence

Six sets of 3 minute intervals with a target range of 173 to 182 with a 6 minute recovery.

Hard HillTraining - 1 3/4 Hours

Up Sutton Way
Across Plaza Drive
Up Brunswick Road
Along trail next to Brunswick Road
Up Mike's Trail
To canal and up unknown trail
Up Idaho Maryland Road
Up Banner Lava Cap Road
Up Banner Quaker Hill Road
Down Pasquale Road
Down trail to Scotts Flat Lake
Up Scott's Flat Road
Down Scott's Valley Road
Down Willow Valley Road
Down Nevada Street
17.94 Miles
2216 Feet Climbing
1:47 Hours
1414 Calories
136 Average HR
183 Max HR

Interval 1:
173 Average HR
181 Max HR
78 Average Cadence

Interval 2:
169 Average HR
177 Max HR
77 Average Cadence

Interval 3:
172 Average HR
183 Max HR
70 Average Cadence

Interval 4:
171 Average HR
180 Max HR
70 Average Cadence

Interval 5:
163 Average HR
178 Max HR
77 Average Cadence

Interval 6:
170 Average HR
178 Max HR
68Average 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 HillTraining - 2 Hours

Up Uren Street
Up Snow Mountain Ditch
Intervals up and down Willow Valley Road
Down Snow Mountain Ditch
Down Uren Street
14.87 Miles
1831 Feet Climbing
1:53 Hours
2308 Calories
123 Average HR
176 Max HR

3 minute hilly intervals with 6 minute recovery on cx bike. Heart rate did not go as high as I wanted it to. Think my body is tired.

Hard Hill Training - 1 1/2 Hours - Spinning

1:28 Hours
1088 Calories
127 Average HR
180 Max HR
67 Average Cadence

On the spin bike. Takes some creativity to get the bike to provide enough resistance to get my heart rate this high. Felt good, but it's hard to get my heart rate to this intensity indoors. Watched the 2009 Tour of California on mute and listened to Rock and Roll.

Hard Hill Training - 1 1/2 Hours - Miner's & Pioneer

Up Uren Street
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down to the Rock Creek Nature Trail
Up Rock Creek Road
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


13.05 Miles
1579 Feet Climbing
1:33 Hours
1268 Calories
135 Average HR
182 Max HR
Cadence sensor on geared bike still not working.

On the geared bike. Intervals felt great after taking a few days off the bike.

Hard Hill Training - 1 1/4 Hours

Up Uren Street
Up Snow Mountain Ditch
Up Willow Valley Road
Up Pioneer Trail
Down Willow Valley Road
Up Willow Valley Road
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


11.79 Miles
1588 Feet Climbing
1:19 Hours
1265 Calories
134 Average HR
176 Max HR
No cadence sensor on singlespeed

On the singlespeed. Three sets of 3 minute 20 second intervals with a target range of 173 to 182 with a 6 minute 40 second recovery. Had a hard time getting my HR up on the second interval, third felt good.

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

1:00 Hour
128 Average HR
182 Max HR
76 Average Cadence

Had a hard time waking up and getting my heart rate up. Was able to get 3 intervals in. Accompanied by wifers while we watched the finale of the Paris - Nice race.

Hard Hill Training - 2 hours - Miners & Pioneer Trails

Up Uren Street
Up Snow Mountain Ditch
Up Miner's Trail
Up Pioneer Trail
Over roads north of Pioneer
Down to Rock Creek Nature Trail
Up to Pioneer Trail
Down Pioneer Trail
Down Miner's Trail
Down Uren Street


14.93 Miles
2122 Feet Climbing
1:53 Hours
1452 Calories
138 Average HR
186 Max HR

On the geared bike, cadence sensor still acting up. Took the previous day off and getting the heart rate up for these intervals was quite easy. I felt pretty darn good having taken a day off. Some snow still up on roads north of Pioneer. Drop to Rock Creek Nature Trail hadn't seen any traffic yet, removed a bunch of downed branches.

Hard Hill Training - 45 Minutes - On Spin Bike at Home

45 Mins
131 Average HR
180 Max HR
86 Average Cadence

Quick spin on trainer at home. Goal of high cadence. Three, three minute intervals (HR Zone of 173-182) with six minute recovery.