Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: veinbuster

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  flexibility28 23:06:00
  Cardio16 17:06:26 273.11(3:46) 439.52(2:20)
  weight training12 8:23:00
  Walk/hike4 3:45:00 2.36 3.8
  Other1 1:00:00
  Total61 53:20:26 275.47 443.32

«»
3:15
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Feb 28, 2021 #

7 AM

flexibility 53:00 [1]

8 AM

weight training 41:00 [2]

Day 1 soloflex and free weights

Saturday Feb 27, 2021 #

7 AM

flexibility 54:00 [1]

2 PM

Cardio (Tacx/Strada ) 1:08:26 intensity: (3:08 @1) + (5:53 @2) + (6:33 @3) + (16:23 @4) + (36:29 @5) 25.61 km (2:40 / km)
ahr:147 max:162 shoes: D2 2D action blue road

Laps of Austin 12 hour course - race canceled for this year which struck me as progressive for Texas.

A bit of practice of recovery strategy.

Friday Feb 26, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 41:00 [2]

Day 3 soloflex

Made it back to normal reps on dips. Shoulder still has a pain focal point, but strength is there.
1 PM

Walk/hike 1:00:00 [2] 3.8 km (15:47 / km)

Hunting for drone zones with J.
The snow is now a mostly unpleasant mix of icy and deep crunchy.

The beavers weren’t visible today, but their harvesting sure was.

Thursday Feb 25, 2021 #

7 AM

flexibility 48:00 [1]

2 PM

Cardio (Tacx/Strada) 1:22:33 intensity: (1:14 @1) + (1:56 @2) + (14:22 @3) + (25:03 @4) + (39:58 @5) 25.52 km (3:14 / km)
ahr:147 max:167 shoes: D2 2D action blue road

Sufferfest: to get to the other side

6 climbs in the alps
4 high cadence drills 30 seconds each - quite happy to consistently hold 120+ rpm at the end of the session
7 PM

Note

I made an interesting discovery with today’s round of taxes. If you make enough money to get OAS clawed back, you still pay tax on having received it. The claw back isn’t deductible.

I had originally planned on deferring it as long as I could (70), but it would be cheaper for me to not get it ever. I had already thought it was silly to give it to people who didn’t need it.

I wonder how many seniors don’t check the numbers at all.

Wednesday Feb 24, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 43:00 [2]

Day 2 soloflex and free weights
12 PM

Walk/hike 45:00 [1]

Today testing the drone using the controller. This is much easier to fly with than the phone and much easier on the phone battery.

I took Mrs out to see the beaver (only one out today). Then we tried drone controls along the river. It will fly a good distance away from the controller - I probably got 100m before I decided not to risk it landing in the river. Forward and backward can be disorienting as it gets further away, especially with only snow as a visual. Still much easier with the controller joysticks than sliding a finger on a phone screen.

The follow feature works really well. Pick a person and change the point of view at will. Change the person when you want.

Next time out, I’ll try the beacon, which should have even more range, but fewer video options.

Short video from the drone here https://youtu.be/5bg6X0kRs8s

Tuesday Feb 23, 2021 #

7 AM

flexibility 49:00 [1]

2 PM

Walk/hike 1:00:00 [2]

I had planned to scout some drone locations today and it turns out the drone arrived in time to take it with me...well sort of.

I charged a couple of batteries and went out with Mrs for a test flight. Flying via the phone was pretty easy, but not all intuitive. One of the coolest features was to be able to pick a person in the camera view for it to follow. I had it follow Mrs and it lost her behind a tree (no GPS on her). It knew it lost her so hovered to get instructions.

I got the two of us in view again and told it to follow me. I took it down the hill getting a nice view of the snowboard tracks and then tested its collision avoidance. It passed, carefully looking for a way around or under tree branches. Then my phone battery died (it’s at the 2 charge a day stage of life).

I came back and paired it to my iPad and went out to the river. Unfortunately, once I was away from the home wifi, the iPad couldn’t give the drone a location, so it wouldn’t fly for it. So scouting while carrying the drone and my iPad. I probably should have worn snow shoes, because much of the snow was pretty deep around the river.

I did find the beavers that moved away when the trail was paved, so that was exciting.

Monday Feb 22, 2021 #

8 AM

flexibility 47:00 [1]

3 PM

Note
(rest day)

Taxes are surprisingly complicated this year.
The day was gone just navigating through for one person. Partly because they are taking a greater interest in how all the numbers fit together.

Sunday Feb 21, 2021 #

7 AM

flexibility 53:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights

Saturday Feb 20, 2021 #

9 AM

flexibility 54:00 [1]

12 PM

Walk/hike 1:00:00 [2]

Snow tromp with Mrs. it was snow shoe worthy, but I only have one pair so we both just wore boots. I was scouting drone test locations for when my Skydio arrive. I want to start with places that have some obstacles for it to navigate around, but not so many that it is compelled to bushwhack.

