Training Log Archive: veinbusterIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Road cycle tempo 2:33:00 [3] 59.6 km (2:34 / km) +241m 2:31 / km
ahr:132 max:147 shoes: DMT road
Today was a case of stubbornness ignoring the weather.
The weather forecast at 6:30am was no rain until the evening. 2km into the ride I saw a big rainbow the way I was heading - not a good sign. I changed routes and hoped for the best, but rain came at 5km.
It rained for an hour, and the roads were wet for the entire ride - but I managed to log 1000km for the month, which I am quite happy about.
Saturday Sep 29, 2012 #
Road cycle tempo 2:17:00 [4] 53.6 km (2:33 / km) +228m 2:30 / km
ahr:135 max:157 shoes: DMT road
The average heart rate is lower than I would normally class as intensity 4, but it shows artificially low because of bad luck with red lights and a construction zone. Working intensity was higher.
Friday Sep 28, 2012 #
Road cycle intervals 2:43:00 [4] 65.5 km (2:29 / km) +284m 2:26 / km
ahr:139 max:159 shoes: DMT road
Intervals dictated by terrain, wind and traffic, but averaging 1 easy for 2 hard
Thursday Sep 27, 2012 #
Road cycle intervals 2:03:00 [4] 51.5 km (2:23 / km) +192m 2:21 / km
ahr:141 max:161 shoes: DMT road
Intervals 1 easy, 3 hard.
This was a very satisfying ride being the fastest I've done 50km in 19 years.
I think this interval plan is very workable for this distance. For much longer, the pace will start to drop off in the next 20km and that is probably the limit of this program - and I would be very tired.
Wednesday Sep 26, 2012 #
Mountain bike intervals 2:14:00 [4] 46.5 km (2:53 / km) +220m 2:49 / km
ahr:140 max:163
Intervals 1 easy 2 hard. The easy interval required some discipline so this might be sustainable for longer rides.
Bonus that the rain held off.
Tuesday Sep 25, 2012 #
weight training 30:00 [3]
Monday Sep 24, 2012 #
Road cycle intervals 1:46:00 [4] 41.0 km (2:35 / km) +167m 2:32 / km
ahr:142 max:166 shoes: DMT road
1 easy 3 hard.
The easy intervals were hard to enforce because I have a tendency to want to make the most of the big chain ring.
Sunday Sep 23, 2012 #
Road cycle tempo 1:44:00 [3] 34.9 km (2:59 / km)
ahr:128 max:161 shoes: DMT road
4 shirts, 2 pants, arm sleeves and a beanie under the helmet to keep warm, but it was a great day for a ride.
Saturday Sep 22, 2012 #
weight training 40:00 [2]
Mountain bike tempo 2:03:00 [4] 32.7 km (3:46 / km) +181m 3:40 / km
ahr:138 max:166 shoes: Specialized Pro Mountain
A very hard fought 30km, do in part to lack of sleep and in part to an unexpected strong south west wind.
Friday Sep 21, 2012 #
weight training 40:00 [2]
Thursday Sep 20, 2012 #
Mountain bike 2:14:00 [4] 46.3 km (2:54 / km) +229m 2:49 / km
ahr:143 max:161
Intervals 1 easy, 3 hard, 1 easy 4 hard (only because it was close to the end and a good time for a finishing sprint), cool down.
Going by feel, I think the 4 hard intervals is best saved for the end of a long ride. I don't think it would be sustainable throughout.
Wednesday Sep 19, 2012 #
Mountain bike 1:44:00 [4] 38.1 km (2:44 / km) +151m 2:41 / km
ahr:144 max:162
Intervals 1 easy, 2 hard.
Today was a slightly faster average speed than the same route yesterday skipping the easy intervals and came with no threat of an escalating heart rate.
Tuesday Sep 18, 2012 #
weight training 40:00 [2]
Monday Sep 17, 2012 #
Mountain bike tempo 1:53:00 [4] 40.9 km (2:46 / km) +203m 2:42 / km
ahr:144 max:161
1 easy interval, then a bunch of hard ones.
I didn't expect to be out long so it was interesting to see how long the higher pace was sustainable.
