Training Log Archive: veinbusterIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
5 AM
flexibility 16:00 [1]
Last night's pre vacation weight was a bit higher than my target, but 2kg more muscle than I usually have this time of year. I can accept the excess weight being less than the extra muscle. It will be interesting to see how the numbers come out after a month of vacation.
12 PM
stairs 41:00 [3]
waiting for a last meeting before vacation
Saturday Feb 27, 2016 #
7 AM
flexibility 14:00 [1]
8 AM
weight training 32:00 [2]
Day 3 soloflex
Pull ups a bit weak today. Mostly elbows. I suspect I wasn't as light on the handle bars as I try to be on the ice yesterday.
Pull ups a bit weak today. Mostly elbows. I suspect I wasn't as light on the handle bars as I try to be on the ice yesterday.
Friday Feb 26, 2016 #
8 AM
flexibility 18:00 [1]
9 AM
Mountain bike (FatBoy ) 1:53:00 [3] 22.3 km (5:04 / km) +163m 4:53 / km
ahr:136 max:162
-12C and sunny with a bit of fresh snow on the ground struck me as perfect fat bike conditions. I was a bit slow getting out because I got up with some flashing aura in my vision and needed to calm that down.
Down the hill into the woods I noticed that the melt water had flash frozen so was like glass. I road across a couple of ponds 5 m or so wide to see how the tires would react and was quite happy with the result. Overall the conditions varied much like Bash described yesterday. Bits of glare ice. Bits of naked trail. In the woods lumpy ice with a fresh snow cover 3-5 cm deep.
Someone followed one of the woods trails I started last week and extended it a bit so it is a nice little loop. Since the commuters were all gone, I crossed the tracks to the terrain park for some virgin snow and found that there was some nice drifted areas so I could try different snow depths. The bike rolls nicely up to 10cm. Deeper than that going up hill was a struggle. The snow was very light powder so it is understandable that it would be hard to dig in to get a grip.
I started to feel a bit warm after an hour, but chilled when the sun ducked behind a cloud. I had my heaviest base layer on and would go lighter for this temperature if it wasn't already staged to the beach. Toes could have used thermal socks starting out rather than the summer weight I had inside my Sorels. I could easily handle 5-7C colder with what I have.
Mrs. made me move the bike from the garage to the basement when I got back (less likely to go missing) so I'll have a bit of a mess to clean up when the snow melts off the tires. And a jacket to clean the back of - those tires throw a lot of grime
Down the hill into the woods I noticed that the melt water had flash frozen so was like glass. I road across a couple of ponds 5 m or so wide to see how the tires would react and was quite happy with the result. Overall the conditions varied much like Bash described yesterday. Bits of glare ice. Bits of naked trail. In the woods lumpy ice with a fresh snow cover 3-5 cm deep.
Someone followed one of the woods trails I started last week and extended it a bit so it is a nice little loop. Since the commuters were all gone, I crossed the tracks to the terrain park for some virgin snow and found that there was some nice drifted areas so I could try different snow depths. The bike rolls nicely up to 10cm. Deeper than that going up hill was a struggle. The snow was very light powder so it is understandable that it would be hard to dig in to get a grip.
I started to feel a bit warm after an hour, but chilled when the sun ducked behind a cloud. I had my heaviest base layer on and would go lighter for this temperature if it wasn't already staged to the beach. Toes could have used thermal socks starting out rather than the summer weight I had inside my Sorels. I could easily handle 5-7C colder with what I have.
Mrs. made me move the bike from the garage to the basement when I got back (less likely to go missing) so I'll have a bit of a mess to clean up when the snow melts off the tires. And a jacket to clean the back of - those tires throw a lot of grime
Thursday Feb 25, 2016 #
5 AM
flexibility 18:00 [1]
12 PM
stairs 35:00 [3]
South stairs were faster than the north stairs.
Should get to drive home in ice/snow and test some cold weather gear on the fat bike tomorrow morning.
Should get to drive home in ice/snow and test some cold weather gear on the fat bike tomorrow morning.
