Getting Down to Crunch Time

"You looked tired," my friend Joel said last week, and it was true. As I have picked up the intensity and duration of my training sessions, it is taking its toll on my body. But it is also producing results!. The days after rest days, I can feel the improvement, although on other days it is just grinding through the miles.

This week is the first week I have logged over 300 miles since last fall The riding miles by themselves probably would not be affecting me as much if that were all I am doing, but I added running and weight training for my legs at Snap Fitness after New Years. The weights I can handle have steadily increased and the speed and distance run as well. 

In the end, I believe the increased aerobic fitness and strength will combine with the endurance training to allow me to not only complete the 27 day, 2900 mile Fast America South, but to also enjoy the trip while it occurs and not only the accomplishment.

I just need to keep the faith!

Week of February 15

Monday - Presidents' Day

Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
41 miles on my road bike/Kurt Kinetic trainer in my basement watching two movies

Tuesday -

yoga routine,
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miless

Wednesday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
50 miles on my Keiser in my apartment

Thursday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
40 miles on my Keiser in my apartment

Friday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 240# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles

Saturday -

64 miles on my trainer in the basement

Sunday -

Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 130# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.7, 6.0 & 6.3 MPH, total 3.0 miles
53 miles on my trainer in the basement

248 total miles for the week

Week of February 22

Monday -

tan only
"Th-Th-Th-Th-Th-... That's all, folks."
schedule messed up by the School Board meeting


Tuesday - 

44 + 50 on my Keiser in my apartment

Wednesday -

Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 135# with 20 reps
Torso rotation: 3 sets at 85#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.7, 6.0 & 6.3 MPH, total 3.0 miles
18 miles on my fat bike with friends, equivalent 27 road bike miles

Thursday -

Complete Gym 4 exercises 20 repetitions
 22 and 52 miles on my Keiser in my apartment
 30 miles spinning at St. Cloud State
104 total for the day

Friday -

11 minutes in the tanning bed.

Saturday -
yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 245# with 20 reps,
Hamstrings:3 sets of 135# with 20 reps
(4) 1/4 mile walks at 4.3 MPH, (1) 1 mile and (1) 1 1//4 mile runs at 5.8, 6.0 & 6.3 MPH, total 3.25 miles
55 miles on my road bike/Kurt Kinetic trainer in the basement

Sunday -

45 miles on my road bike/Kurt Kinetic trainer in the basement

325 total miles for the week

Only Two More Months of Training to Go

I have now built up to riding 200 miles per week, in addition to doing yoga, push ups, sit ups, workouts on my complete gym, working out at Snap Fitness for my quads, hamstrings, and torso, as well as working up to 2.25 miles running on the treadmill. Needless to say, i have a tired body many days.

During the week, I get up at 5:00 a.m..many days to get my workouts in my apartment and at Snap Fitness done before I go to work. Working full time, that does not leave much time for anything else, but some days I can feel the results and get encouraged. I will be ready, with my entire body in shape to withstand the 2900 miles.

Week of January 25

Monday -

yoga routine,
Quads: 3 sets of 175# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Tuesday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles
30 miles spinning at St. Cloud State

Wednesday -

yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 180# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Thursday -

60 miles on my Keiser in my apartment before going to a 9:00 a.m. meeting
25 miles spinning at St. Cloud State
15 miles on my Keiser in my apartment to complete the 100 mile day

Friday -

yoga routine,
Complete Gym 4 exercises 20 repetitions (well, wimped out on the last two exercises)
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 185# with 20 reps,
Hamstrings:3 sets of 105# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (2) 3/4 mile runs at 5.3 MPH, total 3.0 miles

Saturday -

Quads: 3 sets of 190# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
treadmills wee busy at Snap Fitness, so I went home.
Decided to make it a rest day.

Sunday,

yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles
15 miles on my trainer in the basement at a fsster pace  watching the MSU Spartans trounce Rutgers in basketball.

