Here’s the Plan
I’ve begun with the first day of my summer layoff from School Bus driving, back on June 19, 2026. That’s at the very bottom of this list. Each ride I’ll add to the top of the list here. You’ll note that there are cumulative Duration and Distance as well as those stats for each ride.
So far I’m alternating days of exercise. 7 km on low days, and 10-12 km rides on high days. Each day I’m stretching my muscles for increased flexibility.
Each day I notice my left knee is getting stronger. I know this because the pain in that knee is non-existent right now. My overall health is also being tracked.
Time in range is a measurement of the percentage of time that my blood sugar is between 3.9 and 10.0 mmols.
Target is to be 70% in range. It’s ok to go over 10.0 as long as you’re back in range within 2 hrs of eating.
Cheryl and I shoot for 100% within range – which is about impossible – but if we settle for 70% it’s too easy to sink into 50% and lower.
As my weight and fitness improve, the hope is that my body’s ability to process glucose will improve. I’m weighing myself at different times of day.
July 5, 2026
Added Nordic Walking <- click there to see an instruction video on it!
Discovered that the local oval track down the road is .83 km in circumference, and that walking around the block here at home is .81 km. or 1204 steps! Up to now I’ve been NOT WALKING due to the knee pain. But so far so good today.
The Rides!
🚴 Ride #33 🚴
Date: July 18, 2026 @20:37
Weight 215.6 @21:34
Distance > 11.65
Duration > 00:43:19
Total Distance: 291.22 km
Total Riding Time: 21:57:58 hrs
Steps > 2596
Libre2 Sensor:
- Time in range> 99 %
- estimated A1C > 7.2%
Something happened 00:10:50
🚴 Ride #32 🚴
Date: July 17, 2026 @00:29
Distance: 6.61 km
Average Speed: 17.5 kmh
Duration: 00:22:38hrs
Total Distance: 279.57 km
Total Riding Time: 21:14:39 hrs
Libre2 Sensor:
- Time in range> 98%
- estimated A1C > 7.2%
Walking around>
- Paterson Oval
- o.84 km
- 9.24 minutes
- 1100 steps
Total Steps for July 17: 3451
Weight > 216.4 @11:00
Something happened > 11:00 am
🚴 Ride #31 🚴
Stationary recumbent Bike >
Date: July 16, 2026 B
Distance: 7.87 km
- 15.22 = 7.35 + 7.87 km
Average Speed: 15.6 kmh
Duration: 00:30:04 hrs
Total Distance: 272.96 km
Total Riding Time: 20:52:01 hrs
Weight (gym) > 217.6 lbs
Treadmill >
- 0.4 km
- 00:10:01
- Pace > 00:24:33 min/km
Avg heart rate > 116 bpm
🚴 Ride #30 🚴
Date: July 16, 2026 B
Distance: 7.35 km
- 15.22 = 7.35 + 7.87 km
Average Speed: 16.5 kmh
Duration: 00:26:47 hrs
Total Distance: 265.09 km
Total Riding Time: 20:21:57 hrs
Steps > 2500
Libre2 Sensor:
- Time in range> 99 %
- estimated A1C > 7.2%
Something happened *
🚴 Ride #30 🚴
Date: July 15, 2026
Distance: 9.79 km
- 9.48+9.79=19.27
Average Speed: 16.4 kmh
Duration: 00:35:44 hrs
Total Distance: 257.74 km
Total Riding Time: 19:55:10 hrs
Steps > 2464
Libre2 Sensor:
- Time in range> 99 %
- estimated A1C > 7.2%
🚴 Ride #29 🚴
Date: July 15 2026
Distance: 9.48 km
Average Speed: 15.9 kmh
Duration: 00:35:53 hrs
Total Distance: 247.95 km
Total Riding Time: 19:19:26 hrs
Libre2 Sensor:
- Time in range> 99 %
- estimated A1C > 7.2%
Steps :
Weight > 216.2 @15:20
Something happened *
🚴 Ride #28 🚴
Date: July 14, 2026
Distance: 7.34
Average Speed: 15.7 kmh
Duration: 00:28:08 hrs
Total Distance: 238.47 km
Total Riding Time: 18:43:33 hrs
Libre2 Sensor:
- Time in range> 98%
- estimated A1C > 7.2%
Steps : 2358 steps
DSS Oval
- .45 km
- 11:58 min/km
- 5:22 duration
Weight > 215.o lbs @12:39 hrs
🚴 Ride #27 🚴
Date: July 13, 2026
Distance: 9.22+7.99=17.21 km
Average Speed: 16.0 kmh
Duration: 40:24 hrs
Total Distance: 231.13 km
Total Riding Time: 18:15:25 hrs
🚴 Ride #26 🚴
Date: July 13, 2026
Distance: 7.99+9.22=17.21 km
Average Speed: 14.7 kmh
Duration: 00:32:32 hrs
Total Distance: 221.93 km
Total Riding Time: 17:35:02 hrs