Wednesday Feb 24, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 40:00 [2]
Day 2 free weights and push ups
Monday Feb 22, 2016 #
5 AM
flexibility 14:00 [1]
4 PM
Cardio intervals (Trainer - legs) 1:38:27 [4]
ahr:143 max:161 shoes: Gekko
Sufferfest: Blender - the last for this winter
This is a mixed bag splicing together a race in 6 segments, 18 hard but short intervals and 3 time trial segment. My heart monitor started reading very low about half way through and bounced in and out of reading a credible rate. The resulting average is a bit low, but still in the perceived effort range.
Power: avg-189, max-370
This is a mixed bag splicing together a race in 6 segments, 18 hard but short intervals and 3 time trial segment. My heart monitor started reading very low about half way through and bounced in and out of reading a credible rate. The resulting average is a bit low, but still in the perceived effort range.
Power: avg-189, max-370
Sunday Feb 21, 2016 #
6 AM
flexibility 14:00 [1]
7 AM
weight training 45:00 [2]
Day 3 soloflex with bonus sets
Even overhand pull ups were strong today
Even overhand pull ups were strong today
Saturday Feb 20, 2016 #
6 AM
flexibility 18:00 [1]
7 AM
Mountain bike (Fatboy) 1:35:00 [3] 21.2 km (4:29 / km) +220m 4:16 / km
ahr:131 max:156
Sloppy conditions and a mighty wind. Perfect for the FatBoy. I'm glad I went out to put a Garmin mount on the bike before deciding what to wear. The wind made it much colder than the thermometer read.
The tire pressure was a bit high for the ice/snow/water mix. I could feel a bit of a slide going down the hill out back and it showed again a few times on the trails. Spun a bit on one particularly slick up hill but those wide tires made it just a test of attention span and not the fear of a big off it would have been on the mountain bike.
The spray off the back soaked through both layers off pants - the weather proof knickers are already south with my vacation cycling gear.
The tire pressure was a bit high for the ice/snow/water mix. I could feel a bit of a slide going down the hill out back and it showed again a few times on the trails. Spun a bit on one particularly slick up hill but those wide tires made it just a test of attention span and not the fear of a big off it would have been on the mountain bike.
The spray off the back soaked through both layers off pants - the weather proof knickers are already south with my vacation cycling gear.
Friday Feb 19, 2016 #
5 AM
flexibility 17:00 [1]
10 AM
stairs 30:00 [3]
Short climb before heading home. Scales say +1.5 kg of muscle added with strength cardio in the last couple of weeks. It didn't seem so on the stairs today.
Thursday Feb 18, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
Cardio intervals (Trainer - legs) 1:00:06 [5]
ahr:151 max:174 shoes: Gekko
Sufferfest: 9 hammers
9 moderate length intervals: 6 at VO2 max, 3 at FTP. Fairly demanding on the legs. I was a bit surprised how well the heart rate held up. Heart peaked in 10/10 sprints of up to 30 seconds - I targeted 350 watts to make sure I had energy for all 9 intervals.
Power: avg-195, max-362
9 moderate length intervals: 6 at VO2 max, 3 at FTP. Fairly demanding on the legs. I was a bit surprised how well the heart rate held up. Heart peaked in 10/10 sprints of up to 30 seconds - I targeted 350 watts to make sure I had energy for all 9 intervals.
Power: avg-195, max-362
Wednesday Feb 17, 2016 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 47:00 [2]
Day 2 free weights and push ups
Tuesday Feb 16, 2016 #
4 PM
flexibility 12:00 [1]
5 PM
Cardio intervals (Trainer - legs) 45:20 [5]
ahr:151 max:169 shoes: Gekko
Sufferfest: revolver
I wanted to do the shortest of the last 3 videos today. I noticed at about a hour and a half yesterday that I wasn't sweating any more. I tried to drink extra after but today at work an extra bottle of water didn't top it up, so I wanted to do something but not push it. Turns out this short video had fit into an earlier set on my playbook so it was a repeat.
16 X 1 minute 1.2x FTP, 1 minute recovery
Heart rate in clusters of 5 interval: 154, 157, 161
Power: avg-187, max-362
I wanted to do the shortest of the last 3 videos today. I noticed at about a hour and a half yesterday that I wasn't sweating any more. I tried to drink extra after but today at work an extra bottle of water didn't top it up, so I wanted to do something but not push it. Turns out this short video had fit into an earlier set on my playbook so it was a repeat.
