Puppy Obi turned six months old this week :-)
Friday Funny 2441: Parenting Funnies
1 year ago
Friday, February 6, 2009
Thursday, February 5, 2009
Wednesday, February 4, 2009
the next step is in motion...
A shot of the frameset at home before everything went back to the bike shop last night for the build-up today...I didn't have the heart to take off the shipping padding from the frame before I took these photos :-) my digital camera doesn't seem to like the tungsten lighting from the Arri 650 watt source hence why the whites are dingy!!!Fitment for me on the Dean will take place later towards the weekend so I shall post some photo's of the finished product once it returns home :-)
b
Tuesday, February 3, 2009
lbs class...
Monday evening:
Week three of bike shop Computrainer 90 minute coached workout completed...I had my old shimano 175mm left crank-arm put on the bike and the right side one was still the Grafton 177.5mm crank…it was only for one night. The 8 rider set-up was full with various longer drills, intervals & routines this week being slightly longer yet again to work on base conditioning. I rode 27.5 miles for an average pace of 18.4mph and a max pace of 36.7mph during a spin-up drill. Average HR was at 128bpm with a max HR near the end on an interval of 154bpm. My average cadence was low for me at 88rpm with a max cadence during the spin-up at 156rpm. My baseline watts used for my profile is at 245 with a max class wattage output of 456. I averaged 176 watts during the 90 minute class.
Great class yet again with alot of motivation provided by all...next week the the new bike will be used.
b
my polar HR chart from the class
http://www.twodogzdesign.com/cycle09/020209.JPG
Week three of bike shop Computrainer 90 minute coached workout completed...I had my old shimano 175mm left crank-arm put on the bike and the right side one was still the Grafton 177.5mm crank…it was only for one night. The 8 rider set-up was full with various longer drills, intervals & routines this week being slightly longer yet again to work on base conditioning. I rode 27.5 miles for an average pace of 18.4mph and a max pace of 36.7mph during a spin-up drill. Average HR was at 128bpm with a max HR near the end on an interval of 154bpm. My average cadence was low for me at 88rpm with a max cadence during the spin-up at 156rpm. My baseline watts used for my profile is at 245 with a max class wattage output of 456. I averaged 176 watts during the 90 minute class.
Great class yet again with alot of motivation provided by all...next week the the new bike will be used.
b
my polar HR chart from the class
http://www.twodogzdesign.com/cycle09/020209.JPG
a nice hilly run...
Sunday morning 02.01.09:
Kristen & I headed out to Barrington Hills for our 2nd mid-long run of the weekend which is the Home Economist 10.6 hilly miles loop. About 35 runners showed up on this slightly warmer day (32*) as we all headed out at 7am. I ran with K and a group of 10 until about mile 3.5 when Kristen said go ahead as I saw a group of three of my track friends up the road about a mile in front of us...the carrot was in place for the slow reel in. I ended up finally catching them with 1.5 miles left in the run as I ran it in to the finish with my friends. My run time was 1:38:14 for a mile pace in the hills of 9:15 with an average HR of 132bpm and a max HR climbing a rolling hill during the chase down of 147bpm...the aerobic base training continues!
I was amazed at how well I felt just 24 hours after running 13 miles down by the lakefront...Kristen felt the same way :-)
b
Kristen & I headed out to Barrington Hills for our 2nd mid-long run of the weekend which is the Home Economist 10.6 hilly miles loop. About 35 runners showed up on this slightly warmer day (32*) as we all headed out at 7am. I ran with K and a group of 10 until about mile 3.5 when Kristen said go ahead as I saw a group of three of my track friends up the road about a mile in front of us...the carrot was in place for the slow reel in. I ended up finally catching them with 1.5 miles left in the run as I ran it in to the finish with my friends. My run time was 1:38:14 for a mile pace in the hills of 9:15 with an average HR of 132bpm and a max HR climbing a rolling hill during the chase down of 147bpm...the aerobic base training continues!
I was amazed at how well I felt just 24 hours after running 13 miles down by the lakefront...Kristen felt the same way :-)
b
Monday, February 2, 2009
the call...
I just got the call the ceramic BB & SRAM cranks are in the shop...drop-off is tomorrow for the Ridley Dean build-up!!!
b
a great day for a run...
