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Training Log Archive: veinbuster

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  flexibility30 24:42:00
  Road cycle9 18:17:36 246.05(4:28) 395.98(2:46) 1717
  weight training13 8:50:00
  Cardio4 3:47:42 72.84(3:08) 117.22(1:57)
  Mountain bike1 1:37:52 15.47(6:20) 24.9(3:56) 57
  Other2 1:00:00 3.11(19:19) 5.0(12:00)
  Walk/hike1 30:00 1.74(17:15) 2.8(10:43)
  Total59 58:45:10 339.2 545.9 1775
averages - rhr:47

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Friday Apr 30, 2021 #

7 AM

flexibility 51:00 [1]

8 AM

weight training 48:00 [2]

Day 3 soloflex

Super strong dips today - shoulders must have taken Mrs chiropractor booking seriously

Thursday Apr 29, 2021 #

7 AM

flexibility 51:00 [1]

1 PM

Cardio (Tacx/Strada ) 1:01:10 intensity: (4:57 @1) + (4:00 @2) + (8:56 @3) + (8:20 @4) + (34:57 @5) 30.84 km (1:59 / km)
ahr:147 max:166 shoes: D2 2D action blue road

Raining again so back to the trainer to burn a few calories.

I did the first two climbs of Sufferfest: it seemed like a good idea at the time

Wednesday Apr 28, 2021 #

7 AM

flexibility 50:00 [1]
rhr:45

8 AM

weight training 42:00 [2]

Day 2 soloflex and free weights

Tuesday Apr 27, 2021 #

7 AM

flexibility 51:00 [3]

1 PM

Other warm up/down 30:00 [2] 2.7 km (11:07 / km)

It as a good afternoon for a bike ride, but dilated pupils made my vision a bit too wonky for that, so I mowed as much lawn as I could on the residual charge on my battery. It did a bit over half the yard on a 5 month old charge, which I think is a heck of a battery life.

I also checked my marsh path experiment. The spruce branches provide a decent walking over the mush. I may add more and then see how well the chips from our big spruce cover. It comes down in 4 weeks. I might also keep a big log tocut some stepping ‘stones’ out of, but I’ll need a much bigger saw than what I’ve used in the past.

Monday Apr 26, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 43:00 [2]

Day 1 soloflex and free weights

Sunday Apr 25, 2021 #

7 AM

flexibility 51:00 [1]

Saturday Apr 24, 2021 #

8 AM

flexibility 51:00 [1]

Road cycle (Giro) 1:50:42 intensity: (12:46 @1) + (19:10 @2) + (34:57 @3) + (33:10 @4) + (10:39 @5) 39.34 km (2:49 / km) +266m 2:43 / km
ahr:135 max:161 shoes: D2 2D yellow mountain

Relaxed cruise up to Holland Landing.
For a place on lock down, there sure are a lot of people on the roads.

Friday Apr 23, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 35:00 [2]

Day 3 soloflex
11 AM

Road cycle (Giro) 1:22:56 intensity: (4:34 @1) + (3:37 @2) + (29:31 @3) + (40:59 @4) + (4:15 @5) 30.25 km (2:45 / km) +28m 2:44 / km
ahr:139 max:158 shoes: D2 2D yellow mountain

First instalment of drone footage of the marsh. I had picked a section with light traffic that should show how the crops develop over the season. I’ll try to do this route once a week until the harvest.

It was quite windy, turns out a bit too windy. Westbound speed was 17km/hr, northbound 23, eastbound 30. The drone did a pretty nice job tracking from my right side. It adjusted nicely around corners (one example clip on Facebook/Instagram.

I should have changed the tracking to rear view when I started going faster with the tailwind. A gust pushed the drone into a hydro pole before it could adjust at 30km/hr. The drone warns of high winds and asked to land just before it crashed. No real harm done since it landed in a grassy ditch. A tiny nick on two propellers, which I replaced. Everything as good as new.

