Training Log Archive: veinbusterIn the 31 days ending Dec 31, 2017:
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Sunday Dec 31, 2017 #
7 AM
flexibility 30:00 [1]
9 AM
Snow shoe (Dion) 58:00 [2] 2.78 km (20:50 / km) +40m 19:27 / km
Another -26C morning so I tried some cold weather gear adjustments.
Torso: traded the wind vest and down lined ski jacket for winter(ish) bike jacket under a ski shell. This give venting in two layers, but I didn’t really need it today. I would have if I had stayed out much longer because I could feel my base layer working some moisture.
Head: the bike jacket has a thin hood that i zipped up to my nose. This was much nicer than having to move the merino tube on and my face. It also added a layer between my head and the giant hat. But...it made my head slippery and the hat fell off. I didn’t notice for about 1/2 km so had to back track to collect it. It fell off more, but I usually caught it.
Eyes: I tried goggles but they tended to frost up. For the first half I moved them over my eyes while bushwhacking but then gave that up.
Phone died at about 2km. Garmin died a bit later - actual distance is about 1km more than recorded Garmin distance. I’ll add the map a bit later.
Torso: traded the wind vest and down lined ski jacket for winter(ish) bike jacket under a ski shell. This give venting in two layers, but I didn’t really need it today. I would have if I had stayed out much longer because I could feel my base layer working some moisture.
Head: the bike jacket has a thin hood that i zipped up to my nose. This was much nicer than having to move the merino tube on and my face. It also added a layer between my head and the giant hat. But...it made my head slippery and the hat fell off. I didn’t notice for about 1/2 km so had to back track to collect it. It fell off more, but I usually caught it.
Eyes: I tried goggles but they tended to frost up. For the first half I moved them over my eyes while bushwhacking but then gave that up.
Phone died at about 2km. Garmin died a bit later - actual distance is about 1km more than recorded Garmin distance. I’ll add the map a bit later.
7 PM
Note
Some goals for 2018.
These will be mostly things not directly traceable in AP, but here it goes:
1 big multi day tour. Candidates before the olds dropped in were Natchez Trace, Rockies, a lap around PEI.
10 x 100km ride days.
Increase my Eddington Age (only rides since I got a Garmin count)
2 races. I don’t really care what discipline or even what sport. Probably a snow shoe event. I’m not trying to place, just finish. I decided not to wait until I’m 80.
200 non bike km seems doable.
530 total hours, just to give me visibility to my 10 hr a week average outside of special events.
6000 km might be a stretch with our current living environment, but I’ll put it out there anyway because I think it’s a good target for a normal year. I’ll probably monitor shorter term targets during cycling season.
I’ll also try for some new personal bests:
- elevation in a day
- fast forty or hour
- single day distance
These will be mostly things not directly traceable in AP, but here it goes:
1 big multi day tour. Candidates before the olds dropped in were Natchez Trace, Rockies, a lap around PEI.
10 x 100km ride days.
Increase my Eddington Age (only rides since I got a Garmin count)
2 races. I don’t really care what discipline or even what sport. Probably a snow shoe event. I’m not trying to place, just finish. I decided not to wait until I’m 80.
200 non bike km seems doable.
530 total hours, just to give me visibility to my 10 hr a week average outside of special events.
6000 km might be a stretch with our current living environment, but I’ll put it out there anyway because I think it’s a good target for a normal year. I’ll probably monitor shorter term targets during cycling season.
I’ll also try for some new personal bests:
- elevation in a day
- fast forty or hour
- single day distance
Saturday Dec 30, 2017 #
7 AM
flexibility 34:00 [1]
4 PM
Cardio intervals (iFlow/Bacchetta ) 38:01 0.0 km (633:36:40 / km)
ahr:152 max:168 shoes: DMT road
Sufferfest: half is easy
24 x 15 sec hard (300-350 Watts), 15 sec easy (150 Watts) in two clusters.
Average heart rate on the second cluster was 165. I pushed some of the later intervals a bit harder. A good workout in a short time.
Power: avg-202, max-362
24 x 15 sec hard (300-350 Watts), 15 sec easy (150 Watts) in two clusters.
Average heart rate on the second cluster was 165. I pushed some of the later intervals a bit harder. A good workout in a short time.
Power: avg-202, max-362
Friday Dec 29, 2017 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 39:00 [2]
Day 3 soloflex
Dips really good and pull ups decent even with a sore shoulder blade
Dips really good and pull ups decent even with a sore shoulder blade
Thursday Dec 28, 2017 #
7 AM
flexibility 30:00 [1]
9 AM
Snow shoe (Dion ) 48:00 [2] 1.1 km (43:38 / km)
I forgot my Garmin and my phone froze to zero battery, so the distance is short. It was probably closer to 2.3km.
