Training Log Archive: veinbusterIn the 30 days ending Apr 30, 2015:
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| 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 | We | Th | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
5 AM
flexibility 15:00 [1]
4 PM
weight training 49:00 [2]
Day 2 free weights and push ups
Wednesday Apr 29, 2015 #
5 AM
flexibility 15:00 [1]
4 PM
Road cycle tempo (Smokie) 1:34:00 [4] 36.7 km (2:34 / km) +179m 2:30 / km
ahr:146 max:164 shoes: Specialized SWorks road
Late out of the office again today but I couldn't skip another beautiful riding day so took my chances in the commuter traffic. Huge lines at lights made for some slow segments, but pace was pretty good on the open road. I was still seeing the velodrome in flight's report so ran at a higher cadence than usual - probably 10-15 rpm more. It flattened out the hills nicely, but might also elevate my heart rate a bit. I'll have to do a more scientific experiment to judge that fairly.
Gear test: I gave some new shorts a second try. The first time I was willing to attribute some discomfort to the stiff old seat on Vinnie, but again I noticed that after a bit over an hour the perforations in the material started to irritate my skin. I really like the design, but the ventilation holes in the chamois are big enough that I can feel them after a while. I've always had a problem with fabric that has any texture, so they would probably work great for many people.
Gear test: I gave some new shorts a second try. The first time I was willing to attribute some discomfort to the stiff old seat on Vinnie, but again I noticed that after a bit over an hour the perforations in the material started to irritate my skin. I really like the design, but the ventilation holes in the chamois are big enough that I can feel them after a while. I've always had a problem with fabric that has any texture, so they would probably work great for many people.
7 PM
Note
oops...post ride migraine heading in - maybe its Flight's and she can get a break from it.
Tuesday Apr 28, 2015 #
6 AM
flexibility 16:00 [1]
Sunday Apr 26, 2015 #
6 AM
flexibility 18:00 [1]
7 AM
Mountain bike (Stumpjumper) 1:33:00 [3] 22.4 km (4:09 / km) +175m 4:00 / km
ahr:136 max:165 shoes: Specialized S Works Mountain
Beautiful morning for a ride: 0C to start but warmed quickly to 5C in a bright sun by the time I was finished. Today was the south end of the river trail and up into the moraine. Much of the trail is still muddy, but mountain bike depths rather than the fat bike depths of last week. There are a fair number of spots where water is flowing across the path but it faired pretty well over the winter. I was surprised how little debris there was. Perhaps the community cleaning crew has done there spring cleanup already, but I like to think people using the trail are taking their litter put with them.
10 AM
Note
Mrs. walk - about 1/2 km for the longest since foot surgery.
Saturday Apr 25, 2015 #
6 AM
flexibility 12:00 [1]
7 AM
weight training 43:00 [2]
Day 3 soloflex
This time of year -3C just seemed to cold to go cycling. Maybe I'll finish the days errands in time to go out when it is warmer.
This time of year -3C just seemed to cold to go cycling. Maybe I'll finish the days errands in time to go out when it is warmer.
Thursday Apr 23, 2015 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 1:08:00 [2]
Day 2 free weights & push ups + abs and tire toting
Wednesday Apr 22, 2015 #
5 AM
flexibility 16:00 [1]
4 PM
Cardio hills (Trainer - legs) 1:45:53 [4]
ahr:145 max:162 shoes: Gekko
Banff-Jasper part 2b
I backed up 17 km from where I ended part 2a to do the full climb out of a Glacier View. This would make it 191-225km of the route I pulled a profile for. The plan was to manage the climb in a way that would allow all of part 3 into Jasper in the same session. This worked quite well as is reflected in the max heart rate. The ride into Jasper is net down hill quite a bit from here so the average rate would drop in the overall. It will probably be a ride day judgement call whether to do this climb at the end of day 2 or the start of day 3.
The trainer says today was 34.5 km with 775 m of climbing
Power: avg-145, max-289
I backed up 17 km from where I ended part 2a to do the full climb out of a Glacier View. This would make it 191-225km of the route I pulled a profile for. The plan was to manage the climb in a way that would allow all of part 3 into Jasper in the same session. This worked quite well as is reflected in the max heart rate. The ride into Jasper is net down hill quite a bit from here so the average rate would drop in the overall. It will probably be a ride day judgement call whether to do this climb at the end of day 2 or the start of day 3.
The trainer says today was 34.5 km with 775 m of climbing
Power: avg-145, max-289
Tuesday Apr 21, 2015 #
6 AM
flexibility warm up/down 15:00 [1]
7 AM
Mountain bike tempo (Vinnie) 1:05:00 [3] 24.0 km (2:43 / km) +88m 2:40 / km
ahr:139 max:154
As always I took the day off to honour my far away daughter. After shooting a tiny video a commuter style bike ride was in order. Vinnie was the best for the conditions - lots of standing water from last nights storm and a fair bit of debris on the road. Quite a few little animals took the wrong turn while evacuating their home and didn't make it across the road.
