20150526

Data loss

Saturday was pretty frustrating, to start.

I got up on time, but puttered about a bit more than usual.  So I got out of the house a few minutes later than I was hoping (I wanted to do some more warm-up).  Just as I started the ride, however, I looked down and saw no heart rate indicator.  Figuring that was a dead battery, I went back in and replaced the battery with another (of unknown capacity).

I got back out, and noticed that the new one was apparently already dead, but I didn't have enough time to go back inside and change the battery again.  So I got going, and found that the power meter was already dead as well.  Ugh.  Now I was really pissed off, as the hard ride I was expecting was when I most want that data.

Well, I didn't have time, so I hurried to the meeting place.  In fact, on the way I decided to hurry enough to attempt a new record on the one segment on the way.  I died about two-thirds of the way through, but still beat my old PR by two seconds, which was enough to take me out of a tie for sixth there, and put me into fourth.  That made me happy, as it was the one where I'd recently been pushed back from fifth to sixth.

When I got to the meeting place, there turned out to only be three others, and they were not the really strong riders who regularly show up.  The upshot of that is that I ended up pulling for much of the ride (perhaps as much as half of it).  Which I really didn't mind, but it definitely felt weird.

Still, it was a very good ride, and I had a lot of fun.  There was one big climb, and I ended up setting a new PR on the bottom half of that (missed by a couple seconds on the overall climb), but I was dying by the middle.  I powered on through, but it was a hard struggle, and I was not feeling good for the latter half.  I also, probably obviously, was not going nearly as fast.  But I was chasing one other guy who passed me halfway up, and that kept me from really taking it easy (and here is where I REALLY wish I had that power and heart-rate data).

The temperature was 50F-ish, dropping down to 46 for a bit.  I think all I wore was a summer base layer and summer jersey, and I was pretty comfortable.

I did have to do the last few miles on my own, as the others went down to Haines Point to do a lap, but I couldn't join them as I needed to get home.  I did make it home on time, so things worked out well.

All in all, it was a very satisfying ride.  I blew up a couple of times (and narrowly avoided a third time), but I wasn't upset about them.  And more importantly, I was able to recover pretty quickly each time.

I ended up doing 35 miles, in just under two hours (17.6mph avg, including the little bit of warm-up and the slow finish.  Still, a bit less than I expected).  That included 1500' of elevation.

Sunday, I was obviously going to be taking it easy.  In fact, I woke up at the normal time and deliberately went back to sleep for a bit (I was pretty tired, plus I figured I needed to get back a little early, so I didn't want to do a really long ride).

In the event, I did almost twenty-two miles, taking my normal 18-mile loop and going a bit further down the W&OD than usual.  It took an hour and thirty-three, with almost 1100' of elevation.  The 13.9mph speed wasn't great, although I had to be careful because I again didn't have any data (another dead battery on my heart rate meter, plus my RFLKT+ wasn't pairing, and I didn't have time to debug that.  I ended up rushing out the door as it was).

The ride itself was pretty decent, and I ended up getting back at a decent time, although we were still late leaving for the Strawberry Festival.  The only good thing there was that we found the friends with whom we were meeting up right as we got there, but we didn't get to spend nearly as much time with them as we'd hoped.

Still, the kids had fun there, and I got some good shots of raptors (and a just-molted screech owl), so it wasn't a complete loss.

Yesterday was still taking it easy.  I did get everything working before leaving (and did determine that it wasn't a battery problem with the RFLKT+, which surprised me), so I had full data.  It was the normal 18-mile loop, which I got done in an hour:eighteen.  That was 14.1mph, which made me pretty happy.

I've found, the last couple days, that I can push about 130W while keeping my heart rate in the target range, which is a big improvement on what I was doing a couple months ago (and a little bit of an improvement on where I was a couple months before that).

Getting back to yesterday, I did 18.3 miles and 1050' of climbing.  I averaged 111W over that time, which isn't bad.  I did a pretty good job with my heart rate, keeping it to 131bpm max, while averaging 121.  And that's with just under five minutes over my target; still room for improvement, but not bad.  Overall, I was pretty happy with the results, and my timing worked out pretty well for getting home.

Today, took it easy again.  I actually woke up early (had to go to the bathroom half an hour before my usual wake-up time, and decided to stay up).  Unfortunately, I was moving slowly, and only got out the door about twenty minutes early.

I decided to do my Falls Church, Arlington, Alexandria loop in its shortest incarnation.  Actually, I was going to do the figure eight, but decided to cut it back to just the loop as I was heading home.  Good choice, as I got back just about exactly on time.

