Training Log Archive: veinbusterIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
6 AM
flexibility 11:00 [1]
12 PM
stairs 31:00 [3]
4 PM
weight training 46:00 [2]
Day 2 free weights, pushups, abs.
Wednesday Jul 30, 2014 #
5 AM
flexibility 12:00 [1]
10 AM
stairs 22:00 [2]
Filling time while waiting for a late appointment to see a guitar made by an 'undiscovered' builder who has made one guitar at a time for almost 40 years. When he sold the one, he started another.
It made me wonder if my old friend Andrew is still building them.
It made me wonder if my old friend Andrew is still building them.
4 PM
Road cycle tempo (Smokie) 1:00:00 [3] 24.5 km (2:27 / km) +93m 2:24 / km
ahr:134 max:157 shoes: Specialized SWorks road
I wasn't going to ride today but it was beautiful out and I was pretty sure if I didn't ride outside I would be compelled to do some more testing of the trainer and the rubber on my road bike would get inhaled too quickly.
Tuesday Jul 29, 2014 #
6 AM
flexibility 12:00 [1]
1 PM
stairs 27:00 [3]
5 PM
weight training 42:00 [2]
Day 1 free weights
8 PM
Cardio warm up/down 25:00 [2]
shoes: Specialized SWorks road
Testing out the new Tacx trainer.
I got it together and the software running a bit too late for a proper trial, but other than the fact that it needs to be hooked up to a computer (I was expecting the bar controls to be all I needed, but not so) I think this will make for an entertaining winter.
I'm not sure how many videos I'll use, but the option of loading my own favourite rides is interesting - and maybe flight will send me some mountain GPS to try.
I got it together and the software running a bit too late for a proper trial, but other than the fact that it needs to be hooked up to a computer (I was expecting the bar controls to be all I needed, but not so) I think this will make for an entertaining winter.
I'm not sure how many videos I'll use, but the option of loading my own favourite rides is interesting - and maybe flight will send me some mountain GPS to try.
Monday Jul 28, 2014 #
6 AM
flexibility 11:00 [1]
4 PM
weight training 37:00 [2]
Day 3 resistance bands, pushups, abs
Sunday Jul 27, 2014 #
7 AM
flexibility 13:00 [1]
8 AM
Mountain bike warm up/down (Stumpjumper) 1:07:00 [2] 19.7 km (3:24 / km) +94m 3:19 / km
ahr:123 max:160 shoes: Specialized Comp mountain
Early (for her) ride with Mrs.
The interesting part of the trail is closed for 6-8 months, which I guess means I can postpone a fat bike for another winter.
We did take a little used trail behind the house for a spot of single track. Tons of mosquitoes so you have to keep moving.
The interesting part of the trail is closed for 6-8 months, which I guess means I can postpone a fat bike for another winter.
We did take a little used trail behind the house for a spot of single track. Tons of mosquitoes so you have to keep moving.
Saturday Jul 26, 2014 #
7 AM
flexibility 11:00 [1]
8 AM
Road cycle hills (Cross bike road mode) 1:41:00 [4] 37.8 km (2:40 / km) +311m 2:34 / km
ahr:144 max:169 shoes: DMT road
Forecast before I put my gear on was no rain until this afternoon. Before I hit the top of the first hill I felt a few drops of moisture. By 7km it was clearly raining. I would have gone out anyway, but would have taken a different bike and a different route. Since it was on the nice part of the route by the time it rained, it just stuck with the plan. The rain never got very hard. It was just enough to lift the oil and make the road quite slick. I took a moderate pace and took a bit more road than usual so as not to get caught out on the wet white side stripe - thinking of flight's down as I rode.
In addition to the wet, I had a good bit of construction. A big stretch of ground up Tarmac waiting to be resurfaced. A very nasty stretch of wet mud slick around where they are building what looks like will be a few thousand more houses.
I did take a drafting opportunity today. A couple passed by near the top of a hill I was plodding up and I popped in behind them just over the crest. A nice win-win for me in that I cruised a relative flat stretch about 15% faster than I had been alone with a heart rate about 10 bpm lower. They were staying straight on the big road where I turned to the wall of doom so it only lasted a few km, enough to be quite refreshing. After the wall I met a cycling club trying to decide where to go next and encouraged them to do the hills I had just come from. They looked a bit too fresh and needing a challenge.