Libre2 Sensor:
- Time in range> 98 %
- estimated A1C > 7.2%
Steps : today’s total
Weight > 217.o lbs @08:10
Something happened > 11:00 am
🚴 Ride #25 🚴
Date: July 12, 2026
Distance: 5.57 km + 7.79 km = 13.36 km
Average Speed: 13.6 kmh
Duration: 00:24:37 hrs
Total Distance: 213.94 km
Total Riding Time: 17:02:30 hrs
Libre2 Sensor:
- Time in range> 98 %
- estimated A1C > 7.3 %
🚴 Ride #24 🚴
Date: July 12, 2026
Distance: 7.79 km
Average Speed: 15.0 kmh
Duration: 00:31:10 hrs
Total Distance: 208.37 km
Total Riding Time: 16:37:53 hrs
Libre2 Sensor:
- Time in range> 99%
- estimated A1C > 7.3%
Steps : today’s total 2061
Weight >
- 218.8 lbs @14:29 hrs
- History Max > 224.6 Min > 218.8
🚴 Ride #23 🚴
Date: July 11, 2026
Distance: 13.26 km
Average Speed: 14.4 kmh
Duration: 00:55:10 hrs
Total Distance: 200.58 km
Total Riding Time: 16:06:43 hrs
Libre2 Sensor:
- Time in range> 99%
- estimated A1C > 7.3 %
Steps : today’s total
- Distance> km
- Duration>
- pace>
- Steps > track
Weight > 219.4 lbs @09:08 hrs
🚴 Ride #22 🚴
Date: July 10, 2026
Distance: 10.12 + 9.65 = 19.77 km
Average Speed: 14.9 kmh
Duration: 00:40:52 hrs
Total Distance: 187.32 km
Total Riding Time: 15:11:33 hrs
🚴 Ride #21 🚴
Date: July 10, 2026
Distance: 9.65 + 10.12 = 19.77 km
Average Speed: 13.9 kmh
Duration: 00:41:34 hrs
Total Distance: 177.2 km
Total Riding Time: 14:30:41 hrs
Libre2 Sensor:
- Time in range> 98%
- estimated A1C > 7.3 %
Steps : 2773 today’s total
- Went for a walk all with Ashton
- 1x Paterson Park Oval
- Distance> .8 km
- Duration 00:11:00
- pace> 13:31
- Steps > 1033 track
Weight > 221.6 lbs @12:53 hrs
🚴 Ride #20 🚴
Date: July 9, 2026
Distance: 6.36 km
Average Speed: 14.5 kmh
Duration: 00:26:27 hrs
Total Distance: 167.55 km
Total Riding Time: 13:49:07 hrs
Libre2 Sensor:
- Time in range> 97%
- estimated A1C > 7.4 %
- 1 Gliklazide
Steps : 4241 today’s total
- Went for a walk all with Ashton
- 2x Paterson Park Oval
- Distance> 1.62 km
- Duration 00:21:52
- pace> 13:31
- Steps > 2300
Weight > 223.2 lbs @16:05 hrs
🚴 Ride #19 🚴
Date: July 8, 2026
Distance: 9.2 km
Duration: 00:39:46
Average Speed: 13.9 kmh
Total Distance: 161.19
Total Riding Time: 11:22:07
Libre2 Sensor:
- Time in range> 96%
- estimated A1C > 7.4 %
- 1 Gliklazide
Steps : 2187
🚴 Ride #18 🚴
Date: July 7, 2026
Distance: 7.28 km
Average Speed: 14.2 kmh
Duration: 00:30:42 hrs
Total Distance: 151.99 km
Total Riding Time: 10:42:21 hrs
- 2nd ride of the day
🚴 Ride #17 🚴
Date: July 7, 2026
Distance: 7.0 km
Average Speed: 14.5 kmh
Duration: 00:32:00 hrs
Total Distance: 144.71 km
Total Riding Time: 10:11:39 hrs
Libre2 Sensor:
- Time in range> 94%
- estimated A1C > 7.4 %
Steps : 4283
- Went for a walk all with Ashton
Weight > 221.8 lbs July 7/26 12:30 pm
🚴 Ride #16 🚴
Date: July 6, 2026
Distance: 18.62 km
Duration: 01:20:01 hrs
Average Speed: 14.2 kmh
Total Distance: 142.43 km
Total Riding Time: 09:39:39 hrs
Libre2 Sensor:
- Time in range> 94%
- estimated A1C > 7.4 %
Steps : 2509
Weight > 221.8 lbs July 7/26 12:30 pm
Notes:
- I went for 2 rides today
- The big one
- And a shorter one to map out a walk route for Ashton
- Next time I’ll list them as separate 😉
🚴 Ride #15 🚴
Date: July 5, 2026
Distance: 5.74 km
Average Speed: 14.0 kmh
Duration: 00:24:40 hrs
Total Distance: 118.81 km
Total Riding Time: 08:19:38 hrs
Libre2 Sensor:
- Time in range> 93%
- estimated A1C > 7.4 %
Steps : 4138
🚴 Ride #14 🚴
Date: July 4, 2026
Distance: 17.23 km
Average Speed: 15.2 kmh
Duration: 00:28:34 hrs
Total Distance: 113.07 km
Total Riding Time: 07:54:58 hrs
Libre2 Sensor:
- Time in range> 91%
- estimated A1C > 7.4 %
Steps : 3471
🚴 Ride #13 🚴
Date: July 3, 2026
Distance: 11.1
Average Speed: 14.8 kmh
Duration: 00:44:53 hrs
Total Distance: 105.84 km
Total Riding Time: 07:26:25 hrs
Libre2 Sensor:
- Time in range> 90%
- estimated A1C > 7.4 % ! ! !