I had some equipment annoyance, as my heart rate meter was pegged at 97bpm for the first mile or so.  Finally, I stopped and rubbed some spit on the sensors, as I'd recently read would help.  It did, and got the meter working right away.  So I don't know if I exceeded my goal in that mile, but at least I know what happened later.

One bit of amusement; as I was doing the long climb up S 31st St in Shirlington (where I lived, many moons ago), a guy passed me on his mountain bike.  I don't know if we took the same route between, but I caught up with him a couple miles later as he was gasping and puffing hard.  I assume he either had to slow down, or turned off shortly thereafter, because I didn't see him again (and he must not be on Strava, as he doesn't show up in my flyby map, alas).  Still, whatever the reason, it felt good.

The ride was 23.4 miles, and took one hour:thirty-seven.  I had almost 900' of elevation, which is actually pretty low for me, these days (I did finish the May climbing challenge already, which feels pretty good.  Now I just need to finish the MTS one, which I think I will clear).  Anyway, that distance and time works out to 14.5mph, which is awesome.  And I did it while pushing 105W, which is also pretty nice.

Heart-rate-wise, it was definitely a mixed bag.  I did well on the first half (except the quarter mile catching that guy and a few hundred yards after, where I somehow ended up at 135bpm.  I'm still not sure how, as it didn't feel like I was pushing at all hard).  The second half, however, was all over the place.  My max was lower, but it felt like I kept finding myself at 127, 128bpm.  Very annoying.

Overall, I spent fourteen minutes over my target, which is not good.  I suspect I only spent a few seconds over 130bpm, which wouldn't be too bad, if accurate, but I don't know.

I was pleased to get those miles in and get home in time, however.

Tomorrow, I'm going to do that group ride again, and I'll be riding harder, I think.  There's a loop in Herndon, at the end, and if I'm feeling ok, I'm really going to try to kill it on that segment.  And hopefully all the equipment will be working, again.  The only bad part is that it's supposed to rain; that'll make it a much less nice ride than it's been the last couple of weeks.

Actually, I'm a little worried that it'll be too warm for my rain pants and jacket; we'll have to see how that works out.

Sir Ive

Saw that Jony Ive was promoted to Chief Design Officer (new C-level designation, so far as I know) at Apple.  Thought Gruber's title, Jony Ive Levels Up was pretty good, but think he missed an opportunity with "Sir Ive Levels Up" sounding more game-ish.

More importantly, though, I wonder if this means that Apple will now have to report Sir Ive's salary.

Semi-related, I've been meaning to point out for quite a while this explanation of the manufacturing behind the Apple Watch.  Basically, it's an industry insider's detailed commentary on the Apple Watch creation videos that Ive narrated.  Fascinating stuff (especially for manufacturing geeks, I would imagine).

While Boeing is happy to provide tours of their Everett, WA facility, Apple continues to operate with Willy Wonka levels of secrecy. In the manufacturing world, we hear rumors of entire German CNC mill factories being built to supply Apple exclusively, or even occasionally hear that one of our supplier's process experts has been "disappeared" to move to Cupertino or Shenzhen. While we all are massively impressed with the scale of Apple's operations, there is constant intrigue as to exactly how they pull it all off with the level of fit, finish and precision obvious to anyone who has examined their hardware.
He points out where he's guessing, but even the parts he's sure of are pretty amazing.  And you can see why it is likely that no one will be able to match their ability to machine aluminum for a long time.  It also shows how Apple's insistence on having so few products pays off in more ways than just the obvious cost benefits; it also gives them the ability to make higher-quality goods.

Amazing.

20150522

Crankin'!

I got up a little earlier than my "usual", although ten-fifteen minutes after my alarm went off (didn't want to jump right up, as the baby was not sleeping well, and almost went back to sleep.  Got lucky was only up that much late).

I hurried out about ten minutes later than I'd wanted to leave, and got going.

One thing that's happened the last several days is that I've gotten my heart rate up too high on the first hill away from the house, although I'm not sure if I repeated it today.  Basically, it felt like I probably did, but my heart rate meter was only reading 92, which is usually indicative of a problem with the meter.  So I'm truly unsure.

In any event, I decided to try to finish my figure eight route in the hour:fifty that I had, so I was trying to push as much as I could while keeping my heart rate down.  That mostly worked, although I did get over 130 a couple times, and spent almost eighteen minutes over 125bpm.  So it wasn't great, but probably wasn't terrible.

