Sunday, July 23, 2006
Easy day
Workout Summary: Bike 40 (2:25, 2400 ascent)
Ann, Rob and Erin P and I drove out to the Columbia gorge as the temps are cooler. Easy ride with only about 15 minutes of work. Worked 54/21 about a mile from Latourel falls, to first switch back up to crown point, then down to 39/22 for the ascent. Ave about 12 mph up to Larch mt. split at top of hill after Crown point, 11 minutes to get up. Last year goal was to break 12 minutes on this same course, so I am getting stronger.
Everyone felt good, me after 101 miles and 10040 ft of climbing yesterday, and Erin, Rob and Ann after a 6 hour brick.
Diet:
Breakfast: 4 med sized pancakes, 16 oz skim milk
Lunch: Quiznos 6" chicken sub with 2 oz bag of chips, 32 oz diet sobe and a refill.
Dinner: Pasta with mixed marinara and clam sauce, some bread and minetstone soup. 1 beer and a glass of red wine. Scoop of spumoni for dessert. Before bed, another beer and a hand full of gummi bears.
Ann, Rob and Erin P and I drove out to the Columbia gorge as the temps are cooler. Easy ride with only about 15 minutes of work. Worked 54/21 about a mile from Latourel falls, to first switch back up to crown point, then down to 39/22 for the ascent. Ave about 12 mph up to Larch mt. split at top of hill after Crown point, 11 minutes to get up. Last year goal was to break 12 minutes on this same course, so I am getting stronger.
Everyone felt good, me after 101 miles and 10040 ft of climbing yesterday, and Erin, Rob and Ann after a 6 hour brick.
Diet:
Breakfast: 4 med sized pancakes, 16 oz skim milk
Lunch: Quiznos 6" chicken sub with 2 oz bag of chips, 32 oz diet sobe and a refill.
Dinner: Pasta with mixed marinara and clam sauce, some bread and minetstone soup. 1 beer and a glass of red wine. Scoop of spumoni for dessert. Before bed, another beer and a hand full of gummi bears.
