Training Log Archive: veinbusterIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
6 AM
flexibility 13:00 [1]
4 PM
weight training 43:00 [2]
Day 2 free weights and pushups + abs
Sunday Sep 28, 2014 #
6 AM
flexibility 9:00 [1]
7 AM
Road cycle (Smokie) 1:06:00 [3] 25.9 km (2:33 / km) +160m 2:28 / km
ahr:137 max:156 shoes: Specialized SWorks road
Chilly damp air this morning. It wasn't really foggy, but the dampness gathered on my glasses at anything over about 25km/hr. The legs never really warmed up either and a pair of tights would not have been out of place.
When I looked at the stays for the Friday altered ride, I noticed an interval with an unexpected elevation so I thought I'd search out exactly where that was. It turns out it was just the luck of where the interval landed on the road.
When I looked at the stays for the Friday altered ride, I noticed an interval with an unexpected elevation so I thought I'd search out exactly where that was. It turns out it was just the luck of where the interval landed on the road.
Saturday Sep 27, 2014 #
5 AM
flexibility 11:00 [1]
6 AM
weight training 34:00 [2]
Day 3 resistance bands and pushups
8 AM
Road cycle tempo (Smokie) 1:33:00 [5] 40.6 km (2:17 / km) +197m 2:14 / km
ahr:156 max:171 shoes: Specialized SWorks road
A quick (for me) 40k as the sun was coming into its stride. Even though I went out a bit late the temperature was stubbornly stuck at 10C to start. I didn't notice how warm it had become until I finished the ride and realized I was dripping wet.
I stuck to a tight little loop in case the cut in the front tire decided to explode. It didn't. The route was pretty clean road with few intersections so I was able to maintain a decent pace. Heart recovery was very quick, which is good to know because I don't often test recovery from a rate this high for very long. Back in the 70s by the time I put everything away.
September wins again.
I stuck to a tight little loop in case the cut in the front tire decided to explode. It didn't. The route was pretty clean road with few intersections so I was able to maintain a decent pace. Heart recovery was very quick, which is good to know because I don't often test recovery from a rate this high for very long. Back in the 70s by the time I put everything away.
September wins again.
Friday Sep 26, 2014 #
6 AM
flexibility 10:00 [1]
1 PM
Road cycle (Smokie) 2:11:00 [3] 49.1 km (2:40 / km) +277m 2:36 / km
ahr:139 max:171 shoes: Specialized SWorks road
Another beautiful day to be outside, but Murphy came along for the ride today. I started out with every possible red light, a school bus and a flag man at some pop up construction.
At about 20km I figured pace wasn't going to happen so I might as well just embrace it and enjoy the sun. A few km later I came to the refuse of some past construction. A front flat snuck up on me and without a warning event, I didn't notice it until I realized I was crunching clumsily over all the gravel.
When I got the tube out I found a tiny metal sliver stuck in the rubber. It was so small it was very hard to get out. Who knew tweezers should be in your road repair kit? I finally poked it through and put in a new tube. When I examined the result I noticed a bit of a slash something else sharp had put on the edge of the tire, so it is probably nearing the end of its short life.
I skipped the extra 15km loop I had been planning in favour of working my way closer to home. This would put me a bit short of the 50km that would have warranted the first apple dumpling with ice cream of the season. But it was the perfect day for it so I took that detour and chose cinnamon ice cream.
I think I'll take next September off.
At about 20km I figured pace wasn't going to happen so I might as well just embrace it and enjoy the sun. A few km later I came to the refuse of some past construction. A front flat snuck up on me and without a warning event, I didn't notice it until I realized I was crunching clumsily over all the gravel.
When I got the tube out I found a tiny metal sliver stuck in the rubber. It was so small it was very hard to get out. Who knew tweezers should be in your road repair kit? I finally poked it through and put in a new tube. When I examined the result I noticed a bit of a slash something else sharp had put on the edge of the tire, so it is probably nearing the end of its short life.
I skipped the extra 15km loop I had been planning in favour of working my way closer to home. This would put me a bit short of the 50km that would have warranted the first apple dumpling with ice cream of the season. But it was the perfect day for it so I took that detour and chose cinnamon ice cream.
I think I'll take next September off.