Thursday Apr 22, 2021 #

7 AM

flexibility 53:00 [1]

Wednesday Apr 21, 2021 #

7 AM

flexibility 48:00 [1]
rhr:46

8 AM

weight training 38:00 [2]

Day 2 soloflex and free weights

Tuesday Apr 20, 2021 #

7 AM

flexibility 51:00 [1]

Monday Apr 19, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights
11 AM

Road cycle (Giro) 2:49:58 intensity: (3:00 @1) + (7:41 @2) + (21:58 @3) + (1:43:10 @4) + (34:09 @5) 65.68 km (2:35 / km) +161m 2:33 / km
ahr:144 max:161 shoes: D2 2D yellow mountain

I thought I should take advantage of the last warm day for a bit, so went up to Lake Simcoe to cruise the south shore.

I couldn’t send Mrs a live track because my phone had no data. Turns out it couldn’t send a message or place a call either. I tried a few times over the course of the ride, but still don’t have functional Rogers service.

The theme of the day was tiny blackfly sized bugs, usually in swarms. They made it important to not work hard enough to need big mouth breaths, not that I need an excuse to take it easy.

The wind shifted west at about the time I made the extreme eastern point of my ride, which meant 20km back into a headwind. At least I got to finish with about 6 km of a push.

Age ride 7 outside (5 inside).

Sunday Apr 18, 2021 #

6 AM

flexibility 50:00 [1]

12 PM

Road cycle (Giro) 2:14:21 intensity: (12:01 @1) + (23:46 @2) + (37:37 @3) + (45:34 @4) + (15:23 @5) 46.55 km (2:53 / km) +375m 2:46 / km
ahr:136 max:159 shoes: D2 2D yellow mountain

The day seemed much like yesterday, but more sun and less wind, so I decided to get a bit of elevation.

It closed fast and at 13km started to rain lightly. It only lasted a couple of km and was nice as I made the turn east. Turning back south, the cloud looked like trouble. There was no obvious way to beat it, so I went further east to stay on lower traffic roads.

Harder rain started at 25km and lasted to 39km, getting to be a good soaker and dropping the temperature to 8C from 14C. Then, a couple of minutes of sun until the rain started again at 42km. It didn’t last, and at home the roads were dry so I didn’t even earn bad@ss points.

Saturday Apr 17, 2021 #

7 AM

flexibility 50:00 [1]

1 PM

Road cycle (Giro) 1:42:17 intensity: (6:12 @1) + (9:37 @2) + (24:33 @3) + (37:58 @4) + (23:57 @5) 36.96 km (2:46 / km) +150m 2:43 / km
ahr:141 max:160 shoes: D2 2D yellow mountain

Took Mrs out to the farm market on the marsh and then road the bike home after a couple of loops of the area I want to try time lapsing the drone.

The wind as stronger than I expected, and traffic was quite heavy. Dry though and warmer than it is likely to get for most of the rest of the month.

As I was putting the bike in the garage, a woman wanted to ask questions about the bike. She had seen me riding and tried to Goggle it, but came up with nothing, not knowing it was called a recumbent.

Friday Apr 16, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 47:00 [2]

Day 3 soloflex
Solid dips again - very happy
11 AM

Other hills 30:00 [2] 2.3 km (13:03 / km)

Our 15-20m tall spruce is going to have to come down. Its far too close to the house for a tree that big and is likely to end up damaging our house and/or our neighbours.

I've been debating whether or not to have it all hauled away, or use the chipped branches to make a nicer path from the yard to the river trail. Today I tested the viability of hauling parts down the hill in the back. I cut off some lower branches and dragged them whole down the hill to be placed on my preferred path. It went quite well. I think I could comfortably make 25-30 trips a day, which might be enough to disperse the branches over a few days.

Not sure about the main trunk yet. I don't really have any use for 40cm diameter wood. I've considered keeping the bottom 3m and slicing discs out of it for stepping 'stones'.

Thursday Apr 15, 2021 #

7 AM

flexibility 53:00 [1]

A note before my cardio distance disappears: I set the distance across Ontario more to see how far I spun my rear wheel in the basement than as a true goal. I’m happy to have had enough outside distance to more than make up for the trainer deficit.

