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Training Log: veinbuster

In the last 7 days:

activity # timemileskm+m
  flexibility7 2:36:00
  weight training3 2:08:00
  Mountain bike2 2:00:53 18.04(6:42) 29.04(4:10) 190
  Snow shoe1 1:35:29 3.79(25:11) 6.1(15:39) 57
  Cardio1 1:21:06
  Other1 33:45 1.96(17:15) 3.15(10:43)
  Total15 10:15:13 23.79 38.29 247
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MoTuWeThFrSaSu

Sunday Jan 22 #

6 AM

flexibility 23:00 [1]

8 AM

Mountain bike (FatBoy ) 1:27:00 [3] 20.7 km (4:12 / km) +135m 4:04 / km
ahr:130 max:158

Ice fest.

2C with extreme fog. I could tell when there was a body ahead at 70-80m, but couldn't tell if it was coming or going until about 50m. Most of the paved portion of the path was just wet with periodic stretches on lumpy ice where melt and rain water flowed across.

The unpaved trail was a while different ballgame. The heavily travelled parts were a sheet of ice covered with 2-5mm of water. I rode about 3km of this, making the most of Tree parts in the ice to help my grip.

The less traveled parts had spots of bare path on the edges, but not always wide enough to clear my bars. This was much more relaxing.

The worst conditions were on the wooden walkway. The melt water flowed off the side so the surface was a glistening convex ice way. Coming back, I walked about a third of this where the edge had a bar spot for my boots, but wasn't wide enough for the bike.

This wasn't my hardest workout, but it certainly had more tense moments than any other outing this winter.

Saturday Jan 21 #

8 AM

flexibility 23:00 [1]

11 AM

weight training 41:00 [2]

Day 3 soloflex

Friday Jan 20 #

7 AM

flexibility 23:00 [1]

8 AM

Mountain bike warm up/down (FatBoy ) 33:53 [2] 8.34 km (4:04 / km) +55m 3:56 / km

To and from the outdoor skating rink. The left side bar wasn't quite ideal for carrying my skate bag but wasn't terrible. Lots of wet ice out there. We've been melting every day and refreezing every night.
9 AM

Other warm up/down (Skate) 33:45 [2] 3.15 km (10:43 / km)

This might be the first time I've really tried to skate since my leg issues. I've put the skates on a couple of times, but not in the last 10 years.

The first five minutes or so were tense but after tightening the skates a couple of times I started to feel like I might be able to skate again. I took it easy anyway to remind myself where the picks were - everyone else showed up with hockey skates. Even so I caught a pick several times and had to relearn how to catch my balance without grabbing more ice with a toe pick.

I felt all of the muscles in my shins and feet. Much of that is lack of use, but some might be swelling that is often in my ankles with any upright activity.

Thursday Jan 19 #

6 AM

flexibility 20:00 [1]

7 AM

weight training 44:00 [2]

Day 2 soloflex and free weights

Wednesday Jan 18 #

8 AM

flexibility 25:00 [1]

9 AM

Note

All set up for the trainer...and it wouldn't start a session.
45 minutes of restarting the application, the computer then took off my kit and packed it in.
I guess I'm getting fat today.

Tuesday Jan 17 #

7 AM

flexibility 21:00 [1]

8 AM

weight training 43:00 [2]

Day 1 soloflex and free weights
10 AM

Cardio intervals (Tacx iFlow) 1:21:06 [5]
ahr:154 max:166 shoes: Gekko

Sufferfest: local hero

3x6 minute pyramid 220-250 watts
5x3 minute TT effort 240-280 watts, but mostly 250
4x2 minute sprint 220 building to 350 watts - 1 extra gear, mostly cadence

It felt much like the Watt Riot Gold Medal Pedal without an intermission and more goals and penalties. Solid workout.

Power: avg-203, max-362

Monday Jan 16 #

8 AM

flexibility 21:00 [1]

9 AM

Snow shoe (Dion hike) 1:35:29 intensity: (20:00 @1) + (42:55 @2) + (24:32 @3) + (6:13 @4) + (1:49 @5) 6.1 km (15:39 / km) +57m 14:57 / km
ahr:126 max:161

I thought I'd best get out before the extended warm spell. I had two objectives for today:
1) see if I could find a route to Supercenter, not because I have any special interest in it, but it would be nice to know I could restock by foot
2) see how viable an 8km snowshoe at PB early February would be

There were a fair number of bare spots and lots of ice. The first thing I noticed was how thick the river ice could be and still break apart. If ice this thick can break under its own weight, you have to be really careful what you walk on. There was lots of this a good meter above the current river flow.


I'm in these woods a decent amount and rarely do I see any trash, so coming upon this really annoyed me.


I carried on to my planned railway crossing and was happy to see enough snow on the climb up to be able to step up nicely. I wasn't sure how much snow would be left on the golf course. It was mostly covered, but frequently not with snow.


I took what I thought should be a fairly direct route to the road I would need to cross to get groceries. One longish detour where the hydro lines were fenced off, and then just river navigation. Once I found a path up to the road, I turned back - unfortunately stopping the timer rather than setting a lap marker at about 3.5km.

I wanted to come home about 200m south of the hydro line and managed that all right other than having to adjust for a river crossing once. I did get back to the tracks at the point I wanted, only because it was relatively flat to get across. I didn't want a steep climb on the sunny bank. Pretty easy to navigate in this.


I took the most direct route from the railway. Finishing up, I did a small loop because I didn't see our decorated tree. On the second pass I noticed the tree was GONE. One partial decoration left behind. 20m up the trail somebody had started a fire that included a couch, and I'm guessing the tree.

I took the 1/2 decoration home and broke the news to Mrs. She thought I just meant the decorations were gone again and was extremely disappointed to find out that the whole tree was gone too.

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Recent Comments

4+ days ago
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Training Targets

Jan 1 – Dec 31 (365d)
Aggregate cycling
Road cycle
+ Mountain bike
6000km
actual:89.3km1%
projected:1481.2km24%

Jan 1 – Dec 31 (365d)
Non-cycle distance
Other
+ Snow shoe
150km
actual:13.4km8%
projected:222.1km148%

Jan 1 – Dec 31 (365d)
Total training time
Road cycle
+ Mountain bike
+ weight training
+ Cardio
+ flexibility
+ Other
+ Snow shoe
530:00:00
actual:31:33:125%
projected:523:29:5598%

Reports

Search Log

 

Translation of my bike names:
Big Unit: 29er mountain style 1 speed, usually set with free wheel hub because gearing is to small for my legs to keep up on down hills.

Goldie: gold fixie built on a KHS frame.

Greenspeed: X5 steers like a go cart and is the most fun you can have on a pushie. It is a bit to short to be road safe.

Smokie: Specialized road bike: S Works SL2, full dura ace, Zipp 404

Stumpjumper: what the name says, S Works version

Cross Bike: This is a Wilier Cross bike my wife bought me as a spare. I run it with knobby tires and egg beaters in winter and for summer switch it to road tires and speedplay zeros. It has a less aggressibe setup than Smokie.

Vinnie: mid 80s mountain bike. No suspension. Mostly original parts, though I changed the bottom bracket and replaced the pedals that had smashed into too many rocks and curbs. I use this as a dirty bike - bad weather, rides the roof of the car to far away places and generally gets all manner of abuse.

I'm not currently using any of my other bikes for training. I have a write up comparing these, a BikeE and a Bachetta that you can read using the link below.
The Bikes Long Version


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