Screw Ironing

I am working on the Physical Efficiency Battery (PEB). Today's run at 15:05 for 1.5 miles puts me on the map with a score of 65. There are some interesting points to note. The machine claimed a maximum heart rate of 199, which is a bit out of range for my age. It's not uncommon for me to be above 170, so it may not be lying.

I wonder how high it is when it's really pounding when I am mountain biking.

today/month

Swim: 0 yd/4650 yd.
Run: 1.5/4.75 mi. 15:05
Bike: 1/15 mi. (machine)
Paddle: 0/4 mi.
Hike 0/15 mi.

Weight: 154

These are my bike buddies immediately after one of them crashed, shortening what was promising to be about a 10 mile ride, down to about 5. There's blood in that picture -- if you look.

So -- 5 mile cycling and 900 yards swimming. Why, you might ask? Ummm, errr, it's like Sunday.

today/this month

Swim: 900/2650 yds.
Run: 0/1 mi.
Bike: 5/14 mi.
Paddle: 0/4 mi.
Hike 0/15 mi.

Hey ... where's Shawn?

Well ... I've been busy ... I learned to do an Eskimo Roll (no, that's not a sushi roll). I am trying to buy a kayak. I want to learn how to read nautical charts and learn how to navigate surf with a kayak. Ummm ... guess where I am going ...

I got my kids back in college. I have a new mountain bike. I have been shooting my bow. I still have a job. I want a real vacation.

Bayfront Park

Bike Ride at Russian Ridge Open Space

5.33 miles
A loop that included the Bay Area Ridge Trail, the Hawk Trail, and the Ancient Oak Forest Trail.
Some singletrack and some old vehicular roads.
2 Burritos.









My wounds from last week are healing and my intelligence is developing a bit too. I managed to make an hour and a half ride without damaging any part of my body. I can feel the pleasant effects of a solid cardio workout, and I am thinking, oh yeah, endorfins mixed with the glisten of sweat and dirt, and fatigue, and that lactic acid burn; That feels great.

A Day of It

Ok, so I made this awesome dinner. Fresh Pacific Ling Cod and asparagus with Tator Tots and -- umm -- frozen corn. Then I worked on the Surly.

Before ...

After. Shimano Deore XL trigger shifters, Easton Bar, Ergon grips and some shorty bar ends. I adjusted the derailleurs and fiddled with every other whatnot.

Getting Ready

SO I am going tomorrow to El Corte Madera Open Space for a short ride in the coastal mountains. I threw a few extras in my bag, in addition to water and bike stuff and a raincoat. This is the stuff I like to take regardless of the reason to be away from civilization.

Princeton Tec Aurora headlamp
Firestarter (you never know) and matches
Space Blanket in case the fire gets out of control
Several goo packages
Lightstick
First aid kit with tape and intant ice pack
Streamlight Scorpion flashlight
Map, compass and GPS
Extra batteries.
Ummm, cell phone.

Here's a map of the site. Everything is open to bikes except the Giant Salamander Trail. We are going to ride the Fir Trail and try to make a loop of it,.

I Could ...

... buy one of these Surly's and make it into a mountain bike. I think I will. I'll need a small one. And a single speed Phil Wood hub. Umm, and I think I need some rims. And spokes then. And stuff. And more stuff. That should make me feel better.

A Mountain Bike ...

My son's Giant™. It is about 987% aluminum. so it must be light. It has a shock that works and two empty tires. Rumour has it that it came from Wal-Mart. No wonder it has empty tires ... and loose bits, like the crank and the headset. Otherwise it looks pretty fair. It will need a bit of adjustment here and there. I have to hand over my commuter next time I see him and we have a swap for the summer.

Now, I need some one to teach me how and where to ride it ... I hear that there are trails at waterdog lake.