Also, I couldn't quite remember my splits on a couple parts of the ride, and decided to do the second-longest variant (I have four or five choices for the last five to eight miles).  That probably wasn't a terribly good choice, as I got back a few minutes later than intended, though it wasn't disastrous.

The total was 28.3 miles, over 1:56:54 (14.5 mph; not bad, although Cyclemeter said 15.03mph, and indicated about 16.75 mph over the first hour).  I'm not sure how I managed that speed; I was consistently pushing 130-140W@125bpm, which certainly helped.  But I don't know that that's a whole lot better than usual, and that is a much better speed.  Maybe I was just doing a better job of staying in an aerodynamic position?

Regardless of the why, I was certainly very happy with the result.  Average power was 115W, weighted to 116W (which shows there wasn't a lot of variation).  That's pretty awesome, actually.

The only bad thing was that two of the times I exceeded my heart rate budget were on downhills; that's a bit weird.  Maybe not bad, really, but definitely weird.

I was glad that I heeded the weather.  It was projecting 50F, and it was a little chillier than that, for which I dressed.  I wore my thermal bib shorts, my warm long-sleeve jersey, and a summer base layer.  And full-finger gloves.  That was a perfect fit, as I didn't get overheated, and didn't notice the cold (though my fingers were a tiny bit chilled when I finished; I only noticed when I put them in water to wash them right afterward).  It makes me inordinately happy, I think, when I nail that.

My one concern was that the jersey would be too heavy, especially with the base layer, but it was great.

Tomorrow will hopefully be the Saturday group ride, where I'll probably get my ass kicked again.  Sunday will be an early recovery ride, as we're meeting some friends at the Delaplane Strawberry festival.  We went to that a couple years ago, and it was fantastic.  I'm hoping to be able to get some similarly good pictures there (though I won't be able to enjoy the strawberries as much, alas.  Atkins is not a terribly good diet for that).  After that, we'll see.

20150521

Dietary thoughts

I promised to talk about the diet a little bit more, a week or so ago, and haven't done that.  To catch up, I lost about twenty pounds from riding, then went on the diet (not specifically to lose weight) and lost another five or so.

The last couple weeks (minus the last few days, I think), I've gained back ten pounds.  I guess that follows the typical pattern with diets, although at least my baseline was pretty low.

What I did was just a matter of not counting my carbs for a while.  I was making sure that I got enough "foundation vegetable" carbs, but otherwise not paying a whole lot of attention.  I also was very bad for dinner before Mother's Day (specifically, I had cheesecake and desert wine) and for brunch the next morning (plus, I finished the desert wine not long afterward).  For sure, those two meals added five pounds (which I joked about when I did it, but I actually thought I was being a bit over the top.  It appears not).

I was also eating Quest Bars for several days before that.  Those are supposed to be good for Atkins (20g carbs, of which 17g are fiber), although I'm wondering if they really are.  Maybe it was just coincidence, but I was doing better before eating them, and after.  I will say, though, that they are delicious (most flavors, anyway; one or two were merely ok).

Still, I definitely see that I need to keep the carbs under control, and I also need to keep the protein from getting out of control.  My doctor was a little concerned about one of my blood test readings, last time I was there, and I need to cut back a bit on the protein to help with that (and the Quest Bars, with their 20g of protein, do not help with that, either).

I've also cut back a little bit on the cheese I was eating, although I'm still eating quite a bit.  I've found a couple new ones that I also like a lot.  Piava Lattebusched is a very nice (very) hard, cow's milk cheese with a remarkably creamy taste.  The only thing bad about it is the outside is completely inedible (unchewable, really) and difficult to separate from the rest (use a sharp knife, and do it before the piece gets small).

I've also discovered Manchego, which is a delicious semihard cow's milk cheese that's a tiny bit granular (and gets more so, the older it gets).  I've tried six month-aged and twelve month-aged; the twelve is a slight bit better, but not worth the cost difference (to me, anyway).  Another one where the outside is a slight pain, but definitely worth it (and not nearly as much so as the Piave, since it isn't as hard.  It's also edible, though not something you'd actually want to eat).

Anyway, I'm working my way back down, but I'm still 5-7lbs heavier than I'd like to be.  Hopefully, the next couple of weeks, I'll continue to do well, and get back down where I want to be.

A little tougher, yesterday

Yesterday morning I got up at 0400 to join that group ride.  I'd been told by my friend that it would be a small group, likely just the two of us, though a couple of women ended up showing up as well.

