November 28, 2020

Try and Keep Up!

Creativity Taken Seriously!

11-27-2020 Keep’N On 61-90

Third 30 day block of me staying heathy and what I do to make it happen.

Last update 11-27-2020

Well I have crossed the 60 day mark and still focused on my diet, riding and walking. Thank you for following along. If you would like to start from the beginning I have included those post below.


1st post 21 Day Self Goal: 01-30 day block

2nd post Bike on 30-60 : JT Hikes & Treks.

3rd Now: Keep On KeepN on 61-90 : JT Rides & Treks

4th KeepN Up! 91 – 120 days coming soon……


Quick recap: I’m doing this for myself and not looking to set the world on fire or break any records. As of 10-27-2020, I’m down to 182 lbs from 204. I don’t check my weight that this is not about weight loss; it’s about health. I’ve also upgraded from a used 2004 Giant to a 2020 Felt Bicycle and set a personal goal (as of 10-27-2020) is a least 10 miles a day. During the week, I push the 10 miles and try to do in the ’30s. (30 to 39 minutes). My best time so far is 37 minutes. I broke my collar bone on 10-14-2020, which is still healing up, so I’m not “pushing” for numbers yet. Riding does not bother my shoulder, just walking. I did manage to get 39 minutes with a broken collar bone the first time back on the bike. Lol.

Love my bike Looking forward to picking up one of their Gravel Bikes. If I had a gravel bike, I would not have wrecked on 10-14-2020 and broke my collar bone.

Specialty Bike trips: Last 60 days as of the start of this post.

Alabama: Chief Ladiga Trailhead, Anniston / Florida:  Big Shoals State, General James A. Van Fleet State Trail (x2), Orlando Wetlands outer loop, Lake Apopka Trail (x3) Suncoast Trail Florida / Georgia: Silver Comet Trail /  Maryland: Riley Lock #42, Indian Head Rail Trail / North Carolina: Hatteras Sound Outer Banks, Neuse River Trail / South Carolina: Santee Loop National Wildlife Reserve / Tennessee: Falls Great Falls State Park / Virginia: High Bridge Trail State Park.


Kayaking: Maryland Potomac River and South Carolina Lake Marion South shore. I won’t be kayaking for a while because my broken collar bone can not handle it right now.


I have had my OT-Rush since 2007, still gets me where I need to go.

Riding: I use a riding app to log data on every ride, and they are a minimum of 10 miles a day using the same start and endpoint every time. Monday through Friday are workout days, and weekends are relaxing days. If I head out to an event, I stop at a new location going out and coming back home. These are also relaxing trips and do not push the rides. I go and enjoy the ride but always go well beyond my daily 10-mile quota. My current bike is a 2020 Felt Hybrid that I brought brand new after using a 2004 Giant bike to see if I would enjoy doing this. I do enjoy it. A LOT!

Walking data: These are not daily totals; I start and stop the app at the park location. 6,000 steps when using weights / 10,000 without weights. These walks immediately follow my bike rides, so they are usually the 6k steps walk. They usually turn into more like 7.5 k steps because I do not look at the phone again once I activate the app.  I know my local trail and where the 3000 step mark is.


DAY 90 11-27-2020 ( Local Trail Florida ) Black Friday

Run/Jog (6 miles / 9.65 km minimum for now) : Data: Kcal: 600 – Distance: 6.37 miles (10.25km) This was really good run felt really good.

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 10836
Kcal: 530
Distance: 4.94 miles (7.95 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm) met my brother in law on the trail we chatted for a bit. He is a bike rider only. I had fished my run and was mid way though the walk. It was a great break visiting with family. I also got to meet Ann briefly, a beautiful lady I see often on the trail that rides a trike (three) she is pretty damn gorgeous. I think she is taken but wanted to at least meet her. Lol


DAY 89 11-26-2020 ( Local Trail Florida ) Happy Thanksgiving!