There are a few nice spots around the river. I was surprised how little of the snow has any tracks.
3 PM

Cardio (Tacx/Strada) 1:21:54 intensity: (1:39 @1) + (16:55 @2) + (1:03:02 @3) + (18 @4) 40.12 km (2:02 / km)
ahr:131 max:141 shoes: D2 2D action blue road

Tour of Sufferlandria day 7

I varied the cadence and power some today, but just an easy finishing ride. The challenge doing 65km on a trainer will be boredom. It’s so much more satisfying outside.

We’l have to see how the weather shapes up.

Friday Feb 19, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 41:00 [2]

Day 3 soloflex

Dips not terrible
12 PM

Cardio (Tacx/Strada ) 1:15:23 intensity: (55 @1) + (7:14 @2) + (27:20 @3) + (34:15 @4) + (5:39 @5) 37.11 km (2:02 / km)
ahr:140 max:174 shoes: D2 2D action blue road

Tour of Sufferlandria day 6

Steady spinning was getting boring so today I did power bursts.

10 sec: missed it by a bit but my follow through gave me a new 20 sec best
30 sec: pushed just hard enough to pass the number and held it handily
60 sec: pushed to a 10% gain and held it comfortably

Finished with a shot at peak power. Took extra gears too soon and couldn’t get the leg speed up: 863 according to the trainer.

Thursday Feb 18, 2021 #

7 AM

flexibility 52:00 [1]

12 PM

Cardio (Tacx/Strada ) 1:12:31 intensity: (1:30 @1) + (1:50 @2) + (9:25 @3) + (43:51 @4) + (15:55 @5) 36.18 km (2:00 / km)
ahr:144 max:156 shoes: D2 2D action blue road

Tour of Sufferlandria day 5

Higher cadence in the old gear for the first interval, then I went one gear higher. Added a bit more power, rode a little loner and went a bit farther.

Wednesday Feb 17, 2021 #

8 AM

flexibility 48:00 [1]

9 AM

weight training 42:00 [2]

Day 2 soloflex and free weights
1 PM

Cardio (Tacx/Strada) 1:10:43 intensity: (58 @1) + (5:30 @2) + (10:21 @3) + (49:26 @4) + (4:28 @5) 35.05 km (2:01 / km)
ahr:142 max:154 shoes: D2 2D action blue road

Tour of Sufferlandria day 4

Slightly higher cadence and power, for a bit more time and distance.

Lower heart rate today than yesterday while working harder seems to support my belief that snow removal impacted yesterday’s numbers.

I might have to take a higher gear soon.

Tuesday Feb 16, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

Other warm up/down (Snow removal ) 1:00:00 [2]

We got our 20cm, most of it over night. Drifts to 40cm. This is the biggest cleanup we’ve had this year. By the time I finished, there were new 4cm drifts where I had first shoveled, and it’s still snowing.
12 PM

Cardio (Tacx/Strada ) 1:07:42 intensity: (35 @1) + (2:59 @2) + (7:33 @3) + (27:04 @4) + (29:31 @5) 33.3 km (2:02 / km)
ahr:146 max:154 shoes: D2 2D action blue road

Tour of Sufferlandria day 3

Heart rate ran a bit high for this effort, likely from the two shoveling sessions this morning.

Same gear, but a bit more cadence and power. Slightly farther and longer duration.

Monday Feb 15, 2021 #

7 AM

flexibility 52:00 [1]

8 AM

weight training 37:00 [2]

Day 1 soloflex and free weights
11 AM

Cardio (Taco/Strada ) 1:05:42 intensity: (1:25 @1) + (6:57 @2) + (40:40 @3) + (15:44 @4) + (56 @5) 31.64 km (2:05 / km)
ahr:136 max:158 shoes: D2 2D action blue road

Tour of Sufferlandria day 2

A bit higher cadence, a bit more power, slightly longer, a bit farther

I did one little cadence burst before finishing up.

Sunday Feb 14, 2021 #

7 AM

flexibility 52:00 [1]

8 AM

Cardio (Tacx/Strada ) 1:00:02 intensity: (6:53 @1) + (9:38 @2) + (43:23 @3) + (8 @4) 28.88 km (2:05 / km)
ahr:130 max:140 shoes: D2 2D action blue road

Tour of Sufferlandria day 1

Since Wahoo bought them, I no longer get notified of details. Not really a big deal because I don’t have any of the videos they’ve done since moving to a subscription model. But it’s a good excuse to get some cardio every day for a week, so I’ll make up my own tour.

A little bit further, or a little bit longer every day.