I wanted to test dressing for real cold so went out in -26C. I was plenty warm, but will need to make some adjustments.
Legs: tights + 30 year old Goretex pants. This worked fine and could handle a bit colder.
Feet: mid weight socks and my light Sorels. The temperature warranted my heavy Sorels, but I didn’t want to refit my snow shoes to them because it would have meant longer straps all round. My toes would have started feeling the chill in another 30-45 minutes. Some thermal socks would be a good idea.
Torso: mid weight base layer, random light turtle neck, wind vest, down lined ski jacket. This was a bit more than I needed by the time I had been moving for 15 minutes. I’ll need to swap the 30 year old jacket for something with vents, which will mean another layer.
Hands: brand new Swany mitt/gloves. This are brilliant. The rewarmed my hands very quickly after taking them off a couple times to chat with Flight.
Head: brand new hat Mrs thought I needed, brand new merino neck warmer courtesy of Flight. I pulled out ski goggles, but abandoned them before going out because they didn’t get along with the hat - pinching the bridge of my nose too much to breathe well. Sunglasses froze up within minutes, so I stuffed them in my pocket. I pulled the neck warmer up over my nose part of the time trying to balance getting the warmer too wet with breath against freezing the tip of my nose.
The air was cold enough that early on it felt like a struggle to get enough oxygen, much more so than riding my bike in the Rockies. About half way through it didn’t seem like a problem any more. I’m not sure if it just got enough warmer or if my lungs got used to the air temperature.
I wanted to test dressing for real cold so went out in -26C. I was plenty warm, but will need to make some adjustments.
Legs: tights + 30 year old Goretex pants. This worked fine and could handle a bit colder.
Feet: mid weight socks and my light Sorels. The temperature warranted my heavy Sorels, but I didn’t want to refit my snow shoes to them because it would have meant longer straps all round. My toes would have started feeling the chill in another 30-45 minutes. Some thermal socks would be a good idea.
Torso: mid weight base layer, random light turtle neck, wind vest, down lined ski jacket. This was a bit more than I needed by the time I had been moving for 15 minutes. I’ll need to swap the 30 year old jacket for something with vents, which will mean another layer.
Hands: brand new Swany mitt/gloves. This are brilliant. The rewarmed my hands very quickly after taking them off a couple times to chat with Flight.
Head: brand new hat Mrs thought I needed, brand new merino neck warmer courtesy of Flight. I pulled out ski goggles, but abandoned them before going out because they didn’t get along with the hat - pinching the bridge of my nose too much to breathe well. Sunglasses froze up within minutes, so I stuffed them in my pocket. I pulled the neck warmer up over my nose part of the time trying to balance getting the warmer too wet with breath against freezing the tip of my nose.
The air was cold enough that early on it felt like a struggle to get enough oxygen, much more so than riding my bike in the Rockies. About half way through it didn’t seem like a problem any more. I’m not sure if it just got enough warmer or if my lungs got used to the air temperature.
Wednesday Dec 27, 2017 #
8 AM
flexibility 31:00 [1]
11 AM
weight training 47:00 [2]
Day 2 soloflex and free weights
A few bonus sets while it was quiet
A few bonus sets while it was quiet
Tuesday Dec 26, 2017 #
7 AM
flexibility 34:00 [1]
2 PM
Cardio intervals (IFlow/Bacchetta ) 54:00 [4]
ahr:145 max:167 shoes: DMT road
Sufferfest: the rookie
3 intervals trying out for team Giant-Shimano: domestique, Kittel lead out, hilly stage win.
I mostly followed the cadence queues because I thought the intensity level was modest. Cadence drooped a bit in the last couple of minutes, but I did manage the finish sprints.
Power: avg-208, max-362
3 intervals trying out for team Giant-Shimano: domestique, Kittel lead out, hilly stage win.
I mostly followed the cadence queues because I thought the intensity level was modest. Cadence drooped a bit in the last couple of minutes, but I did manage the finish sprints.
Power: avg-208, max-362
Monday Dec 25, 2017 #
7 AM
flexibility 32:00 [1]
8 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
Alone with the olds for a couple of days
Alone with the olds for a couple of days
10 AM
Other warm up/down 1:00:00 [2] 2.3 km (26:05 / km)
A longish shovel session. The snow was dry, but the wind had packed some of it to igloo grade about 40 cm high. Beautiful morning so it was a refreshing outing. There is now a good snow shoe base out back.
