Training Log Archive: veinbusterIn the 30 days ending Apr 30, 2018:
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| 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 | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Apr 30, 2018 #
7 AM
flexibility 30:00 [1]
8 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
Only the offset curls (heavier weight on one end of bar) with a twist on one leg showed the shoulder mismatch today
Only the offset curls (heavier weight on one end of bar) with a twist on one leg showed the shoulder mismatch today
1 PM
Road cycle warm up/down 33:02 [1] 9.14 km (3:37 / km) +107m 3:25 / km
Checkout rides as I spring cleaned bikes. Mostly making sure all the controls work properly and there were no loose bits.
Wilier Cross had a flat, which was odd because it didn’t when I hung it in the basement after a ride last week.
FatBoy was gross with a full winter of grime.
Townie had year old bugs because Mrs forgot to clean it after its last trip on the roof.
Wilier Cross had a flat, which was odd because it didn’t when I hung it in the basement after a ride last week.
FatBoy was gross with a full winter of grime.
Townie had year old bugs because Mrs forgot to clean it after its last trip on the roof.
Sunday Apr 29, 2018 #
7 AM
flexibility 31:00 [1]
10 AM
Mountain bike (FatBoy ) 1:34:00 [3] 20.2 km (4:39 / km) +214m 4:25 / km
ahr:139
South along the path to see how that end fared the winter. The trail is clear, but there are a lot of broken tree parts along the side. There is still a fair bit of standing water. In the mulched area it made for a bog trail.
Saturday Apr 28, 2018 #
6 AM
flexibility 31:00 [1]
Friday Apr 27, 2018 #
6 AM
flexibility 31:00 [1]
7 AM
weight training 44:00 [2]
Day 3 soloflex
Dips really strong. Upright rowing still a struggle.
Dips really strong. Upright rowing still a struggle.
5 PM
Mountain bike (Stumpjumper ) 27:51 [3] 8.52 km (3:16 / km) +38m 3:12 / km
shoes: Specialized Comp mountain
Short test of the new rear shock. It doesn’t have a brain, which was abandoned after I got my bike, but does have lots of settings to tweak. It will need a couple of good hours on terrain to sort out where I want it.
It certainly corners like a road bike on the firm setting of the main control. I have to test the open mode fine tuning and the rebound.
Fox Float is the new rear.
It certainly corners like a road bike on the firm setting of the main control. I have to test the open mode fine tuning and the rebound.
Fox Float is the new rear.
Thursday Apr 26, 2018 #
6 AM
flexibility 32:00 [1]
12 PM
Road cycle (Wilier Cross ) 1:47:00 [3] 35.6 km (3:00 / km) +262m 2:54 / km
ahr:136 max:162 shoes: Specialized Comp mountain
Not the best time of day to go out so I plotted a route with minimal traffic. North on the river path, over to 2nd concession as far north as it goes, west to Leslie to make the turn back south.
Traffic was light but the bike part of the roads was littered with sand and gravel so I was happy to have the cross rubber on. I’ll probably leave it on this bike full time this year. I stayed on the small ring for the ride to contain the effort. All the signs suggests I’m not quite as strong this year as previous years. We’ll see how that develops now that we seem to really have spring.
Traffic was light but the bike part of the roads was littered with sand and gravel so I was happy to have the cross rubber on. I’ll probably leave it on this bike full time this year. I stayed on the small ring for the ride to contain the effort. All the signs suggests I’m not quite as strong this year as previous years. We’ll see how that develops now that we seem to really have spring.
Wednesday Apr 25, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 42:00 [2]
Day 2 soloflex and free weights
Right should still a bit sore but range of motion feels good and strength almost back to my normal weak, old man level.
Right should still a bit sore but range of motion feels good and strength almost back to my normal weak, old man level.
Tuesday Apr 24, 2018 #
6 AM
flexibility 35:00 [1]
24 days later the driveway rash is finally gone from my foot.
1 PM
Mountain bike (FatBoy ) 1:33:00 [3] 25.1 km (3:42 / km) +102m 3:38 / km
ahr:131 max:160
After a morning spring cleaning the house, I opted to take a ride along the river instead of spring cleaning some bikes.
North to Holland Landing showed all of the trail ice gone, but lots of muck. I had to abandon the west side just south of Holland Landing because a new pond hard developed and it showed signs of being a new creek overflowed and of indeterminate depth in the centre. As it was I rode through some water well over my rims - with 4.8” rubber.
North to Holland Landing showed all of the trail ice gone, but lots of muck. I had to abandon the west side just south of Holland Landing because a new pond hard developed and it showed signs of being a new creek overflowed and of indeterminate depth in the centre. As it was I rode through some water well over my rims - with 4.8” rubber.
Monday Apr 23, 2018 #
6 AM
flexibility 21:00 [1]
A bit surprised to see so much frost heading to Habitat
2 PM
Note
Mr. Destructo
I’ve been working on converting three houses into two this month at Habitat. Today we got far enough that I could visualize what the end result will be, which makes it much easy to see what should happen next.