Saturday Feb 13, 2021 #

7 AM

flexibility 48:00 [1]

Friday Feb 12, 2021 #

7 AM

flexibility 52:00 [1]

8 AM

weight training 44:00 [2]

Day 3 soloflex

Right shoulder much better after a couple of days using my new Venom shoulder heating/massage pad.

Thursday Feb 11, 2021 #

7 AM

flexibility 48:00 [1]

12 PM

Cardio (Tacx/Strada ) 1:01:34 intensity: (1:21 @1) + (6:05 @2) + (20:19 @3) + (30:10 @4) + (3:39 @5) 30.42 km (2:01 / km)
ahr:139 max:164 shoes: D2 2D action blue road

Mostly a steady spin at 140 watts. Changed resistance every 5 trainer km (about 10 minutes).

Tossed in 3 power bursts, setting a new 20 second average power marker of 544 watts (I just tried to hold the burst for 20 seconds).

Wednesday Feb 10, 2021 #

7 AM

flexibility 47:00 [1]

11 AM

Cardio (Taco/Strada ) 57:30 intensity: (5:03 @1) + (6:20 @2) + (5:32 @3) + (11:27 @4) + (29:08 @5) 18.13 km (3:10 / km)
ahr:144 max:164 shoes: D2 2D action blue road

Sufferfest: the way out

7 climbs with Mike Cotty. Mostly tempo. Lots of low cadence.

Average trainer power 159, versus 158 from pedals

Tuesday Feb 9, 2021 #

7 AM

flexibility 52:00 [1]

8 AM

weight training 39:00 [2]

Day 2 soloflex and free weights

Monday Feb 8, 2021 #

8 AM

flexibility 48:00 [1]

12 PM

Cardio (Tacx/Strada ) 44:07 intensity: (4:29 @1) + (2:15 @2) + (7:03 @3) + (9:47 @4) + (20:33 @5) 14.21 km (3:06 / km)
ahr:144 max:167 shoes: D2 2D action blue road

Sufferfest: power station

11 short, steep climbs - max 3 minutes

All low cadence, varying recoveries

Trainer average power 162, versus pedals 164

Sunday Feb 7, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 44:00 [2]

Day 1 soloflex and free weights

Saturday Feb 6, 2021 #

8 AM

flexibility 47:00 [1]

12 PM

Cardio (Tacx/Strada ) 40:50 intensity: (4:45 @1) + (36 @2) + (6:57 @3) + (5:23 @4) + (23:09 @5) 13.06 km (3:08 / km)
ahr:147 max:168 shoes: D2 2D action blue road

Sufferfest: do as you’re told

2 x 11 intervals: 10-60 seconds.
First batch are intervals 2&3, I wanted to make sure I wasn’t slacking off in the second half. I was pretty happy with the averages given half the time in each set was recovery effort.

Trainer average power 166, pedals 163 again closer at higher cadence

Friday Feb 5, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 49:00 [2]

Day 3 soloflex

The day of truth for my right shoulder. I did dips today. I could feel the stress, but was able to complete the range of motion, so a win. A few extra slow sets to strengthen the shoulder without hurting it.

Thursday Feb 4, 2021 #

7 AM

flexibility 51:00 [1]

2 PM

Note
(rest day)

Made some pastries after a warm sunny day walk about with Mrs

Wednesday Feb 3, 2021 #

7 AM

flexibility 50:00 [1]

1 PM

Cardio (Taco/Strada) 44:26 intensity: (50 @1) + (3:47 @2) + (2:07 @3) + (10:06 @4) + (27:36 @5) 14.54 km (3:03 / km)
ahr:152 max:170 shoes: D2 2D action blue road

Sufferfest: the best thing in the world

2 x 13:30 race. Lots of variation in cadence and effort. It felt pretty realistic.

Trainer average power 175, pedals 167

Tuesday Feb 2, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 42:00 [2]

Day 2 soloflex and free weights
12 PM

Cardio (Tacx/Strada ) 1:17:16 intensity: (4:05 @1) + (7:04 @2) + (39:56 @3) + (26:09 @4) + (2 @5) 37.87 km (2:02 / km)
ahr:136 max:150 shoes: D2 2D action blue road

Easy spin while watching Groundhog Day. Trainer is still boring.

Monday Feb 1, 2021 #

8 AM

flexibility 46:00 [1]

Another -20C start to the day.
1 PM

Cardio (Tacx/Strada ) 55:47 intensity: (57 @1) + (49 @2) + (5:48 @3) + (12:13 @4) + (36:00 @5) 17.88 km (3:07 / km)
ahr:153 max:172 shoes: D2 2D action blue road

Sufferfest: nine hammers

9 threshold+ efforts of 3 min to 4:30, recovery 1:30 to 3:00

Trainer average power 173, versus pedals 163

« Earlier | Later »