As I was shoveling I thought I should go across and clear an older neighbours driveway, but he finished walking his dog and got his blower and did his driveway and both of his neighbours before I was finished mine.
As I was shoveling I thought I should go across and clear an older neighbours driveway, but he finished walking his dog and got his blower and did his driveway and both of his neighbours before I was finished mine.
Sunday Dec 24, 2017 #
7 AM
flexibility 32:00 [1]
Saturday Dec 23, 2017 #
7 AM
flexibility 28:00 [1]
10 AM
Snow shoe warm up/down (Dion ) 37:04 [2] 1.29 km (28:44 / km) +29m 25:50 / km
Trail maintenance. In many places the snow wasn’t deep enough to need snow shoes, but they were nice on the hills and by the river.
There was some pretty big wood across the FatBoy access - one tree as thick as my leg. Beautiful falling snow made it quite special.
There was some pretty big wood across the FatBoy access - one tree as thick as my leg. Beautiful falling snow made it quite special.
2 PM
Cardio intervals (iFlow/Bacchetta ) 58:58 0.48 km (2:03:22 / km) +2m 2:00:50 / km
ahr:154 max:173 shoes: DMT road
Sufferfest: nine hammers
3 threshold intervals, 6 VO2max intervals.
This video has a very short warm up with an average power of 182 so could do with a pre warmup. Heart average in sets of 3 intervals was 154, 162, 164. I did find it hard to hold 300 watts for 3 minutes by the end and couldn’t quite hit the last minute at 350. Tough session.
Power: avg-216, max-370
3 threshold intervals, 6 VO2max intervals.
This video has a very short warm up with an average power of 182 so could do with a pre warmup. Heart average in sets of 3 intervals was 154, 162, 164. I did find it hard to hold 300 watts for 3 minutes by the end and couldn’t quite hit the last minute at 350. Tough session.
Power: avg-216, max-370
Friday Dec 22, 2017 #
7 AM
flexibility 31:00 [1]
9 AM
Note
A nice fluffy hour worth of snow to shovel after my dad’s last out of house appointment for the year.
Thursday Dec 21, 2017 #
7 AM
flexibility 32:00 [1]
8 AM
weight training 44:00 [2]
Day 3 soloflex
I can’t remember the last time dips were as strong as this morning. I guess the somewhat sore shoulder isn’t that bad.
I can’t remember the last time dips were as strong as this morning. I guess the somewhat sore shoulder isn’t that bad.
Wednesday Dec 20, 2017 #
7 AM
flexibility 31:00 [1]
High stress level for the last 20 hours.
2 PM
Cardio intervals (iFlow/Bacchetta ) 1:26:49 [4]
ahr:146 max:154 shoes: DMT road
Sufferfest: to get to the other side
6 climbs with Mike City + 4 sprints
It is looking like 170-180 Watts is my endurance zone. Heart rate managed nicely even at higher cadence.
Power: avg-182, max-317
6 climbs with Mike City + 4 sprints
It is looking like 170-180 Watts is my endurance zone. Heart rate managed nicely even at higher cadence.
Power: avg-182, max-317
Tuesday Dec 19, 2017 #
7 AM
flexibility 33:00 [1]
8 AM
weight training 40:00 [2]
Day 2 soloflex and free weights
Monday Dec 18, 2017 #
7 AM
flexibility 32:00 [1]
4 PM
Cardio intervals (iFlow/Bacchetta ) 47:06 [5]
ahr:156 max:172 shoes: DMT road
Sufferfest: the best thing ever
Two 13:30 races
I thought I would try to squeeze in a session after the third appointment with the olds. I didn’t really have the power today and ran a bit low by VO2max. Heart rate average for both race segments was 165, but power dropped a bit more on the second.
Power: avg-206, max-362
Two 13:30 races
I thought I would try to squeeze in a session after the third appointment with the olds. I didn’t really have the power today and ran a bit low by VO2max. Heart rate average for both race segments was 165, but power dropped a bit more on the second.
Power: avg-206, max-362
Sunday Dec 17, 2017 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 41:00 [2]
Day 1 soloflex and free weights
Saturday Dec 16, 2017 #
flexibility 34:00 [1]
Friday Dec 15, 2017 #
Note
It looks like my progress to my goals for the year has settled out.
Total time was passed this morning, so I’ll beat it by a small margin.
Distance off a bike I got ahead of early on snow shoes and then with a few beach runs in March. 200km might be in range for a future year.
My little bike goals were handily met: 100km rides, 64+km rides, new fast 40km time, new hour distance, new longest ride. I didn’t get a new elevation, but will make that a hard goal for next year.