Weight: 224 lbs @10:40:00
Steps : 1240
🚴 Ride #12 🚴
Date: July 2, 2026
Distance: 7.21 km
Average Speed: 14.7 kmh
Duration: 00:24:24
Total Distance: 94.74 km
Total Riding Time: 06:41:32 hrs
Libre2 Sensor:
- Time in range> 90%
- estimated A1C > 7.5 %
Weight: 221.0 @17:00:00
Steps : 2267
🚴 Ride #11 🚴
Date: July 1, 2026
Distance: 5.49 km
Average Speed: 13.5 kmh
Duration: 00:24:24
Total Distance: 87.53 km
Total Riding Time: 06:11:46 hrs
Libre2 Sensor:
- Time in range> 89%
- estimated A1C > 7.5 %
Weight: 224.6 lbs @15:30:00
Steps : 2055
🚴 Ride #10 🚴
Date: June 30, 2026
Distance: 7.12 km
Average Speed: 13.7 kmh
Duration: 00:32:00
Total Distance: 82.04
Total Riding Time: 05:47:22
Libre2 Sensor:
- Time in range> 91%
- estimated A1C > 7.5%
Weight: 223.2 lbs @10:55
Steps : 4043
🚴 Ride #9 🚴
Date: June 29, 2026
Distance: 11.64 km
Average Speed: 14.3 kmh
Duration: 00:48:41
Total Distance: 74.75
Total Riding Time: 05:15:22 hrs
Libre2 Sensor:
- Time in range> 89%
- estimated A1C > 7.5%
Weight: 223.2 lbs
Steps : 1565
🚴 Ride #8 🚴
Date: June 28, 2026
Distance: 12.15 km
Average Speed: 15.8 kmh
Duration: 46:13
Total Distance: 63.11 km
Total Riding Time: 04:28:21
Libre2 Sensor:
- Time in range> 90%
- estimated A1C > 7.5%
Steps : 1907
🚴 Ride #7 🚴
Date: June 27, 2026
Distance: 7.10 km
Average Speed: 15.0 kmh
Duration: 28:23
Total Distance: 50.96 km
Total Riding Time: 03:40:28
Steps : 1762
🚴 Ride #6 🚴
Date: June 26, 2026
Distance: 12.31 km
Average Speed: 14.7 kmh
Duration: 50:13
Total Distance: 31.56 km
Total Riding Time: 2:04:49
Weight: 221.6 lbs @8:56 June 25/26
Steps : 3271
🚴 Ride #5 🚴
Date: June 24, 2026
Distance: 8.19 km
Average Speed: 15.9 kmh
Duration: 30:53
Total Distance: 43.86 km
Total Riding Time: 03:12:05
Steps : 1997
🚴 Ride #4 🚴
Date: June 23, 2026
Distance: 10.68 km
Average Speed: 16.7 kmh
Duration: 38:17
Total Distance: 23.36 km
Total Riding Time: 01:50:59
Steps : 2708
🚴 Ride #3 🚴
Date: June 22, 2026
Distance: 4.10 km
Average Speed: 13.7 kmh
Duration: 17:55
Total Distance: 12.68 km
Total Riding Time: 01:12:42
Steps : 591
🚴 Ride #2 🚴
Date: June 20, 2026
Distance: 1.58 km
Average Speed: 3.8 kmh
Duration: 24:53
Total Distance: 8.58 km
Total Riding Time: 00:54:47
Steps : 3161
🚴 Ride #1 🚴
Date: June 19, 2026
Distance: 7.00 km
Average Speed: 14.0 kmh
Duration: 29:54
Total Distance: 7.0 km
Total Riding Time: 00:29:54
Steps : 3601
My gut health >
The Science >
…the combination of ground flax and yogurt is a science-backed, natural way to relieve constipation and promote next-day regularity.
Why This Combo Works
• The Fiber (Flax): Ground flaxseed is rich in both soluble and insoluble fiber, which adds bulk to stool and helps it move through your digestive tract.
• The Probiotics (Yogurt): Fermented yogurts contain live cultures (probiotics) that can soften the stool and promote a healthy gut microbiome.
• The Synergistic Effect: The fiber in flax acts as a “prebiotic,” serving as fuel for the good bacteria in the yogurt.
Routes>
Hill Climber
- this route has a couple of “hills”
- There’s an overpass on 34B (bottom of map) over Hwy 17A
- There’s an overpass again on Ladner Trunk Road (top of map) over Hwy 17A
July 2, 2026
A ride in the rain
Overpasses 😑
Running Down Vimy 