One More Bike Ride

I know it seems like I have switched from running to biking, but that is not the case. I did get in a couple of 4 mile runs early in the week. I was planning on running both at noon and in the evening on Thursday, but Wednesday night as I was running up the stairs, I didn't quite lift my leg high enough on the last step. I was barefoot, and I kicked the stair riser really hard, and my toe hurts. So, I decided to just ride my bike yesterday. Hopefully my toe will be ready for our long run on Saturday. Thursday I started at about 21st and Riverside and headed north, doing the Zink Lake loop. Then from the pedestrian bridge I headed south to the bears at 71st and back to 21st. So far this week, that makes about 58 miles of biking and 8 miles of running. Next up is 22 miles of running on Saturday. Activity Route: -- Elev. Avg: 624 ft Location: Tulsa, OK Elev. Gain: -10 ft Date: 04/08/10 Up/Downhill: [+272/-282] Time: 05:37 PM Difficulty: 3.0 / 5.0 Weather: A Few Clouds 65 F temp; 25% humidity 65 F heat index; winds W 9 Performance Distance: 13.02 miles Time: 0:44:27 Speed: 17.6 mph Pace: 3' 25 /mi Heart Rate: 150 bpm (Avg) Calories: 851 165 bpm (Peak) Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 3' 47 +0' 22 15.8 -1.8 138 +3 ft 2 3' 23 -0' 01 17.7 +0.1 145 -13 ft 3 3' 34 +0' 09 16.8 -0.8 146 0 ft 4 3' 32 +0' 07 16.9 -0.7 144 +3 ft 5 3' 16 -0' 08 18.3 +0.7 150 0 ft 6 3' 31 +0' 06 17.0 -0.6 153 -4 ft 7 3' 18 -0' 06 18.2 +0.6 149 0 ft 8 3' 24 -0' 00 17.6 -0.0 144 0 ft 9 3' 16 -0' 08 18.3 +0.7 158 0 ft 10 3' 31 +0' 06 17.1 -0.6 157 +10 ft 11 3' 16 -0' 08 18.4 +0.8 157 -9 ft 12 3' 16 -0' 08 18.3 +0.7 158 +10 ft 13 3' 15 -0' 09 18.4 +0.8 162 -10 ft Versus average of 17.6 mph

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A Cold and Windy Ride

Boy, the weather report was off on this ride. I was expecting mid sixties with a 10 mph wind, but when we got started riding it was in the lower 50s with what must have been at least 20 mph winds, with even larger gusts. Missy, Lisa, and I started at the Trek store and started riding north into the wind on the River Parks trail. We were joined shortly by Bud, and then we passed Cassy and Stacy, who were riding south, at around 71st Street. Cassy and Stacy turned around and joined us. Lisa and Bud turned back at the pedestrian bridge. By the time we got to 21st I was ready to be out of the wind, so I went in the bathrooms there and was so glad to use the hand dryers. Warmed me up nicely! Stacy and Cassy stayed with us until we crossed the river on the 11th Street Bridge. The ride back south was much nicer with the wind at our backs. It was a fun ride, but it would have been much better if I had dressed warmer. Activity Route: -- Elev. Avg: 620 ft Location: Jenks, OK Elev. Gain: +0 ft Date: 04/07/10 Up/Downhill: [+403/-403] Time: 05:54 PM Difficulty: 3.6 / 5.0 Weather: Overcast 50 F temp; 63% humidity 50 F heat index; winds NW 12 G 20 Performance Distance: 20.25 miles Time: 1:30:24 Speed: 13.4 mph Pace: 4' 29 /mi Calories: 1348 Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 5' 50 +1' 21 10.3 -3.1 +10 ft 2 5' 25 +0' 56 11.1 -2.3 0 ft 3 5' 31 +1' 02 10.8 -2.6 -13 ft 4 4' 40 +0' 11 12.8 -0.6 +10 ft 5 5' 06 +0' 37 11.7 -1.7 +3 ft 6 5' 13 +0' 44 11.5 -1.9 +10 ft 7 5' 01 +0' 32 12.0 -1.4 -3 ft 8 4' 51 +0' 22 12.4 -1.0 +3 ft 9 5' 02 +0' 33 11.9 -1.5 -20 ft 10 5' 29 +1' 00 10.9 -2.5 +13 ft 11 3' 50 -0' 38 15.6 +2.2 +13 ft 12 3' 35 -0' 53 16.7 +3.3 -6 ft 13 3' 55 -0' 33 15.3 +1.9 -9 ft 14 3' 32 -0' 56 16.9 +3.5 +7 ft 15 3' 28 -1' 00 17.3 +3.9 -6 ft 16 3' 46 -0' 42 15.9 +2.5 0 ft 17 3' 21 -1' 07 17.9 +4.5 -10 ft 18 3' 27 -1' 01 17.4 +4.0 +4 ft 19 3' 45 -0' 43 16.0 +2.6 -4 ft 20 4' 04 -0' 24 14.7 +1.3 +9 ft end 5' 58 +1' 29 10.0 -3.4 -9 ft Versus average of 13.4 mph

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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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