Bike Ride 16-mile minimum (25 km)
Pushing: “kind of” pushing for pace but not for power, still protecting my shoulder (aka collarbone)
Miles: 17.28 (27.8 km)
Weighted: No
Duration: 1:00:04
AVG Speed: 16.8 mph (27.03kph) Ride notes 17 laps; laps 1 and 2 were an absolute mess at 14.8 (23.8kph) and 15.6 mph (25.1kph). I buckled down on lap three and found my pace and pushed to keep it. I would push myself for a bit more when it felt good. I had three consecutive controlled laps well above 17.5mph (28.1kph) and knew I could improve the 16-mile (25 km) mark. I would indeed have a good 16-mile (25 km) mark time with another personal best of 0:57:14. I’m very happy with the routine today. I also kept my heart rate down with my breathing, once I got settled into my pace.
Max Speed: 23.6 mph / 39.5 kph
Calories: 884.3
Elevation loss: 200.1
Elevation gain: 209.6
Avg Pace: 3:34 min/mi – Lap 11 came in at :03:12 almost got that 2 minute lap. lol (I’m not really pushing for it because I’m more focused on the entire routine.)

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 9904
Kcal: 488.3
Distance: 5.20 miles (8.36 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm


DAY 88 11-25-2020 ( Local Trail Florida )

Bike Ride 16-mile minimum (25 km)
Pushing: NO…?… “kind of” I was pushing my pace but not applying power, still protecting my shoulder (aka collarbone)
Miles: 17.30 (27.84 km)
Weighted: No
Duration: 1:03:06
AVG Speed: 16.4 mph (26.3kph) Ride notes 17 laps; laps 8 and 11 were in the 15 mph (24kph) bracket but Lap 15 was 14.8 mph (23.8kph). Everything else was 16mph (25kph) and over. Got some work to do, to get them all over 16mph.

I got off my pacing in two areas and need to stay more focused. I’m keeping my max speed down and my breathing is working out great. I have my heart rate down to my running pace even deep into the routine, it was a good day!
Max Speed: 23.6 mph / 39.5 kph
Calories: 886.1
Elevation loss: 200.1
Elevation gain: 209.6
Avg Pace: 3:38 min/mi – I’m getting close to a 2 minute a mile pace but sustaining it will take a while.

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 10187
Kcal: 505
Distance: 5.19 miles (8.35 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 87 11-24-2020 ( Local Trail Florida )

Run/Jog (6 miles / 9.65 km minimum for now) : Data: Kcal: 711 – Distance: 6.36 miles (10.23km)

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 10102
Kcal: 636
Distance: 5.07 miles (8.15 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

Daily walk photo

DAY 86 11-23-2020 ( Local Trail Clermont Florida ) Daily Ride 10.70 km (17.21km) Kcal: 553.8 This one sucked donkey balls because I was so damn tired and had been up since 215am. Just got my ten miles in and called it a day, BUT I picked a section of the Clermont trail that had a lot of hills. UGH! … BUT I got it done. #noexcuses

Daily Walk: NONE was driving home from an event, got home, unloaded and crashed out. The bike ride was enough for today.


DAY 85 11-22-2020 ( Adel Georgia) Daily Ride 16.38 miles (26.31km) This was a really niche Sunday ride through the country side. It was nice and cool and clear skies. This only area was a short run where it smell like I was running through cow poop. It was a really nice ride and it helped kick start my energy for a long day at the races.

Daily steps: 22,132 Sunday at Man Cup presented by Vance & Hines 44th annual FuelTech World Finals South Georgia Motorsports Park November 20-22, 2020. My drag racing mentor and friend Pablo Gonzalez WON Street ET! Rocked it! #teamPuertorico

Can’t say I don’t go after it. Lol
Was a real nice ride around Cecil Ga, except for a section that smell like I was rising though a cow turd. LOL

DAY 83 11-21-2020 ( Adel Georgia Mancup world finals) no bike ride

Daily run 6.23 miles (10.23k.) Daily steps: 21312 Man Cup presented by Vance & Hines 44th annual FuelTech World Finals South Georgia Motorsports Park November 20-22, 2020


DAY 82 11-20-2020 ( Adel Georgia mancup world finals) no bike ride

Daily walk: 27363 Man Cup presented by Vance & Hines 44th annual FuelTech World Finals South Georgia Motorsports Park November 20-22, 2020


