I've forgotten most that occurred other than I sucked and Sandy pulled me the last 40+ miles. It was hilly and we rode into a stiff headwind most of the day. Activity Route: -- Elev. Avg: 1127 ft Location: Grand Traverse, MI Elev. Gain: +230 ft Date: 07/25/08 Up/Downhill: [+4406/-4176] Time: 06:26 AM Difficulty: 4.5 / 5.0 Performance Distance: 99.73 miles Time: 9:28:50 Speed: 10.5 mph Pace: 5' 43 /mi Calories: 5441 Map Elevation (ft) Speed (mph) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 10 +1' 27 8.4 -2.1 +141 ft 2 4' 15 -1' 27 14.1 +3.6 +20 ft 3 3' 56 -1' 46 15.2 +4.7 -13 ft 4 3' 26 -2' 16 17.4 +6.9 -68 ft 5 4' 02 -1' 40 14.9 +4.4 -40 ft 6 3' 27 -2' 15 17.4 +6.9 -19 ft 7 4' 27 -1' 15 13.4 +2.9 +59 ft 8 5' 01 -0' 41 11.9 +1.4 +82 ft 9 4' 05 -1' 37 14.7 +4.2 +10 ft 10 4' 27 -1' 15 13.4 +2.9 +36 ft 11 11' 02 +5' 19 5.4 -5.1 +4 ft 12 4' 28 -1' 14 13.4 +2.9 +82 ft 13 4' 32 -1' 10 13.2 +2.7 +53 ft 14 3' 48 -1' 54 15.7 +5.2 -10 ft 15 4' 08 -1' 34 14.5 +4.0 +26 ft 16 3' 03 -2' 39 19.6 +9.1 -59 ft 17 3' 08 -2' 34 19.1 +8.6 -46 ft 18 3' 29 -2' 13 17.2 +6.7 +3 ft 19 2' 58 -2' 44 20.2 +9.7 -121 ft 20 4' 10 -1' 32 14.3 +3.8 +73 ft 21 3' 31 -2' 11 17.0 +6.5 +10 ft 22 4' 01 -1' 41 14.9 +4.4 +39 ft 23 4' 12 -1' 30 14.2 +3.7 +32 ft 24 4' 05 -1' 37 14.7 +4.2 +16 ft 25 4' 20 -1' 22 13.8 +3.3 +40 ft 26 17' 02 +11' 19 3.5 -7.0 +43 ft 27 4' 02 -1' 40 14.9 +4.4 +30 ft 28 5' 18 -0' 24 11.3 +0.8 +112 ft 29 5' 33 -0' 09 10.8 +0.3 +102 ft 30 3' 44 -1' 58 16.0 +5.5 -55 ft 31 4' 51 -0' 51 12.4 +1.9 +88 ft 32 5' 14 -0' 28 11.4 +0.9 0 ft 33 3' 13 -2' 29 18.6 +8.1 -33 ft 34 3' 31 -2' 11 17.0 +6.5 -3 ft 35 4' 35 -1' 07 13.1 +2.6 +10 ft 36 7' 05 +1' 22 8.5 -2.0 +26 ft 37 4' 02 -1' 40 14.8 +4.3 -4 ft 38 3' 50 -1' 52 15.6 +5.1 -13 ft 39 10' 50 +5' 07 5.5 -5.0 -23 ft 40 3' 38 -2' 04 16.4 +5.9 -23 ft 41 3' 43 -1' 59 16.1 +5.6 -6 ft 42 3' 52 -1' 50 15.5 +5.0 -13 ft 43 3' 51 -1' 51 15.6 +5.1 -3 ft 44 3' 56 -1' 46 15.2 +4.7 -10 ft 45 47' 14 +41' 31 1.3 -9.2 -3 ft 46 3' 37 -2' 05 16.5 +6.0 +10 ft 47 3' 17 -2' 25 18.3 +7.8 -13 ft 48 3' 22 -2' 20 17.8 +7.3 0 ft 49 3' 56 -1' 46 15.2 +4.7 0 ft 50 3' 38 -2' 04 16.5 +6.0 -63 ft 51 4' 40 -1' 02 12.8 +2.3 +42 ft 52 3' 34 -2' 