In addition to the wet, I had a good bit of construction. A big stretch of ground up Tarmac waiting to be resurfaced. A very nasty stretch of wet mud slick around where they are building what looks like will be a few thousand more houses.
I did take a drafting opportunity today. A couple passed by near the top of a hill I was plodding up and I popped in behind them just over the crest. A nice win-win for me in that I cruised a relative flat stretch about 15% faster than I had been alone with a heart rate about 10 bpm lower. They were staying straight on the big road where I turned to the wall of doom so it only lasted a few km, enough to be quite refreshing. After the wall I met a cycling club trying to decide where to go next and encouraged them to do the hills I had just come from. They looked a bit too fresh and needing a challenge.
Friday Jul 25, 2014 #
5 AM
flexibility 12:00 [1]
10 AM
stairs warm up/down 22:00 [2]
A bit of exercise before the last meeting of the day and an eight hour commute.
8 PM
Mountain bike warm up/down (Stumpjumper) 35:00 [2]
shoes: Specialized Comp mountain
Got home with just enough daylight left to do a short river run for ride every day of the Tour.
Thursday Jul 24, 2014 #
4 AM
flexibility 10:00 [1]
5 AM
weight training 41:00 [2]
Day 2 free weights and push ups
4 PM
Road cycle tempo (Smokie) 1:00:00 [4] 25.3 km (2:22 / km) +112m 2:19 / km
ahr:140 max:156 shoes: Specialized SWorks road
Very heavy cross wind in traffic today.
I may have worked in the US too long when 29C seems like a nice break from the heat.
I may have worked in the US too long when 29C seems like a nice break from the heat.
Wednesday Jul 23, 2014 #
5 AM
Mountain bike warm up/down (Big unit) 45:03 [2] 14.4 km (3:08 / km) +40m 3:05 / km
ahr:120
A front with big rain scheduled for this afternoon so last night I thought if I happened to wake up early I would go out in the morning. This, of course, meant I woke up at 4:30. I debated for a bit if I had had enough sleep (no), then headed out on the pre dawn. I stuck to residential streets so my tiny headlight didn't get lost on the bigger roads and watched the glow of the sun rounding the planet. It comes up much faster just 600km south.
Short, but I'm counting it as a ride every day of the Tour. Just 4 days to go.
Short, but I'm counting it as a ride every day of the Tour. Just 4 days to go.
3 PM
flexibility 11:00 [1]
4 PM
weight training 35:00 [2]
Day 1 free weights
The rain tried to trick me into an afternoon bike ride. I didn't fall for it and thunder came when I would have been 10-12km out.
The rain tried to trick me into an afternoon bike ride. I didn't fall for it and thunder came when I would have been 10-12km out.
Tuesday Jul 22, 2014 #
6 AM
flexibility 10:00 [1]
4 PM
Road cycle tempo (Smokie) 1:10:00 [4] 28.7 km (2:26 / km) +141m 2:23 / km
ahr:140 max:159 shoes: Specialized SWorks road
A bit late getting out today because I noticed my recording of the live feed was cut off about an hour early...so I watched the end of the replay that was on when I got back from work.
The delay getting out made for much heavier traffic. Most lights were backed up a good three blocks so I rode mostly between Camp Hill and Mechanicsburg where there weren't many lights and there are nice big shoulders to keep away from traffic.
The delay getting out made for much heavier traffic. Most lights were backed up a good three blocks so I rode mostly between Camp Hill and Mechanicsburg where there weren't many lights and there are nice big shoulders to keep away from traffic.
Monday Jul 21, 2014 #
6 AM
flexibility 12:00 [1]
4 PM
Road cycle warm up/down (Goldie) 1:00:00 [2] 20.5 km (2:56 / km) +85m 2:52 / km
ahr:109 max:146
After work and before the rain with Mrs.
I had the 29er outside when I noticed the new front was flat. The bike switch put us in a bit more traffic so we did a right turn loop of about 2.7km to avoid the worst traffic and to easily bail if the rain came. Mrs. rarely rides with commuters so this was a comfortable ride for her.
I did get a lot of pedal back pressure practice so I didn't run away from her on the three corners that had a down hill approach.
Max heart rate was 132 until I opted to pedal as fast as I could on the last uphill.
I had the 29er outside when I noticed the new front was flat. The bike switch put us in a bit more traffic so we did a right turn loop of about 2.7km to avoid the worst traffic and to easily bail if the rain came. Mrs. rarely rides with commuters so this was a comfortable ride for her.