Nice ride and the sun started to show its face for the last few km.
Nice ride and the sun started to show its face for the last few km.
9 AM
Mountain bike warm up/down (Big Unit) 1:09:00 [3] 19.7 km (3:30 / km) +87m 3:26 / km
ahr:133 max:159 shoes: Gekko
Flight Day ride 2.
After dropping the car off to get the snow tires replaced with all season tires I took out the big brother of her Unit. Mine is orange and a 29er instead of small and black. The wind came up a lot in the time between rides. It was especially noticeable with a single speed.
A couple of degrees warmer in real life, but 7C warmer according to Garmin which showed a highly optimistic 20C.
Coolest sight: riding through a cherry blossom blizzard.
After dropping the car off to get the snow tires replaced with all season tires I took out the big brother of her Unit. Mine is orange and a 29er instead of small and black. The wind came up a lot in the time between rides. It was especially noticeable with a single speed.
A couple of degrees warmer in real life, but 7C warmer according to Garmin which showed a highly optimistic 20C.
Coolest sight: riding through a cherry blossom blizzard.
Monday Apr 20, 2015 #
5 AM
flexibility 17:00 [1]
4 PM
weight training 1:03:00 [2]
Day 1 free weights + toting mounted tires and 18 l water jug (a loop hole in the doctor's directive to lift smaller weights)
Saturday Apr 18, 2015 #
6 AM
flexibility 12:00 [1]
7 AM
Mountain bike warm up/down (Stumpjumper) 1:23:00 [3] 22.3 km (3:43 / km) +99m 3:38 / km
ahr:129 max:159 shoes: Specialized S Works Mountain
Beautiful morning for a river ride. Finished up with two layers less than what i started in (4C to 15C).
I just did the north route today so as not to keep Mrs. waiting for breakfast. Some of the wooded areas are still mucky enough that they are really best suited to a fat bike. The owner of the golden retriever who lied down in a mud puddle while getting a drink will regret letting it fall behind.
I opted for a quick road loop to get an extra hill at the end and has the misfortune to see a goose recently hit by a car. One leg was broken and it's brain clearly didn't know why it could stand up. It did somersaults trying to get situated. That made it very hard for its rescuer to try to get it off to a vet to try and fix it.
I just did the north route today so as not to keep Mrs. waiting for breakfast. Some of the wooded areas are still mucky enough that they are really best suited to a fat bike. The owner of the golden retriever who lied down in a mud puddle while getting a drink will regret letting it fall behind.
I opted for a quick road loop to get an extra hill at the end and has the misfortune to see a goose recently hit by a car. One leg was broken and it's brain clearly didn't know why it could stand up. It did somersaults trying to get situated. That made it very hard for its rescuer to try to get it off to a vet to try and fix it.
Friday Apr 17, 2015 #
6 AM
flexibility 12:00 [1]
7 AM
weight training 42:00 [2]
Day 3 soloflex
Dips and chin ups pretty strong in spite of wonky elbow
Dips and chin ups pretty strong in spite of wonky elbow
Tuesday Apr 14, 2015 #
6 AM
flexibility 12:00 [1]
4 PM
weight training 53:00 [2]
Day 2 free weights & pushups + abs
Monday Apr 13, 2015 #
6 AM
flexibility 12:00 [1]
4 PM
Mountain bike warm up/down (Vinnie) 1:34:00 [2] 30.6 km (3:04 / km) +169m 2:59 / km
ahr:119 max:142
The Spring Ice Cream Run
Its only fair to fabricate fun events to balance the personal challenges. The first sunny 20C day of the year I ride out for ice cream. I missed last Monday for lack of bike shorts, but today was an easy 28C ride on the ancient mountain bike.
I almost went out without compression on my right leg. The few minutes it took to correct that put me in much heavier outbound traffic than usual. It didn't matter because this bike was never about speed. Flat, studded pedals proved to be just the ticket in traffic. I took a 20km detour to the ice cream shop (just under 6km away, so not really enough of a ride to balance the ice cream intake). On the return it struck me that flight's race bike has almost twice as many gears on the cassette as my bike does. Then while sitting eating my delicious, made today, caramel cashew ice cream I noticed how much mountain bikes have evolved since my first generation Gary Fisher.
Now, my spring has started.
Its only fair to fabricate fun events to balance the personal challenges. The first sunny 20C day of the year I ride out for ice cream. I missed last Monday for lack of bike shorts, but today was an easy 28C ride on the ancient mountain bike.