08 16.8 +6.3 -82 ft 53 4' 28 -1' 14 13.4 +2.9 +23 ft 54 4' 09 -1' 33 14.4 +3.9 +10 ft 55 3' 29 -2' 13 17.2 +6.7 -72 ft 56 5' 33 -0' 09 10.8 +0.3 +65 ft 57 4' 27 -1' 15 13.5 +3.0 -10 ft 58 3' 45 -1' 57 16.0 +5.5 -10 ft 59 12' 44 +7' 01 4.7 -5.8 +39 ft 60 4' 25 -1' 17 13.6 +3.1 +20 ft 61 3' 26 -2' 16 17.4 +6.9 -62 ft 62 3' 55 -1' 47 15.3 +4.8 -36 ft 63 4' 32 -1' 10 13.2 +2.7 +42 ft 64 4' 17 -1' 25 14.0 +3.5 -20 ft 65 8' 04 +2' 21 7.4 -3.1 +13 ft 66 3' 40 -2' 02 16.3 +5.8 -46 ft 67 4' 19 -1' 23 13.9 +3.4 +7 ft 68 43' 09 +37' 26 1.4 -9.1 -33 ft 69 4' 43 -0' 59 12.7 +2.2 +62 ft 70 3' 57 -1' 45 15.2 +4.7 +4 ft 71 4' 11 -1' 31 14.3 +3.8 +7 ft 72 3' 57 -1' 45 15.1 +4.6 -33 ft 73 6' 37 +0' 54 9.1 -1.4 +20 ft 74 5' 04 -0' 38 11.8 +1.3 +56 ft 75 4' 28 -1' 14 13.4 +2.9 -23 ft 76 4' 40 -1' 02 12.8 +2.3 -10 ft 77 4' 02 -1' 40 14.8 +4.3 -39 ft 78 2' 58 -2' 44 20.2 +9.7 -111 ft 79 3' 43 -1' 59 16.1 +5.6 -62 ft 80 4' 14 -1' 28 14.1 +3.6 -7 ft 81 16' 12 +10' 29 3.7 -6.8 -29 ft 82 4' 11 -1' 31 14.3 +3.8 +49 ft 83 3' 55 -1' 47 15.3 +4.8 -43 ft 84 4' 07 -1' 35 14.6 +4.1 -13 ft 85 4' 34 -1' 08 13.1 +2.6 +30 ft 86 4' 03 -1' 39 14.8 +4.3 -19 ft 87 4' 09 -1' 33 14.4 +3.9 -16 ft 88 4' 35 -1' 07 13.1 +2.6 +10 ft 89 5' 19 -0' 23 11.3 +0.8 +46 ft 90 4' 16 -1' 26 14.1 +3.6 -13 ft 91 4' 12 -1' 30 14.2 +3.7 +3 ft 92 3' 41 -2' 01 16.2 +5.7 -63 ft 93 5' 58 +0' 15 10.0 -0.5 +82 ft 94 4' 17 -1' 25 14.0 +3.5 -23 ft 95 13' 23 +7' 40 4.5 -6.0 0 ft 96 3' 51 -1' 51 15.6 +5.1 -79 ft 97 3' 48 -1' 54 15.8 +5.3 -16 ft 98 3' 53 -1' 49 15.4 +4.9 0 ft 99 6' 11 +0' 28 9.7 -0.8 +59 ft end 10' 32 +4' 49 5.7 -4.8 +10 ft Versus average of 10.5 mph

Posted from traininglog.roadrunnersports.com

Things to do this Weekend

Write my report of the 300-mile bike ride. This time last week, I was struggling to maintain any type of pace and contemplated walking the damn bike!
More of my co-workers are seeing me during my early morning top-secret train runs. I may need to disguise myself.

WOD – 4 rounds of fifteen repetitions of:
• Assisted wide-grip pull-ups
• Dive-bombers
• Medicine Ball Slam

I plan on getting on my bike Sunday, hopefully my sensitive areas are healed.

I am sooooooooooo tired.