On the 5th hard interval my heart rate started to escalate. The escalation rate was surprisingly moderate, but I think it means that for an endurance distance I would have to treat 4 hard intervals as an absolute max.
Sunday Sep 16, 2012 #
weight training 40:00 [2]
Mountain bike intervals 1:40:00 [4] 32.7 km (3:03 / km) +159m 2:59 / km
ahr:140 max:162
Intervals 1 easy 3 hard.
Coming back to the hard pace after the easy pace seemed like work, but that might just be the first ride in a while in the hills.
Friday Sep 14, 2012 #
weight training 30:00 [3]
Wednesday Sep 12, 2012 #
Mountain bike 2:15:00 [3] 48.6 km (2:47 / km)
ahr:128 max:151
Mountain bike 1:10:00 [2] 23.9 km (2:56 / km)
ahr:119 max:156
with a 5km high speed rescue at the end (another flat and it was close enough to just fetch it home in a car and use good tools).
Tuesday Sep 11, 2012 #
Mountain bike 2:10:00 [3] 47.0 km (2:46 / km)
ahr:132 max:154
Today maintained a relatively constant effort.
It appears that after 18 years of experimenting, the cardiovascular program has reached the point where I can actually give my leg muscles a good workout - this is as opposed to just keeping a decent level of muscle tone.
This is VERY exciting.
Mountain bike 1:40:00 [2] 28.9 km (3:28 / km)
ahr:117 max:156
Monday Sep 10, 2012 #
Mountain bike intervals 1:48:00 [3] 38.2 km (2:50 / km)
ahr:128 max:157
1 easy, 2 hard.
The reverse tread tires are proving pretty decent when transitioning between pavement, grass and sand.
Sunday Sep 9, 2012 #
Mountain bike intervals 2:10:00 [4] 46.5 km (2:48 / km)
ahr:140 max:162
intervals 1 easy, 2 hard.
The flat pedals on this bike are less than ideal for long rides. Without being able to pull and work the calves, I get too much swelling in the lower leg. I brought a pair of clip ins, but sadly they need an alan key to mount and not the pedal wrench I use with most of my pedals.
Mountain bike 1:55:00 [2] 36.0 km (3:12 / km)
ahr:118 max:141
Saturday Sep 8, 2012 #
Mountain bike 1:30:00 [3] 28.0 km (3:13 / km)
ahr:125 max:152
Thursday Sep 6, 2012 #
weight training 30:00 [3]
Mountain bike 50:00 [4] 17.1 km (2:55 / km)
ahr:145 max:163
Big improvement.
The inverted tread tires are quite interesting and I think they will be good for hard pack.
Wednesday Sep 5, 2012 #
Mountain bike tempo 1:07:00 [3] 20.6 km (3:15 / km)
ahr:126 max:141 shoes: Gekko
I thought it was time to make sure I still had the discipline to maintain a reduced heart rate. It is very boring, but worked out all right.
Tuesday Sep 4, 2012 #
Mountain bike tempo 1:30:00 [4] 28.9 km (3:07 / km) +120m 3:03 / km
ahr:139 max:165 shoes: Gekko
No intervals, just maintaining pace on the one speed.
Monday Sep 3, 2012 #
weight training 40:00 [2]
Sunday Sep 2, 2012 #
Road cycle intervals 1:32:00 [4] 33.2 km (2:46 / km) +323m 2:39 / km
ahr:144 max:175 shoes: DMT road
Today took a route that allowed intervals 1 easy 2 hard.
This seems like a better choice than starting hard and this relatively short ride suggested that it will be a better strategy.
Saturday Sep 1, 2012 #
Road cycle intervals 2:40:00 [4] 61.9 km (2:35 / km) +400m 2:30 / km
ahr:144 max:175 shoes: DMT road
Pacing experiment #2 using 5km intervals: 2 hard, 1 easy.
This worked out pretty well in that I still had enough energy to do some decent sprinting in the last 5km.
I suspect that on a standard road bike at something over 3 hours the easy interval would be difficult to get the heart rate back down without stopping.
Recover was a bit slower than I like. My heart rate was stubbornly staying in the low 80s after 5 minutes.