145 total miles for the week

Week of February 1

Monday -

yoga routine,
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 200# with 20 reps,
Hamstrings:3 sets of 110# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles

Tuesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.3 MPH, and a mile at 5.3 and 5.5 -  total 3.25 miles
60 miles on my Keiser in my apartment

Wednesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 210# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
Torso rotation: 3 sets at 75#, 15 reps
(4) 1/4 mile walks at 4.1 MPH, (1) 1/2 mile and (1) 3/4 mile run at 5.5/5.7 MPH, and a mile at 5.5 and 5.7 -  total 3.25 miles
47 miles on my Keiser in my apartment

Thursday and Friday - rest days at a MASBO conference in Minneapolis

Saturday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 115# with 20 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
47 miles on my trainer (Kurt Kinetic and road bike) watching the MSU Spartans dismantle the U of M Wolverines and watching a movie

Sunday -

20 miles on my road bike/Kurt Kinetic trainer in my basement watching a movie

174 miles total for the week

Week of February 8

Monday -

Yoga routine
Quads: 3 sets of 225# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
37 miles on my Keiser in my apartment

Tuesday -

30 miles spinning at St Cloud State, 129 average BPM, 248 watts average

Wednesday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 220# with 20 reps,
Hamstrings:3 sets of 120# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles
45 miles on my Keiser in my apartment

Thursday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles

Friday -

Yoga routine
5 sets of 25 reps of pushups and 15 situps on steepest incline
Complete Gym 4 exercises 20 repetitions on steepest incline
Quads: 3 sets of 230# with 20 reps,
Hamstrings:3 sets of 125# with 20 reps
Torso rotation: 3 sets at 80#, 15 reps
(3) 1/4 mile walks at 4.1 MPH, 1 mile at 5.5 and 5.7, 1.25 mile at 5.5, 5.7 and 6.0 MPH, total 3.0 miles

Saturday -

33 miles on my trainer (Kurt Kinetic and road bike)

Sunday (Valentine's Day) -

55 miles on my road bike/Kurt Kinetic trainer in my basement 

200 miles total for the week

Three week total - 519 miles

3 Weeks and 379 Miles Closer to April 15

Week of January 4

Monday - walked 2 fast miles in fieldhouse, Quads: 3 sets of 110 with 20 reps, Hamstrings:3 sets of 50 with 20 reps, 15 reps of 50 on Torso rotation

Tuesday  - Quads: 3 sets of 115 with 20 reps, Hamstrings: same 55, 15 reps of 50 on Torso rotation, 1/4 mile walk at 4.0, jug 1/4 at 5.0, walk 1/8 at 4.0, job 1/4 at 5.0, walk 1/8 at 4.0, yoga rotation, 5 sets of 15 reps of pushups and situps; Complete Gym 4 exercises 20 reps, 18.2 miles on fat bike with Joel from Albany - Holdingford RR (27 mile equivalent)

Wednesday - yoga routine, Complete Gym, 39 miles on my Keiser in my apartment, Quads: 3 sets of 120 with 20 reps, Hamstrings: same 60, 2 sets of 15 reps of 50 on Torso rotation, 1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0

Thursday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions,
Quads: 3 sets of 125# with 20 reps,
Hamstrings:3 sets of 65# with 20 reps,
2 sets of 15 reps of 50 on Torso rotation,
1/8 mile walk at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0, walk 1/8 at 4.0, jog 1/4 at 5.0,
walk 1/8 at 4.0,  jog 1/4 at 5.0, walk 1/8 at 4.0,
Rode my fat bike 18 miles with Joel and Jan, 25 miles equivalent

Friday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 130# with 20 reps,
Hamstrings:3 sets of 70# with 20 reps,
3 sets of 15 reps of 50 on Torso rotation,
(6) 1/8 mile walks at 4.0 MPH and (5) 1/4 mile run at 5.0 MPH
2 sessions of scraping the driveway and shoveling
walked 2-3 miles with Linda at the Burnsville Mall

Saturday -
yoga routine,
5 sets of 15 reps of pushups and situps;
Quads: 3 sets of 135# with 20 reps,
Hamstrings:3 sets of 75# with 20 reps,
(7) 1/8 mile walks at 4.0 MPH and (6) 1/4 mile run at 5.0 MPH
nap :)

Sunday, January 10

yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps,
(9) 1/8 mile walks at 4.0 MPH and (8) 1/4 mile run at 5.0 MPH
Short walk with Linda on Fish Lake

