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Training Log: Iamstillhungry

In the last 7 days:

activity # timemileskm+m
  Bike3 5:38:54 88.16(3:51) 141.87(2:23) 1588
  Lift1 40:00
  Erg1 30:00
  PT3 3
  Total6 6:48:57 88.16 141.87 1588
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Thursday Jun 22 #

Erg 30:00 [3]
shoes: C2

My flight home was delayed last night and so getting up to row this morning was a no go. After work I decided to go with the efficiency of a quick erg workout and then lifting. My power on the erg was surprisingly decent.

Lift (CoachK-01) 40:00 [3]

Modified to protect my shoulder and to work in my PT.

PT 1 [3]

Tuesday Jun 20 #

PT 1 [3]

8 AM

Bike 2:01:44 [3] 51.49 km (2:22 / km) +200m 2:19 / km

Down just past Blue Springs to mile marker 11 and back with Sam, then once more on my own. I love riding through the mountain gap. Nice morning. Took in the views trying to figure out how Lisa and I can spend more more time away from D.

Last night Sam and Ginger's friends LIbby and Ben, invited us and some others to the pavilion at Elk Creek Ranch. From route 149, just out side of South Fork, heads to the SE on Rasberry Rd. Continue past the first split in the creek onto Elk Valley Rd, through to the big open area behind the gap in the mountains. Wow! What a place. Beautiful and hidden. In the winter 200+ sized elk herds hang out here. Had a dinner of bacon, fish, chicken, etc, cooked on a grill in the pavilion.

Monday Jun 19 #

8 AM

Bike 3:00:13 [3] 74.13 km (2:26 / km) +1190m 2:15 / km
ahr:139 max:157

I had seen RAAM riders climbing this route in previous years and wanted to give it a try. Started at the Pagosa Ranger Station just after 0800. I would have preferred to start about an hour earlier so that it would be a bit cooler and there would be a bit less traffic. While it wasn't hot the sun at altitude is a bit intense. I was generally comfortable but cooler is nicer. The traffic was generally well behaved and gave me plenty of room. More tiresome was the fumes at times, not so much from semis, but rather from stinky pickup trucks and motor homes. Again though, nothing out of the ordinary or really all that bad for a roadie.

I made myself keep the pace down heading out -- kept my HR in the 130s. The impending climb had my attention and so I had to remind myself to take a look around and enjoy the scenery. The serious climbing started a bit before Treasure Falls. I stopped at the later briefly to empty my internal water bottle. Then climb!

I didn't take me long to find that if my HR < 153, I could keep plugging along in control of my effort, whereas if HR > 155 it would soon lead to a bit of gasping. Thus, stuck with the former. I shifted gears and my cadence appropriately. Spent most of the time on the 32 cog (36 up front). I had to lower my natural cadence a bit to keep my HR in the zone I wanted.

I started having some chain chatter going up the switchbacks and I remembered that I hadn't tightened up the new cable since it was installed (new cables stretch). About a half turn of the barrel took care of it.

On the lower switchback I noted the deep potentially wheel sucking grove n the downhill lane so that I would be careful going down.

Once I hit the overlook my confidence went way up. Getting there feeling generally in control was a boost and figured I just had to keep doing what I was doing. At 10k to go I noted from my splits that it was taking about 25min per 5k -- 50 min to go! Then 5k to go. I was definitely counting the k's at this point. Definitely tired when I reached the top but I wasn't wobbling -- a little shaky in the hands but not wobbling on the bike.

Filled up my bottles with those that I had stashed yesterday and had a lady from Ada, OK take my photo at the continental divide sign.

Then down! Zing! Fun to crank and easily kept the speed over 70kph with three local max about 80 and a global max of 84. Not a single car passed me on the way down, whereas I hopped in the left lane and zoomed by one motor home. Nice leans around the switchbacks, avoided the big crank mentioned above, and was down off the climb in less than 20 min.

Then just tried to enjoy the ride home. However, it was a little hotter now with a little more traffic. Saw some RAM riders with support heading up and one bike-packer. The idea of riding around with a whole bunch of gear is not at all attractive to me.

Had pizza for lunch in Pagosa Springs.

For fun and curiosity, comparison to Stava Segments

PMS to Wolf Creek Pass:
Leader: 1:34:88
Me: 2:04:** 65th-ish out of 487

Wolf Creek Pass (From Pagosa Springs)
(Starts just after Treasure Falls)
Leader: 0:42:88
Me: 1:05:** 115ish out of 658

Generally speaking, I'm in the front part of the pack. Lots of people coming in right around my time.

Sunday Jun 18 #

PT 1 [3]

4 PM

Bike 36:57 [3] 16.25 km (2:16 / km) +197m 2:09 / km

Up at 0430. Fly to Albuquerque. TSA stole my sunscreen and chamiox butt'r. Stopped in Pagosa Springs for lunch and replenished the stolen items at the local bike shop. At the Continental Divide I hid two bottles of water in some shrubbery in preparation for tomorrow's ride. On to Creede.

Putting bike bits back on the bike. I misused my torque wrench and ended up breaking the seat bolt. Much swearing. Luckily, Sam has a Cervelo R5 that uses the same seat clamp + bolt so I'm borrowing his. He will ride Ginger's bike for a couple of days.

Went for a shake-down ride through and then a bit beyond Creede. Everything that is supposed to be tight seemed to be and everything that is supposed to be smooth was.

Returned to Sam's at Wason Ranch and ordered 2 (one for backup) new seat clamps, a Park TW-1 bar-style torque wrench (which they don't make any more but I found one on amazon), and a Park Driver preset to 6Nm.

Steak, asparagus and a baked potato for dinner followed by a quick run into Creede for ice cream before they closed.

Saturday Jun 17 #

Note

Malin, Mathias and kids are visiting from Svierge. The spent the last two nights with up. Today we, and another 25 of their old friends, headed out to Kevin and David's place on Lake Winnsboro. The weather turned out perfect -- 80s but cloud cover so no TX Killer Sun. We spent all afternoon boating, swimming, and with a large contingent of kids making a lot of noise. My shoulder wasn't too happy with the swimming so I took it easy. Finished with Bodacious BBQ.

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  • Dec 31, 2018 [79w, 3d]: 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.
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