Training Log Archive: veinbusterIn the 31 days ending Mar 31, 2018:
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Saturday Mar 31, 2018 #
6 AM
flexibility 17:00 [1]
Missed the short bottom stair in the dark carrying a load of stuff down to the truck...and scraped my right foot in several places. Just bad enough I couldn’t punish it with a compression stocking on that leg for a long drive today. The result was significant swelling in the foot which ended up quite sore by the time we stoppped for dinner.
Friday Mar 30, 2018 #
6 AM
flexibility 33:00 [1]
It might not be an outdoors day for our last on the beach: thunderstorms and 40km/hr winds.
3 PM
Walk/hike warm up/down 1:00:00 [2] 6.1 km (9:50 / km)
One last tour of the beach with Mrs after the storm went out to see.
Thursday Mar 29, 2018 #
6 AM
flexibility 25:00 [1]
12 PM
Mountain bike warm up/down (Townie) 1:37:00 [2] 25.4 km (3:49 / km) +29m 3:48 / km
Murrels Inlet to Pawleys Island with Mrs. Sadly the Starbucks at the south end of the route was closed for renovations with a promise to reopen late March. I think they failed.
A good stretch of the ride was on a path through the woods. It was routed like a single track around trees, which was a bit odd for a paved path. A couple of kilometres by the beach homes and a short stretch on a path about 10m in from the highway.
A good stretch of the ride was on a path through the woods. It was routed like a single track around trees, which was a bit odd for a paved path. A couple of kilometres by the beach homes and a short stretch on a path about 10m in from the highway.
Wednesday Mar 28, 2018 #
6 AM
flexibility 23:00 [1]
7 AM
Road cycle long (Smokie) 2:29:00 [5] 62.2 km (2:24 / km) +105m 2:23 / km
ahr:151 max:163 shoes: Specialized SWorks road
Ride your age stage 10
6C and still air at sunrise so I started north wondering how much of the return in could get in before a promised 20km/hr headwind came up.
There were no traffic events to slow my pace for most of the first 20km. Just 1 badly managed construction zone that had me stopped for well over a minute and killed my target interval pace. It did give me a chance to unzip my vest to adjust for the sun’s warming. There were a few places where I had to be attentive for the rest of the outbound leg, but no real interruptions.
I did a residential loop at the north end to pick up the 2km I expected to be short and paused at a nice beach park 5km into the return to remove some layers. My somewhat optimistic Garmin showed 14C. Enough wind came up to blow me a bit in a few channeling locations, but it didn’t really impact my pace. There were more spots I had to slow down for traffic coming back. What really cost me was a long stop to get across Hwy 17 back to the beach at Surfside. My high heart rate was trying to drag and average interval speed up from 4.4km/hr.
I felt strong finishing off and would have overshot a bit, but I was expected back at the house. I did feel like I might be aging much of this year. Today I might blame it on the amount of time I spent fighting the wind. Regardless, by my rules: I’m not old yet. Job done.
6C and still air at sunrise so I started north wondering how much of the return in could get in before a promised 20km/hr headwind came up.
There were no traffic events to slow my pace for most of the first 20km. Just 1 badly managed construction zone that had me stopped for well over a minute and killed my target interval pace. It did give me a chance to unzip my vest to adjust for the sun’s warming. There were a few places where I had to be attentive for the rest of the outbound leg, but no real interruptions.
I did a residential loop at the north end to pick up the 2km I expected to be short and paused at a nice beach park 5km into the return to remove some layers. My somewhat optimistic Garmin showed 14C. Enough wind came up to blow me a bit in a few channeling locations, but it didn’t really impact my pace. There were more spots I had to slow down for traffic coming back. What really cost me was a long stop to get across Hwy 17 back to the beach at Surfside. My high heart rate was trying to drag and average interval speed up from 4.4km/hr.
I felt strong finishing off and would have overshot a bit, but I was expected back at the house. I did feel like I might be aging much of this year. Today I might blame it on the amount of time I spent fighting the wind. Regardless, by my rules: I’m not old yet. Job done.
Tuesday Mar 27, 2018 #
8 AM
flexibility 18:00 [1]
1 PM
Mountain bike warm up/down (Townie) 1:16:00 [2] 16.6 km (4:35 / km) +16m 4:33 / km
Inlet/beach ride with J. South along the Inlet roads then back on the beach. She preferred the extra effort on the sand to the traffic on the road.
