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Training Log Archive: veinbuster

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
weight training	13	7:55:00
Cardio	7	7:00:00
flexibility	30	5:51:00
Mountain bike	4	5:14:00	58.47	(5:22)	94.1	(3:20)	308
Road cycle	3	4:03:00	56.23	(4:19)	90.5	(2:41)	278
Total	57	30:03:00	114.71		184.6		586

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Tuesday Apr 30, 2013 #

6 AM

flexibility 10:00 [1]

5 PM

weight training 35:00 [2]

Day 2 free weights and push ups

Monday Apr 29, 2013 #

6 AM

flexibility 12:00 [1]

4 PM

Cardio 1:00:00 [3]
ahr:129 max:144 shoes: Gekko

trainer, set for climb and the cadence showed good, but the heart rate didn't pay any attention to that today.

Sunday Apr 28, 2013 #

7 AM

flexibility 13:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Saturday Apr 27, 2013 #

7 AM

flexibility 12:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex - did the wrong workout when I decided to take a dry 18C bike ride rather than a wet 4C bike ride.
Haven't gotten to the bike ride yet because I got caught up in fixing the roof of the garage - which turned out to be a significant cardio and flexibility exercise.

Friday Apr 26, 2013 #

6 AM

flexibility 13:00 [1]

Thursday Apr 25, 2013 #

6 AM

flexibility 13:00 [1]

4 PM

Mountain bike 1:26:00 [3] 26.2 km (3:17 / km) +74m 3:14 / km
ahr:136 max:162 shoes: Gekko

Big Unit after work ride. Cheers for two sunny days in a row.

Wednesday Apr 24, 2013 #

6 AM

flexibility 12:00 [1]

4 PM

Road cycle tempo 1:14:00 [4] 26.7 km (2:46 / km) +125m 2:42 / km
ahr:140 max:165

Goldie versus commuter traffic.
We won handily passing 3 blocks worth of stopped cars twice and 2 blocks worth a bunch of times.
I decided it was a good idea to get some quality time on the fixie to make sure all of the leg muscles were ready for the big ride out west. I did use the bike's brakes instead of my legs to slow down in a few corners where I didn't trust cars at an intersection.
I love riding this bike - it is perfectly set up for getting the maximum power to the rear wheel. It probably deserves modern pedals - maybe some Crank Brothers Candy.

Tuesday Apr 23, 2013 #

6 AM

flexibility 13:00 [1]

4 PM

weight training 40:00 [2]

Day 2 free weights and push ups

Monday Apr 22, 2013 #

7 AM

flexibility 12:00 [1]

8 AM

weight training 35:00 [2]

Day 1 soloflex and free weights

Sunday Apr 21, 2013 #

7 AM

flexibility 11:00 [1]

8 AM

Mountain bike 57:00 [5] 16.5 km (3:27 / km) +48m 3:24 / km
ahr:149 max:166 shoes: Specialized Pro Mountain

Ride in honour of flight's big run. Plenty of frost when I started out so I tested the new clothing I got to combat the Calgary weather of last years RTCC. Sugoi long sleeved base worked the charm - on chill and after 10km was ready to unzip some. Assos booties were a tough fit over mountain style shoes, but did keep the chill of my toes. RTCC beanie and ear plugs kept the ears warm. Weather proof knickers over tights, over compression stockings kept the legs warm.

Most of the single track trail has been groomed for walking - down to loops over just about 1.5km of single track remaining. I guess I'll have to start searching for something new.

Bad news at 16.5 km in that apparently mountain pedals need more frequent servicing than road pedals. One of them decided not to spin anymore and came off the crank - still stuck to my shoe. Ride aborted early.

I'm also not convinced the Garmin numbers are quite right. The heart seems likely, but the speed jumped around a lot, and I know I didn't go up any 200% gradients. Maybe it was a bit colder than its preferred operating temperature.

Saturday Apr 20, 2013 #

7 AM

flexibility 12:00 [1]

8 AM

weight training 35:00 [2]

Day 3 soloflex

Friday Apr 19, 2013 #

5 AM

flexibility 10:00 [1]

Thursday Apr 18, 2013 #

6 AM

flexibility 10:00 [1]

4 PM

weight training 40:00 [2]

Day 2 free weights and push ups

Wednesday Apr 17, 2013 #

6 AM

flexibility 11:00 [1]

4 PM

Cardio 1:00:00 [3]
ahr:134 max:149 shoes: Gekko

trainer hill - quite happy with the heart rate because it suggests I might spend an hour less time in the cold and rain that seems to like to visit the Alberta Ride in June.
sound track: Edgar Winter
reading: Tragedy of Coriolanus - I'm hoping weather is good enough that I don't finish it for months

C • Boo rain 1

Tuesday Apr 16, 2013 #

6 AM

flexibility 11:00 [1]

4 PM

Cardio 1:00:00 [2]
ahr:119 max:123 shoes: Gekko

Feeling a bit tired so just took a trainer spin.
A surprisingly low heart rate.

Monday Apr 15, 2013 #

6 AM

flexibility 13:00 [1]

4 PM

weight training 40:00 [2]

Day 1 free weights and push ups

Sunday Apr 14, 2013 #

6 AM

flexibility 10:00 [1]

7 AM

Road cycle tempo 1:29:00 [4] 33.8 km (2:38 / km) +153m 2:34 / km
ahr:146 max:165 shoes: Specialized SWorks road

Smokie on the country roads. 6C but sunny and relatively calm winds at 15-20km/hr. A peaceful ride with very little traffic.

Saturday Apr 13, 2013 #

7 AM

flexibility 10:00 [1]

8 AM

Road cycle 1:20:00 [4] 30.0 km (2:40 / km)
ahr:146 max:170 shoes: Specialized SWorks road

Ride in the spirit of the gang at Southcenter Mall far, far away. Forgot to turn the Garmin on at the start and lost the battery before the end so the average heart rate doesn't reflect the warm up or cool down.
Great day for a ride: 6C and sunny with a tail wind coming home.

Friday Apr 12, 2013 #

6 AM

flexibility 11:00 [1]

1 PM

weight training 30:00 [2]

Day 3 resistance bands and push ups.

Thursday Apr 11, 2013 #

6 AM

flexibility 11:00 [1]

3 PM

Mountain bike 1:35:00 [3] 27.9 km (3:24 / km) +91m 3:21 / km
ahr:134 max:161 shoes: Gekko

Big unit. Ducking out of the office 15 minutes early made a huge difference in outbound traffic.
Some how a 10km/hr tailwind at 25C became a 30km/hr headwind at 17C in a relatively short ride.
Still, outside is good and the rain held off.