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Attackpoint - performance and training tools for orienteering athletes

Training Log: PG

In the last 7 days:

activity # timemileskm+ft
  biking - dark blue bike7 9:03:37 128.08(4:15) 206.12(2:38) 6218
  Total7 9:03:37 128.08(4:15) 206.12(2:38) 6218
averages - weight:136.2lbs
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2:04
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TuWeThFrSaSuMo

Sunday Jul 22 #

Note

In looking to see how many miles I had on my current bike, I realized there was an easy way to see the activity totals for everything I'd posted on AP over the years.

Though a few things are a bit of a mystery. Jumping practice? Hard core? Zumba?

And average sleep of 12.5 hours? Resting pulse of 100? Average weight of 146.5?

But still interesting.

11 AM

biking - dark blue bike 1:14:09 intensity: (1:30 @1) + (48:48 @2) + (23:37 @3) + (14 @4) 20.12 mi (3:41 / mi) +429ft 3:37 / mi
ahr:123 max:152

Between the rain drops. Road was still wet in places, plus I got a little light rain a couple of times, but with the dewpoint back up in the 70s I would have been wet by the end anyways. Glad to get out.

Moderate effort on a mostly flat route, north on this side of the river, south on route 5 (which has a nice shoulder).

And then a visit from Alex and Ed. A delight.

Saturday Jul 21 #

12 PM

biking - dark blue bike 2:02:48 intensity: (9:06 @1) + (1:20:23 @2) + (32:17 @3) + (1:02 @4) 25.8 mi (4:46 / mi) +1452ft 4:31 / mi
ahr:121 max:157

With Phil, up in the hills to the east in search of a few dirt roads. Very fine ride, excellent company, excellent weather, and the legs felt fine. Only times of struggle were when we popped back out onto pavement and Phil upped the pace without even thinking about it, it seemed. And I had to work to hang on.

And nice variety of terrain and pace. A few ups where I continue working on my form, a few downs to make sure I spent some time in zone one. And even a little practice seeing how long I could stay on the white line.

Friday Jul 20 #

Note

Missed the one-year mark for my bike, first used it July 9 of last year. But a little figuring shows I put 5,903 miles on it in the first 12 months. On my third chain (and this has me thinking I'm due for a fourth), second cassette, but original tires. So far, knock on wood, no flats.

Quite sure I've already got my money's worth out of it, and then some.

11 AM

biking - dark blue bike 1:22:59 intensity: (1:36 @1) + (1:10:58 @2) + (9:40 @3) + (45 @4) 20.81 mi (3:59 / mi) +429ft 3:55 / mi
ahr:120 max:158 weight:137lbs

Around and about mostly on the valley floor, mostly roads well known, but also managed the find a couple of dirt roads I hadn't ever been on. Which, of course, substantially raises the enjoyment.

Nice day again, though the humidity is set to return by Sunday. About 80, sunny, wind light and variable.

Continue to experiment with climbing (short) hills in higher gears. Seems like I'm getting a little stronger, but maybe it's just my mind playing more tricks on me.

Thursday Jul 19 #

10 AM

biking - dark blue bike 2:04:40 intensity: (1:13 @1) + (55:46 @2) + (51:47 @3) + (11:09 @4) + (4:45 @5) 26.26 mi (4:45 / mi) +2785ft 4:19 / mi
ahr:131 max:165 weight:136lbs

Really nice ride up in the hills. Part of the reason was that it was a beautiful day, about 80 and low humidity, bright sunshine. The other reason was, well, you put out some effort and it's nice to get a reward.

Parked at the usual spot just west of Charlemont where the road to Rowe and Monroe Bridge turns off and heads up to Monroe Bridge. Done this 12-mile section a few times as it gets you to the start of several climbs and some beautiful high country in the NW corner of the state.

On today's agenda was Monroe Hill. 800 feet climb in 1.3 miles, about 12%, and since there are places where it is a lot less than 12%, there are also places where it is a good bit more. I'd done the climb twice before. Once in 2003, but no record of the time, and then once last summer just before I got my current bike (so low gear was not as low), 19:40. Thought I ought to be able to do better, because the best time on Strava for the segment is 8:55, and usually I can get under 200%. Though not always. The target was about 18.

Had a good warm-up. The road to Monroe Bridge follows the Deerfield River, climbs about 500 feet, but it has lots of ups and downs as sometimes it is right by the river and sometimes up the hillside a ways. Put out some effort on all the ups, took it easy on the rest. And also determined within the first mile that I needed nourishment, so polished off a Cliff Bar and a bottle of water. By the time I got to Monroe Bridge I was starting to feel much better.

And then up. It's not a steady grade, maybe three breaks where the grade is gentle, less than 5%, but then the rest is just steep. The plan was lowest gear, of course, but to keep up a better cadence than I usually do. Which I did, managing not to croak in the process, and at the top the watch said 17:04. Very pleased.

And then, rather than taking the most direct route back to the car, headed east a bit to pick up a few miles of rolling dirt roads, finished off with a very quick plunge of a couple miles on good pavement back to the car.

Really couldn't have been nicer. And as I've said before. don't know how long I'll be able to do this stuff, but right now it's wonderful.

Wednesday Jul 18 #

11 AM

biking - dark blue bike 32:02 intensity: (3:20 @1) + (16:17 @2) + (11:02 @3) + (1:23 @4) 7.27 mi (4:24 / mi) +450ft 4:10 / mi
ahr:123 max:159 weight:136lbs

Up to Walter's. Much nicer day, upper 70s, dewpoint down to upper 50s, N 10.

12 PM

biking - dark blue bike 32:52 intensity: (2:52 @1) + (23:32 @2) + (6:28 @3) 9.3 mi (3:32 / mi) +210ft 3:28 / mi
ahr:117 max:147

And back home after a nice visit.

Tuesday Jul 17 #

10 AM

biking - dark blue bike 1:14:07 intensity: (4:26 @1) + (1:00:36 @2) + (8:56 @3) + (9 @4) 18.51 mi (4:00 / mi) +462ft 3:55 / mi
ahr:116 max:152 weight:136lbs

Got out on the late side as I had a meeting to go to and didn't get up early enough to get out before it. As it was, cut it closer with the weather than I expected. There were some serious thunderstorms off to the northwest, but they weren't moving too fast and I figured I had at least half an hour to spare.

It turned out to be much less. Caught some rain the last 20 minutes, no problem. But 5 minutes after I got home it was pouring. Quite happy to be inside.

Not dry, of course. Low 80s and a dewpoint of low 70s meant I was dripping wet from the sweat. And that was on a ride where I wasn't putting out much of an effort.

Pleased to get it done.

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