趁著新計劃的始動，我想也是差不多該重新活化這裡的時候了。
繼上次闊別後，晃一晃四年過去；我讀了一個研究所，也真正成了教練和按摩師。出過國，比過國際賽和全國錦標，帶過選手，理想和偶像實現又幻滅，機緣造化，夢想趕鴨子上架。
體育這條路，到目前為止自忖走得很幸運；雖然成就不如預期，但機會的出現也往往都不如預期。但這種兵來將擋、水來土掩、過了就丟一邊的做法絕對不可以是常態，新的計劃帶來新的責任，必須開始做好追蹤，才能夠從成功裡面也學到教訓，失敗時也才不會死得不明不白。
其實也不過就是一些我跟客戶耳提面命的道理，如此罷了！
2015年10月5日 星期一
Training log Sep. 2015
9/1 5x 5x 挺舉 70kg (rest = 3min) + 力量耐力
9/2 V2 30min
9/4 挺舉 90kg 破個人最佳
9/5 5x 3min V6, rest = 2min
9/6 場地測試 (定點起跑單圈 23.995s 破個人最佳)
9/7 全休
9/8 午 4x 200m 俯衝 (10sec > 1000Watt)
9/8 晚 5x 5x 挺舉70kg (rest = 3min) + 5x 3x 90%1RM (蹲舉/握推 rest = 3min)
9/10 午 5x 15sec 滾筒低阻力衝刺 (14sec > 210rpm)
9/10 晚 (過度疲勞，原訂重量訓練無法執行)
9/11 2x 50min V2
9/12 3x 15sec 滾筒低阻力衝刺 (14sec > 220rpm) (無data)
9/13 與白家銘做速耐力訓練 (5x 上坡衝刺150min，嘗試超越) (練習車無data)
9/14 2x 50min V2
9/10 晚 (過度疲勞，原訂重量訓練無法執行)
9/11 2x 50min V2
9/12 3x 15sec 滾筒低阻力衝刺 (14sec > 220rpm) (無data)
9/13 與白家銘做速耐力訓練 (5x 上坡衝刺150min，嘗試超越) (練習車無data)
9/14 2x 50min V2
9/15 (午) 基礎耐力檢測 (晚) 力量耐力
9/16 快速耐力
9/17 全休
9/18 (晨) 2x 1hr V2 (午) 快速耐力
9/19 公路緩和騎乘20min
9/20 速度 & 定點起跑技術訓練
9/21 (午) 快速耐力 (晚) 最大力量
9/22 公路緩和騎乘1hr
9/23 力量耐力
9/24 全休
9/25 公路緩和騎乘2hr9/22 公路緩和騎乘1hr
9/23 力量耐力
9/24 全休
9/26 北海岸20km公路計時賽 (平均功率224W，平均心跳188bpm)
比賽前五日計畫：
9/27 全休
9/28 速度比賽前五日計畫：
9/27 全休
9/29 力量耐力
9/30 全休
10/1 全休 & 移動
10/2~4 新竹比賽
10/2
[爭先賽]
200m 助跑計時：11.269s 排位第八 (與第一順位差距0.8s以內)
實戰第一輪：對戰第五順位 (10.864s)
先行，剩餘一圈300m發動攻擊，最後直道30m被追回超越，敗
實戰敗部復活 (3取1)：做斷層掩護隊友，第二名，未晉級
10/3
[團隊競速][爭先賽]
200m 助跑計時：11.269s 排位第八 (與第一順位差距0.8s以內)
實戰第一輪：對戰第五順位 (10.864s)
先行，剩餘一圈300m發動攻擊，最後直道30m被追回超越，敗
實戰敗部復活 (3取1)：做斷層掩護隊友，第二名，未晉級
10/3
負責第二順位
1接2交接失誤再加速，最後1/4圈衰退再導致2接3失誤
最終成績較去年慢約三秒(1:10:6X)，第五名未晉級
[競輪]
敗部：八人，取前三晉級準決賽，發動攻擊被追回，未晉級
10/4
[爭先賽]
200m 助跑計時：11.631s 排位第八 (與第一順位差距0.8s)
實戰第一輪：對戰第一順位 (10.840s)
先行，剩餘一圈半500m發動攻擊，最後1/4圈被追回超越，敗
2013年2月17日 星期日
KENDA kaliente PRO 使用心得 (追蹤報告)
[It's like the Terminator... it just won't die]
認識我的人可能知道，我前不久跑到澳洲去，
我的指導教授讓我使用教育部的補助計畫，趁暑假時去到墨爾本大學，學習一些電腦模擬的技術。其實也不過就是用套裝軟體幫忙算牛頓第二定律罷了，國中生代數學過解聯立方程式就會，有那麼難嗎？要三個月！
(傻瓜，不難的話也不會要用到電腦來解了。)
2013年2月15日 星期五
Friday Fitness & Bikefit 星期五單車 "fitting" 初體驗
[A quick and dirty fit.]