The biggest challenge is the main floor, which was framed as a single unit and now needs to be split in half. Each half will be come the entrance to a three story. Since we need a 2 hour fire barrier between houses, we had to break a center load baring wall. So we built new temporary supports on each side. Then cut the house down the middle, reworked the center wall in two halves (supporting an existing 2nd, 3rd floor and attic), removed the temporary walls and started putting in the fire barrier.
I’ve been working on converting three houses into two this month at Habitat. Today we got far enough that I could visualize what the end result will be, which makes it much easy to see what should happen next.
The biggest challenge is the main floor, which was framed as a single unit and now needs to be split in half. Each half will be come the entrance to a three story. Since we need a 2 hour fire barrier between houses, we had to break a center load baring wall. So we built new temporary supports on each side. Then cut the house down the middle, reworked the center wall in two halves (supporting an existing 2nd, 3rd floor and attic), removed the temporary walls and started putting in the fire barrier.
Sunday Apr 22, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 44:00 [2]
Day 1 soloflex and free weights
1 PM
Walk/hike warm up/down 45:00 [2] 4.8 km (9:22 / km)
Spring river walk with Mrs. The river is running high and fast. It was the busiest I’ve seen the trail without a special event.
Saturday Apr 21, 2018 #
6 AM
flexibility 33:00 [1]
7 AM
Mountain bike (FatBoy ) 1:10:00 [3] 16.8 km (4:10 / km) +220m 3:55 / km
ahr:132
Birthday Ice Ride
-3C to start, but tradition wins out and I always do a ride on Erin’s birthday. The melt and refreeze made for some very large slick sections on the path. I mostly went slow enough to keep the bike upright. Even with the 4.8 rubber, in one spot just my light pedal stroke tried to wash me out. This is exactly why I ride it with flat pedals.
It warmed a bit by the time I got back home, but not enough to melt anything new.
Beautiful birthday ride though.
-3C to start, but tradition wins out and I always do a ride on Erin’s birthday. The melt and refreeze made for some very large slick sections on the path. I mostly went slow enough to keep the bike upright. Even with the 4.8 rubber, in one spot just my light pedal stroke tried to wash me out. This is exactly why I ride it with flat pedals.
It warmed a bit by the time I got back home, but not enough to melt anything new.
Beautiful birthday ride though.
Friday Apr 20, 2018 #
6 AM
flexibility 35:00 [1]
Power failed last night so I got up early, tricked by a rare brightening in the window due to a cloudless pre dawn.
Thursday Apr 19, 2018 #
6 AM
flexibility 30:00 [1]
7 AM
weight training 45:00 [2]
Day 3 soloflex
Dips, chin-ups and upright rowing a bit weak
Dips, chin-ups and upright rowing a bit weak
Wednesday Apr 18, 2018 #
6 AM
flexibility 23:00 [1]
Short before heading to Habitat in snow. Yes more snow, just a bit of lake affect I assume.
Tuesday Apr 17, 2018 #
6 AM
flexibility 30:00 [1]
7 AM
weight training 47:00 [2]
Day 2 soloflex and free weights
A few extra sets
A few extra sets
2 PM
Cardio 30:00 [3]
Ice breaker part 2
Today cleared one side of the driveway so I could get out for Habitat tomorrow. It was easier than yesterday because I was mostly clearing an area that hadn’t had any travel. The ice, however was thicker from yesterday’s melt and refreeze.
I stopped shortly after noticing that I only had compression on one leg.
Today cleared one side of the driveway so I could get out for Habitat tomorrow. It was easier than yesterday because I was mostly clearing an area that hadn’t had any travel. The ice, however was thicker from yesterday’s melt and refreeze.
I stopped shortly after noticing that I only had compression on one leg.
Monday Apr 16, 2018 #
8 AM
flexibility 30:00 [1]
9 AM
weight training 39:00 [2]
Day 1 soloflex and free weights
1 PM
Cardio 1:00:00 [3]
Ice breaker.
I probably could have waited for everything to melt, but needed some air so tackled our ice. On average we had a base of 4cm of ice topped with pellets 4-10cm deep. It couldn’t be pushed. I had to use a garden spade to break it up.
It quickly became apparent that clearing the driveway was a losing proposition so I cleared the front walk and then tried to clear enough road so that the water collecting at the end of the driveway could make it to the sewer. This meant clearing about the width of the sidewalk near the curb about 40m. Seems easy enough but everything was the weight of water 10cm deep.
I was soaked from the rain outside and the effort inside. It was a satisfying outing though.
I probably could have waited for everything to melt, but needed some air so tackled our ice. On average we had a base of 4cm of ice topped with pellets 4-10cm deep. It couldn’t be pushed. I had to use a garden spade to break it up.
It quickly became apparent that clearing the driveway was a losing proposition so I cleared the front walk and then tried to clear enough road so that the water collecting at the end of the driveway could make it to the sewer. This meant clearing about the width of the sidewalk near the curb about 40m. Seems easy enough but everything was the weight of water 10cm deep.
I was soaked from the rain outside and the effort inside. It was a satisfying outing though.