Thursday Sep 25, 2014 #
5 AM
flexibility 12:00 [1]
5 PM
weight training 45:00 [2]
Day 2 free weights and pushups + abs
Wednesday Sep 24, 2014 #
6 AM
flexibility 13:00 [1]
4 PM
Road cycle (Smokie) 1:32:00 [3] 31.3 km (2:56 / km) +157m 2:52 / km
ahr:132 max:154 shoes: Specialized SWorks road
A bit of an odd ride.
First I followed a school bus bringing kids home. After three stops I figured out the system for passing it and rode by little cheering sections of tiny kids waiting for an elder sibling to come home. That was fun as each of them needed a greeting.
The bus held up the cars for a bit and I almost made it through town before it caught up. I had a good pace of 30+km/hr focusing on a tight line by parked cars to minimize the fish of a driver being over anxious to pass when I caught a sharp rock with my rear tire and spit it out at lightening speed as the back end bucked a bit. I had long enough to hope I survived without a flat before I was looking for a place to pull over.
I walked over to the nicest bit of curb to fix it. Before I got my tools out a man of 80 or so stopped on his bike to ask if I was ok. A few minutes later a woman not quite as old came out of her house to check up on me and wish me luck. Apparently a good part of town to break down.
Since I didn't have another spare tube, I headed back and did a shortened ride close enough to walk home if need be. Even though it was cloudy, a bit cool for just a jersey, windy and I had a repair and had to ride a fairly boring route, it was still nice to be out. I like my bike(s).
I added time for when my Garmin timer was off because I had noted how long the repair took. I did not guess at a distance adjustment.
Rubber note: the Turbo tires that are very nice to corner on seem more prone to flats than other rubber I've used. I noted while doing the change that the rubber is quite thin on the upright line and am speculating that they will likely give me about half the mileage of previous tires. If I raced, I would definitely use them again, but in might pick something else for my enjoying the outdoors riding.
First I followed a school bus bringing kids home. After three stops I figured out the system for passing it and rode by little cheering sections of tiny kids waiting for an elder sibling to come home. That was fun as each of them needed a greeting.
The bus held up the cars for a bit and I almost made it through town before it caught up. I had a good pace of 30+km/hr focusing on a tight line by parked cars to minimize the fish of a driver being over anxious to pass when I caught a sharp rock with my rear tire and spit it out at lightening speed as the back end bucked a bit. I had long enough to hope I survived without a flat before I was looking for a place to pull over.
I walked over to the nicest bit of curb to fix it. Before I got my tools out a man of 80 or so stopped on his bike to ask if I was ok. A few minutes later a woman not quite as old came out of her house to check up on me and wish me luck. Apparently a good part of town to break down.
Since I didn't have another spare tube, I headed back and did a shortened ride close enough to walk home if need be. Even though it was cloudy, a bit cool for just a jersey, windy and I had a repair and had to ride a fairly boring route, it was still nice to be out. I like my bike(s).
I added time for when my Garmin timer was off because I had noted how long the repair took. I did not guess at a distance adjustment.
Rubber note: the Turbo tires that are very nice to corner on seem more prone to flats than other rubber I've used. I noted while doing the change that the rubber is quite thin on the upright line and am speculating that they will likely give me about half the mileage of previous tires. If I raced, I would definitely use them again, but in might pick something else for my enjoying the outdoors riding.
Tuesday Sep 23, 2014 #
6 AM
flexibility 13:00 [1]
4 PM
Road cycle tempo (Smokie) 1:25:00 [4] 35.7 km (2:23 / km) +156m 2:20 / km
ahr:145 max:164 shoes: Specialized SWorks road
Great fall ride after work: clear sky, light wind, 20C+, and zero traffic incidents.
At one point a very large bug fly inside the vents on my helmet and was trapped there for a good 5km. I had visions of my skull being ravaged if it couldn't escape.
At one point a very large bug fly inside the vents on my helmet and was trapped there for a good 5km. I had visions of my skull being ravaged if it couldn't escape.
Sunday Sep 21, 2014 #
6 AM
flexibility 10:00 [1]
weight training 39:00 [2]
Day 3 soloflex
Saturday Sep 20, 2014 #
6 AM
flexibility 13:00 [1]
weight training 30:00 [2]
Day 2 soloflex, waiting for the sun to come up.