Total distance on the bike wasn’t even close. From the beginning, I expected to cross to the positive side in July with the Tour de Pierre. Stuff happened and has continued to happen. While I missed the mark, I fell good about having been able to help out family members in distress.
200 something hours to Habitat ate into riding time both in the time spent and how worn I generally was the following day. Also a good trade.
Total time was passed this morning, so I’ll beat it by a small margin.
Distance off a bike I got ahead of early on snow shoes and then with a few beach runs in March. 200km might be in range for a future year.
My little bike goals were handily met: 100km rides, 64+km rides, new fast 40km time, new hour distance, new longest ride. I didn’t get a new elevation, but will make that a hard goal for next year.
Total distance on the bike wasn’t even close. From the beginning, I expected to cross to the positive side in July with the Tour de Pierre. Stuff happened and has continued to happen. While I missed the mark, I fell good about having been able to help out family members in distress.
200 something hours to Habitat ate into riding time both in the time spent and how worn I generally was the following day. Also a good trade.
7 AM
flexibility 29:00 [1]
8 AM
Mountain bike (FatBoy ) 1:29:00 [3] 17.1 km (5:12 / km) +71m 5:06 / km
ahr:135 max:149
I had 90 minutes before the first medical appointment of the day so went to see what the snow was like. I had no luck finding a new Charlie Brown tree for Mrs by bike. If the snow doubles I’ll try the snow shoes.
There was no sign of any bikes having been across the river from the house so I got to lay my own tracks a few days late. They had been a bit of traffic in the northern end. I had to skip the extreme north loop to get back in time - with five minutes to spare.
There was no sign of any bikes having been across the river from the house so I got to lay my own tracks a few days late. They had been a bit of traffic in the northern end. I had to skip the extreme north loop to get back in time - with five minutes to spare.
Wednesday Dec 13, 2017 #
7 AM
flexibility 33:00 [1]
8 AM
weight training 33:00 [2]
Day 2 soloflex and free weights
Tuesday Dec 12, 2017 #
7 AM
flexibility 32:00 [1]
It only took an hour to shovel the powdery snow this morning, but that didn’t leave a big enough window to get the fattie out on fresh snow before today’s medical appointment.
3 PM
Cardio intervals (iFlow/Bacchetta ) 43:50 [4]
ahr:146 max:166 shoes: DMT road
Sufferfest: do as you’re told
Next video up was 1:30 and a bit too long to leave the olds on their own.
Two sets of 11 intervals. Lots of time at 300+ watts. Heart average for the second set was 160, so I think I earned dinner.
Power: avg-200, max-370
Next video up was 1:30 and a bit too long to leave the olds on their own.
Two sets of 11 intervals. Lots of time at 300+ watts. Heart average for the second set was 160, so I think I earned dinner.
Power: avg-200, max-370
Monday Dec 11, 2017 #
7 AM
flexibility 28:00 [1]
8 AM
weight training 37:00 [2]
Day 1 soloflex and free weights
Sunday Dec 10, 2017 #
8 AM
flexibility 32:00 [1]
Hoping for a bike ride after today’s visit to the hospital. Maybe the snow will even get deep enough to make trails with the fattie.
1 PM
Cardio intervals (iFlow/Bacchetta ) 50:11 [4]
ahr:144 max:169 shoes: DMT road
Sufferfest: power station
11 climbs, so more about big gear and low cadence than cardio. I was very happy with the heart rate recovery after each climb.
Power: avg-193, max-317
11 climbs, so more about big gear and low cadence than cardio. I was very happy with the heart rate recovery after each climb.
Power: avg-193, max-317
Saturday Dec 9, 2017 #
7 AM
flexibility 24:00 [1]
Friday Dec 8, 2017 #
7 AM
flexibility 27:00 [1]
8 AM
weight training 38:00 [2]
Day 3 soloflex
Dips quite weak
Dips quite weak
Thursday Dec 7, 2017 #
7 AM
flexibility 24:00 [1]
Seriously distracted this morning, and last night planning how to prepare for two unexpected guests for an unknown period of time.
C • Who? 3
Wednesday Dec 6, 2017 #
7 AM
flexibility 34:00 [1]
11 AM
Mountain bike (Stumpjumper ) 1:31:00 [3] 24.6 km (3:42 / km) +145m 3:36 / km
ahr:130 max:159 shoes: Diadora Polarex Plus
At -1C with 30km/hr winds, it seemed like a good day to see how wind proof my winter bike stuff was.
I started with a tail wind to give my body a chance to warm up. North in a big figure eight around the river. There were quite a few frozen pools so I was a bit surprised by how slick a couple of spots exposed to the sun were.
