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.

Basic IV - 2 1/2 Hours - Singlespeed

Up Cement Hill
Across Wet Hill Ditch
Across Airport Ditch
Down Lake Vera Purdon Road
Up Round Mountain Flume Trail
All or upper Round Mountain Trails
Up Rector Road
Up Rock Creek Road
Up Atolia Road
Down Coyote Street
12.93 Miles
2106 Feet Climbing
2:27 Hours
1277 Calories
120 Average HR
210 Max HR (WRONG!)

On the Felt Nine Solo singlespeed. Accompanied by the Teacher & Raphael.

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.

Push Basic IV - 3 Hours

Three laps of Cool race course.

28.59 Miles
3813 Feet Climbing
2:59 Hours
1914 Calories
144 Average HR
181 Max HR

Three lap Cool race pre-ride. Accompanied by The Believer and Raphael. Still having breathing issues. Rode SS 29er.

Push Basic IV - 1 Hours

Down Idaho-Maryland Road
Down West Main Street
Up Richardson Street
Up Alta Street
Down Ridge Road
Down Bitney Springs Road
Up Newtown Road
Up Champion Road
Up Old Downieville Highway

12.07 Miles
1220 Feet Climbing
0:57 Hours
910 Calories
128 Average HR
167 Max HR
68 Average Cadence

Training ride during commute home.

Push Basic IV - 1 1/2 Hours

Down Old Downieville Highway
Down Champion Mine Road
Down Newtown Road
Exploring ditches and power line trails.
Up Discovery Way
Up Little Deer Creek Lane
Up Slate Creek Road
Up Ridge Road
Down Hughes Road
Down East Main Street
Up Idaho-Maryland Road
13.81 Miles
1451Feet Climbing
1:33 Hours
1220 Calories
137 Average HR
177 Max HR
62 Average Cadence

Training ride during commute to work. Did a little exploring and was stopped by one section of about 300 feet of canal that was fenced off. One property owner has closed off the ditch. What a dick!

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.