DAY 81 11-19-2020 ( SunCoast trail Brooksville – Florida)

Daily ride: 32.45 miles calories 1695 burned not pushing for any numbers –

Daily walk: 32131 (includes walk) Man Cup presented by Vance & Hines 44th annual FuelTech World Finals South Georgia Motorsports Park November 20-22, 2020


DAY 80 11-18-2020 ( Local Trail- Florida)

Run/Jog (4 miles 6.4km minimum for now) : Data: Kcal: 820 – Distance: 7.21 miles (11.60 km)

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 10540
Kcal: 654
Distance: 5.29 miles (8.51 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 79 11-17-2020 ( Local Trail- Florida)

Bike Ride 16-mile minimum (25 km)
Pushing: NO “kind of”
Miles: 17.30 (27.84 km)
Weighted: No
Duration: 1:04:13
AVG Speed: 16:2 mph / 26.0 kph ( not good had a couple laps in the 14’s)
Max Speed: 24.6 mph / 39.5 kph (I need to slow this down and stay on pace)
Calories: 886.7
Elevation loss: 175.2
Elevation gain: 190.9
Avg Pace: 3:42 min/mi – I’m getting close to a 2 minute a mile pace but sustaining it will take a while.

Walking Data: (Min 9,000k steps weighted and unweighted 13,000 steps)
Steps: 10308
Kcal: 505
Distance:  5.36 miles (8.62 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

* I’m working on picking up my walking pace, mile two (lap 2) I got into the 15’s but overall it’s about 16 and half minutes a mile. I could have focused a bit harder on my pace. ALSO … I had no discomfort at all in my left arm, shoulder or collar bone. I can hardly feel the 5lb weight. I’m hoping my follow up on Dec 11 with the orthopedic gives me the green light on my collar bone so I can start working harder.


DAY 78 11-16-2020 ( Local Trail- Florida)

Run/Jog (4 miles 6.4km minimum for now) : Data: Kcal: 457.7 – Distance: 5.62 miles (9.04 km) – Duration: 0:51:47 mins. went a tad over for today.

Walking Data: (Min 9,000k steps weighted and unweighted minimum 13,000 steps)
Steps: 11030
Kcal: 533.9
Distance:  5.48 miles (8.81 km) ran a tad long on both routines this morning.
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 77 11-15-2020 ( Local Trail- Florida) I have decided to make more changes to my routine. The walk will now be a minimum of 9000 steps weighted. I have changed my turn around marker point to compensate for the distance. 

Run/Jog (4 miles 6.4km minimum for now) I rode over 50 miles yesterday, so I decided a run would be wise today. : Run/Jog Data: Kcal: 455.4 – Distance: 4.14 miles (6.66 km) – Duration: 0:49:24 mins.

** I can see already I’m going to have to increase the mileage of these runs. I will finish the 4 miles (6.43km) routine through this week then up the mileage after that.

Walking Data: (Min 9,000k steps, I have increased daily weighted distance, and the unweighted Minimum will now be 13,000 steps)
Steps: 10363
Kcal: 498
Distance:  4.47 miles (7.19 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

* I’m also working on picking up my walking pace and have it under 16 min per mile.

My new walking turn around point. 11-15-2020

DAY 76 11-14-2020 ( Van fleet trail- Florida) I came back out here to make up last Saturday. I went for my 10-mile time but fell a little short. It was a much better run, though. It was a smooth, consistent pace that felt good. About 8 miles in, I decided to push for a 16-mile number, or as much as I can with this damn broken collar bone.

