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Training Log: igoup

In the last 7 days:

activity # timemileskm+m
  Bike3 4:47:42 53.01 85.32 583
  Other2 2:00:00
  PT4 1:20:00
  Row1 1:00:00
  Peak Zone1 50:00
  Total7 9:57:42 53.01 85.32 583
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0:00
WeThFrSaSuMoTu

Tuesday Jul 5 #

Other 1:00:00 [3]

Hike up Saddle Pass, scrambling along the edge rocks, and a bit out Medicine Root trail. Temps still in the high 70s, which was very nice.
8 AM

Bike 1:46:47 [3] 40.26 km (22.6 kph) +315m

Badlands NP: Sage Creek loop. A little more pavement but also a little more climb. Another great ride. The views when we were back along the rim road were amazing. The last few kms were a bit annoying though. By 9:30 the tourist traffic picked up even out west on the gravel road; fit seemed that few had much patience for a couple of cyclists.

Monday Jul 4 #

Other 1:00:00 [3]

Badlands NP. Notches trail. It was late afternoon but luckily not too hot and there was some cloud cover. Included some minor scrambling. Great hike.

PT 9:00 [3]

1 ( 20 (
Seated backward crunches
Cat-camels
Rocking planks or swirling planks
Accordion (upper leg goes up)
Bear plank with kick up
Hip flosser rocking things
Couch stretch))

Note

Visited the Prairie Homestead, a preserved sod house first settled in 1909. Most homesteaders didn't last the 5 years needed to keep their claim. Those that remained were stubborn and tough as nails beyond what I can comprehend.
8 AM

Bike 2:04:55 [3] 45.06 km (21.6 kph) +268m

Badlands NP: Bigfoot Loop. Grasslands on the east, north and west sides. Views to the horizon and occasionally shooing away some cows in the road. Last nights rains left the surface soft, which required a bit of effort. Also, Lisa and her ebike would get a little frisky on the climbs requiring a bit of effort for me to catch up.

The south side was along the Badlands Loop Road. We stopped at a few of the overlooks along the way.

The climb from the visitor center back to the car had a couple of very steep pitches. It was amusing to look up and see zooming.

Sunday Jul 3 #

Note

Headed north from North Platte into the Sandhills of NE. Quite stunning terrain. Entered the Badlands from Interior in the south. Ate lunch at the visitor center. Drove the whole park road east to west checking out vistas. Groceries in Wall then checked into our AirBnB in Wasta, aka, "The Tiny House in Wasta." It is indeed a tiny little stand along house that has everything we need.

We were warned of impending storm excitement by alerts on our phones. We brought the bikes inside just as some quarter size hail started coming down. Then some baseball sized hails hit the ground with thumps and bouncing. I scooted into the car and pulled it to the lee size of the house for any protection I could find. It was too dangerous to get out of the car now so I sat there hoping we wouldn't loose any windows. Ended up with some dings but no serious damage. Whew. It could have been worse.

Once the hail was down to the size of peas I got out and collected samples of various sizes. Most of the hail was quarter sized, which is plenty big enough. I've never seen so much larger hail and I've never picked up in my own hand baseball sized hail. It was all gnarly and bumpy. Thank goodness there weren't too many of those. Lisa has posted a photo on FB.

Saturday Jul 2 #

Note

Dallas to north platte NE. We’re not super road warriors and so that was a long day. Luckily there were a lot of clouds until the last 2 hrs. The sun wears me down.

We had lunch in witchita. We toured lindsborg, aka little Sweden USA. We visited the geographic center of America near Lebanon. kS was nice to drive through. Good scenery and good roads. NE on I80 was more of a grind due to traffic, hot sun, and a delay due to an accident.

Friday Jul 1 #

Bike 56:00 [3]
shoes: Bianchi

Easy

PT 30:00 [3]

2 ( 20 (
Seated backward crunches
Cat-camels
Rocking planks or swirling planks
Accordion (upper leg goes up)
Bear plank with kick up
Hip flosser rocking things))

PT at KC: Need more flexibility in quads and hip flexors. Couch stretch.

Thursday Jun 30 #

Row 1:00:00 [3]

Easy. Nice morning.

Peak Zone 50:00 [3]

Upper body

PT 16:00 [3]

2 ( 20 (
Seated backward crunches
Cat-camels
Rocking planks or swirling planks
Accordion (upper leg goes up)
Bear plank with kick up
Hip flosser rocking things))

Wednesday Jun 29 #

PT 25:00 [3]

1 ( 20 (
Seated backward crunches
Cat-camels
Rocking planks or swirling planks
Accordion (upper leg goes up)
Bear plank with kick up ))

Visit to KC. Some new exercises:
* Lying sideways over roller, upper arm extend, legs on bed, lower legs dropped off the bed, to stretch the obliques and sides of hips. 5min/day max.
* On hands and knees, slow swing and hold into extension but only so far as I feel absolutely almost nothing pinching.

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Search Log

 

aka tomwcarr
aka iamstillhungry
aka igoup
aka alpinefleabane
aka hyponatremiaguy
aka PrincessTom

  • Jul 17, 2023 [53w, 6d]: Y - Rescheduled - BAOC: California Orienteering Festival
  • Dec 31, 2029 [390w, 6d]: ******** Routes ******
  • Jan 1, 2030 [391w, 0d]: Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
  • Jan 1, 2030 [391w, 0d]: 1000m
  • Jan 1, 2030 [391w, 0d]: Waxing note: * Slow down a bit with the iron. Not so hot to burn the wax and base but enough so that the base warms up and the wax absorbs. If there is chipping when scrapping that means the wax was just sitting on top. Take my time, down the middle, down the sides, down the middle, etc. * Keep scrapers sharp. Then I can apply less pressure and have better control. To touch up be light, slow and patient. Mistakes always happen when being impatient.
  • Jan 3, 2030 [391w, 2d]: FPH/Norbuk Hill Loop
  • Jan 7, 2030 [391w, 6d]: LHNorth Inner Loop: Flat ~1050m.
  • Jan 8, 2030 [392w, 0d]: Webster Park XC course, circa 1984

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