# Tuesday, February 23, 2010
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Tuesday 23 February 2010 – ride
posted by: Martin Criminale
Hours Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 7:30 AM - 176
Body Fat: 8
Time of Day: 5:30 AM
Distance: 32 miles
Time (total): 2 hours
Time (moving): Each hill was taking us about 2:10, maybe a little less.
Time (stopped):  
Speed (moving): 14.7 mph (max – 36 mph)
Speed (overall):  
Power: Justin's power numbers: 450, 429, 425, 460, 435, 423, 428, 450
Total Ascent:  
Weather: low 40s, partly cloudy, dry, calm
Workout Type: hill intervals

Breakfast: 3:45 AM – muesli
8:00 AM – 2 bananas
9:00 AM – 2 bagels w/cream cheese
Lunch: 1:00 PM - Stonewall's Jerquee, almonds, water
Dinner:  
Workout Food: large bottle w/1 scoop Cytomax

Course: Dawg, Leschi, 8xMadrona, Seward Park, home
Results:  
Comments: Q: Where can you go 8x2 minutes at around 400 watts and maybe do it on a hill as that makes it easier to get the watts up and not be too far from home?

A: Madrona.

Seriously, this hill is just so convenient/perfect for so many things… the only problem is it's SO close that you don't really get warmed up prior to setting out for the first interval. Oh well, small price to pay.

We all went too hard on the first hill. I started in my 42x21 and kept it there and consequently paid the price near the top. And by 'price' I of course mean total leg blowup. For all the subsequent efforts I started in my 42x23.

On the second and third hill I tried to shift up and stand up just past the right hand turn. It worked (meaning I actually accelerated when I stood) once, the second time my speed did not change at all and the third time I tried this I promptly had to sit back down so won't even count that one.

After four hills we were all kinda gassed and so took a tiny break by spinning down to Leschi and back before continuing – what a difference! Number five was solid and on six and seven I was able to increase the pace just a tad after rounding the right hand corner. In the saddle this time. Seven was actually all out near the top thanks to Justin A and my ego… :)

The last effort was from the pond up to Union so we had a little flat ground to ramp it up. Did it help? Not me. I got to the climb after that initial flat section and went backwards in a hurry. Justin and Ryan D just danced up, up and away.

It only took us a few seconds to decide to ride some more as all this only took 1:15! We headed down to Seward and back and good thing as my legs needed some purging.

Greg K was on his rain bike, Justin and I were on full race machines and Ryan had his race bike with fenders. It is that time of year after all. But my point was that Greg kept up very well considering; VERY well. This is such a good training group, I'm going to milk it for all that I can as long as I can. Seeing as midweek racing starts in four weeks that means one more month.
Equipment: Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25
Clothing: Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, Craft short sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap
road ride
Tuesday, February 23, 2010 1:13:22 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  |  Related posts:
Thursday 29 July 2010 – RAMROD
Sunday 25 July 2010 – ride
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Tuesday 6 July 2010 – pushups | core | ride
Monday 5 July 2010 – ride
Saturday 8 May 2010 – tandem ride

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