Bike Ride #1 16-mile minimum  (25 km)
Pushing: Yes, as much as my broken collar bone will allow.
Miles: 16.00 (25.00 km)
Weighted: No
Duration: 0:58:46 (I got it under an hour now to build on it)
AVG Speed: 16:4 mph / 20.3 kph
Max Speed: 20.3 mph / 36.8 kph
Calories: 732.6
Elevation loss: NA
Elevation gain: NA
Avg Pace: 3:39 min/mi

  • Bike Ride #1 16-mile (25km) at five miles, I was running well over the 15-minute mark, so I knew a 30 minute 10 mile (25km) was not going to happen. I focused on upping my average speed and went after the 16 miles (25km) mark in under an hour and got it in 0:58.46 seconds! Damn proud of my self because the closest I had got up to this point was 1:02:32!
  • Bike Ride #2 rest of the ride for today
  • Pushing: NO.
  • Miles: 37.61 miles (25.00 km)
  • Weighted: No
  • Duration: 2:46:46
  • AVG Speed: 12:9 mph / 20.3 kph
  • Max Speed: 17.9 mph / 36.8 kph
  • Calories: 1953.5
  • Elevation loss: NA
  • Elevation gain: NA
  • Avg Pace: 4:39 min/mi

Walking Data: (Min 6,000k steps)
Steps: 3678 because of the length of my ride today, I cut this walk in half. I will still easily exceed 6k for my daily total.
Kcal: 325.0
Distance:  2.0 miles (6.92 km)
Weighted: NO

Saved a pygmy Rattlesnake from getting squished on the path today.

DAY 75 11-13-2020 ( Local Trail- Florida) I’m getting ready to change my routine up. Starting after this weekend. Monday, Wednesday, and Friday, I will do a run instead of a bike ride. I will then do a bike ride Tuesday and Thursday. (A standard walk will follow each one.) Every week, I will flip the ride and run the day interval. 3×2 2×3, 3×2 etc….

Bike Ride 16-mile minimum  (25 km)
Pushing: NO
Miles: 17.27 (27.79 km)
Weighted: No
Duration: 1:04:00 (a sloppy ride not very focused, need to clean it up)
AVG Speed: 16:1 mph / 25.9 kph
Max Speed: 22.9 mph / 36.8 kph
Calories: 885.4
Elevation loss: 207.3
Elevation gain: 209.0
Avg Pace: 3:43 min/mi

Walking Data: (Min 6,000k steps)
Steps: 8524
Kcal: 425.0
Distance:  4.30 miles (6.92 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 74 11-12-2020 ( Local Trail- Florida) walk only taking a rest day from riding and running.

Walking Data: (Min 6,000k steps)
Steps: 8588
Kcal: 428.1
Distance:  4.28 miles (6.88 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

11-12-2020

DAY 73 11-11-2020 ( Local Trail- Florida)

Bi-weekly Run/Jog 2 of 2: Run/Jog Data: Kcal: 535 – Distance: 4.32 miles (6.95 km) – Duration: 50:00 mins. This is my second run ever, so I’m a newbie at this.

I’m not even worried about the times; I’m just getting my body use to this. I could go another mile (km) or two but want to get my body adjusted to the routine first. So my run/jogs stay at a 4 mile (6.43km) minimum for now. It would be crazy humid today, like if you were working out in a sauna. My heart rate jumped a bit (not dangerously), so I used the breathing trick from yesterday and brought it down by 10 BPM without losing my pace. The first 1/2 mile (KM)is the worse, but once I get my pacing, it settles down and goes very well.

Walking Data: (Min 6,000k steps) This is done right after my run and is logged as a separate routine.
Steps: 8410
Kcal: 530.1
Distance: 4.32 miles (6.88 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

Walk photo 11-11-2020

DAY 72 11-10-2020 ( Local Trail- Florida) Workout Path

Bike Ride 16-mile min (25 km)
Pushing: NO
Miles: 17.31 (27.85 km)
Weighted: No
Duration: 1:08:00 (It’s way too wet and hazardous, so I am just looking for a good routine)
AVG Speed: 15:3 mph / 24.3 kph
Max Speed: 21.0 mph / 33.7 kph
Calories: 889.0
Elevation loss: 267.7
Elevation gain: 246.7
Avg Pace: 3:55 min/mi

Walking Data: (Min 6,000 steps weighted)
Steps: 8804
Kcal: 434
Distance: 4.36 miles (7.01 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)

11-10-2020

DAY 71 11-09-2020 ( Local Trail- Florida) no bike ride and planned to do a walk only but decided to change it up. We have bad weather coming, so I decided to run to see how far I could get before running out of gas. I actually was doing ok and could have pulled another mile but did not want to push my luck.