I almost went out without compression on my right leg. The few minutes it took to correct that put me in much heavier outbound traffic than usual. It didn't matter because this bike was never about speed. Flat, studded pedals proved to be just the ticket in traffic. I took a 20km detour to the ice cream shop (just under 6km away, so not really enough of a ride to balance the ice cream intake). On the return it struck me that flight's race bike has almost twice as many gears on the cassette as my bike does. Then while sitting eating my delicious, made today, caramel cashew ice cream I noticed how much mountain bikes have evolved since my first generation Gary Fisher.
Now, my spring has started.
Sunday Apr 12, 2015 #
7 AM
flexibility 15:00 [1]
9 AM
Note
Temple after 10 weeks: I declare it healed. Nothing but scar now.
1 PM
weight training 56:00 [2]
Day 1 free weights + abs, extra sets of a few things
Saturday Apr 11, 2015 #
7 AM
flexibility 18:00 [1]
Took the time to do them right have the long leg workout yesterday. Legs feel very good. Resting heart is about 10 bpm high.
11 AM
Mountain bike warm up/down 25:00 [2]
A new recumbent shop opened today less than an hour from work, so I went to check it out and surprisingly found what might prove to be a good candidate for rugged trails, or winter.
Some really nice engineering in it, including the built in stand. Turned much tighter than I expected. Integration of the drive train and suspension was very nice. I'm not sure how well it will climb because the test area was pretty flat, but it rolled over giant pot holes and managed dramatic changes in ground surface - pavement, to gravel, to muck and grass - without a blink.
A really nicely engineered fairing too, though not bush friendly.
And there was a time I was pretty sure I'd have to switch to one of these.
Some really nice engineering in it, including the built in stand. Turned much tighter than I expected. Integration of the drive train and suspension was very nice. I'm not sure how well it will climb because the test area was pretty flat, but it rolled over giant pot holes and managed dramatic changes in ground surface - pavement, to gravel, to muck and grass - without a blink.
A really nicely engineered fairing too, though not bush friendly.
And there was a time I was pretty sure I'd have to switch to one of these.
C • Hase 2
4 PM
weight training 33:00 [2]
Day 3 resistance bands and push ups
Friday Apr 10, 2015 #
6 AM
flexibility 11:00 [1]
12 PM
Cardio hills (Trainer - legs) 5:12:04 [4]
ahr:144 max:162 shoes: Gekko
Banff-Jasper part 2.
This was the real test of how the real ride should be planned out. I plugged in the elevations from km 91 for 117 km. There are 17km left to connect to where I started part 3, but I promised Mrs. I wouldn't get carried away with a mission and hurt my still heavily bruised leg. At 6pm, I thought it best to stop so I'd have time to get my legs up and get some dinner before I reached the time of day my stomachs rebels against large food intake.
I took two breaks: one at the top of the first mountain of the day (48km) and one near the end of the relative flat before the second climb. I stopped at a false flat part way up to change my shirt and freshen my drink when I noticed the time. Starting mid morning the full 133km would be doable, but that might not be the best strategy. Flight and I will sort that out in a bit.
Trainer says 1,410 m climbing today, which would be a personal best.
Food test: a wonderful Kate's Tram Bar. Good consistency for bites of any size. Natural ingredients including peanut butter and milk chocolate. Not much protein but good fuel.
This was the real test of how the real ride should be planned out. I plugged in the elevations from km 91 for 117 km. There are 17km left to connect to where I started part 3, but I promised Mrs. I wouldn't get carried away with a mission and hurt my still heavily bruised leg. At 6pm, I thought it best to stop so I'd have time to get my legs up and get some dinner before I reached the time of day my stomachs rebels against large food intake.
I took two breaks: one at the top of the first mountain of the day (48km) and one near the end of the relative flat before the second climb. I stopped at a false flat part way up to change my shirt and freshen my drink when I noticed the time. Starting mid morning the full 133km would be doable, but that might not be the best strategy. Flight and I will sort that out in a bit.
Trainer says 1,410 m climbing today, which would be a personal best.
Food test: a wonderful Kate's Tram Bar. Good consistency for bites of any size. Natural ingredients including peanut butter and milk chocolate. Not much protein but good fuel.
Thursday Apr 9, 2015 #
5 AM
flexibility 15:00 [1]
4 PM
Cardio (Trainer - legs) 1:00:13 [3]
ahr:132 max:158 shoes: Gekko
Tomorrow looks like a rain out of my short work day so the perfect opportunity to test the remaining segment of the Banff-Jasper ride on the trainer. To that end I reminded myself what an endurance effort felt like.
I did one quick sprint towards the end, which was when I briefly hit the max heart rate for the day.
I also tested a new Garmin. The old one has its screen go blank after I finished my work out last week so I took that as a sign that I should get a backup. I set up a 4th screen of data, which was a bit disorienting after so long with the same view. 2 of the items I put on that screen were blank, so I have a bit more setup to do.