7 AM
Road cycle hills (Cross bike road mode) 1:48:00 [4] 37.8 km (2:51 / km) +327m 2:44 / km
ahr:142 max:171 shoes: DMT road
The weather decided that Newmarket was part of northern Ontario this morning and not part of Toronto. The air was very damp and the roads were wet. The wind varied from calm to fierce, with an emphasis on fierce riding along the ridge that has been cleared for new homes. Cresting each summit was demanding.
Still a nice morning ride on relatively quiet country roads. I did find odd that so much of the road was collapsing on the right metre or so. That is something I expect to see in the spring, not the fall.
Still a nice morning ride on relatively quiet country roads. I did find odd that so much of the road was collapsing on the right metre or so. That is something I expect to see in the spring, not the fall.
Friday Sep 19, 2014 #
5 AM
flexibility 12:00 [1]
10 AM
stairs 33:00 [3]
I think I'll have to stop this for a while. Two weeks after returning from vacation my right knee is quite sore again.
I'll try again after Thanksgiving.
I'll try again after Thanksgiving.
Thursday Sep 18, 2014 #
6 AM
flexibility 13:00 [1]
1 PM
stairs 29:00 [3]
4 PM
weight training 46:00 [2]
Day 1 free weights.
Got a bit excited watching Jens HOUR ride and did some extra sets.
Got a bit excited watching Jens HOUR ride and did some extra sets.
Wednesday Sep 17, 2014 #
5 AM
flexibility 10:00 [1]
12 PM
stairs 29:00 [3]
4 PM
Road cycle tempo (Smokie) 1:46:00 [4] 42.4 km (2:30 / km) +191m 2:27 / km
ahr:144 max:164 shoes: Specialized SWorks road
Did the after work ride that I didn't do yesterday. Traffic was fairly heavy, but it was mostly uneventful. It won't be long before the daylight won't allow this length of ride after work. Even today I was thinking yellow lens would be better as I was riding the last few km.
Oddity of the day: a flag man jumped out from between cars and threw up his stop sign less than a bike length in front of me. This was to allow AAA to boost his truck. He easy very friendly, but oblivious to the fact that generally people need more than a few feet to come to a full stop.
Oddity of the day: a flag man jumped out from between cars and threw up his stop sign less than a bike length in front of me. This was to allow AAA to boost his truck. He easy very friendly, but oblivious to the fact that generally people need more than a few feet to come to a full stop.
Tuesday Sep 16, 2014 #
6 AM
flexibility 13:00 [1]
4 PM
Note
(rest day)
I prepared drinks for an afternoon ride in the morning and left my desk a few minutes early to get ahead of traffic, but when I stepped outside at the office the mid 20s temperature felt like the mid teens.
So I took that as a sign the feeling a bit run down might not just be in my head so took a rest day.
So I took that as a sign the feeling a bit run down might not just be in my head so took a rest day.
Monday Sep 15, 2014 #
6 AM
flexibility 8:00 [1]
11 AM
stairs 23:00 [3]
Shortened because my right calf was rebelling against the lack of compression.
4 PM
weight training 43:00 [2]
Day 2 free weights and push ups
Sunday Sep 14, 2014 #
6 AM
flexibility 11:00 [1]
7 AM
weight training 41:00 [2]
Day 3 soloflex.
Out if order, but this workout is much better on the soloflex where I can do dips and chin ups.
Out if order, but this workout is much better on the soloflex where I can do dips and chin ups.
Saturday Sep 13, 2014 #
6 AM
Mountain bike (Stumpjumper) 1:48:00 [3] 27.5 km (3:56 / km) +156m 3:49 / km
ahr:131 max:158 shoes: Specialized Comp mountain
It wasn't raining yet when I got up so I threw some lights on the mountain bike and took off. I stuffed my rain jacket in my back pocket just in case, but in the driveway I could see the first drops in my headlight. I did a double take because it looked like snow, and I was afraid I had woken up in Calgary. It was just an illusion caused by the 800 lumen lamp.
I did out the rain jacket on anyway and the rain was barely noticeable in the north loop. I decided I had time to do half of the south loop and the rain became steady about 10 minutes into that. I was plenty warm though so I finished off the planned route and as a bonus found a trail under another road. It was pretty steep, but better than cars.
The rain jacket and pants were soaked by the time I finished, and the bike needs a good cleaning and lube job - but first drain the legs and meet some friends from the 80s for breakfast.