Bi-weekly Run 1 of 2: My very first one, so no laughing at the times. LOL – Run/Jog Data: Kcal: 530 – Distance: 4.19miles (6.74 km) – Duration: 48:00 mins

Walking Data: (Min 6,000k steps)
Steps: 7684
Kcal: 402
Distance: 3.40 miles (6.88 km)
Weighted: NO


DAY 70 11-08-2020 ( Local Trail- Florida) I have replaced this saddle “seat,” but may change to a road bike. I will not do a bike ride tomorrow to give my butt rest for a day.

Bike Ride (16-mile min) Florida Local trail
Pushing: No
Miles: 18.40 (29.61 km)
Weighted: No
Duration: 1:11:49 (just a ride, nothing fancy because we have some bad weather coming in. Got rained on for about 3 miles, but then it cleared up.)
AVG Speed: 15:4 mph / 26.55 kph
Max Speed: 21.5 mph / 38.62 kph
Calories: 945.0
Elevation loss: 273.6
Elevation gain: 291.3
Avg Pace: 3:45 min/mi

Walking Data: (Min 6,000 steps weighted)
Steps: 8263
Kcal: 407
Distance: 4.28 miles (6.88 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 69 11-07-2020 (James Van Fleet State Trail – Florida) Two 10 mile (16.09km) sessions, and my best time up to this point was 00:37:45. {see notes below}

Bike Ride (16-mile min) (16.09 km)
Pushing: Not exactly … see notes
Miles: 10 miles two sessions
Weighted: No
Duration: 1st 10 session – 35.56 min 2nd session- 36.35 min
AVG Speed: 1st session 16.7 mph (16.4 kph) & 2nd session (16.09 km) 16.4 mph (16.4 kph)
Max Speed: 1st session 19.0 mph / 30.57 kph & 2nd session 19.7 mph / 31.7 kph.
Calories: Session 1: 512.1 / Session 2: 412.4
Elevation loss: NA there is very little elevation change out here,
Elevation gain: NA This is pretty flat so, I’m omitting the data.
Avg Pace: 3:35 min/mi/km 3.39 min/mi/km

I ran two 10 mile sessions to try and improve my 10-mile time. I ran one 10 mile session going out and then ran an 8-mile break session to cool off and enjoy the scenery. Then I ran another 10-mile session coming back. With another 2 miles, cool down before transitioning to the daily walk. I can’t really push this as hard as I want to because of my shoulder aka collar bone. I’m not happy with the two sessions because they were really sloppy. I need to rerun them; even though I did get a personal best, it could have been better. I was not very focused at times and did not pace myself like I normally do. I like about doing the 10 miles (16.09km) out here because there are no hills to assist me, so it’s all me and the bike. #feltbicycles

Bike Ride all four sessions totals
Pushing: not really … see notes above
Miles: 30.70 (49.40 km)
Calories: 2228.5

Walking Data: (Min 6,000 steps weighted)
Steps: 7892
Kcal: 391.7
Distance: 4.08 miles (6.56 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 68 11-06-2020 (Local Trail Florida)

Bike Ride (16-mile min) Florida Local trail
Pushing: No
Miles: 17.27 (27.79 km)
Weighted: No
Duration: 1:02:43 (chipping away at that time.)
AVG Speed: 16:5 mph / 26.55 kph ( this was a solid run as got every mile/km notification under 4 minutes. Even that pesky 10-mile notification from yesterday. LOL, Some were cutting it close, so I still have some work to do. It will be a while before I can get this under 1 hour, but I’ll get it.)
Max Speed: 24.0 mph / 38.62 kph ( I controlled this well and kept my pace, some areas I need to refocus on and plan for them in my pacing, but I am figuring out the rhythm and where I need to adjust.)
Calories: 884.4
Elevation loss: 175.5
Elevation gain: 183.1
Avg Pace: 3:37 min/mi (5.42 min/km)

