Cross Training

The weather has finally changed so that I can get on my bike and do some cross training. I rode ten miles Sunday, and Monday evening I did this 14.5 mile ride from my house, past the Kimberly Clark plant, south to 151st and Yale, west to Elwood, and then north on Elwood back home. My rear is so sore! Activity Route: -- Elev. Avg: 682 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 04/05/10 Up/Downhill: [+898/-898] Time: 06:13 PM Difficulty: 3.8 / 5.0 Weather: Overcast 74 F temp; 68% humidity 74 F heat index; winds S 13 G 26 Performance Distance: 14.51 miles Time: 0:50:55 Speed: 17.1 mph Pace: 3' 31 /mi Heart Rate: 147 bpm (Avg) Calories: 883 160 bpm (Peak) Map Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 00m 0%  0.00 mi Zone 4 143 - 161 0h 43m 84%  12.51 mi Zone 3 125 - 143 0h 11m 21%  2.65 mi Zone 2 107 - 125 0h 00m 0%  0.01 mi Zone 1 90 - 107 0h 00m 0%  0.02 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 4' 21 +0' 50 13.8 -3.3 139 +33 ft 2 3' 58 +0' 27 15.1 -2.0 142 +17 ft 3 3' 13 -0' 17 18.6 +1.5 147 +10 ft 4 3' 58 +0' 27 15.1 -2.0 145 -23 ft 5 4' 06 +0' 35 14.6 -2.5 145 -3 ft 6 3' 39 +0' 08 16.4 -0.7 146 -69 ft 7 5' 06 +1' 35 11.8 -5.4 144 +43 ft 8 3' 17 -0' 13 18.2 +1.1 146 -16 ft 9 3' 19 -0' 11 18.0 +0.9 153 +49 ft 10 3' 52 +0' 21 15.5 -1.6 155 +13 ft 11 3' 22 -0' 08 17.8 +0.7 151 +39 ft 12 2' 12 -1' 18 27.1 +10.0 150 -42 ft 13 2' 25 -1' 05 24.7 +7.6 157 -10 ft 14 2' 31 -0' 59 23.8 +6.7 154 -23 ft end 2' 45 -0' 45 21.8 +4.7 157 -16 ft Versus average of 17.1 mph

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