I did get a lot of pedal back pressure practice so I didn't run away from her on the three corners that had a down hill approach.
Max heart rate was 132 until I opted to pedal as fast as I could on the last uphill.
Sunday Jul 20, 2014 #
6 AM
flexibility 12:00 [1]
7 AM
Road cycle tempo (Smokie) 1:31:00 [5] 40.7 km (2:14 / km) +204m 2:11 / km
ahr:152 max:168 shoes: Specialized SWorks road
Early ride from Camp Hill to Carlisle and back. For a change of pace I used the big chain ring except of a very short warm up and cool down. As expected, the heart rate did escalate a bit on the return trip. This pace is comfortably maintainable for about 30km. After that it requires a bit of determination and knowledge of where the finish line is.
All intervals were sub 12 min, with 3 sub 11 min while on the open road.
Recovery is good: heart rate back to the 70s in the time it took to fill the log.
All intervals were sub 12 min, with 3 sub 11 min while on the open road.
Recovery is good: heart rate back to the 70s in the time it took to fill the log.
Saturday Jul 19, 2014 #
6 AM
Road cycle tempo (Smokie) 1:31:00 [4] 38.7 km (2:21 / km) +196m 2:18 / km
ahr:144 max:168 shoes: Specialized SWorks road
Perfect morning for a ride before the Tour: 20C, overcast, lightly travelled roads.
I thought I could get about 40km in and still catch the last 10km or so of the first climb of the day. Sure enough that is where they were when I got back in.
Not a spoiler, but interesting: they showed some footage of a camera hanging from one of the rider's seat. It gave a very interesting view of the peleton.
I thought I could get about 40km in and still catch the last 10km or so of the first climb of the day. Sure enough that is where they were when I got back in.
Not a spoiler, but interesting: they showed some footage of a camera hanging from one of the rider's seat. It gave a very interesting view of the peleton.
flexibility 12:00 [1]
Friday Jul 18, 2014 #
5 AM
flexibility 11:00 [1]
2 PM
Road cycle warm up/down (Goldie) 1:15:00 [2] 24.9 km (3:01 / km) +77m 2:58 / km
ahr:118 max:153
PA road ride with Mrs. Normally I would take the 29er SS but when I put the new rubber on a spring fell out of the front disc and I don't have the right tools to put it back, so fixie time.
Mrs. has gotten strong enough to keep up with my natural warm up cadence on this bike so it was a nice ride. Most of the elevation was on a 6% hill I looped around to on the finish. It was quite nice to power up it. Clearly I could climb it in a higher gear than I usually go up on the road bike.
Mrs. has gotten strong enough to keep up with my natural warm up cadence on this bike so it was a nice ride. Most of the elevation was on a 6% hill I looped around to on the finish. It was quite nice to power up it. Clearly I could climb it in a higher gear than I usually go up on the road bike.
Thursday Jul 17, 2014 #
6 AM
flexibility 14:00 [1]
4 PM
Road cycle tempo (Smokie) 1:09:00 [3] 27.7 km (2:29 / km) +98m 2:27 / km
ahr:139 max:160
Same route as yesterday, but uncooperative lights.
Still a nice afternoon for a ride with temperature a moderate 28C.
Still a nice afternoon for a ride with temperature a moderate 28C.
Wednesday Jul 16, 2014 #
6 AM
flexibility 12:00 [1]
4 PM
Road cycle tempo (Smokie) 1:04:00 [4] 27.7 km (2:19 / km) +109m 2:16 / km
ahr:140 max:156 shoes: Specialized SWorks road
Nice to have a day without a weather warning so I could get out on a Tour worthy bike. Since a migraine threatened this morning, I didn't ride very far. Pace was quite good for a ride amongst the commuters.
Tuesday Jul 15, 2014 #
6 AM
flexibility 14:00 [1]
4 PM
Mountain bike (Big unit) 1:21:00 [3] 26.9 km (3:01 / km) +113m 2:57 / km
ahr:137 max:160 shoes: Gekko
Another severe thunderstorm watch after work, but I inflated the flat and went out hoping to get a bit of a ride in before the weather got too bad. I got a bit of rain within 5 minutes, but it wasn't enough to make a dent in the temperature so I stayed out for long enough to chip away at getting my 10 hr week back.
I exercised a right turn pattern at red lights which kept me in a fairly tight loop of a bit under 3km.
