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Jun 14, 2026, 6:04 am

Sunday Morning WOW!! 😊😁

Sunday Morning WOW!!! 😁👌🏻

Steady State Cardio #4

Decided to get an early start before it got too hot. Had a Carbs gel and it was absolutely delicious. Have you ever heard of anyone saying that about a gel? Not thick and gooey like eating a squashed banana slug (imagine that). I think I could almost live on Carbs gels, plus protein shakes and maybe the odd steak or 4.

The wacky MUP on Kingsway is actually not terrible on a Sunday morning.

Did a rudimentary clean of Stanley's chain/drivetrain yesterday, as I knew it was coming apart today and back to waxing.

So f'ing nice living here and nobody to worry about making noise (graveyard shift work sucks), having bikes out, counters with bike stuff on them, etc.

Sunday Morning WOW!!! 😁👌🏻 Steady State Cardio #4 Decided to get an early start before it got too hot. Had a Carbs gel and it was absolutely delicious. Have you ever heard of anyone saying that about a gel? Not thick and gooey like eating a squashed banana slug (imagine that). I think I could almost live on Carbs gels, plus protein shakes and maybe the odd steak or 4. The wacky MUP on Kingsway is actually not terrible on a Sunday morning. Did a rudimentary clean of Stanley's chain/drivetrain yesterday, as I knew it was coming apart today and back to waxing. So f'ing nice living here and nobody to worry about making noise (graveyard shift work sucks), having bikes out, counters with bike stuff on them, etc.
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By: Tracey Eide
Started in: Port Coquitlam, British Columbia, CA
Distance: 17.1 km
Selected: 17.1 km
Elevation: + 80 / - 81 m
Moving Time: 00:56:57
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Page Views: 12
Departed: Jun 14, 2026, 6:04 am
Starts in: Port Coquitlam, British Columbia, CA
Distance: 17.1 km
Selected distance: 17.1 km
Elevation: + 80 / - 81 m
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:16:31
Selection Duration: 4591
Moving Time: 00:56:57
Selection Moving Time: 00:56:57
Stopped Time: 00:19:34
Calories: 653
Max Watts:
Avg Watts: 191
WR Power
Work
Max Speed: 38.1 kph
Avg Speed: 18.0 kph
Pace: 00:04:28
Moving Pace: 00:03:19
Max Cadence: 91 rpm
Min Cadence: 11 rpm
Avg Cadence: 60 rpm
Max HR: 138 bpm
Min HR: 91 bpm
Avg HR: 117 bpm
Heartrate zones:
Zone 1: 19 minutes
Zone 2: 22 minutes
Zone 3: 4 minutes
Zone 4: 0 minutes
Zone 5: 0 minutes

Time spent at or above each speed
Average grade at each speed

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