Monday Mar 26, 2018 #
7 AM
flexibility 28:00 [1]
8 AM
Road cycle long (Smokie) 2:42:00 [4] 62.4 km (2:36 / km) +124m 2:34 / km
ahr:143 max:160 shoes: Specialized SWorks road
Ride your age stage 9 (I hope)
5C and 40km/hr winds to start the day so I wasn’t committed to riding my age when I started out this morning. The wind was lined up pretty much with the beach road so I started straight into it. It didn’t feel too bad, but the pace showed the effort and I found myself thinking I might settle for 40-45km to nudge my daily average up.
Looping back from the north was sweet though with a tailwind giving my a good 4 minutes off my headwind interval time. I took advantage of that for 12km and then took my lumps with 12 back into the wind. I decided that the tailwind would make my age doable as long as I didn’t inflict myself with another 12km headwind stretch. At the second north end turn around I had the psychological advantage of a net 7km tailwind to finish.
In finished with shorter loops that would maintain a net tailwind finish for my. I made one error in judgement crossing the inlet and giving myself the full force of the wind trying to push me into traffic. At least coming back across the Inlet, the wind only wanted to push me into the mucky tidal water. Back on the beach I finished with 4km into the wind and an easy 5km wind assisted run home.
Best tailwind interval was well under 10 minutes. Worst headwind interval was over 15 minutes, though it also included some traffic slowing.
I felt pretty good, but my quads are feeling the long headwind pushes. It is unusual for my leg muscles to show any wear after cycling. They are far from being the weak link in my performance.
5C and 40km/hr winds to start the day so I wasn’t committed to riding my age when I started out this morning. The wind was lined up pretty much with the beach road so I started straight into it. It didn’t feel too bad, but the pace showed the effort and I found myself thinking I might settle for 40-45km to nudge my daily average up.
Looping back from the north was sweet though with a tailwind giving my a good 4 minutes off my headwind interval time. I took advantage of that for 12km and then took my lumps with 12 back into the wind. I decided that the tailwind would make my age doable as long as I didn’t inflict myself with another 12km headwind stretch. At the second north end turn around I had the psychological advantage of a net 7km tailwind to finish.
In finished with shorter loops that would maintain a net tailwind finish for my. I made one error in judgement crossing the inlet and giving myself the full force of the wind trying to push me into traffic. At least coming back across the Inlet, the wind only wanted to push me into the mucky tidal water. Back on the beach I finished with 4km into the wind and an easy 5km wind assisted run home.
Best tailwind interval was well under 10 minutes. Worst headwind interval was over 15 minutes, though it also included some traffic slowing.
I felt pretty good, but my quads are feeling the long headwind pushes. It is unusual for my leg muscles to show any wear after cycling. They are far from being the weak link in my performance.
Sunday Mar 25, 2018 #
7 AM
flexibility 27:00 [1]
8 AM
Walk/hike (Vibrant finger toes) 35:55 [3] 4.05 km (8:52 / km)
ahr:133
The rain moved out a few hours earlier than expected, but wet roads and 40km/hr wind didn’t seem bike friendly so I tried another beach walk/jog. I targeted 4km this time and started with a lazy run in soft sand. After 500m I moved to harder sand and swapped walk and run to the 2km turn around.
Even with new, tight compression on both legs, it doesn’t seem like running is in the cards for me. On the return I just did a brisk walk with an average heart rate 7 bpm lower than outbound. I did notice on the return that my outbound tracks rarely showed a heel print where I had run, which I think is good. Well, except in the soft sand where my heel was about a cm deep and the toe push close to 2cm.
Even with new, tight compression on both legs, it doesn’t seem like running is in the cards for me. On the return I just did a brisk walk with an average heart rate 7 bpm lower than outbound. I did notice on the return that my outbound tracks rarely showed a heel print where I had run, which I think is good. Well, except in the soft sand where my heel was about a cm deep and the toe push close to 2cm.
Saturday Mar 24, 2018 #
7 AM
flexibility 28:00 [1]
Friday Mar 23, 2018 #
7 AM
Walk/hike warm up/down 30:00 [2] 3.3 km (9:05 / km)
Mrs got up to see the sunrise on the beach rather than look at my photos of it. There was some unusual water sculpting in the sand. Instagrams has sample since I don’t have a convenient way for my phone to get them to my website to post here.
8 AM
flexibility 23:00 [1]
1 PM
Mountain bike warm up/down (Townie) 1:40:33 27.58 km (3:39 / km) +23m 3:38 / km
ahr:98 max:122
Inlet marsh ride with Mrs. I tried to find roads to cover the Garden City portion of the inlet. I paused Garmin for a walk out on one of the viewing piers, but forgot to turn it off until I got the bikes upstairs - I subtracted about 7 minutes guessing how long that took.