New rubber was at the door when I got back, so I'll try to get that mounted before the next rain day - probably tomorrow.
I exercised a right turn pattern at red lights which kept me in a fairly tight loop of a bit under 3km.
New rubber was at the door when I got back, so I'll try to get that mounted before the next rain day - probably tomorrow.
Monday Jul 14, 2014 #
8 PM
Note
No ride today, but I'm reluctant to call it a rest day.
6:00 am airport security check
7 am - 12:30 pm fly home
1-8pm travel to work
It was wet and I would apt best have 15 minutes before sunset by the time I could get out - dark and wet seemed like a questionable time to go out on the road.
I'll watch the Tout tape instead, even though the station carrying the show spoiled the result of their own broadcast 5 minutes before it was going to start the night time replay - bad NBCSN.
6:00 am airport security check
7 am - 12:30 pm fly home
1-8pm travel to work
It was wet and I would apt best have 15 minutes before sunset by the time I could get out - dark and wet seemed like a questionable time to go out on the road.
I'll watch the Tout tape instead, even though the station carrying the show spoiled the result of their own broadcast 5 minutes before it was going to start the night time replay - bad NBCSN.
C • Tour 5
Sunday Jul 13, 2014 #
6 AM
Mountain bike 47:40 [2] 7.97 km (5:59 / km) +120m 5:34 / km
ahr:119 max:159
Quick ride to Nose Hill on the little single speed. A bit late getting out and wanted to be back for 7 so just looked around the south east corner today. Mosquitoes swarmed me going through the tunnel so I stayed away from the single track.
Surprise of the day: a pond on the top of the hill. I suspect it is from rain that fell before I arrived.
Surprise of the day: a pond on the top of the hill. I suspect it is from rain that fell before I arrived.
11 AM
Note
Last minute decision to watch a race turned into being a volunteer marshall. It made the race very different. It did make it very obvious how self centered and, Uhm, idiotic some people can be - none of them the racers.
This did mean standing in the sun for three hours with just one bottle of water. The standing was the only part I didn't like - my legs don't like me doing that.
This did mean standing in the sun for three hours with just one bottle of water. The standing was the only part I didn't like - my legs don't like me doing that.
Saturday Jul 12, 2014 #
5 AM
Mountain bike 1:21:00 [3] 14.7 km (5:31 / km) +198m 5:10 / km
ahr:121 max:158
Flight's new house is so close to Nose Hill Park, I had to give it a first visit. I borrowed a tiny mountain single speed and climbed to the top and then wandered around keying the rising sun in sight. Though far from straight, I pretty much went from the southeast corner to the northwest and at an hour took a more direct route back.
This is a great green space. Lots of trail of different types from paved path to barely use single track. The single track was quite wet with dew. I avoided most of the more rugged trails and most of the steeper sections. The bike will need new rubber for most of the single track.
With the right bike a person could easily spend a few hours out there on a regular basis. As could a runner. Flight even has a very convenient tunnel to the park.
This is a great green space. Lots of trail of different types from paved path to barely use single track. The single track was quite wet with dew. I avoided most of the more rugged trails and most of the steeper sections. The bike will need new rubber for most of the single track.
With the right bike a person could easily spend a few hours out there on a regular basis. As could a runner. Flight even has a very convenient tunnel to the park.
Friday Jul 11, 2014 #
1 PM
weight training 30:00 [2]
A fellow mover and I agreed that the move should count as both a weight training session and a cardio session. A half hour is my shortest weight session so I'll log it at the low end, even though I think it was significantly more lifting than I probably do in my longest session.
2 PM
Cardio 1:00:00 [3]
The cardio part of the move was mostly a bunch of trips up and down stairs. I did need the double compression I wore. The core move was about 3 hours and I declare it the most efficient move ever.
Bonus feature: the mountain climber/fire fighter lowering the box spring over the balcony.
Bonus feature: the mountain climber/fire fighter lowering the box spring over the balcony.
Thursday Jul 10, 2014 #
5 AM
flexibility 15:00 [1]
8 PM
Mountain bike warm up/down (Stumpjumper) 32:00 [2] 8.0 km (4:00 / km)
Barely a token ride after work in PA and a commute back to Canada. Short moonrise ride along the river with Mrs.
Wednesday Jul 9, 2014 #
5 AM
flexibility 13:00 [1]
5 PM
Road cycle tempo (Smokie) 58:07 [5] 24.3 km (2:23 / km) +122m 2:20 / km
ahr:152 max:174
Slightly late going out today because the Tour stage was so fast I had to watch the end of the stage on the live replay.