Walking Data: (Min 6,000 steps)
Steps: 8429
Kcal: 418.3
Distance: 4.36 miles (7.01 km)
Weighted: YES = 8 lbs (3.6 kg weight) right arm / 5 lbs (2.26 kg left arm)


DAY 67 11-05- 2020 (Local Trail Florida)

Bike Ride (16-mile min) Florida Local trail
Pushing: No
Miles: 17.28 (27.80km)
Weighted: No
Duration: 1:04:23 (shaved a bit more off the time)
AVG Speed: 16:01 mph / 25.76 kph (I got every mile/km update under four minutes except the 10 mile/16.09km update! – damn it LOL at – 4:05 seconds)
Max Speed: 23.9 mph / 38.46 kph (a solid run that felt good, just a couple areas I fall off a bit)
Calories: 885.9
Elevation loss: 195.5
Elevation gain: 193.2
Avg Pace: 3:43 min/mi

Walking Data: (Min 6,000 steps)
Steps: 8323
Kcal: 412
Distance: 4.32 miles (6.95 km)
Weighted: yes 8 lbs / 3.6 kg weight right arm & 5 lbs / 2.26 kg left arm.

11-5-2020

Afternoon Snack to curve munchies. Banana Smoothie 1 whole Banana, 1 cup unsweetened almond milk, 1 cup ice, 2 tsp honey, 1/4 cup plain Yogurt. (Blend until smooth) pour, and you’re done – Quick and easy.

If you have not cut out or cut down sugar from your diet, you may find this a tad bland. If you want a bit more flavor with a nice kick, use one Activia cup instead of the 1/4 cup yogurt. If you use a larger yogurt cup size, be sure to use only 1/2 a cup. Buy the multi-flavor bulk packs, and you can increase your flavor choices.

Munchie squasher is shown with a cinnamon top shot. I used a tad too much on this one; go lighter on yours.

DAY 66 11-04- 2020 (Local Trail Florida)

Bike Ride (16-mile min) Florida Local trail
Pushing: No
Miles: 17.27 (27.79km)
Weighted: No
Duration: 1:05:54 ( cut a couple minutes off the time, want it under an hour)
AVG Speed: 15.7 mph / 25.26 kph (I have noticed as my watch calls off the times, if I can keep the per-mile time under 4 minutes, I should get a better over all time.)
Max Speed: 23.6 mph / 37.98 kph (this is still too high, I know what I need to do, it’s just going to take some work.)
Calories: 886.3
Elevation loss: 181.1 ft (I really don’t pay to much attention to these areas)
Elevation gain: 166.7 ft
Avg Pace: 3:48 min/mi

Walking Data: (Min 6,000 steps)
Steps: 8384
Kcal: 416.2
Distance: 4.32 miles (6.95 km) (still using new adjusted turn around point)
Weighted: yes 8 lbs / 3.6 kg weight right arm & 5 lbs / 2.26 kg left arm.


DAY 66 11-03- 2020 (Local Trail Florida)

Bike Ride (16-mile min) Florida Local trail
Pushing: No
Miles: 17.29 (27.82km)
Weighted: No
Duration: 1:07:05 ( lol… oh wow … I trimmed a whole 5 seconds off the time.)
AVG Speed: 15.5 mph / (A good pace, but I have areas that need some more focus. My watch calls off data per mile so that I can adjust the ride for the slower areas of the pass.)
Max Speed: 23.6 mph / (this will take some work, trying a few things to bring the entire ride into a more consistent speed.)
Calories: 887.7
Elevation loss: 193.6
Elevation gain: 188.3
Avg Pace: 3:52 min/mi

I dropped the bike off for service to see why it’s shifting so hard/loud and what “scrapping” sound that might be from the wreck.

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 8264
Kcal: 409
Distance: 4.29 miles (6.90 km) (I adjusted my turn around point today, increasing distance slightly)
Weighted: yes 8 lbs / 3.6 kg weight right arm & 5 lbs / 2.26 kg left arm. When I set up the app profile, I set my weight based on being fully clothed for the record. I add the additional weight amount I’m carrying to ensure the data is as accurate as possible. If I change the weight amounts, I will go in and adjust the app profile.