The morning beach.
From one of the walkouts into the marsh looking into the marsh at high tide
And looking back to the shore
The morning beach.
From one of the walkouts into the marsh looking into the marsh at high tide
And looking back to the shore
Thursday Mar 22, 2018 #
6 AM
flexibility 25:00 [1]
7 AM
Road cycle long (Smokie) 2:39:00 [3] 62.2 km (2:33 / km) +211m 2:31 / km
ahr:136 max:148 shoes: Specialized SWorks road
Ride your age stage 8
3C was a bit chill for the kit I brought, but the air was still so I ventured out at dawn. My lower back was a bit sore and I was pretty sure that if I stayed local, I would wimp out early. To prevent that, I headed to the north end of the Myrtle Beach ocean route.
It took about half an hour to get over the chill. The tour into the sun at 13km was a treat after the trees had mostly blocked it. Then the hotels blocked it until another turn to the sun at 24km. After that the sun was mostly visible. I had maintained a fairly relaxed pace at my endurance heart rate and felt pretty good at the turn around. At about 35km I noticed the wind pick up a bit to about 25km/hr, but it was mostly a cross wind so only an issue in a few places where it channeled. At least until I got to the highway stretch where it periodically tried to push me into traffic.
As I set up to make a left off of the highway, I was very aware of the news clip I had seen this morning of an autonomous mode Uber killing a cyclist (in Arizona I think). It gave a new flavour to being Uber cautious getting back to the beach. It took me about 3x as long as usual to get a break in traffic that I was comfortable with.
3C was a bit chill for the kit I brought, but the air was still so I ventured out at dawn. My lower back was a bit sore and I was pretty sure that if I stayed local, I would wimp out early. To prevent that, I headed to the north end of the Myrtle Beach ocean route.
It took about half an hour to get over the chill. The tour into the sun at 13km was a treat after the trees had mostly blocked it. Then the hotels blocked it until another turn to the sun at 24km. After that the sun was mostly visible. I had maintained a fairly relaxed pace at my endurance heart rate and felt pretty good at the turn around. At about 35km I noticed the wind pick up a bit to about 25km/hr, but it was mostly a cross wind so only an issue in a few places where it channeled. At least until I got to the highway stretch where it periodically tried to push me into traffic.
As I set up to make a left off of the highway, I was very aware of the news clip I had seen this morning of an autonomous mode Uber killing a cyclist (in Arizona I think). It gave a new flavour to being Uber cautious getting back to the beach. It took me about 3x as long as usual to get a break in traffic that I was comfortable with.
4 PM
Walk/hike warm up/down 45:00 [2] 4.0 km (11:15 / km)
Low tide beach walk with Mrs.
Wednesday Mar 21, 2018 #
8 AM
flexibility 33:00 [1]
Tuesday Mar 20, 2018 #
7 AM
flexibility 27:00 [1]
12 PM
Road cycle long (Smokie) 2:31:00 [4] 62.2 km (2:26 / km) +179m 2:24 / km
ahr:148 shoes: Specialized SWorks road
Ride your age stage 7
A tale of two winds
or
Between the storms
I wasn’t really expecting to do more than a token ride today with thunderstorms in the morning and more scheduled for the afternoon. The morning ones were fierce. By noon is was drying up reasonably and the sun came out so I put on some sun screen and went out in 20C.
The weather channel said 25-35km/hr west winds, so I started into them. With a kilometre it was clear that the nominal winds for the area didn’t hold on the beach. I actually had a nice tailwind most of the way to the northern turn around. Looping back I wondered if there was a spot inland where the ocean breeze and the weather wind would balance out. If they did, it would probably mean riding on the highway, which I wasn’t really interested in doing.
By 33km the sun was gone and at 38km there was a big temperature drop. That made me suspicious of when the next rain would come so I decided to try to guess at how to beat the storm. I also started to notice stops where the two winds traded who had the power. Near the marshland, the west wind won out. Where the dunes were low or missing, the clean won out. It was a crap shoot who won in the turbulent spots where big buildings channeled the wind.
I passed the house at 46km knowing I would need to ride another 8km into the wind to hit my age so I picked a northern turn around that would give me 8km in fairly predictable wind and let me finish with the wind at my back. The first rain showed at 58km, 1/2 km before looping home with a tailwind - of course I would finish my age being this close. I got enough to cover my sun glasses, but not enough to really feel wet. 1/2 on from the house I saw what looked like a wall of rain about a kilometre away. I beat that and finished with what I considered perfect timing.