Severe thunder storms again, but the western sky looked clear so I went out for a ride on the fast bike and thought I would keep my heart close to 150 for an hour. That is sustainable for a good bit longer, perhaps 2 hours.
Surprise of the day: in an unprecedented display of driver awareness, not one but TWO drivers pulled up on my left side and actually waited for me to clear the intersection before making their right turn.
Severe thunder storms again, but the western sky looked clear so I went out for a ride on the fast bike and thought I would keep my heart close to 150 for an hour. That is sustainable for a good bit longer, perhaps 2 hours.
Surprise of the day: in an unprecedented display of driver awareness, not one but TWO drivers pulled up on my left side and actually waited for me to clear the intersection before making their right turn.
Tuesday Jul 8, 2014 #
5 AM
flexibility 13:00 [1]
6 PM
Mountain bike tempo (Big unit) 50:56 [3] 15.7 km (3:15 / km) +111m 3:08 / km
ahr:134 max:158
Another late ride. This time due mostly to a long day at the office. Storms were threatening, but I needed to get to the grocery store so walked over there while the traffic thinned out.
The radar showed massive storms coming so I did a short course of a bit under 3 km. I planned to ride until 7 or the first sound of thunder. A giant cloud consumed the sun on the first lap as I rode towards the cloud into the strongest headwind I've ever pedalled in. The weather man had said the storm was moving at 60 mph. There were already new branches on the ground.
Lap 3 I saw a bit of sun and thought maybe the storm would head north and I'd get a full ride in. That hope was short lived and on lap 4 I had to turn my headlight on. I scanned the horizon for flashes of lightening and was ready to call it early. Starting lap 5, the sky looked nasty and remembering there was a possibility of a tornado, I turned back early. As I got onto the road the apartment is on I got a phone call and actually took the call without stopping (no intersections between taking the call and home). I had a short chat with flight as I pulled up at the front of the building. As I hung up, the first rain drops started falling, by the time I got into the second floor apartment the parking lot was pooling water. Huge rain instantly.
And minutes later a tornado warning was issued.
The radar showed massive storms coming so I did a short course of a bit under 3 km. I planned to ride until 7 or the first sound of thunder. A giant cloud consumed the sun on the first lap as I rode towards the cloud into the strongest headwind I've ever pedalled in. The weather man had said the storm was moving at 60 mph. There were already new branches on the ground.
Lap 3 I saw a bit of sun and thought maybe the storm would head north and I'd get a full ride in. That hope was short lived and on lap 4 I had to turn my headlight on. I scanned the horizon for flashes of lightening and was ready to call it early. Starting lap 5, the sky looked nasty and remembering there was a possibility of a tornado, I turned back early. As I got onto the road the apartment is on I got a phone call and actually took the call without stopping (no intersections between taking the call and home). I had a short chat with flight as I pulled up at the front of the building. As I hung up, the first rain drops started falling, by the time I got into the second floor apartment the parking lot was pooling water. Huge rain instantly.
And minutes later a tornado warning was issued.
Monday Jul 7, 2014 #
5 AM
flexibility 10:00 [1]
4 PM
weight training 34:00 [2]
Day 2 free weights and push ups
7 PM
Mountain bike warm up/down (Big Unit) 57:45 [2] 17.1 km (3:23 / km) +150m 3:14 / km
ahr:122 max:148 shoes: Gekko
Today's ride almost didn't happen. I postponed to the evening to make it a bit more civilized than 35C, 35 km/hr winds, 90+% humidity and commuter traffic. While I wait for my new rubber, I thought I could sneak in a ride on the 29er single speed - the rear seems to hold air for about 4 hours.
I had one shoe on ready to go out the door when I heard the sound of moving water in the bathroom. Rooter Router was fixing someone else's drainage and was sending a fountain out of mine. I closed the toilet lid to try to contain it and was about to take the shoe off and clean up, but decided I wasn't going to give up on day 3 for a mess that probably wasn't finished being made.
Other shoe on and off I went. It wasn't a particularly enjoyable ride. I didn't mind the wind, or the heat and humidity. I even observed that this was a good time to go out, but I should have put my lights on. I couldn't, however, keep from feeling like I was covered in toxic waste and needed a shower as soon as I could get one.
Gross.