16 X 1 minute 1.2x FTP, 1 minute recovery
Heart rate in clusters of 5 interval: 154, 157, 161
Power: avg-187, max-362
Monday Feb 15, 2016 #
12 PM
Cardio intervals (Trainer - legs) 1:53:33 [4]
ahr:146 max:162 shoes: Gekko
Sufferfest: it seemed like a good idea at the time
One of the last 4 I have to do before a cardio pause prior to riding my age on the beach next month. This was the longest of the remaining though there is another at 1:45 which will be a tight squeeze after work.
This video was trying to win most aggressive rider on a Giro mount an stage so lots of attacks on climbs of 15, 20, 20 and 8 minutes. Then 7 minute flat run to win the stage. The legs weren't super excited about driving compression rather than riding compression (a bit lighter on the right leg, and more snug around the left knee), but held up pretty well. Cadence did tend to drift a bit low, but I attribute most of that to incomplete recovery from the long drive.
Heart performed very well, particular given that sleep was cut short by about 3 hours to beat the destination storm projections. A brief blip of 1.5x actual heart rate for a short period after trying to dry off the sweat around the sensor. Peaked at 220, but settled down quickly after adjusting the strap so no real impact on the average.
Power: avg-191, max-370
One of the last 4 I have to do before a cardio pause prior to riding my age on the beach next month. This was the longest of the remaining though there is another at 1:45 which will be a tight squeeze after work.
This video was trying to win most aggressive rider on a Giro mount an stage so lots of attacks on climbs of 15, 20, 20 and 8 minutes. Then 7 minute flat run to win the stage. The legs weren't super excited about driving compression rather than riding compression (a bit lighter on the right leg, and more snug around the left knee), but held up pretty well. Cadence did tend to drift a bit low, but I attribute most of that to incomplete recovery from the long drive.
Heart performed very well, particular given that sleep was cut short by about 3 hours to beat the destination storm projections. A brief blip of 1.5x actual heart rate for a short period after trying to dry off the sweat around the sensor. Peaked at 220, but settled down quickly after adjusting the strap so no real impact on the average.
Power: avg-191, max-370
Sunday Feb 14, 2016 #
7 AM
flexibility 12:00 [1]
8 AM
weight training 36:00 [2]
Day 1soloflex
9 AM
Other warm up/down (Weather test) 45:00 [2]
Not a true test of cycling warmth, but a compromise with Mrs. going out in a non threatening way. Temp up to -22C when I came in. I think I'm in good shape at -25C except for my hands. My trusty lobster claws have worn through the outer shell so they are only doing the job to about -17 or 18C. I have liners to add, but will have to watch for good replacement and I think some pogies will be in order for really cold days.
Thursday Feb 11, 2016 #
5 AM
flexibility 17:00 [1]
Looks like no stairs today. I neglected to put compression on my right leg (I don't normally use it for work, just work outs, long walks and travel days).
Wednesday Feb 10, 2016 #
5 AM
flexibility 16:00 [1]
4 PM
Cardio intervals (Trainer - legs) 55:21 [4]
ahr:149 max:168 shoes: Gekko
Sufferfest: there is no try
9 progressive intervals varying in length from 1-9 minutes. In each the power level ramped up 3 times during the interval at 1/4s. Recovery times were pretty short so the average power level was relatively high. I was pretty happy with the heart rate.
Power: avg-200, max-425
9 progressive intervals varying in length from 1-9 minutes. In each the power level ramped up 3 times during the interval at 1/4s. Recovery times were pretty short so the average power level was relatively high. I was pretty happy with the heart rate.
Power: avg-200, max-425
Tuesday Feb 9, 2016 #
5 AM
flexibility 18:00 [1]
4 PM
Cardio intervals (Trainer - legs) 1:01:46 [4]
ahr:147 max:170 shoes: Gekko
Sufferfest: the hunted individual
Race simulation. 3 minutes breaking out of the pack. 5 minute solo break away. 20 minute climb. 5 minute four man breakaway. 5 minutes of progressively longer attacks. The heart stayed surprisingly low for what was a pretty long time at or above FTP. I just touched the 170 in the last attack, which was 50 seconds after a 10 second tempo 'recovery' following the previous attack.