最早先我們認識的機緣是，我打算在畢業開始工作後認真朝國手的目標邁進，因此希望把我身上的一些毛病給先修好；以汽車的講法就是底盤補強、四輪定位之類。於是我開始在網路上面搜尋有關 fitting 的服務，結果這個人就透過臉書丟我私訊；說你在尋求協助嗎? 我是某某和某某系統認證合格的 fitter，我可以提供調車服務，而且不滿意二話不說全額退費，no questions asked!我想說你這麼有信心！結果一問之下，怪怪嚨滴咚，價碼是一萬兩千五不打折！不過心想去認識一下聊聊也不礙事，當作學習新知好了。
於是...
2013年2月7日 星期四
Updates 7th Feb. 2013
Haven't done a post for a long time, and maybe, just maybe, it's time to post some follow-ups. Just in case that anybody is reading this blog.
Well when do we start... the last post "about me" was that I joined the Army and was going to to the jump school. Turned out that just attending the jump school doesn't make you a proper paratrooper, not at all in my opinion. The ROC paratroopers has long lost it's capabilities as a fierce troops. Nowadays, only some of the few who are in the airborne assault squadron (temp. trans) or have been through the scout/sniper trainings still live up to the spirits of spec warriors. The rest of us were just a bunch of dumb-ass low-life camouflage-wearing posers who's done five times of static line from the side hatch of a C-130. Kind of knew this before I went in... but actually experiencing it all is still frustrating. It was a world where image out weighs the real stuff; and frankly, it's not like the image was that good either.
Well when do we start... the last post "about me" was that I joined the Army and was going to to the jump school. Turned out that just attending the jump school doesn't make you a proper paratrooper, not at all in my opinion. The ROC paratroopers has long lost it's capabilities as a fierce troops. Nowadays, only some of the few who are in the airborne assault squadron (temp. trans) or have been through the scout/sniper trainings still live up to the spirits of spec warriors. The rest of us were just a bunch of dumb-ass low-life camouflage-wearing posers who's done five times of static line from the side hatch of a C-130. Kind of knew this before I went in... but actually experiencing it all is still frustrating. It was a world where image out weighs the real stuff; and frankly, it's not like the image was that good either.
2012年10月8日 星期一
跑了四場爭先賽... Blackburn Summer Sprint Series
昨天在墨爾本近郊的 Blackburn 自由車場，比了一站由俱樂部主辦的爭先賽；總共出賽三場，加上打進三四名決賽
有影片可看...但可惜因為天冷，沒穿上e-MA車衣出賽(我沒買長袖隊衣，昨天穿了銀纖長內衣 + 刷毛防風長車衣才勉強不冷)
有影片可看...但可惜因為天冷，沒穿上e-MA車衣出賽(我沒買長袖隊衣，昨天穿了銀纖長內衣 + 刷毛防風長車衣才勉強不冷)
2012年8月23日 星期四
2012年5月27日 星期日
2010年11月21日 星期日
2010年10月10日 星期日
我們屹立在太平洋上 (En. translation)
A marching cadence of ROC army:
http://www.youtube.com/watch?v=g0wo5-y5TEc
我們屹立在太平洋上
We stand still on the Pacific Ocean
任世局變幻
Hoever the world becomes
驚濤駭浪，我們絕不畏懼，絕不頹喪，
Howev er the strom strikes, we never fear, we never disprit
我們在艱苦中茁長，壯大堅強，
We grow in toughness, which makes us grow strong
我們的熱血沸騰，像浩浩大海，
Our blood flows, like the sea around
我們的意志堅定，像巍巍山崗。
Our will is firm, like the mountains found
團結奮鬥，莊敬自強，執真理的大纛，
Hung together we thrive, self-respected we bear, the flag of truth we fly high
我們屹立在太平洋上，像黑夜的明燈
We stand still on the Pacific Ocean, like a lantern in the dark night
我們屹立在太平洋上。
We stand still on the Pacific Ocean.