I had one shoe on ready to go out the door when I heard the sound of moving water in the bathroom. Rooter Router was fixing someone else's drainage and was sending a fountain out of mine. I closed the toilet lid to try to contain it and was about to take the shoe off and clean up, but decided I wasn't going to give up on day 3 for a mess that probably wasn't finished being made.
Other shoe on and off I went. It wasn't a particularly enjoyable ride. I didn't mind the wind, or the heat and humidity. I even observed that this was a good time to go out, but I should have put my lights on. I couldn't, however, keep from feeling like I was covered in toxic waste and needed a shower as soon as I could get one.
Gross.
C • Ugh! 1
Sunday Jul 6, 2014 #
1 PM
flexibility 12:00 [1]
2 PM
weight training 36:00 [2]
Day 1 soloflex
5 PM
Road cycle tempo (Smokie) 57:34 [3] 23.4 km (2:28 / km) +132m 2:24 / km
ahr:136 max:159 shoes: Specialized SWorks road
Today's ride showed signs of being jinxed.
I was planning to take out the 29er single speed, but it had a flat. My lower back and neck weren't in ideal condition for the road bike, but I got ready to take it out and as I walked out the door, I noticed the left shoe didn't feel right. The platform under the Speedplay cleats had loosened...so off with the cleats, tighten the platform, put the cleats back on trying to align them exactly as they had previously been.
About 2km down the road, the right compression lost its grip. This would mean no thigh compression, so the ride wouldn't be very long. I stayed pretty close to home just in case there was a third mechanical.
I was planning to take out the 29er single speed, but it had a flat. My lower back and neck weren't in ideal condition for the road bike, but I got ready to take it out and as I walked out the door, I noticed the left shoe didn't feel right. The platform under the Speedplay cleats had loosened...so off with the cleats, tighten the platform, put the cleats back on trying to align them exactly as they had previously been.
About 2km down the road, the right compression lost its grip. This would mean no thigh compression, so the ride wouldn't be very long. I stayed pretty close to home just in case there was a third mechanical.
Saturday Jul 5, 2014 #
7 AM
flexibility 14:00 [1]
8 AM
Road cycle warm up/down (Greenspeed) 1:22:00 [2] 25.9 km (3:10 / km) +73m 3:07 / km
shoes: DMT road
Early warm up for ride every day of the Tour. My schedule is going to make it challenging this year, but I might as well at least start.
Easy ride along the river. There are several events on the trail so there was no choice but to be cautious.
Great morning for a ride with temperature starting out at 13C.
Easy ride along the river. There are several events on the trail so there was no choice but to be cautious.
Great morning for a ride with temperature starting out at 13C.
10 AM
Mountain bike warm up/down (Stumpjumper) 1:18:00 [2] 20.4 km (3:49 / km) +95m 3:44 / km
ahr:116 max:150 shoes: Specialized Comp mountain
Took Mrs. out to test a hard tail. The plan was to do a circuit that covered most of the conditions she likes riding in. When we got to the single track I asked if it had any chance before taking her on that. Big fat NO. She is sticking with her full suspension.
Friday Jul 4, 2014 #
7 AM
flexibility 12:00 [1]
8 AM
weight training 36:00 [2]
Day 3 soloflex.
Dips were very strong today.
Chin ups decent except the overhand set.
Dips were very strong today.
Chin ups decent except the overhand set.
12 PM
Mountain bike (Stumpjumper) 1:47:00 [3] 30.8 km (3:28 / km) +156m 3:23 / km
ahr:127 max:164 shoes: Specialized Comp mountain
River ride with Mrs. including a stretch of single track (east side of the river to Holland Landing) that she deemed tolerable.
Perfect conditions for a ride.
A little gang of boys and girls agreed.
Perfect conditions for a ride.
A little gang of boys and girls agreed.
Thursday Jul 3, 2014 #
6 AM
flexibility 11:00 [1]
7 AM
Road cycle tempo (Greenspeed) 1:00:00 [4] 20.8 km (2:53 / km) +125m 2:48 / km
ahr:141 max:168 shoes: DMT road
Quick tear down the totem trail before going to the bone cracker and then up to North Bay.
Wednesday Jul 2, 2014 #
5 AM
flexibility 13:00 [1]
Tuesday Jul 1, 2014 #
6 AM
flexibility 13:00 [1]
1 PM
stairs 33:00 [3]
4 PM
weight training 42:00 [2]
Day 2 free weights and push ups