113 total miles for the week

Week of January 11

Monday - rest day

Tuesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 140# with 20 reps,
Hamstrings:3 sets of 80# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.2 and (1) 1/2 mile at 5.2 MPH, total 2.75 miles
13.5 miles spinning at St. Cloud State, then yoga

Wednesday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 145# with 20 reps,
Hamstrings:3 sets of 85# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
18.4 miles on my fat bike (Albany - Holdingford, RR) with Joel and Frank, 28 miles equivalent

Thursday -
40 miles on my Keiser in my apartment before going to work
20 miles spinning at St. Cloud State
18 pushups
Complete Gym 4 exercises 20 repetitions

Friday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
Torso Rotation 3 sets at 55# with 15 reps

Saturday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 1/2 mile at 5.3 MPH, total 2.75 miles
29 miles on my Kurt Kinetic watching a movie - The Way, a story about a 800 km walk on Elcamino de Santiago - hmmmm gets me thinking.....

Sunday -
yoga routine,
5 sets of 18 reps of pushups and 15 situps;
Quads: 3 sets of 150# with 20 reps,
Hamstrings:3 sets of 90# with 20 reps
(6) 1/8 mile walks at 4.0 MPH, (5) 3/8 mile runs at 5.3 and (1) 3/4 mile at 5.3 MPH, total 3.0 miles

110.5 total miles for the week

Week of January 18

Monday -
yoga routine,
Quads: 3 sets of 155# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 60#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
Complete Gym 4 exercises 20 repetitions
40 miles on my Keiser in my apartment watching McFarland USA

Tuesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
15 miles spinning at St. Cloud State

Wednesday -
yoga routine,
5 sets of 20 reps of pushups and 15 situps;
Complete Gym 4 exercises 20 repetitions
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(6) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.75 miles
22 miles on my fat bike with Joel to St. Anthony RR, 33 miles equivalent

Thursday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(7) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3, total 2.875 miles
15 miles spinning at St. Cloud State

Friday -
yoga routine,
Complete Gym 4 exercises 20 repetitions
5 sets of 20 reps of pushups and 15 situps
Quads: 3 sets of 165# with 20 reps,
Hamstrings:3 sets of 95# with 20 reps
Torso rotation: 3 sets at 70#, 15 reps
(8) 1/8 mile walks at 4.0 MPH, (4) 1/2 mile runs at 5.3 MPH, total 3.0 miles

Saturday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
24 miles on my Keiser watching a movie

Sunday -
yoga routine,
5 sets of 22 reps of pushups and 15 situps
Quads: 3 sets of 170# with 20 reps,
Hamstrings:3 sets of 100# with 20 reps
(4) 1/4 mile walks at 4.0 MPH, (1) 1/2 mile and (2) 3/4 ,mile runs at 5.3 MPH, total 3.0 miles
26 miles on my Keiser watching a movie

156 miles total for the week

3 week total – 379 miles, with significant progress running and legs and upper body strength

Picking Up the Pace

Week of December 14

1. Monday - Blah. I crash in the evenings after getting up at 5:30 a.m. to drive to Foley.
2. Tuesday - 22 miles fat biking with Joel, 33 miles equivalent, Drizzly, somewhat slick gravel roads so glad we had our studs on our tires
3. Thursday - 38 miles on my Keiser in my apartment
4. Tuesday, Wednesday, Thursday, Friday mornings, walked 2 miles in fieldhouse before work
5. Friday evening - walked 4 times around Burnsville Mall - 2-3 miles?
6. Saturday, the 19th - 25 miles on my Kurt Kenetic trainer at home watching the MSU Spartan play basketball win 78-58 against Northeastern
7. Sunday - 25 miles on my Kurt Kenetic at home, walked 4 miles around Fish Lake with Linda

Total for the week - 121 miles and 4-5 miles walking

Week of December 21

1. Monday - walked 2 miles in Fieldhouse after I drove to work.
2. Tuesday - 16 miles fat biking with the Club, 24 miles equivalent
3. Wednesday - 40 miles on my Keiser in my apartment then drove home
4. Thursday (Christmas Eve) - 30 miles on my Kurt Kenetic at home
5. Friday (Christmas) - 30  miles on my Kurt Kenetic at home
6. Saturday - 30  miles on my Kurt Kenetic at home and walked 2-3 miles with Linda around Burnsville Mall
7. Sunday - 34  miles on my Kurt Kenetic at home and walked 4 miles around Fish Lake with Linda