A tale of two winds
or
Between the storms
I wasn’t really expecting to do more than a token ride today with thunderstorms in the morning and more scheduled for the afternoon. The morning ones were fierce. By noon is was drying up reasonably and the sun came out so I put on some sun screen and went out in 20C.
The weather channel said 25-35km/hr west winds, so I started into them. With a kilometre it was clear that the nominal winds for the area didn’t hold on the beach. I actually had a nice tailwind most of the way to the northern turn around. Looping back I wondered if there was a spot inland where the ocean breeze and the weather wind would balance out. If they did, it would probably mean riding on the highway, which I wasn’t really interested in doing.
By 33km the sun was gone and at 38km there was a big temperature drop. That made me suspicious of when the next rain would come so I decided to try to guess at how to beat the storm. I also started to notice stops where the two winds traded who had the power. Near the marshland, the west wind won out. Where the dunes were low or missing, the clean won out. It was a crap shoot who won in the turbulent spots where big buildings channeled the wind.
I passed the house at 46km knowing I would need to ride another 8km into the wind to hit my age so I picked a northern turn around that would give me 8km in fairly predictable wind and let me finish with the wind at my back. The first rain showed at 58km, 1/2 km before looping home with a tailwind - of course I would finish my age being this close. I got enough to cover my sun glasses, but not enough to really feel wet. 1/2 on from the house I saw what looked like a wall of rain about a kilometre away. I beat that and finished with what I considered perfect timing.
Monday Mar 19, 2018 #
7 AM
flexibility 25:00 [1]
Sunday Mar 18, 2018 #
7 AM
flexibility 12:00 [1]
8 AM
Road cycle (Smokie) 1:16:00 [4] 32.4 km (2:21 / km) +50m 2:20 / km
ahr:147 max:161 shoes: Specialized SWorks road
Short stretch and a short beach ride before Sunday morning with some guests from Tennessee.
15C and light wind made for perfect conditions. Drivers were really stupid.
15C and light wind made for perfect conditions. Drivers were really stupid.
10 AM
Walk/hike warm up/down 40:00 [1] 3.7 km (10:49 / km)
Beach/Inlet with Tennessee folk.
Saturday Mar 17, 2018 #
6 AM
flexibility 30:00 [1]
Friday Mar 16, 2018 #
6 AM
flexibility 26:00 [1]
7 AM
Road cycle long (Smokie ) 2:58:25 70.08 km (2:33 / km) +68m 2:32 / km
ahr:147 max:164 shoes: Specialized SWorks road
Ride your age Stage 6
The wind was going to build again today, so I went out early. I also had hopes of getting a nicer moonrise photo than yesterday.
It looked like the moon was high enough that another day would put it really close to the glow of the sun. That was not to be. It was too close for me to even find it in the sunlight...so this is the best I coudl do yesterday.
The sun came up a bit before 10km. The moderate wind was mostly at my back, but knowing I would have a 30km return into the building wind, I made a point of keeping my heart around 150. This is against my natural tendancy to make the most of a bit of a tailwind.
All of the outbound intervals were sub 12 minutes. I was expecting closer to 14 on the return. I paused at the turn around to ping Mrs that I was still alive. A condition of roaming so far was that I would call a cab if I got into trouble. The wind did buld a bit as I headed back, but traffic slowed me more frequently dropping momentum. I kept about the same heart rate most of the way back. By 50km the wind was starting to try to push me into traffic. I used that as an excuse to stop for breakfast at 55km - 5km from the beach house.
The break was refreshing enough that rather than loop an extra kilometer to finish the distance, I opted to map out the entire beach road by going into the wind right to the southern end of the public road. I thought I coudl still get back within 3 hours and just beat that.
The wind was going to build again today, so I went out early. I also had hopes of getting a nicer moonrise photo than yesterday.
It looked like the moon was high enough that another day would put it really close to the glow of the sun. That was not to be. It was too close for me to even find it in the sunlight...so this is the best I coudl do yesterday.
The sun came up a bit before 10km. The moderate wind was mostly at my back, but knowing I would have a 30km return into the building wind, I made a point of keeping my heart around 150. This is against my natural tendancy to make the most of a bit of a tailwind.
All of the outbound intervals were sub 12 minutes. I was expecting closer to 14 on the return. I paused at the turn around to ping Mrs that I was still alive. A condition of roaming so far was that I would call a cab if I got into trouble. The wind did buld a bit as I headed back, but traffic slowed me more frequently dropping momentum. I kept about the same heart rate most of the way back. By 50km the wind was starting to try to push me into traffic. I used that as an excuse to stop for breakfast at 55km - 5km from the beach house.