http://www.youtube.com/watch?v=g0wo5-y5TEc
我們屹立在太平洋上
We stand still on the Pacific Ocean
任世局變幻
Hoever the world becomes
驚濤駭浪，我們絕不畏懼，絕不頹喪，
Howev er the strom strikes, we never fear, we never disprit
我們在艱苦中茁長，壯大堅強，
We grow in toughness, which makes us grow strong
我們的熱血沸騰，像浩浩大海，
Our blood flows, like the sea around
我們的意志堅定，像巍巍山崗。
Our will is firm, like the mountains found
團結奮鬥，莊敬自強，執真理的大纛，
Hung together we thrive, self-respected we bear, the flag of truth we fly high
我們屹立在太平洋上，像黑夜的明燈
We stand still on the Pacific Ocean, like a lantern in the dark night
我們屹立在太平洋上。
We stand still on the Pacific Ocean.
2010年9月20日 星期一
Joined the army!
Starting last month (Aug. 17th), I was bound to be one of the ROC* troops for... exactly 11 months. And while in boot camp, I thought I'd join the paratroopers, just to get a taste of it. Otherwise, it could well be 11 months totally wasted. At least as a paratrooper, I'll get five free jumps, plus another month's training in the mountains.
During boot camp we practiced stupid stuff like bayonet fencing (?), marching, some simple PT (running & push-ups)... the lot. The coolest thing I remember was: during my 6-round, 175m shooting final exam, the handguard on my rifle (which didn't belong to and wasn't maintained by me, but rather belonged to some other company under the same regiment... this I had to clarify) went "bang" and just disintegrated! And afterwards I just collected the pieces, held them as if it was intact, and got off the rifle range. Squad leader was rather pleased by this kind of reaction.
Anyway... hope the days coming be all good.
* Republic of China. Weird, huh? Although technically, THAT is the official name of the governing regime in Taiwan; the "free China" that'd overthrown the Ching Dynasty, and fought the WWII; as opposed to the Communist China that is today.
Training Log September 2010
9/19
Roller easy 20min. This is after a long break of army boot camp and some seriously annoying flu.
9/20
Morning: Push-ups x 50, Chin-ups x 10.
Afternoon: Roller 30 min tempo.
Evening: "Modified" push-ups (reduced load) x 70, Chin-ups x 10.
Preparing myself for the up-coming challenge! :D
Roller easy 20min. This is after a long break of army boot camp and some seriously annoying flu.
9/20
Morning: Push-ups x 50, Chin-ups x 10.
Afternoon: Roller 30 min tempo.
Evening: "Modified" push-ups (reduced load) x 70, Chin-ups x 10.
Preparing myself for the up-coming challenge! :D
2010年8月30日 星期一
2010年8月5日 星期四
Training Log August 2010
8/2
Intervals: 1min x5, 1min rest inbetween. Origionally planed to do 8 or 10 reps as a set, but I forgot to use my favorite Sistux chamois cream and me crouch started to burn :(
No significant sensations in the legs. Just wanted to prevent any chance of abrasion so as not to interfere with the up-coming trainings.
8/3
2hr morning ride mid intensity-tempo (2 laps around national road race course), with several sub-maximum "long sprints" (seated, above pursuit efforts and held for a minute or slightly over). Also practiced starts (60~70% of my all-out kilo start).
8/5
Recon training. The Sunday TT course turned out to be pretty ideal: out and back, pretty much all flat route along a river enbankment, not much traffic; and I found a reasonable race pace (and gearing) on the way back... but interuped by a wrong turn.
The total racing distance is 26km and a bit. Hopefully no wind. Wanted to get inside 40 minutes... prabably acceptable on a road bike with doun-tube shifters? Although I'd be using borrowed 4-spoke carbon wheels and a "pseudo" TT position. But the sweat's gonna make the top bars slippery.
My saddle needs to get dialed-in before tomorrow, just a minor tweak (within 3mm). Probably recon training again?
8/6
Recon training again, but only did 1/3 of the race distance because I've bruised my forearms. Also found that the course is acutually a little bit of ascent going out... but pacing and gearing would be no problem. With (borrowed) racing wheels I think 27km should take me about 47 minutes. Anything under 45 would be quite satisfying.
