Sat afternoon ride...

Well after bailing out on Bjorn and the 30 mile ride this am (cause I was lazy)...

Got out for a shorter ride on the River Road route that Bjorn and I do on various weekday mornings.

Good weather 63 degrees Fahrenheit with winds out of the North at 8 mph. So not too bad... some sun. Overall a good ride. Still suck on minor hills... need to work on that a lot. But HR is in a good range and I think my cadence is up, will need to test that.

Stats:
Dist - 15.61 miles
Time - 0:55:18 (h:mm:ss)
Avg. Speed - 16.94 mph
Max. Speed - 28.03 mph
kCal - 725
Avg HR - 137 bpm
Max HR - 155 bpm
In Zone - 0:26:56 (h:mm:ss)

wed commute

Rode the bike to and from work on Wednesday...
Good weather. The morning was clear, light breeze and in the 40s. Choose the wrong jacket, so got a tad warm.

Afternoon was low 60s, with a 13 mph wind out of the SE, which is of course the direction I have to go to get home. Oh and the route home is more uphill, but enough with excuses...


Ride to Work -
Dist: 10.26 miles
Time: 0:37:56 (h:mm:ss)
Avg Speed: 16.24 mph
Max Speed: 25.53 mph
kCal Burned: 465
Avg HR: 135 bpm
Max HR: 151 bpm
In Zone: 0:32:03 (h:mm:ss)

Ride back Home -
Dist: 10.5 miles
Time: 0:41:43 (h:mm:ss)
Avg Speed: 15.12 mph
Max Speed: 29.26 mph
kCal Burned: 556
Avg HR: 135 bpm
Max HR: 153 bpm
In Zone: 0:29:06 (h:mm:ss)

Finally rode outside today...

Went for a ride in the afternoon. Temp was around 55 degrees Fahrenheit with winds out of the east at 9 mph.

Overall a good ride... Did one of the short loops Bjorn and I normally do for our morning rides. Speed on the flats varied from 16 to 18 mph depending on whether or not I was heading into the wind. Average speed took a hit mainly due to me sucking at hills, slowing down for stop signs and lights on Minnehaha, and then the last block or so going down the alleyway at lest then 10 mph.

But felt pretty good.

Stats:
Dist: 15.71 miles
Time: 0:59:02 (h:mm:ss)
Avg Speed: 15.97 mph
Max Speed: 30.05 mph

observations on team dysfunction.

When you add a "lead" to a remote team.

Have a clear idea as to what his roles and responsibilities are from the on site team's point of view. (oh... and _communicate_ that).

If you say "we're open to your ideas" but want it done your way... then don't say that.

If you are having a daily project stand up meeting:
1) It should be run by the pm
2) Only tasks, time and blocking issues should be discussed
3) If using a speaker phone be very clear about who is speaking and when a transition from one location to the other should occur, due to lack of visual cues.

Exercise & Diet Update

Diet -
Getting better. Tracking calories at Livestrong.com 's The Daily Plate.
Not happy with the interface but it does track versus your goal for the day. So it helps.
Started at 236 and not the running average is around 230. My spouse is also using the same tool so that helps in the reinforcement area.

Exercise -
Also getting better, but still behind. On 3/21 did a 4 hour spin class, that went o.k. On 3/29 did 4 hours of a 5 hour spin class, that went well too. Cut out the last hour so I could have supper with the family.

Getting on the trainer more often and it feels like I'm improving. Now doing 3 sets of 5 intervals or the occasional Coach Troy DVD.

So slow work but headed in the right direction.