Basic V - Lemond Loop

Up East Main Street
Up Hughes Road
Down Ridge Road
Down Rough and Ready
Down Bitney Springs Road
Up Newtown Road
Up Champion Mine Road
15.25 Miles
1290 Feet Climbing
1:08 Hours
956 Calories
133 Average HR
178 Max HR
75 Average Cadence

On the road bike. Tried to keep my cadence at 100 rpm but failed miserably. I'm not much of a spinner, but i'll keep trying. Also had a hard time keeping motivated enough to keep my heart rate 160. Had more success the second half of the ride.

Spin Basic IV - 1 Hour - Lemond Loop

Up East Main Street
Up Hughes Road
Down Ridge Road
Down Rough and Ready
Down Bitney Springs Road
Up Newtown Road
Up Champion Mine Road


12.73 Miles
1230 Feet Climbing
1:02 Hours
792 Calories
138 Average HR
163 Max HR
82 Average Cadence

On the CX bike. Tried to keep my cadence above 90 rpm when possible. Rained and hailed a bit.

On Bike Strength - 3 mins @ 50 rpm - 1 1/4 hours

Up East Main Street
Up Hughes Road
Down Ridge Road
Down Rough and Ready
Down Bitney Springs Road
Up Newtown Road
Up Indian Flat
Across Wet Hill Road
Up Cement Hill Road
Down Cement Hill Road


14.67 Miles
1706 Feet Climbing
1:17 Hours
952 Calories
135 Average HR
165 Max HR
70 Average Cadence

On the CX bike. Did 4 sets of 50 rpm cadence keeping HR in base training zone.