The saddle is almost done. Only need to ride the rollers tomorrow to address my pedaling motion (still not silky-smooth to say the least). But discomforts in the hip joint is gone.
Gonna repack my front hub tonight!
8/7
Rode 30min on the rollers. Big bummer... had to pass the race tomorrow for some reason.
8/10
"Training" is coming to an end now... no more reason to keep riding before boot camp. Did a 1400m run today (6 minutes and a bit); I heard that the standards in the military is like you'll get a pretty good score for 3000 meters if you get under 13 minutes.
Running exposed numerous weak spots in my core muscle group.
Intervals: 1min x5, 1min rest inbetween. Origionally planed to do 8 or 10 reps as a set, but I forgot to use my favorite Sistux chamois cream and me crouch started to burn :(
No significant sensations in the legs. Just wanted to prevent any chance of abrasion so as not to interfere with the up-coming trainings.
8/3
2hr morning ride mid intensity-tempo (2 laps around national road race course), with several sub-maximum "long sprints" (seated, above pursuit efforts and held for a minute or slightly over). Also practiced starts (60~70% of my all-out kilo start).
8/5
Recon training. The Sunday TT course turned out to be pretty ideal: out and back, pretty much all flat route along a river enbankment, not much traffic; and I found a reasonable race pace (and gearing) on the way back... but interuped by a wrong turn.
The total racing distance is 26km and a bit. Hopefully no wind. Wanted to get inside 40 minutes... prabably acceptable on a road bike with doun-tube shifters? Although I'd be using borrowed 4-spoke carbon wheels and a "pseudo" TT position. But the sweat's gonna make the top bars slippery.
My saddle needs to get dialed-in before tomorrow, just a minor tweak (within 3mm). Probably recon training again?
8/6
Recon training again, but only did 1/3 of the race distance because I've bruised my forearms. Also found that the course is acutually a little bit of ascent going out... but pacing and gearing would be no problem. With (borrowed) racing wheels I think 27km should take me about 47 minutes. Anything under 45 would be quite satisfying.
The saddle is almost done. Only need to ride the rollers tomorrow to address my pedaling motion (still not silky-smooth to say the least). But discomforts in the hip joint is gone.
Gonna repack my front hub tonight!
8/7
Rode 30min on the rollers. Big bummer... had to pass the race tomorrow for some reason.
8/10
"Training" is coming to an end now... no more reason to keep riding before boot camp. Did a 1400m run today (6 minutes and a bit); I heard that the standards in the military is like you'll get a pretty good score for 3000 meters if you get under 13 minutes.
Running exposed numerous weak spots in my core muscle group.
2010年7月27日 星期二
Crap
That's shit...
So I started playing with my settings the other day, thinking about using my track bike to do some pedaling drills (speed, balance, TT position etc) on the rollers. And then after I loosened up the right extension I heard a "PONG", and this happened.
At first I thought the screw had been... eh, screwed. Turned out to be much worse. You'll see in the close-up picture the clamping mechanism of the brackets. The "lower" part (here the upper half since the bar assembly had been turned over) acted as the fastening device of both the arm pad and the extension.
During assembly, these two interfaces were fastened alternately, although not by intension but rather by the trial and error process of setting up the bars. Thus, after I loosened up the extension clamp, the alloy couldn't bear the huge tensile stress posed by the other clamp, and the thing just fucking gave.
Note that also, due to this "unique" design, you cannot really crank them both up (the bracket onto the base bar & the extension mount into the clamp) without torquing the screws to ridiculously high figures, for in essence, the two clamping mechanisms acted like two counter actions against each other; i.e.: when one of them is tightened up, it pulls the other loose. That's plainly stupid design flaw.
I could have also eased up on the screws, but since this was for track use, you don't want to take any chances. I have experienced my aerobars shifting in a kilo, just after sitting down in the back strait, floated the rest of the first lap, and started banging out of turn two in my second lap. I pulled up so hard I ended up being Floyd Landis. Not fun. No fucking fun when it's a kilo.
Now I wonder should this incidence be noted by the seller...
2010年7月13日 星期二
My bikes
The bike that I used during the 2009 nationals, a second-hand Benotto. I suspect a "Modelo 2700".