Sunday Apr 15, 2018 #
8 AM
flexibility 33:00 [1]
Saturday Apr 14, 2018 #
6 AM
flexibility 35:00 [1]
Friday Apr 13, 2018 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 45:00 [2]
Day 3 soloflex
My legs are still feeling Wednesday’s Habitat. I managed to get most of the range of motion in upright rowing this week.
Dips and chin ups were respectable.
My legs are still feeling Wednesday’s Habitat. I managed to get most of the range of motion in upright rowing this week.
Dips and chin ups were respectable.
Thursday Apr 12, 2018 #
8 AM
flexibility 28:00 [1]
I was surprised how sore the backs of my legs were this morning. It took me a while to realize I had done a few hundred squats over the course of the day yesterday.
Wednesday Apr 11, 2018 #
6 AM
flexibility 20:00 [1]
A bit short to get to Habitat. I was surprised how much better the morning commute traffic flowed with the sun up
4 PM
Note
My foot held up nicely with a full day in compression at Habitat. I put second skin type band aids on first so they didn’t get scrubbed off putting the compression on. They didn’t really want to come off when I got home either, which is less than ideal. Healing should be complete in 4 or 5 days.
Lots of measuring, sawing and nailing framing inside walls in one of the second batch of houses, all of which got brick while I was away. All at a comfortable pace with just Vince and I finishing of the framing of this building.
Lots of measuring, sawing and nailing framing inside walls in one of the second batch of houses, all of which got brick while I was away. All at a comfortable pace with just Vince and I finishing of the framing of this building.
Tuesday Apr 10, 2018 #
8 AM
flexibility 31:00 [1]
9 AM
weight training 38:00 [2]
Day 2 soloflex and free weights
Monday Apr 9, 2018 #
8 AM
flexibility 29:00 [1]
10 AM
weight training 43:00 [2]
Day 1 soloflex and free weights
I could feel something clicking in the right arm that shouldn't have been clicking on a couple of exercises.
I could feel something clicking in the right arm that shouldn't have been clicking on a couple of exercises.
2 PM
Walk/hike warm up/down 50:00 [2] 5.1 km (9:48 / km)
Walkable errands: drop of some drawing tutorials for an old friend taking up painting, visit the bone cracker. 4C was feeling really pleasant.
Sunday Apr 8, 2018 #
7 AM
flexibility 29:00 [1]
I’m really not being motivated by the -7C this morning.
Saturday Apr 7, 2018 #
8 AM
flexibility 30:00 [1]
12 PM
Mountain bike (FatBoy ) 1:05:00 [3] 15.3 km (4:15 / km)
A week after scraping up my right foot/ankle, I decided to try and get some compression on and get a bit of exercise. The compression weave would destroy the healing cover, so I put bandaids over the at risk spots. The compression is extremely tight at the foot so it tried to drag the bandaids off. I mostly avoided that but one of them folded up a bit.
I didn’t wear the heart monitor thinking that might encourage me to take an lazy pace - not so much really, but I managed to keep from pushing too hard.
North along the river on a very quiet trail. I planned a half hour out before returning, and overshot a bit to see how extensive the tree damage was. In the north most kilometre I counted 44 trees down. They had been moved from the trail and chain sawed into portable lengths. I’m glad I stayed out of the woods during the high winds.
I didn’t wear the heart monitor thinking that might encourage me to take an lazy pace - not so much really, but I managed to keep from pushing too hard.
North along the river on a very quiet trail. I planned a half hour out before returning, and overshot a bit to see how extensive the tree damage was. In the north most kilometre I counted 44 trees down. They had been moved from the trail and chain sawed into portable lengths. I’m glad I stayed out of the woods during the high winds.
Friday Apr 6, 2018 #
8 AM
flexibility 29:00 [1]
1 PM
weight training 38:00 [2]
Day 3 soloflex
Dips were better than I expected after 5 weeks off.
Upright rowing was really weak - constrained by the right shoulder. Range of motion seems fine without resistance, but just not happening even with light resistance.
Dips were better than I expected after 5 weeks off.
Upright rowing was really weak - constrained by the right shoulder. Range of motion seems fine without resistance, but just not happening even with light resistance.
Thursday Apr 5, 2018 #
7 AM
flexibility 33:00 [1]
1 PM
Note
Really interesting weather going over to the Shelburne mom’s today. Snow in the east and west, but dry in the middle. The highlands were particularly striking with an unusual mix of ice and snow in the trees and long, wild grasses. It looked like the sun was melting the snow, but the cold was then freezing it to clear ice before it mad it to the ground. The east side of many trees were like glass while the west side was snow covered.
Wednesday Apr 4, 2018 #
7 AM
flexibility 28:00 [1]
8 AM
weight training 41:00 [2]
Day 2 soloflex and free weights
I had a really hard time pushing an angled press on the soloflex today - needed a tiny resistance to get the motion right. I clearly need to loosen up the right shoulder.
I had a really hard time pushing an angled press on the soloflex today - needed a tiny resistance to get the motion right. I clearly need to loosen up the right shoulder.
Tuesday Apr 3, 2018 #
8 AM
flexibility 27:00 [1]
9 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
Monday Apr 2, 2018 #
10 AM
flexibility 26:00 [1]