I did one quick sprint towards the end, which was when I briefly hit the max heart rate for the day.
I also tested a new Garmin. The old one has its screen go blank after I finished my work out last week so I took that as a sign that I should get a backup. I set up a 4th screen of data, which was a bit disorienting after so long with the same view. 2 of the items I put on that screen were blank, so I have a bit more setup to do.
Wednesday Apr 8, 2015 #
5 AM
flexibility 14:00 [1]
4 PM
weight training 49:00 [2]
Day 2 free weights and pushups + abs
Tuesday Apr 7, 2015 #
5 AM
flexibility 14:00 [1]
4 PM
Cardio (Trainer - legs) 28:09 [5]
ahr:150 max:167 shoes: Gekko
Did a test of replaying trainer power setting using 9 Hammers.
There was a fairly significant lag in the power changes - about 15 sec, which I know is longer than my repose time setting the new level. Also the short 10/10 settings didn't seem to show at all most of the time. Next time I'll add 15 sec to the planned lag to start the video and see if I get a better match.
I bailed early because it felt like the wrong workout for today. A few days of being a bit flu like and a severe shortage of sleep last night let my heart rate run up quite early on.
There was a fairly significant lag in the power changes - about 15 sec, which I know is longer than my repose time setting the new level. Also the short 10/10 settings didn't seem to show at all most of the time. Next time I'll add 15 sec to the planned lag to start the video and see if I get a better match.
I bailed early because it felt like the wrong workout for today. A few days of being a bit flu like and a severe shortage of sleep last night let my heart rate run up quite early on.
Monday Apr 6, 2015 #
5 AM
flexibility 13:00 [1]
4 PM
Note
25C and no bike shorts, so I did laundry, vacuumed, finalized taxes and then settled for a walk before the sun went down.
Then used a 20% coupon and a $15 credit to get a spare pair just in case another summer day comes along.
Then used a 20% coupon and a $15 credit to get a spare pair just in case another summer day comes along.
Saturday Apr 4, 2015 #
7 AM
flexibility 11:00 [1]
8 AM
weight training 38:00 [2]
Day 3 soloflex
11 AM
Note
Temple week 9: 1x3 mm
Friday Apr 3, 2015 #
5 AM
flexibility 5:00 [1]
Thursday Apr 2, 2015 #
7 AM
flexibility 15:00 [1]
8 AM
Mountain bike (Stumpjumper) 1:27:00 [3] 21.9 km (3:58 / km) +175m 3:49 / km
ahr:131 max:153 shoes: Specialized S Works Mountain
Early morning ride to check the trail. It is pretty clear of ice and snow except in the woods where there is still a good 10cm hard packed base of ice.
Great morning for a ride and I would have stayed out longer except for some appointments to get to.
Great morning for a ride and I would have stayed out longer except for some appointments to get to.
12 PM
Road cycle (Cross bike cross mode) 59:27 [4] 21.5 km (2:46 / km) +223m 2:38 / km
ahr:150 max:164 shoes: Specialized S Works Mountain
Short ride with flight to check out the loaner bike for her race tomorrow. We had to go out early to best the rain. The wind was getting quite brisk, most noticeable as a cross breeze riding along St. John's.
2 PM
Road cycle (Cross bike cross mode) 47:40 [3] 16.4 km (2:54 / km) +115m 2:48 / km
ahr:140 max:158 shoes: Specialized S Works Mountain
Ride Your Age Session 7 part c
Well flight and Mrs. were working I dared the rain to ruin a good chance to finish my age for the day. I took the cross bike along the river, which it is quite well suited for.
Rain started at about 7 km, but it never got very hard so I just enjoyed the view.
The challenge was looking quite tough this year, but I'm pretty happy with the results, particularly given the extenuating circumstances. My right leg still has quite a bit of bruising, but some of that is due to an updated compression strategy that is looking very positive for the long term.
Well flight and Mrs. were working I dared the rain to ruin a good chance to finish my age for the day. I took the cross bike along the river, which it is quite well suited for.
Rain started at about 7 km, but it never got very hard so I just enjoyed the view.
The challenge was looking quite tough this year, but I'm pretty happy with the results, particularly given the extenuating circumstances. My right leg still has quite a bit of bruising, but some of that is due to an updated compression strategy that is looking very positive for the long term.
3 PM
Note
I find it funny that in this mornings ride it struck me that I had escaped another fat bike season without buying one and then while picking up flight's loaner I saw the most enticing fat bike I have seen to date: Bluto fork, 4.6 rubber, 11-42 cassette, drop seat and bright green.
Wednesday Apr 1, 2015 #
5 AM
flexibility 16:00 [1]
1 PM
stairs 29:00 [3]
tiny workout on a travel day