Total for the week - 188 miles and 6-7 miles walking

Week of December 28

1. Monday - rest day walked 4 times around Burnsville Mall - 2-3 miles
2. Tuesday - 25 miles on the Kurt Kenetic at home
3. Wednesday - 20 miles at Lifetime Fitness in Savage walked 4 miles around Fish Lake with Linda
4. Thursday (New Years Eve) -  more rest while watching football game. Bah hum bug!
5. Friday (New Years Day) - 34  miles on my Kurt Kenetic at home walked 4 miles around Fish Lake with Linda
6. Saturday - 34  miles on my Kurt Kenetic at home and 
7. Sunday - 26 miles on my Kurt Kenetic at home and walked 4 miles around Fish Lake with Linda

Total for the week - 139 miles and 14-15 miles walking

Three week total - 448 and 25 miles walking

Greater Intensity Workouts Continue

Week of November 2

•    1 7 miles on Keiser spinning at SCSU
•          7 miles on Fat bike, with friends, 10 miles equivalent
•          Total = 27 miles

Week of November  9

•          20 miles on Keiser spinning at SCSU
•          8 miles on Fat bike, with friends, 12 miles equivalent
•          8 miles on Fat bike, with friends, 12 miles equivalent
•          Total = 44 miles

Week of November  16

•          20 miles on Keiser spinning at SCSU
•          18 miles on Fat bike, with friends, 27 miles equivalent
•          18 miles on Fat bike, with friends, 27 miles equivalent
•          Total = 74 miles

Week of November  23

•          17 miles on Fat bike, with friends, 25 miles equivalent
•          30 miles on Keiser spinning at RydeOn Saline
•          20 miles on Keiser spinning at RydeOn Saline
•          Total = 75 miles

Week of November  30

•          14 miles on Fat bike, with friends, 21 miles equivalent
•          25 miles on Fat bike, with friends, 37 miles equivalent
•          17 miles on Keiser spinning at SCSU
•          Total = 75 miles

Week of December 7

•          14 miles on Keiser spinning at SCSU
•          43 miles on Keiser in apartment
•          14 miles on Fat bike, with friends, 21 miles equivalent
•          18 miles on Kurt Kenetic at home (Saturday)
•      30 miles on Kurt Kenetic at home (Sunday)
•          Total = 126 miles

         Not the most impressive stretch of training, but of higher intensity. Time to start adding the longer distances again.

A Shift in Focus to Greater Intensity Workouts

Week of October 12

When I went to spin at St. Cloud State University, I noticed that at what I perceived adequate exertion,  my heart rate was not as high as when I was spinning 4-5 times per week from Labor Day, 2013 to May, 2014 prior to my accident on June 9, 2014. Part of that may be a result of conditioning from 5 months of riding, but I perceived that I just had not been training at a high enough intensity, despite all of the miles I had ridden since beginning this quest. 

So, what you will see is a reorienting of my training for a while. That is, I will focus on shorter, but with greater intensity workouts. My expectation is that this will increase both my strength and speed.

• Monday : 15 miles on the Keiser spinning at SCSU, followed by Tabata – (Whew!)
• Tuesday: 24 miles on my fat bike with Joel, etc. = 36 road bike equivalent
• Thursday: 19 on fat bike with Central MN Bicycle Club ride = 28 equivalent
• Sunday: 6 on my fat bike around Fish Lake = 9 miles equivalent
• Total for week: 88 miles

Week of October 19

• 17 on my fat bike = 25 road bike equivalent
• 14 on the Keiser spinning at SCSU
• 10 on my fat bike around Fish Lake twice – 15 equivalent
• Total for week: 54 miles

Week of October 26

• 14 on the Keiser spinning at SCSU
• 16 on my fat bike with Central MN Bicycle Club ride = 24 equivalent
• 26 on my fat bike with Joel, etc. = 39 equivalent
•  Total for week: 77 miles

I have not recorded the yoga and Complete Gym workouts in the apartment, yard work, long walks or short runs, although those continue as part of my training plans.