Anyway, I had to rush out of the house to get there in time.  I tried to adjust the leads on the power meter, and was able to get one of them quickly.  I couldn't get the other, but the one was good enough to get the meter to work for yesterday and today, at least.

So I got out of the house just about dead on with my planned time (Strava says I nailed it; I thought I might have been a minute or three late), and got on my way to meet the others in Vienna (about a half-hour ride).

I got there about on time, and met up with my friend and the two women to whom I'd earlier alluded.  We got on the way pretty quickly, and headed out towards Herndon.

It was a couple (and I do mean that literally) degrees cooler than I'd've preferred, but it still felt pretty nice.  I did wish that I'd worn my turn-signal gloves (yes, I have gloves that have turn signals built in; I haven't worn them yet), but I forgot them at the house.

Still, it was a nice ride; very calm and peaceful.  And the sunrise, when it arrived, was very pretty.  Peach yogurt, as my wife and daughter refer to it.  In fact, I was wishing I had my camera to take a picture at one particular spot, but I'd left it at home.

I did end up pushing my heart rate higher than I wished, although only by about 5bpm on the way out.  On the way back, I was pushing it that amount almost the entire way, and got ten beats over, a couple of times (I was worried about making it back in time, and it did turn out that I was a few minutes late).

Still, I had a good time, and am glad I went.  I think, next week, that I'll not do Tuesday as a hard ride, and save that for Wednesday.  In particular, they do two laps around a little loop out there that I want to really pound.  So that'll be the plan.

As for the whole ride, the total was 38 miles, almost 1500' elevation, covered at 15.3mph.  Those are all great numbers.  Average heart-rate was 120, which is also pretty good, but max was 140bpm and almost an hour (of the 2-1/2) was spent over 125bpm.  So that's not so great; probably not terrible, since today and tomorrow are easy rides, but definitely less than ideal.

I did a little more riding (roughly five miles) later in the day, taking my daughter to and from school on her bike, but that was very relaxed, as you'd expect.  My daughter didn't do quite as well as last time, getting up the hills on the way there and back, but she still did well.  I'm hoping that those hills will become easy for her if we keep going (and taking her new bike, which has gears, might well help.  Though it's even heavier than her old one, so that's not guaranteed).

This morning, as earlier mentioned, was an easy ride.  I got up a little bit early so I could get in 28 or thirty, but I cut that a little short due to rain concerns (I'm a little worried about getting my new shoes so wet).  It turns out I would've been fine, but it really started feeling like impending rain about twenty-four miles in.  Since there was an easy way to do so, that got me to turn towards home.

So I did 26.4 miles over 110 minutes, which works out to 14.3mph.  Of that, I did about 15.75 in the first hour, so the hills in the second half definitely make a big difference.  Those hills added up to nearly 1200' of elevation.  Power averaged 108W, weighted to only 110W, which isn't bad.

Heart rate averaged 120bpm, which is pretty good, with a peak of 136 which isn't, although that was rushing through a light that would have been quite long.  My power spiked to almost 800W very briefly, there.  Total time over 125bpm was just under eight minutes; more than I'd like, but far from enough to be upset about.

All in all, I'm pretty pleased with the ride.  I'm pretty reliably pushing 120W at 120bpm, which is pretty good.  The big keys seem to be breathing very deeply and keeping my shoulders relaxed.  Going into the drops hasn't caused as much spiking of heart rate, lately, and I'm very curious why that is.

In any event, not a bad day, and I might even go out later today, once it stops raining, to get a few more miles in.  Not sure.  Regardless, I really need to wash the bike and lube the chain (and pedals; one or both is starting to squeak again).

Regardless, tomorrow will be relatively easy and Saturday will be the tough group ride.  We'll see how those go.


20150519

Not so easy

Things started ok this morning.  I got out of bed, and didn't feel as tight as the last couple mornings.  I did some preparations, then got ready to get on the bike, and found that my front tire was flat.  Not good, as that's the tube that I just patched (again) yesterday.

I filled it up, then started to change it anyway, then decided to give the existing tube a try.

It actually lasted for the whole ride, although it was definitely noticeably low by the end.  Not sure what I need to do; maybe there's another hole that I haven't found yet (though obviously a very, very small one, if so).

Regardless, I got on the road (a little late, thanks to the running around and futzing), and did a mile and change of warm-up.  Then I decided to tackle a segment where I'd recently been pushed out of fifth, into sixth, followed by racing downhill from there on another segment where I'd recently been pushed out of KOM.