Saturday morning 01-31-2009:
As we usually do K & I headed down to Lake Michigan to get in the long training run for the week. We met up with all our friends at 8am so it wasn’t an early for day for us this week as K only needed to run 12 miles this week and I bumped it to 13 miles. Since it was nice & warm out when we started at 25 degrees a lot of folks from the group showed up today but the winds were quite brutal out of the SW at 20mph with 30mph gusts…brrrrrr!
I ran about the first 1/3rd of a mile with everyone and as they headed northwards I went southward decided to tackle to headwind start on for the first 6.5 miles to get that challenge out of the way. Since I’m still in a mid-mileage aerobic base training phase I needed to keep my HR in a certain BPM zone. At the turn-around I stopped for 45 seconds to take a couple thermolyte tabs, one eGel and hydrate properly with my 1st endurance EFS & Carboload fluids from the fuel belt and off I set back northward 6.5 miles. The funny thing I have noticed about running long on the lakefront path is even when you think you should have a tail-wind the wind is still hitting you hard because of all the big buildings funneling strong winds out of the west at you…it builds character!
I ended up running the 13 miler in 1:55:58 which is an aerobic building mile pace of 8:55 with an average HR of 140bpm. I have been working on my stronger finishes on these mid-distance runs so I maxed my HR at the end at 153bpm plus I turned a negative split of just over two minutes on the final 6.5 miles…the run felt great :-)
Afterwards is was off to our favorite breakfast place, Schuba’s http://www.schubas.com/ on Belmont for a great feast for all :-)
b
As we usually do K & I headed down to Lake Michigan to get in the long training run for the week. We met up with all our friends at 8am so it wasn’t an early for day for us this week as K only needed to run 12 miles this week and I bumped it to 13 miles. Since it was nice & warm out when we started at 25 degrees a lot of folks from the group showed up today but the winds were quite brutal out of the SW at 20mph with 30mph gusts…brrrrrr!
I ran about the first 1/3rd of a mile with everyone and as they headed northwards I went southward decided to tackle to headwind start on for the first 6.5 miles to get that challenge out of the way. Since I’m still in a mid-mileage aerobic base training phase I needed to keep my HR in a certain BPM zone. At the turn-around I stopped for 45 seconds to take a couple thermolyte tabs, one eGel and hydrate properly with my 1st endurance EFS & Carboload fluids from the fuel belt and off I set back northward 6.5 miles. The funny thing I have noticed about running long on the lakefront path is even when you think you should have a tail-wind the wind is still hitting you hard because of all the big buildings funneling strong winds out of the west at you…it builds character!
I ended up running the 13 miler in 1:55:58 which is an aerobic building mile pace of 8:55 with an average HR of 140bpm. I have been working on my stronger finishes on these mid-distance runs so I maxed my HR at the end at 153bpm plus I turned a negative split of just over two minutes on the final 6.5 miles…the run felt great :-)
Afterwards is was off to our favorite breakfast place, Schuba’s http://www.schubas.com/ on Belmont for a great feast for all :-)
b
Friday, January 30, 2009
I've got a fever...
Since last Saturdays long run down by Lake Michigan I have not run since…hummmmm…I have only trained twice via my tri-bike since then also…a short-term "funk" has set in but I’ll be back down by the lakefront tomorrow morning to get in a 13 mile run. Also on Sunday I plan on going up to Barrington Hills to run the hilly Home Economist group run which is a 10.6 mile loop. This back to back mid-long run days will help me to continue my aerobic running base training so when I start my 12 week Indy Mini half marathon training on February 8th 2008 I’ll be raring to go!!!
On a side note cabin fever has really hit me hard this week plus I’m itchin’ to get the Ridley Dean TT/Tri bike built up soon…
Have a great weekend everyone :-)
b
On a side note cabin fever has really hit me hard this week plus I’m itchin’ to get the Ridley Dean TT/Tri bike built up soon…
Have a great weekend everyone :-)
b
Thursday, January 29, 2009
repair and move onwards...
Wednesday night:
After finding out I completely cracked the left aluminum Grafton crank arm on my old cannondale tri-bike I bolted the thing back on for now till proper repairs can be made...I have my old, original crank arm set which I'll put back on the bike later this week...
Anyways I put the tri-bike on the Kinetic trainer and spun easy with a couple interval pulls for 45 minutes time. I covered 12.1 miles with an average HR of 108bpm and max HR during an interval of 139bpm. I averaged 16.1mph with a max speed of 20.3mph during a push interval. Average cadence was perfect at 90rpm as I stayed away from any high-speed spins with the fractured left bike crank arm...