On the way home I detoured to get a sample for Mrs from a new cup cake shop. It as a bit of a balancing act trying to keep them upright riding the 4km or so home into the wind.
I was plenty warm. The weather channel’s declaration of a -8C wind chill seemed about right for the coldest weather bike jacket I have. Colder will need a ski jacket.
I started with a tail wind to give my body a chance to warm up. North in a big figure eight around the river. There were quite a few frozen pools so I was a bit surprised by how slick a couple of spots exposed to the sun were.
On the way home I detoured to get a sample for Mrs from a new cup cake shop. It as a bit of a balancing act trying to keep them upright riding the 4km or so home into the wind.
I was plenty warm. The weather channel’s declaration of a -8C wind chill seemed about right for the coldest weather bike jacket I have. Colder will need a ski jacket.
Tuesday Dec 5, 2017 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 38:00 [2]
Day 2 soloflex and free weights
12 PM
Cardio (iFlow/Bacchetta) 1:00:02
ahr:138 max:172
Sufferfest: rubber glove
This is their FTP test, which they’ve replaced with 4 dimensional power.
Warmup:
Long gradual warmup, ramping up to 210 watts. My heart rate average for this was 126 (first two intervals on my Garmin chart).
Power: avg-157, max-242
Test:
I started at the same level as last year (240) and felt pretty good so bumped the power up by 10 watts every 4 minutes. Last year I did 5 minute bumps (as suggested by the video), but couldn’t maintain the last interval so dropped back to 250. This year I managed to take each of the power bumps and the trainer chart shows my actual power overshooting slightly most of the time. I was ready to stop at the 20 minutes, but wouldn’t say I was really spent. Heart rate average for the test was 159, which is close to the max I’m comfortable maintaining.
Power: avg-259, max-310
So...the lazy heart rate I’ve seen on rides the last couple of months might be as much being stronger as being lazy. The traffic on the path out back puts a limit on how hard you can ride without being a manage.
Maybe the long days on my feet at Habitat are making my heart stronger.
Regardless, I feel pretty good about still being able to put out better numbers at my age.
This is their FTP test, which they’ve replaced with 4 dimensional power.
Warmup:
Long gradual warmup, ramping up to 210 watts. My heart rate average for this was 126 (first two intervals on my Garmin chart).
Power: avg-157, max-242
Test:
I started at the same level as last year (240) and felt pretty good so bumped the power up by 10 watts every 4 minutes. Last year I did 5 minute bumps (as suggested by the video), but couldn’t maintain the last interval so dropped back to 250. This year I managed to take each of the power bumps and the trainer chart shows my actual power overshooting slightly most of the time. I was ready to stop at the 20 minutes, but wouldn’t say I was really spent. Heart rate average for the test was 159, which is close to the max I’m comfortable maintaining.
Power: avg-259, max-310
So...the lazy heart rate I’ve seen on rides the last couple of months might be as much being stronger as being lazy. The traffic on the path out back puts a limit on how hard you can ride without being a manage.
Maybe the long days on my feet at Habitat are making my heart stronger.
Regardless, I feel pretty good about still being able to put out better numbers at my age.
Monday Dec 4, 2017 #
6 AM
flexibility 27:00 [1]
A bit short so I could get out early in the heavy fog (Habitat day). I was very surprised how many people were on the road without having turned their lights on - 10-15% of cars. Visibility at its best was about five car lengths.
Sunday Dec 3, 2017 #
7 AM
flexibility 31:00 [1]
12 PM
Cardio intervals (iFlow/Bacchetta) 1:00:41 [4]
ahr:146 max:160 shoes: DMT road
Sufferfest: the way out
I did this one exactly as prescribed based on last year’s FTP. I had thought based on the two test rides that my FTP might be lower this year, but this session suggested otherwise. It was a bunch on climbs with Mike Cotty and mostly under FTP but I can certainly support an average heart rate in the 150s for an hour so will start this year’s test at last year’s level and see if I can ramp up from there.
Power: avg-185, max-271
I did this one exactly as prescribed based on last year’s FTP. I had thought based on the two test rides that my FTP might be lower this year, but this session suggested otherwise. It was a bunch on climbs with Mike Cotty and mostly under FTP but I can certainly support an average heart rate in the 150s for an hour so will start this year’s test at last year’s level and see if I can ramp up from there.
Power: avg-185, max-271
Saturday Dec 2, 2017 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 48:00 [2]
Day 1 soloflex and free weights
Friday Dec 1, 2017 #
6 AM
flexibility 32:00 [1]