Power: avg-198, max-387
Race simulation. 3 minutes breaking out of the pack. 5 minute solo break away. 20 minute climb. 5 minute four man breakaway. 5 minutes of progressively longer attacks. The heart stayed surprisingly low for what was a pretty long time at or above FTP. I just touched the 170 in the last attack, which was 50 seconds after a 10 second tempo 'recovery' following the previous attack.
Power: avg-198, max-387
Monday Feb 8, 2016 #
5 AM
flexibility 15:00 [1]
5 PM
Note
(rest day)
5 meetings today sucked the life out of me. I think I'll start a new book.
Saturday Feb 6, 2016 #
6 AM
flexibility 18:00 [1]
8 AM
Cardio intervals 45:56 [5]
ahr:156 max:175 shoes: Gekko
Sufferfest: revolver
15x 1 minute flat out, 1 minute recovery
Bonus 1 minute flat out after a slightly longer recovery
I started out over shooting the 120% FTP target until mid way through they tossed in a couple of sprints. After that my heart had a hard time dropping g below 160 on the recovery segments so I set the power target as prescribed and just overshot with the surge to hit the target. I considered skipping the bonus high intensity so the work out must have been at the right level.
Heart average for intervals 6-10 & 11-15 was 166.
Power: avg-189, max:370
15x 1 minute flat out, 1 minute recovery
Bonus 1 minute flat out after a slightly longer recovery
I started out over shooting the 120% FTP target until mid way through they tossed in a couple of sprints. After that my heart had a hard time dropping g below 160 on the recovery segments so I set the power target as prescribed and just overshot with the surge to hit the target. I considered skipping the bonus high intensity so the work out must have been at the right level.
Heart average for intervals 6-10 & 11-15 was 166.
Power: avg-189, max:370
Friday Feb 5, 2016 #
5 AM
flexibility 18:00 [1]
12 PM
weight training 38:00 [2]
Day 3 resistance bands, push-ups, abs
I have time for the trainer, but might be able to resist and give my legs the day off.
I have time for the trainer, but might be able to resist and give my legs the day off.
Thursday Feb 4, 2016 #
5 AM
flexibility 17:00 [1]
4 PM
Cardio intervals (Trainer - legs) 1:01:12 [5]
ahr:155 max:170 shoes: Gekko
Sufferfest: the way out
First try at another strength video. This one is 9 climbs with Mike Cotty on the alps. It does a good job of make you want to take your bike and ride some of them in real life. Compared to yesterday's Power Station, the climbs are about twice as long and the recover about half as long but power level is a bit lower.
My right calf started to cramp a bit on the last climb. Not the first time that has happened this winter.
Power: avg-175, max-257
First try at another strength video. This one is 9 climbs with Mike Cotty on the alps. It does a good job of make you want to take your bike and ride some of them in real life. Compared to yesterday's Power Station, the climbs are about twice as long and the recover about half as long but power level is a bit lower.
My right calf started to cramp a bit on the last climb. Not the first time that has happened this winter.
Power: avg-175, max-257
Wednesday Feb 3, 2016 #
5 AM
flexibility 16:00 [1]
4 PM
Cardio intervals (Trainer - legs) 51:06 [5]
ahr:153 max:174 shoes: Gekko
Sufferfest: power station
First time with this video. It is 11 low cadence climbs. It's a pretty good strength training session. The low cadence works well for me in terms of heart rate management, but it was still a good workout.
Power: avg-173, max-310
First time with this video. It is 11 low cadence climbs. It's a pretty good strength training session. The low cadence works well for me in terms of heart rate management, but it was still a good workout.
Power: avg-173, max-310
Tuesday Feb 2, 2016 #
5 AM
flexibility 16:00 [1]
5 PM
weight training 44:00 [2]
Day 2 free weights and push-ups.
Should have been a cardio day, but stayed late to get a student caught up.
Should have been a cardio day, but stayed late to get a student caught up.