It's not hard to qualify as a representative for Taichung city... but to get anywhere near the podium is another thing. I failed the Keirin qualifying round (3rd from last) and only did 1'16 something in the kilo. (PB for kilo is 1'15"021.) Winning time is like 1'03.
Those bars were not the same I used in last year's race by the way. But all else pretty much the same, save for those training wheels.
The cranks were Sugino... not sure of the model name, but they were of 110BCD and originally came with 3/32" 44T single speed chain ring. That one in the photo was an FSA road model (50T).
New setup for my aero bars. I used a similar stem (actually sharing one same part) and a MAVIC bull horn last year. But this setup allows me to go just a little bit lower, and the base bar also provides a wider clamping section.
Originally a mountain bike riser stem... two of the similar products merged into one, actually. These new "ahead" parts allow a few degrees more rotation downwards, getting lower and more towards the rear. Stiff as hell, this chunk of metal...
And as you can see the clip-on's are naturally set wide apart due to this special stem; so wide in fact, they're at the widest the base bar can take! The elbow pads were then set rather well but that was simply an accident.
Another view. As can be seen here my base bar was nearly touching the head tube. One trouble you'll encounter when you set up a mass start bike for time trial. In my opinion.
And last... my current road bike.
Since there won't be any racing in quite a while, I've chosen a steel frame and didn't bother with integrated shifters. :)
SITREP
3rd day into the study. Yup, I'm back at it once again... but this time for different goals. Graduation from college has not been an option anymore (as I've failed completely), but after five years of hanging around, I'd be able to attend the exam for grade school using the equivalent education level acquired during this period.
But when? Two years after would be the most possible. That's including 14 months in the military, starting (hopefully) late this August or early September. In other words, the exam would take place in March-April 2012, about four to five months after I'd served my time.
Not too much time to get ready, but just about enough. Subjects: engineering math (calculus, differential equations, linear algebra, probability), mechanics(statics/dynamics), and mechanics of materials. (And maybe English.) Yup, this time I'm heading for the one direction that I should have headed five years ago: mechanical engineering!
Well it's a bit weird to say the least, but my family, esp. parents, still expect me to at least get a degree. Whether this would be of any help... I don't know. Because deep down I still want to be an athletic coach, or a masseur. And I'm pretty sure, a grade school degree in ME isn't going to be of too much help in that area. But there being nothing else to do, and since these subjects aren't as boring anyway, I'll just do it as a past time.
They say that only the experience of military service separates the men from the boys. I wonder, would I then be really able to decide things on my own, as a grown man?
2010年7月7日 星期三
Well... failed school after all.
All that effort to get in, only to get kicked out after... five years. But still in some way I am relieved. I never wanted to put my heart into the electrical engineering stuff antway... mechinaries, that was the real shit that got me interested.
Now the next step is of course military service. And after that, not clear yet. I might get back into study... I don't know. For now, I'd say I prefer the job as a masseur. We'll see. Five years is a real long period to be wasted, and, it had truely worn off any of my confidence in pursuing academic achievments.
I think getting back on my bike would help clear some thoughts?
Now the next step is of course military service. And after that, not clear yet. I might get back into study... I don't know. For now, I'd say I prefer the job as a masseur. We'll see. Five years is a real long period to be wasted, and, it had truely worn off any of my confidence in pursuing academic achievments.
I think getting back on my bike would help clear some thoughts?
2010年7月2日 星期五
Training log July 2010
7/1 & 7/2
5 hr low intensity (moderate 40k climb).
Went to 清泉 (Ching-Chuan, clarity springs) in Hsinchu county. It was a route along the pretty valley of a creek. Went down to the river bed to fill my water supply and get natural cold water spa for FREE!
It's a pity I forgot to take a photo with my phone... but the camera sucks anyway.
7/7
Rode about 100 back home along with a guy of the Giant Asia Raing team. Moderate intensity. Real strong head wind... not fun. Even more "not fun", after getting home, I got the e-mail noting that I'd flunked out. No more school, at last?
7/15
1.5-HR morning ride, mid intensity, small (but a little bit steep) climb about 1k. This ain't gonna be a "training" log is it...