The first of those, I got my third-best time, which was disappointing.  The second... I can't find the segment, so I'm a little confused.

Regardless, after those two, I headed for the hills, to do some climbing.  And I guess I did ok there, but not well.  Really, it was a pretty frustrating ride all the way around.  I had no endurance at all.  And the power meter was out, again.  I did get the pictures for bending the leads in the meter that they were supposed to send earlier, but didn't get a chance to try bending them correctly (I was not surprised to see that I did it wrong the first time).

One thing that was a little annoying was that I didn't have time to do a proper cool-down.  That meant that recovery won't go as well, and also means that I was several miles short of where I'd've like to've been.  Still, I did a little over 13 miles at 17mph, almost 1100' of elevation, with over 22 minutes at/above threshold.  Although I'm much more sore than I'd hoped, and didn't break my record on that one segment, it's still hard to call all that a disappointment.  Certainly no more than a minor one.

Tomorrow will be a much longer ride, with the group ride out through Vienna to Herndon.  Hopefully I'll wake up in time to get there.  And be less sore when I'm done.

20150518

Peaceful mornings

Friday morning was just going long and slow, exercising but still getting ready for the rough ride on Saturday.  I did my long figure eight, which is 25 miles through Arlington and Falls Church, touching a little bit of Alexandria as well.

The weather was lovely, in the mid-50s, so the hour:forty-five was spent enjoying the calm.  I kept my heart-rate at a nice 120bpm avg, and kept the max to 130, although I probably spent a bit longer over 125bpm than I would have preferred.  Still, that hit all my goals (14.5mph, 900' elevation; the only downside was the lack of power data again.

I actually got out on my bike twice later in the day, once to escort my daughter (on her bike) to school, and again to bring her back.  That added another five or six miles, plus a couple hundred feet, but was far from being hard work.

On Saturday, I did the same group ride again, which turned out to be a larger group than normal.  It was good, though; I didn't mind the extra people around.  I didn't get as early a start as the last couple weeks, so my warm-up before meeting the group was only a mile or so.

Once we got on the road, things went smoothly for a while.  Where things started to go downhill was the pot-hole that I hit eleven miles or so in.  It knocked a bidon out of the holder of the guy in front of me, and caused a small pinch flat for me (though I didn't realize it for another half-mile or so, as it was a small one).  But I did have to stop, while everyone else plowed on.

The one good part was that they were starting a loop a bit ahead of where it happened, so I was able to just go backwards around the loop once I'd replaced the tube (I suck at patching, so I prefer to just replace, and do the patching at home).  I think I ended up about three or four miles short of the group, and I did miss the big hill (although I'd've gotten my ass kicked there, I still wish I hadn't missed it).

Still, I did meet back up, and we finished the ride.  It was tough; I will admit.  I mostly kept up, but did fall behind by quite a bit one time.  But at least that was the only time.

I had a whole bunch of PRs and near-misses over the thirty-one miles.  That took an hour:forty-one, so we were cooking.  I did 1400' of elevation; I imagine the rest of the group did another three hundred or so.  I did just over half an hour at or above threshold, so that was great.  Of that, almost five minutes was in zone five, which is fabulous.  Man, was I tired at the end, though.

And I had a bit of a teaser; I had taken the battery out of the power meter that morning, and attempted to bend the negative lead (on Stages' advice) to ensure good contact.  That worked, insofar as I got power data for the first five miles.  Unfortunately, I didn't have data for the last twenty-six, which was when we were really pushing.

So I can't say anything about power zones.  Have I mentioned, recently, that I'm not happy with Stages' performance?  I'm a fingers-breadth away from asking for my money back.  Basically, if they don't replace my meter again right away, with the replacement working perfectly, I'm going to be demanding it.  The hassle has not been worth the price (is my situation typical with them?).

After that struggle Saturday, yesterday morning was just a long, slow ride that followed a longer variant of my figure eight route that I did on Friday (basically, the same except for adding a couple miles to go down into Old Town Alexandria).  I was just taking it slow, still recovering from the rough ride the day before.

It totaled up to thirty miles over a little more than two hours, with 900' of elevation.  I didn't do as good a job with my heart rate, but I did make it back before the rain hit (it started a light drizzle within minutes of my return, which became a harder rain later).