My trainer distance was more than enough to cross Manitoba, Saskatchewan and Alberta, which is satisfying.

Wednesday Apr 14, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 39:00 [2]

Day 2 soloflex and free weights
11 AM

Road cycle (Giro) 2:10:51 intensity: (27:32 @1) + (41:54 @2) + (44:18 @3) + (12:51 @4) + (4:16 @5) 42.52 km (3:05 / km) +254m 2:59 / km
ahr:127 max:152 shoes: D2 2D yellow mountain

Just a cruise north to start getting some real world hills in the legs.

It was much warmer than I expected, which turned into a very bust trail coming home. I never met so many people who had never seen a recumbent on a trail - easily 20 mentions over the 8 or so kilometres.

Tuesday Apr 13, 2021 #

7 AM

flexibility 53:00 [1]

12 PM

Note
rhr:48 (rest day)

I decided a rest day would be ok, even if Zwift expires tonight

Monday Apr 12, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 42:00 [2]

Day 1 soloflex and free weights

Sunday Apr 11, 2021 #

7 AM

flexibility 42:00 [1]

Cut a bit short to get ready for a Zwift Ride to Conquer Cancer session
8 AM

Cardio (Tacx/Strada ) 1:01:57 intensity: (5:49 @1) + (23:06 @2) + (24:30 @3) + (5:00 @4) + (3:32 @5) 30.18 km (2:03 / km)
ahr:131 max:166 shoes: D2 2D action blue road

Zwift Ride to Conquer Cancer session

I lost the group maybe by touching the wrong part of the screen so ended up using it as sprint training. Power bursts every 10 minutes to biting my 4 week power curve up close to my back power curve.

Saturday Apr 10, 2021 #

6 AM

flexibility 52:00 [1]

8 AM

Road cycle (Giro) 2:50:21 intensity: (2:27 @1) + (8:17 @2) + (1:04:36 @3) + (1:20:39 @4) + (14:22 @5) 65.24 km (2:37 / km) +18m 2:36 / km
ahr:140 max:155 shoes: D2 2D yellow mountain

It was a bit cool, but I though it was a good day to go out for a good ride on the Marsh. Wind was a bit stronger than I like, but not too bad. I eased off a bit in the middle third once I decided to make it an age ride - more on that in a minute.

It warmed up nicely as I progressed. By mid half way point a few other bikes started to show up. It was interesting to see that by going out early in the season, it is easy to start out with Local Legend status on Strava. I only signed up for my TTs last year, and it is likely the only prize I’ll get from them.

I paused for a few minutes at 45km to consume a few calories. I’ve been liking Huma as a gel alternative, but does it ever make a mess of your pocket carrying the waste home.

I did think of what has potential to be an interesting video. There are a couple sections of the marsh that lend themselves to taking drone footage once a week or so. It might give a really interesting perspective on the growth in the marsh. I’ll need to find some new video editing software to put it together.

Age Ride: I was comfortable with my second Covid edition with 5 outside rides and 7 inside rides, though I never really came up with trainer equivalence metric. 10 outside is still my preferred target.

Last weekend, J expressed the belief that trainer rides should count: boredom versus wind is not an unreasonable tradeoff. But then she expressed the opinion that doing my age in age rides might be a good thing to try one year. Part of me feels it is a bit of a crazy target, but the gauntlet was dropped. Once a week, plus a bonus every four weeks would get there.

So. Starting at my birthday: 6 outside rides, 5 inside rides.

Friday Apr 9, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 42:00 [2]

Day 3 soloflex
Good dips again today. I might have shoulder mitigation sorted out: topical in the morning, shoulder specific active stretches, Venom in the evening.
10 AM

Road cycle (Giro) 1:50:14 intensity: (12:18 @1) + (21:40 @2) + (21:48 @3) + (33:27 @4) + (21:01 @5) 39.08 km (2:49 / km) +211m 2:45 / km
ahr:137 max:167 shoes: D2 2D yellow mountain

I thought I could get 90 minutes in between the rains, which was about right for an out and back to Holland Landing. I packed my rain jacket just in case, so of course it got sunny enough in the last half hour that I could have used sun screen.

