stevengaub Training Blog

Things that were wonderful: Robin singing, down hills at 39 mph, smooth surfaces, courteous drivers, new LED helmet light,  good exercise 1:15 min back (mostly down hill)  no rain or snow, 54-60 degrees f. Let us not talk about the downers I am sure you can guess.

Workout:

• Type: Cycle
• Date: 02/08/2010
• Time: 04:30:00
• Total Time: 3:30:00.00
• Calories: 1315
• Distance: 19 miles
• Average Speed: 5.43 mph
• Max Speed: 35 mph
• Ascent: 500 ft

I started out at home with a lot of fog. I was glad I had the new helmet flashing diode lite that thing is relay bright.  Max speed down hill to sea level at Steilacom.  The fog was heavy so the sound was not as beautiful as it can be. By the salmon hatchery and up the long hill to UP. This is a good hard long hill probably 500 or 600 feet climb. On to down town and lunch at freight house square. There is a  Vietnamese restraint where I love to get the house Lo-main. I saw a young fellow digging in the trash for ciggerate buts and I ask him if he would like lunch. He had fish and chips and a cup of coffee.  He sat infront of the fish and chips and I went on down to the Vietnamese restraint.  He did not say thanks or acknowledge the gift but I did not need that. He struck me as a very lost sad (perhaps drug addict) What a loss.  The trip home was uneventful. I picked up quick links and a inner-tube for the back wheal.  A lot of knee pain but I guess I just have to live with that.

Workout:

• Type: Cycle
• Date: 01/27/2010
• Time: 09:00:00
• Total Time: 4:46:17.00
• Calories: 1792
• Distance: 33 miles
• Average Speed: 6.92 mph
• Ascent: 500 ft

Trike dog and ride to marsh.Then the walk jog around next post

Workout:

• Type: Cycle
• Date: 01/26/2010
• Time: 12:00:00
• Total Time: 00:36:00.00
• Max Heart rate: 120
• Calories: 225
• Distance: 4 miles
• Average Speed: 6.67 mph

Saw the sun about 10% of the time. No wind. Only a little spits of rain towards the last of the trail. Only one small flaw I broke the chain. Thank heaven for quick chain links.  Peanut the dog taught it was a much better ride when there was no rain, sleet or snow like the last time we road the trail.

Met a man visiting his brother. He taught the weather was better than in Michigan. I had to agree. Wonder conversation and it eased the ride up the hill. Thanks Doniel.

Workout:

• Type: Cycle
• Date: 01/16/2010
• Time: 09:30:00
• Total Time: 5:17:00.00
• Calories: 1984
• Distance: 30 miles
• Average Speed: 5.68 mph
• Ascent: 430 ft

Julia/Jule

I was not motivated enough to do the whole movie but I am glad I did what I did.

Workout:

• Type: Walk
• Date: 01/15/2010
• Time: 17:15:39
• Total Time: 1:20:00.00
• Max Heart rate: 114
• Calories: 317

Workout:

• Type: Walk
• Date: 01/11/2010
• Time: 12:30:00
• Total Time: 1:00:00.00
• Calories: 310
• Distance: 3 miles
• Average Pace: 20:00/mile

Excellent, guy flick, fat burning heart rate for me 98 to 115, good sweat, all is good.

Workout:

• Type: Walk
• Date: 01/06/2010
• Time: 08:30:00
• Total Time: 2:00:00.00
• Average Heart rate: 101
• Max Heart rate: 120
• Calories: 620
• Distance: 6 miles
• Average Pace: 20:00/mile

A wonderful ride the trail is paved all the way to Tenino. I stooped and turned around when I began to worry about how dark it would be on the last mile or so.  It got very dark before I returned to the trail head.  Peanut my dog road on the back towards the end of the ride she wanted to go any where but back into the milk crate. She is short haired so I wrap her in a flees blanket and just her nose and eyes show. A little like ET.  I feal wonderful now that I have thawed out.

Workout:

• Type: Cycle
• Date: 01/05/2010
• Time: 12:00:00
• Total Time: 5:00:00.00
• Calories: 1878
• Distance: 31 miles
• Average Speed: 6.2 mph

I volunteer at McNeil prison which is about 3 miles from where I live.  I like riding my trike to and from if I have the time. Going and coming was in the deep dark of our winters.  The cars in the area were very courteous and I did not have a single person honk or yell obscenities.  Going I had a little rain but coming back was beautiful with clear skies.  The sound was magnificent with the city lights on the hills in Steilacom as I rode the ferry from the prison. Wonderful time with the inmates. Thank you God for my health and a beautiful evening.

Workout:

• Type: Cycle
• Date: 01/03/2010
• Time: 17:00:00
• Total Time: 00:50:00.00
• Calories: 313
• Distance: 6 miles
• Average Speed: 7.2 mph

I want to do some type of physical activity 3 times a week at a minimum. The mileage is a guesstimate based on the distance I think I can walk in an hour. The ted mill is old and the millage feature is broken.

Workout:

• Type: Walk
• Date: 01/02/2010
• Time: 12:00:00
• Total Time: 1:00:00.00
• Calories: 310
• Distance: 3 miles
• Average Pace: 20:00/mile