But even the heart rate wasn't terrible.  I maxed out at 132bpm, with an average of 121bpm.  Not perfect, certainly, but not terrible.  And speed was 14.4mph, which also ain't bad.  I think I remember hitting 15.9mph or 16mph over the first hour; granted, mostly downhill, but that was still pretty darned good for a recovery day.

Today... well, my legs have been a little sore the last couple days (especially just getting out of bed), so I decided to take it even easier.  Not just keep the exertion level down, but also the miles.  And that was reinforced very quickly.

When I got ready to take the bike out, I noticed that the front tire was a little low.  Ok, I hooked up the pump and it was a LOT low.  I filled it up, and it looked good.  But half a mile in, that leak had sped up a bunch, and I had a flat (bad patch on that tube, I think).  I replaced the tube (again) and got going.

I had been thinking about doing my 15-mile loop, but decided to cut it even shorter than that.  I ended up only doing about eight miles, then decided that was too short, and did a very short loop around the neighborhood that added half a mile or so.  Strava has my speed at 12.8mph, although that seems a little low.

I had power data, I now see, but it cut out about when the tire went flat, and never came back.

On the plus side, the rain stayed away, and my legs didn't feel bad at all.  We'll see how they are in the morning.  And I re-did that patch, and I think I know what I did wrong the first time.

Another benefit was that I got home really early, which gave me time to get laundry started.

I wanted to get my daughter to ride to school again, but the forecast was calling for rain, and there's no covered place to leave her bike at school.  So we skipped on that, and found we only got a few minutes of rain all day, and that right before I picked her up.  If I'd picked her up right after school, it would have been fine.  *sigh*

Anyway, I think I'm going to do another hard ride tomorrow, maybe in the hills (or maybe my Arlington trail loop, which I haven't done in a while), then the group ride on Wednesday.

20150514

Another debacular finish

I watched last night's Caps game fully in mind of the Caps long (and terrible) history of finishing series' where they lead by two games.  It was certainly exciting when OV scored early, to give the Caps the lead.

On that one, and beautiful MarJo backhand found OV alone in the high slot.  OV's shot actually found Lundqvist leaning the right way, covering the angle, but also found the top corner.  No way in hell was that shot getting blocked.

From there, it was good to see the Caps not turtle down into a defensive shell, but they still gave up a late goal to tie the game up (yeah, I just elided more than two-thirds of the game).  That pushed the game into overtime, where the Caps looked very good (several seriously dominant shifts that forced some really good saves, but didn't find the back of the net).

But then they iced it and lost the resulting draw.  The puck went back to the point for a long shot, whose rebound went right to an uncovered Stepan for an easy goal.  Such an anticlimactic way to end.

Such a familiar ending for the Caps.

Only two positives, here.  One, I think the Caps will be better next year (especially if Trotz finds it in him to trust Bura more).  And two, at least they didn't go further into OT.  Another quadruple OT loss would have had me losing my mind.

I'm now going to try to forget about the Caps for the next several months.

Relaxing

This morning, I got up a little early, and tried to get out of the house a bit quicker than usual.  That kind of worked, although I had to take my shoes off and put them back on when I realized I'd forgotten to get my front light off the charger (right before leaving).

Still, I got out at 0510, and got going immediately.  Almost immediately, I was shocked to see that I had no power data again.  Time for some very angry words to Stages.

Also, what hit me even before that was that I'd forgotten it was going to be a little chilly this morning (about 50F).  I decided against turning around, though, and soldiered on, somewhat chilled (actually, quite chilled by the end, at least in my hands).

Other than that, things went really well.  I was pushing a bit more than usual (for a gentle day, at least), and still keeping my heart rate down.  I did my long figure eight that goes down to Alexandria (though a few blocks short of Old Town), and finished off with something close to my usual finish.

Overall, almost 25.5 miles, 1000' of elevation, and an average of 14.4mph.  I really wish I had the power data to go with it, because I'm pretty sure that's an average over 120W.  And my heart rate maxed at 132bpm (on a downhill, amazingly, where I hit 38.9mph; fun!) with only a minute and eight seconds over 125bpm.  That's damn-near perfect.

The only downside to the whole thing was that, as I mentioned, my hands were really cold by the end.  Fingerless, spandex gloves are not made for that temperature.  It was bad enough that I, at one point, had trouble waving thanks to a car that waited for me.  No bueno, that.

Still, it didn't reach the point of pain, and felt fine within a minute or so of going inside, so I'll take that trade.

Another easy day tomorrow, then group ride on Saturday, hopefully.  Details TBD.  And hopefully the rain on Saturday will hold off until after the ride.