Derek “Devious” Gebhard

Did a twenty minute backyard swim today aftet work. Felt pretty good but swimming is still tough! Have to swim more!

Workout:

• Type: Swim
• Date: 06/15/2009
• Time: 17:00:00
• Total Time: 00:20:17.00
• Calories: 160
• Distance: 858.88 yd
• Average Pace: 2:22.05/100yd

Workout:

• Type: Cycle
• Date: 06/14/2009
• Total Time: 1:13:56.00
• Calories: 972
• Distance: 18.5 miles
• Average Speed: 15.01 mph

Workout:

• Type: Cycle
• Date: 06/13/2009
• Total Time: 1:49:47.00
• Calories: 1444
• Distance: 28.64 miles
• Average Speed: 15.65 mph

Workout:

• Type: Cycle
• Date: 06/11/2009
• Time: 16:30:00
• Total Time: 1:56:27.00
• Calories: 1531
• Distance: 29.32 miles
• Average Speed: 15.11 mph

Workout:

• Type: Run
• Date: 06/10/2009
• Total Time: 00:39:19.00
• Calories: 326
• Distance: 3.1 miles
• Average Pace: 12:41.1/mile

Hit up the range road loop for the first time yesterday with the little bro and Father, you guys are beastly doing that at 18+ mph average!!!! The rollercoaster ride to the top of “The Hole” was most likely some of the hardest biking I’ve done, set beside Fouche Gap of course. Overall it was a good ride, Kyle did well and as always my Father did. It was extraordinarily hot which made it a little tougher though, 5 PM on that asphalt was a little warm Hopefully riding this one a bunch will help me greatly with my hills.

Workout:

• Type: Cycle
• Date: 06/09/2009
• Total Time: 1:26:59.00
• Calories: 1143
• Distance: 22.5 miles
• Average Speed: 15.52 mph
• Max Speed: 41.5 mph

A family bike ride, now that’s what I’m talking about. We had everyone out and it was a blast. First time I had ever gotten to ride out at Fort Gordon and it was really nice. Not too many cars, lots of stuff to look at and some serious hills to climb. Kyle performed excellently and I was pride of him along with my Mother who did well keeping up with us even on a semi-ride bike but not really. I’m getting better at hills, watch out.

Workout:

• Type: Cycle
• Date: 06/07/2009
• Time: 17:00:00
• Total Time: 1:11:53.00
• Calories: 945
• Distance: 18.6 miles
• Average Speed: 15.53 mph
• Max Speed: 43.8 mph

Second Outspokin’ ride I have been on, I love these things. From the beginning of the ride I was trying to keep up with the fast pack until we got to the first check point about 9 miles in. I actually accomplished my goal. Feeling pretty good about myself and the fact that I hadn’t been able to ride with my Father much lately I decided to go with the new group of people, some who had never ridden before. Being somewhat in charge of this pack with my Father was a pretty cool experience and I got to ride and chat with the new boss a good bit. It was a good recovery ride back to the check point about 21 miles in. From the check point back it was a push for my Father and I. We averaged over 20 mph for about 6 miles until we hit downtown and the lights kept holding us up. It was fun, I enjoy riding fast. Overall awesome ride and I will look forward to this every Saturday.

Workout:

• Type: Cycle
• Date: 06/06/2009
• Time: 09:30:00
• Total Time: 1:53:36.00
• Calories: 1493
• Distance: 29.32 miles
• Average Speed: 15.49 mph
• Max Speed: 43.9 mph

Played some pick-up with some buddies and a lot of people ended up showing up, good times.

Workout:

• Type: Other
• Date: 06/05/2009
• Time: 17:00:00
• Total Time: 2:00:00.00
• Calories: 800

So, the little brother got a bike to ride. Being excited about this purchase he made on Thursday evening we tried to hit Fort Gordon and range road for a ride, but alas, thunderstorms. So, feeling like he needed to get a ride in quick I decided to do a lunch ride Friday. Hit Fury’s Ferry and Deep Gap Road. First time I had been this route and it was pretty nice. Kyle did well for his first ride and I told him he will only improve from now on, like I myself have been doing.

Workout:

• Type: Cycle
• Date: 06/05/2009
• Time: 12:00:00
• Total Time: 1:22:37.00
• Calories: 868
• Distance: 18.77 miles
• Average Speed: 13.63 mph
• Max Speed: 41.5 mph