Day: December 10, 2008

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So got a CX race sunday and am thinking I’m gonna get killed….. but you have to start somewhere. Hit the hill warm up 2:04, #1 1:47 (seated), #2 1:53 (standing), #3 1:58 (standing) ok sprints legs felt ok but lungs were on fire!

Off the to park did a good set of back to back 10 suitcases and 10 portings. bobbled 2X but wanted to keep at it and see how I did with fatigue.

Then it was to the dirt path, up the first time hit the stairs and man it is tiring running up stairs while porting….. down again I feel comfy on the bike in the dirt not, I noticed a steel pole that was for a circuit workout about 12″ hi and did a nice suitcase over that and then back up the trail. Ported and ran up the stairs and jumped back on…. rear tire was flat….. joy….. road it out on ~20psi….. I can’t believe I got another flat!


Route: Elev. Avg: 481 ft
Location: Poway, CA Elev. Gain: +20 ft
Date: 12/10/08 Up/Downhill: [+1315/-1295]
Time: 11:30 AM Difficulty: 3.4 / 5.0
Weather: Fair
  70 F temp; 11% humidity
  70 F heat index; winds NW 9


Distance: 7.34 miles
Time: 0:46:30
Speed: 9.5 mph
Pace: 6' 19 /mi Heart Rate: 160 bpm (Avg)
Calories: 608 189 bpm (Peak)



Elevation (ft)


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