Re-watch for motivation stage 11 on the DVD of the 2005 TdF as "Vino" is simply amazing during this day :-)
b
After finding out I completely cracked the left aluminum Grafton crank arm on my old cannondale tri-bike I bolted the thing back on for now till proper repairs can be made...I have my old, original crank arm set which I'll put back on the bike later this week...
Anyways I put the tri-bike on the Kinetic trainer and spun easy with a couple interval pulls for 45 minutes time. I covered 12.1 miles with an average HR of 108bpm and max HR during an interval of 139bpm. I averaged 16.1mph with a max speed of 20.3mph during a push interval. Average cadence was perfect at 90rpm as I stayed away from any high-speed spins with the fractured left bike crank arm...
Re-watch for motivation stage 11 on the DVD of the 2005 TdF as "Vino" is simply amazing during this day :-)
b
Wednesday, January 28, 2009
now this is a problem...
On a side note I'm kinda in a dilemia with my Cannondale after Monday nights computrainer course as after the spin-ups to max rpm ( i reached 167rpm on all three) I noticed my left crank arm loosening up...I stop 5 minutes later to tighten snug fit up to finish but in the last 5 minutes cool-down the retainer bolt worked out and fell out...I snugged it in again before I left but when I went to check/repair the bike last night I was not happy to see I fractured all the way throught the Grafton aluminum left crankarm at the taper square connection point...I provided picture links below of the carnage:
Now I'm still waiting for my new bike to be built both its gonna be another week or so.....so I maybe missing cycling class next Monday night because its too dangerous to ride on a fracture crank arm...boy I have got some serious cabin fever going this long winter in Chicagoland ;-)
Now I'm still waiting for my new bike to be built both its gonna be another week or so.....so I maybe missing cycling class next Monday night because its too dangerous to ride on a fracture crank arm...boy I have got some serious cabin fever going this long winter in Chicagoland ;-)b
Tuesday, January 27, 2009
danger...danger...
Monday evening:
Week two of bike shop Computrainer 90 minute coached workout completed but with a few 'ole school tri-bike problems...left crank-arm bolt loosened up bigtime after high-speed spin & in the last cool down 5 minutes the bolt popped off…quite dangerous!!! The 8 rider set-up is of various drills, intervals & routines this week being slightly longer. I rode 28.6 miles for an average pace of 19.1mph and a max pace of 36.5mph during a spin-up drill. Average HR was at 119bpm with a max HR near the end on an interval of 159bpm. My average cadence was low for me at 87rpm with a max cadence during the spin-up at 167rpm. My baseline watts used for my profile I had the coach bump up to 245 with a max class wattage output of 424...
Fantastic class yet again as I hope I have my new bike by the next session...wishful thinking :-)
b
my Polar HR chart from the bike class...
http://www.twodogzdesign.com/cycle09/012609.JPG
Week two of bike shop Computrainer 90 minute coached workout completed but with a few 'ole school tri-bike problems...left crank-arm bolt loosened up bigtime after high-speed spin & in the last cool down 5 minutes the bolt popped off…quite dangerous!!! The 8 rider set-up is of various drills, intervals & routines this week being slightly longer. I rode 28.6 miles for an average pace of 19.1mph and a max pace of 36.5mph during a spin-up drill. Average HR was at 119bpm with a max HR near the end on an interval of 159bpm. My average cadence was low for me at 87rpm with a max cadence during the spin-up at 167rpm. My baseline watts used for my profile I had the coach bump up to 245 with a max class wattage output of 424...
Fantastic class yet again as I hope I have my new bike by the next session...wishful thinking :-)
b
my Polar HR chart from the bike class...
http://www.twodogzdesign.com/cycle09/012609.JPG
Monday, January 26, 2009
fork...
I brought the new frameset home to study as Vince is waiting on my FSA ceramic BB (bottom bracket) & cranks to come in to get the assembly started...here's a few pic's I took of the tt/tri-bike fork last night...
The Ridley Dean's un-cut fork weighs in at 520 grams or 1-lb 2.5-oz...not a bad weight considering it's a larger aero-bladed carbon fiber fork with several layers of high quality painting processed on it...can you tell I have cabin fever it a big way! ;-)
The Ridley Dean's un-cut fork weighs in at 520 grams or 1-lb 2.5-oz...not a bad weight considering it's a larger aero-bladed carbon fiber fork with several layers of high quality painting processed on it...can you tell I have cabin fever it a big way! ;-) b
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