I returned via the trail, which was almost all dry and in really good shape. Just a couple of rutted spots. There weren’t many people on the trail, so it would have been a good day to shoot some drone footage. I haven’t quite decided how to transport it yet though.
2 PM

Note

I’ve been using air compression after rides for 10 days or so. It is a zone based air massage to get stuff out of the legs. My hope was that it would do a better job of getting blood back where it belongs than just elevating my legs.

It seems to do a really good job. My calves in particular feel about how they did the next morning after 30 minutes at compression level 4 (of 7).

I’m using NormaTec.

Thursday Apr 8, 2021 #

7 AM

flexibility 48:00 [1]

1 PM

Note

I booked my blood test at a less than optimal time for a bike ride on a beautiful day. Maybe I have the discipline to go CO and ride easy.

Wednesday Apr 7, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights
1 PM

Walk/hike 30:00 [1] 2.8 km (10:43 / km)

A bit of the river north with Mrs...after a butter tart lunch.

Tuesday Apr 6, 2021 #

7 AM

flexibility 47:00 [1]

10 AM

Mountain bike (FatBoy ) 1:37:52 intensity: (39:54 @1) + (35:52 @2) + (19:11 @3) + (2:54 @4) + (1 @5) 24.9 km (3:56 / km) +57m 3:53 / km
ahr:121 max:150

I headed north on the river trail with the drone in my backpack. Once I got to the less traveled section, I took some video. There was a bit of experimenting to launch in a way that the drone could pick me up and not lose me too soon. First time, a tree I didn’t think much of got between me and the drone before it could predict where I was going.

In a later run, it lost sight of me dodging small trees and took a while to refine me using GPS. I might try flying it a bit higher next time to take the small trees out of the mix. I got most of the footage I wanted for today. It lost sight of me on the one tricky climb, so that doesn’t show well on the video - but it did show how well the GPS rematch worked.

I put a couple of clips on Facebook.

Monday Apr 5, 2021 #

7 AM

flexibility 45:00 [1]
rhr:47

8 AM

weight training 35:00 [2]

Day 1 soloflex and free weights

A bit on the speedy side so I could eat before my first Covid shot when they opened. They gave me an appointment for my second Pfizer shot July 26. I talked to the doctor briefly about the possibility of them opening extra shot slots for earlier second doses. He felt there was, and would be, product and recommended corresponding with our MPPs to encourage them to support allowing it.

Unrelated, I was surprised to learn this morning that VW sold 1/2 as many electric cars as Tesla last year, with very little of the hype. It makes me wonder about Tesla’s valuation of $1million per car sold last year.

Sunday Apr 4, 2021 #

7 AM

flexibility 48:00 [1]

11 AM

Road cycle (Giro) 1:25:56 intensity: (6:40 @1) + (12:05 @2) + (30:08 @3) + (30:38 @4) + (6:25 @5) 30.36 km (2:50 / km) +255m 2:43 / km
ahr:137 max:157 shoes: Specialized S Works Mountain

I waited as long as I could for it to warm up and still get 30km in before a 1pm lunch date.

It warmed nicely and I got a tailwind finish.

Saturday Apr 3, 2021 #

7 AM

flexibility 52:00 [1]

11 AM

Cardio (Tacx/Strada ) 53:25 intensity: (38 @1) + (2:46 @2) + (4:56 @3) + (6:39 @4) + (38:26 @5) 29.2 km (1:50 / km)
ahr:151 max:171 shoes: D2 2D action blue road

Zwift France

Alternatively easy 5km and harder 5km.
Contested all 3 sprints and KOM - PB for all

Friday Apr 2, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Apr 1, 2021 #

7 AM

flexibility 49:00 [1]

1 PM

Cardio (Tacx/Strada ) 51:10 intensity: (43 @1) + (2:31 @2) + (5:31 @3) + (9:54 @4) + (32:31 @5) 27.0 km (1:54 / km)
ahr:149 max:167 shoes: D2 2D action blue road

Zwift London

Adding a bit more power back now tat i’m not trying to ride 65km

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