Road Bike: Long Intervals.

We found a nice road for our workout.  Wacousta Road had very light traffic, as much down as uphill and no stop signs to slow us down.

Warmup on the bike.

WOD

3 rounds:

• 2 mile Time Trial
• 4 minutes rest in between.

Here's Charles' data:

Interval #	Start Time	Elapsed Time	Avg Speed (mph)	Avg Pace/mi
1	5:16 PM	3:47	19.70	03:02.700
2	5:24 PM	3:45	19.85	03:01.400
3	5:32 PM	4:16	17.54	03:25.300
4	5:40 PM	3:39	20.36	02:56.800

MotionX-GPS Track: Ice Cream Run

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Aug 3, 2012 4:48 pm, 90F. MSU Dairy Store. Banana Chocolate Chip and Buckeye Blowout. Yum!

Name:		Ice Cream Run
Date:		Aug 3, 2012 4:48 pm
Map: (valid until Jan 30, 2013)		View on Map
Distance:		19.5 miles
Elapsed Time:		1:47:58
Avg Speed:		10.9 mph
Max Speed:		28.2 mph
Avg Pace:		5' 31" per mile
Min Altitude:		827 ft
Max Altitude:		943 ft
Start Time:		2012-08-03T20:48:19Z
Start Location:
	Latitude:	42º 47' 18" N
	Longitude:	84º 33' 29" W
End Location:
	Latitude:	42º 47' 18" N
	Longitude:	84º 33' 29" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Ice Cream Run.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Ice Cream Run.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

MotionX-GPS Track: Peachy Ride. Cidery, Too.

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Jul 31, 2012 5:02 pm, 74F, NW5. We were going to stop in Dewitt for ice cream. Found the farmers' market and had peaches and cider instead. Yum!

Name:		Peachy Ride. Cidery, Too.
Date:		Jul 31, 2012 5:02 pm
Map: (valid until Jan 27, 2013)		View on Map
Distance:		19.4 miles
Elapsed Time:		1:19:21
Avg Speed:		14.7 mph
Max Speed:		23.7 mph
Avg Pace:		4' 05" per mile
Min Altitude:		658 ft
Max Altitude:		910 ft
Start Time:		2012-07-31T21:02:51Z
Start Location:
	Latitude:	42º 47' 18" N
	Longitude:	84º 33' 29" W
End Location:
	Latitude:	42º 47' 19" N
	Longitude:	84º 33' 29" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Peachy Ride Cidery Too .kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Peachy Ride Cidery Too .kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

MotionX-GPS Track: Last Summer MTB

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Jul 28, 2012 12:07 pm, 78F. Swedetown with Kirsten and Jeff. Fun.

Name:		Last Summer MTB
Date:		Jul 28, 2012 12:07 pm
Map: (valid until Jan 24, 2013)		View on Map
Distance:		10.3 miles
Elapsed Time:		1:39:50
Avg Speed:		6.2 mph
Max Speed:		12.2 mph
Avg Pace:		9' 41" per mile
Min Altitude:		1,071 ft
Max Altitude:		1,249 ft
Start Time:		2012-07-28T16:07:29Z
Start Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 54" W
End Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 54" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Last Summer MTB.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Last Summer MTB.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

MotionX-GPS Track: Swedetown Sweetie

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Jul 23, 2012 3:59 pm, about 80F. Lots of fun on the Swedetown trails with Kirsten and Jeff. These are my favorite trails anywhere.

Name:		Swedetown Sweetie
Date:		Jul 23, 2012 3:59 pm
Map: (valid until Jan 19, 2013)		View on Map
Distance:		11.8 miles
Elapsed Time:		1:35:38
Avg Speed:		7.4 mph
Max Speed:		19.2 mph
Avg Pace:		8' 07" per mile
Min Altitude:		1,055 ft
Max Altitude:		1,381 ft
Start Time:		2012-07-23T19:59:19Z
Start Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 55" W
End Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 54" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Swedetown Sweetie.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Swedetown Sweetie.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

MotionX-GPS Track: Churning Rapids

Hello,

Charles uses MotionX-GPS on the iPhone and is sharing with you the following track:

Jul 22, 2012 2:35 pm. Kirsten's home and that means mountain biking!

Name:		Churning Rapids
Date:		Jul 22, 2012 2:35 pm
Map: (valid until Jan 18, 2013)		View on Map
Distance:		4.99 miles
Elapsed Time:		40:36.4
Avg Speed:		7.4 mph
Max Speed:		16.1 mph
Avg Pace:		8' 08" per mile
Min Altitude:		690 ft
Max Altitude:		1,007 ft
Start Time:		2012-07-22T18:35:46Z
Start Location:
	Latitude:	47º 10' 50" N
	Longitude:	88º 36' 49" W
End Location:
	Latitude:	47º 10' 49" N
	Longitude:	88º 36' 48" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Churning Rapids.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Churning Rapids.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

Trolls, I Tell You, Trolls!

Kirsten is up for the week, hooray!


73F, SSW5.
Thanks to Deb and Dennis for letting Kirsten borrow the single.  After Friday's confidence-boosting row, we took a longer trip this time - all the way under the bridge and back!  I know that's not huge, but it's the farthest I've gone in a racing shell so far.  It was a great to o.k. water.  in the bridge straight an east wind kicked up some chop.  It made for a good test of my technique.  Once back in the bowl, things settled down nicely, finishing with flat water.


My technique was quite variable; moments of smooth motion, long periods of floundering.  The sucky parts weren't as bad and some of the nice bits were really nice.  I even did a few short faster pieces.  Overall, I'm satisfied with my progress so far.  This was a much longer row than before.


Things to work on.  The list is long. First is grip and flat wrists on the recovery.  Then a smooth and well-timed square, catch and drive sequence. After that a release that pops the blades out easily - I felt that the harder pulling to get the oars out of the water was probably stopping the boat. These next things  made eveything else worse when I tried to add them. Chest up, coming fully into the catch, head up at the catch.  I feel like I'm looking at the stern of the boat at the catch.  Maybe that's my head and neck in alignment with my spine.  My thoracic spine is a bit rounded - I'm working on it! Anyway, to do any of these things added tension to my body, which made me unstable in the boat.


Kirsten, of course, looked gorgeous.  She does have about three years on me with racing boats.


Here's the data:

Interval Start	6:46 AM
Time	1:04 AM
Distance (m)	8631
Strokes	1069
Avg Speed (m/s)	2.25
Avg Pace (/500m)	03:42.400
Avg SR	16.7
Max SR	33.3