DAY 66 11-02- 2020 (Local Trail Florida)

Bike Ride (16-mile min) Florida Local trail *increase daily minimum
Pushing: No
Miles: 17.20 (27.68 km)
Weighted: No
Duration: 1:07:27 (I have got to get this below an hour. This is not going to work – lol)
AVG Speed: 15.4 mph (Looking to maintain this speed)
Max Speed: 23.6 mph (need to bring this down a bit)
Calories: 888.3
Elevation loss: 224.1
Elevation gain: 230.3
Avg Pace: 3:53 min/mi

The new 3 bearings peddle make a world of difference from the stock stuff. I should have upgraded weeks ago and will upgrade the seat next. Just have to do my picky ass research before like I normally do. I’m having my bike looked at again because the shifting is really hard at times. The wreck awhile back may have to throw something out of whack.

During my walks over the weekend, I noticed I could not feel the 2lb weight in my left arm (the side with broken collar bone), so I went back to a 5lb weight. The walk went very well, with minimal cramping and no pain in the collar bone area. I will not exceed 5lb on the left side for a while but the right has to go back up to eight because I can’t feel 5lbs.

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 7861
Kcal: 389.7
Distance: 4.16 miles (6.69 km)
Weighted: yes 5lbs / 2.26 kg weight right arm & 5lbs / 2.26 kg left arm.


DAY 65 11-01- 2020 (Sanford/Debary Florida weekend ride)

Bike Ride (10-mile min) Beck Ranch Osteen Floria
Pushing: No
Miles: Ride Out: 23.07 Ride Back: 15.86 (38.93 miles / 64.26km)
Weighted: No
Duration: Ride Out: 1:38:30 Ride Back: 1:13:08
AVG Speed: Ride Out: 14.0 Ride Back: 13.0
Max Speed: Ride Out: 22.3 Ride Back: 22.9
Calories: Ride Out: 1189.1 Ride Back: 820.5 (2,009.6)
Elevation loss: Ride Out: 187.3 Ride Back: 150.9
Elevation gain: Ride Out: 187.0 Ride Back: 144.4
Avg Pace: Ride Out: 4:16 Ride Back: 4:36

My new peddles came in once I got home, an upgrade from the stock stuff that came with the bike. I can’t wait to try them out tomorrow morning. Next, I will upgrade the seat but not much else after that since I plan to move to a Felt gravel bike.

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 7992
Kcal: 395
Distance: 4.20 miles / 6.67 km
Weighted: yes 5lbs / 2.26 kg weight right arm & 5lbs / 2.26 kg left arm.


DAY 64 10-31- 2020 (Ocala Florida weekend ride)

Bike Ride (10-mile min) Florida Local trail
Pushing: No
Miles: Ride Out: 15.53 Ride Back: 15.68 (31.21 miles / 50.22 km)
Weighted: No
Duration: Ride Out: 1:03:35 Ride Back: 1:05:37
AVG Speed: Ride Out: 14.7 Ride Back: 14.3
Max Speed: Ride Out: 26.9 Ride Back: 24.4
Calories: Ride Out: 799.2 Ride Back: 807.6 (1,606.9)
Elevation loss: Ride Out: 160.4 Ride Back: 183.7
Elevation gain: Ride Out: 128.3 Ride Back: 214.6
Avg Pace: Ride Out: 4:05 Ride Back: 4:11

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 8447
Kcal: 419
Distance: 4.45 miles / 7.16 km
Weighted: yes 5lbs / 2.26 kg weight right arm & 5lbs / 2.26 kg left arm.


DAY 63 10-30- 2020 (Local Path Florida 10 miles Min) Follow up on my collarbone today. It is bizarre the way some of these hospitals do things. Doctor say collarbone will not need surgery. Is still broken but has settled in a good place. It will fuse together over time.