7/18
1.5-HR very low intensity, hill climb afterwards (Chung-Tai Rd)
7/21
1.5 hr morning ride (two laps tempo around last year's National Road Race course)
7/22
morning ride 30min+ @ near LT heart rate (can't say for sure really, 'cause originally I wanted to do a 20-min LT test, but my HRM wasn't functioning properly in the first 5 or 10 minutes)
"Criterium" mode around a small park near my home :)
7/24
3hr morning ride, mid-high to high intensity (3 laps around national RR route)
7/25
2hr morning ride, low to mid intensity, with occasional sprints. Neck and torso a bit fatigued to do decent training, but legs are good.
7/26
LT testing in the morning, failed (pushed the chrono button instead of "training time", so no data was recorded... damn)
Heart rate down to around 70~85 after dinner (and a 30-min nap in the afternoon)
7/27
rained all day... used roller to do some easy training, target zone 100~140 (zone 3?): training time 1hr06'26, Tin 55'48, avg 136, max 147. Not bad for some first-attempt HR control?
My right heel seems to drop down a bit. Might be time to check the toe-in setup for my cleat.
7/28
Roller in the morning. Warm up about 15 minutes, and then work at training zone 170~180bpm... ended up average 176, max 185. Total training time: 16'59.
There's a club race coming 8th August; a 27km time trial. I think I'll need to be able to sustain above 170 for 40 minutes in order to get a good race simulation. The national RR course would serve as quite a good option for aerobic interval training: 7 minutes of hill climb per lap.
And finally, I was able to ride no-hands on the rollers! :D
5 hr low intensity (moderate 40k climb).
Went to 清泉 (Ching-Chuan, clarity springs) in Hsinchu county. It was a route along the pretty valley of a creek. Went down to the river bed to fill my water supply and get natural cold water spa for FREE!
It's a pity I forgot to take a photo with my phone... but the camera sucks anyway.
7/7
Rode about 100 back home along with a guy of the Giant Asia Raing team. Moderate intensity. Real strong head wind... not fun. Even more "not fun", after getting home, I got the e-mail noting that I'd flunked out. No more school, at last?
7/15
1.5-HR morning ride, mid intensity, small (but a little bit steep) climb about 1k. This ain't gonna be a "training" log is it...
7/18
1.5-HR very low intensity, hill climb afterwards (Chung-Tai Rd)
7/21
1.5 hr morning ride (two laps tempo around last year's National Road Race course)
7/22
morning ride 30min+ @ near LT heart rate (can't say for sure really, 'cause originally I wanted to do a 20-min LT test, but my HRM wasn't functioning properly in the first 5 or 10 minutes)
"Criterium" mode around a small park near my home :)
7/24
3hr morning ride, mid-high to high intensity (3 laps around national RR route)
7/25
2hr morning ride, low to mid intensity, with occasional sprints. Neck and torso a bit fatigued to do decent training, but legs are good.
7/26
LT testing in the morning, failed (pushed the chrono button instead of "training time", so no data was recorded... damn)
Heart rate down to around 70~85 after dinner (and a 30-min nap in the afternoon)
7/27
rained all day... used roller to do some easy training, target zone 100~140 (zone 3?): training time 1hr06'26, Tin 55'48, avg 136, max 147. Not bad for some first-attempt HR control?
My right heel seems to drop down a bit. Might be time to check the toe-in setup for my cleat.
7/28
Roller in the morning. Warm up about 15 minutes, and then work at training zone 170~180bpm... ended up average 176, max 185. Total training time: 16'59.
There's a club race coming 8th August; a 27km time trial. I think I'll need to be able to sustain above 170 for 40 minutes in order to get a good race simulation. The national RR course would serve as quite a good option for aerobic interval training: 7 minutes of hill climb per lap.
And finally, I was able to ride no-hands on the rollers! :D
(evening) 1.5 hours after dinner, roller 35 minutes easy. Tried hands off, swinging around and other balancing drills. My quads are loosened up, but glutes still a bit tight.
It's strange since I have not felt the fatigue in the quads for some time. And it happened this morning, while I was pedaling larger gear in the drops. You'd expect one to use more his glutes and hamstrings in this position, don't you?
The weather forecast says it still rains tomorrow.
7/29
PB for a 2km hill climb: 6'21 (elevation 117m, avg. gradient 5~6%)
Previous record was like 7'25 or something set about a week ago, but not exactly under TT condition, just setting a time standard. Originally I just wanted to get inside seven minutes before boot camp (6'30 might be superb).... so to get a 6'21 was outstanding.
7/30
Recovery ride 2Hr in the morning, roller easy 1Hr in the evening.
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