I did out the rain jacket on anyway and the rain was barely noticeable in the north loop. I decided I had time to do half of the south loop and the rain became steady about 10 minutes into that. I was plenty warm though so I finished off the planned route and as a bonus found a trail under another road. It was pretty steep, but better than cars.
The rain jacket and pants were soaked by the time I finished, and the bike needs a good cleaning and lube job - but first drain the legs and meet some friends from the 80s for breakfast.
Thursday Sep 11, 2014 #
6 AM
flexibility 13:00 [1]
12 PM
stairs 30:00 [3]
4 PM
weight training 43:00 [2]
Day 1 free weights
Wednesday Sep 10, 2014 #
6 AM
flexibility 11:00 [1]
11 AM
stairs 28:00 [3]
4 PM
Road cycle tempo (Smokie) 1:14:00 [4] 30.4 km (2:26 / km) +141m 2:23 / km
ahr:147 max:170 shoes: Specialized SWorks road
Nice after work ride on the road bike. I even managed a sub 10 interval in commuter traffic - a nice stretch with just one forced slow down for a truck turning into my lane.
Food experiment: cricket Aztec bar had a bit too much cayenne in it for my taste - but that probably kept me from eating the whole thing and ingesting far to much caffeine for the time of day. A tiny bite would probably be great an hour or so into a long morning ride.
Food experiment: cricket Aztec bar had a bit too much cayenne in it for my taste - but that probably kept me from eating the whole thing and ingesting far to much caffeine for the time of day. A tiny bite would probably be great an hour or so into a long morning ride.
Tuesday Sep 9, 2014 #
5 AM
flexibility 11:00 [1]
12 PM
stairs 32:00 [3]
4 PM
Mountain bike 1:21:00 [3] 25.2 km (3:13 / km) +80m 3:10 / km
ahr:129 max:156 shoes: Gekko
Nice to get back out on my own bike but what a contrast to the traffic while in Alberta. There were more cars in the first 5km than all of my riding in Calgary put together. I'm not a big fan of traffic.
Food experiment: two moms bars are tasty and good consistence for riding, but sadly I am allergic to the contents. I'm going to have to start being fussier about the ingredients.
Food experiment: two moms bars are tasty and good consistence for riding, but sadly I am allergic to the contents. I'm going to have to start being fussier about the ingredients.
Monday Sep 8, 2014 #
6 AM
flexibility 11:00 [1]
4 PM
weight training 34:00 [2]
Day 3 resistance bands and push ups
Sunday Sep 7, 2014 #
6 AM
flexibility 11:00 [1]
7 AM
weight training 32:00 [2]
Day 2 soloflex
9 AM
Other warm up/down 42:00 [2]
One last vacation hike with Mrs. The river is looking like fall allergies will be nasty.
Friday Sep 5, 2014 #
6 AM
flexibility 16:00 [1]
Travel day, but at least I have enough time to loosen up properly before getting smushed into an airplane seat for five hours.
Thursday Sep 4, 2014 #
7 AM
flexibility 10:00 [1]
12 PM
Other warm up/down 1:20:00 [2]
Down the beach, back on a jogging trail. The jogging trail was a wide strip of mulch making the surface nice and cushiony without the sinking that goes with sand. The last trail marker I saw said 2.5 miles + the steep hill to and from the beach.
Did the same distance yesterday, but it was more relaxed and included a dinner break so didn't seem log worthy.
Did the same distance yesterday, but it was more relaxed and included a dinner break so didn't seem log worthy.
Wednesday Sep 3, 2014 #
5 AM
flexibility 18:00 [1]
No gym and no bike so going to the more active stretching routine.
Tuesday Sep 2, 2014 #
6 AM
flexibility 10:00 [1]
6 PM
Other warm up/down 1:35:00 [2]
Walking the beach waiting for sunset.
I didn't measure the distance, but my recollection of riding it spring 2013 is 7-8 km
I didn't measure the distance, but my recollection of riding it spring 2013 is 7-8 km
Monday Sep 1, 2014 #
7 AM
Mountain bike 1:11:00 [3] 14.0 km (5:04 / km) +232m 4:41 / km
ahr:134 max:170
Another loop of Nose Hill on the baby unit. I seemed to have a very hard time getting enough oxygen for the climbs today. Yesterday it was about half an hour before I felt like a normal cyclist. Of course I've never been that excited about starting a ride with a climb.