Bike Ride (10-mile min) Florida Local trail
Pushing: No
Miles: Ride Out: 12.12 Ride Back: 12.10 (24.22 miles / 38.97 km)
Weighted: No
Duration: Ride Out: 51:15 Ride Back: 51:23
AVG Speed: Ride Out: 14.2 Ride Back: 13.4
Max Speed: Ride Out: 22.7 Ride Back: 20.4
Calories: Ride Out: 624.6 Ride Back: 625.3 (1249.9)
Elevation loss: Ride Out: 120.4 Ride Back: 85.0
Elevation gain: Ride Out: 87.9 Ride Back: 119.4
Avg Pace: Ride Out: 4:13 Ride Back: 4:29

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 7691
Kcal: 379
Distance: 4.47 miles / 7.19 km
Weighted: yes 5 lb (2.26kg) weight altering right and left arm.


DAY 62 10-292020 (Local Path Florida 15 miles Min) * new goal

* I’m changing up the morning routine a bit because of the upcoming time change. If you look below, you will notice a second bike ride. On Tuesday, I will begin changing my stop point, which will take out the 1st crosswalk, but I will make this run three times. I will do this Tuesdays and Thursdays. I have a follow-up tomorrow regarding my collar bone, so not sure if I will get a ride in, so I will start it Tuesday to get a base number for the three-run distance.

** I’m also changing my diet in the mornings; I do not eat before riding because I found out early on my stomach does not like this. I was drinking a protein boost shake about 1/2 hour before my ride began. I will not be doing the drink anymore after doing some research on them. The drink has 240 calories, which is not a big deal, but numerous sites show research that these drinks are not that beneficial for my routine. I will use up the drinks I have remaining on my weekend rides when I go longer distances.

*** I will consume at least 8 oz of water before I ride and about 4 oz during the walk that follows. The breakfast after the morning routine will allow me to drop about 100 calories from my daily intake. I don’t “penny pinch” my calorie numbers but pay attention to anything that generates a large number in one sitting. My goal is to have my routine burn at least 1000 calories per full session. (bike ride & walk) The 10 miles is becoming too easy, so I have to up the mileage to ensure my bike workout is more effective. My walk will remain the same for now because of my collarbone.

Bike Ride #1 (10-mile) Florida Local trail
Pushing: No
Miles: 10.23 / 16.46 km
Weighted: No
Duration: 0:38:54 ( got a 30! I have noticed if I close the gap between my AVG speed and Max speed, I developed a more consistent easier ride in the thirty’s )
AVG Speed: 15.9
Max Speed: 20.8
Calories: 524.4
Elevation loss: 96.1
Elevation gain: 101.4
Avg Pace: 3.46 min/mi

Bike Ride #2 (6.00 mile) Florida Local trail {Routine change to get a base number}
Pushing: No
Miles: 5.75 / 9.25 km
Weighted: No
Duration: 0:22.28
AVG Speed: 15.4
Max Speed: 20.5
Calories: 295.5
Elevation loss: 66.9
Elevation gain: 59.4
Avg Pace: 3.54 min/mi

Walking Data: (Min 6,000 steps) workout total not a daily total
Steps: 8474
Kcal: 418.0
Distance: 4.44 miles 7.14 km
Weighted: No weights


DAY 61 10-28- 2020 (Local Path Florida 10 miles Minimum )

Bike Ride (10-mile) Florida Local trail
Pushing: No
Miles: 10.22 / 16.44km
Weighted: No
Duration: 0:38:54 ( got a 30! – not my best but not far off )
AVG Speed: 15.8
Max Speed: 22.3
Calories: 524.1
Elevation loss: 89.2
Elevation gain: 100.1
Avg Pace: 3.48 min/mi

Walking Data: Min 6k+ steps with weights/ 10k+ steps without)
Steps: 7906
Kcal: 392
Distance: 4.20 miles / 6.75 km
Weighted: yes (8oz left 8 lbs right)

10-28-2020

DAY 60 10-27- 2020 (Back Home in Florida ) No walking or riding today, a complete rest day, but will be back at it tomorrow. The SDBA October 23rd thru 25th event wore my shoulder out, and the long bike ride on 10-26-2020, my legs deserve a break today.

SDBA Sony and Brian 10/23-25/2020

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