The break was refreshing enough that rather than loop an extra kilometer to finish the distance, I opted to map out the entire beach road by going into the wind right to the southern end of the public road. I thought I coudl still get back within 3 hours and just beat that.
Thursday Mar 15, 2018 #
7 AM
flexibility 25:00 [1]
11 AM
Road cycle (Smokie) 1:34:35 35.39 km (2:40 / km) +38m 2:39 / km
ahr:140 max:153 shoes: Specialized SWorks road
Nasty wind.
It was too cold for the kit I have to go out when the air was still. Warming was very slow but as 11am came up it jumped to 10C. Wind was 30km/hr and promising to get worse, so I gave riding a try.
I started straight into the headwind to the end of the peninsula and while it was work, it wasn’t terrible. Then 12km with a tailwind.
The trouble with riding this time of day is all the unfriendly drivers are out. 3 pulled in front of me and stopped. Dead stop. One to back into a driveway. One to wait for a left turn. The other, seemingly just to be annoying. At the turn around I decided that rather than take the headwind all the way back, I would go inland on each of the evacuation routes and take the headwind for a few blocks to get a break. This worked out well in Surfside, but Garden City only has one evacuation road. The wind was strengthening, enough to almost push me off the road...so I just went back to the house, overshooting a bit to make a safe turn in the traffic.
It was too cold for the kit I have to go out when the air was still. Warming was very slow but as 11am came up it jumped to 10C. Wind was 30km/hr and promising to get worse, so I gave riding a try.
I started straight into the headwind to the end of the peninsula and while it was work, it wasn’t terrible. Then 12km with a tailwind.
The trouble with riding this time of day is all the unfriendly drivers are out. 3 pulled in front of me and stopped. Dead stop. One to back into a driveway. One to wait for a left turn. The other, seemingly just to be annoying. At the turn around I decided that rather than take the headwind all the way back, I would go inland on each of the evacuation routes and take the headwind for a few blocks to get a break. This worked out well in Surfside, but Garden City only has one evacuation road. The wind was strengthening, enough to almost push me off the road...so I just went back to the house, overshooting a bit to make a safe turn in the traffic.
Wednesday Mar 14, 2018 #
5 AM
flexibility 26:00 [1]
6 AM
Road cycle (Smokie) 1:24:48 32.65 km (2:36 / km) +14m 2:35 / km
ahr:146 max:159 shoes: Specialized SWorks road
Ride your age stage 5a
I dropped Mrs at the airport at 4:30 and noticed heavy frost on the overnight cars. That meant I could ride today in the cold or in the wind. I opted to try the cold in light wind while Mrs flew to Atlanta, then come back while she made her connection.
As I was putting on my jacket I decided the early winter black jacket should stay inside and I should wear the early fall light coloured jacket with big supilver reflective strips. This meant I was a bit chilly most of the ride.
Big lights front and back gave me good visibility. I saw a car about every kilometre. I saw one other bike at about 12km - dressed all in non reflective black with no lights, or even a reflector - a bit scary.
A bit of a glow of sun showed at about 18km. Enough light to see the computer at 22km, and the sun broke the horizon at 28km.
I dropped Mrs at the airport at 4:30 and noticed heavy frost on the overnight cars. That meant I could ride today in the cold or in the wind. I opted to try the cold in light wind while Mrs flew to Atlanta, then come back while she made her connection.
As I was putting on my jacket I decided the early winter black jacket should stay inside and I should wear the early fall light coloured jacket with big supilver reflective strips. This meant I was a bit chilly most of the ride.
Big lights front and back gave me good visibility. I saw a car about every kilometre. I saw one other bike at about 12km - dressed all in non reflective black with no lights, or even a reflector - a bit scary.
A bit of a glow of sun showed at about 18km. Enough light to see the computer at 22km, and the sun broke the horizon at 28km.
9 AM
Road cycle (Smokie) 1:27:19 33.36 km (2:37 / km) +14m 2:37 / km
ahr:155 max:164 shoes: Specialized SWorks road
Ride your age stage 5b
4C and 20km/hr winds seemed better than waiting for 10C and 50km/hr so I went to finish up while Mrs was on the second leg of her flight. The wind was largely a cross breeze, but I started north into a partial headwind hoping to be able to end up with a bit of a push. The plan of
8km headwind
12km tailwind
10km headwind
Tailwind finished...got foiled as the wind shifted from NW to SW near the end of the ride.
The road was pretty quiet though so it was a peaceful ride.
4C and 20km/hr winds seemed better than waiting for 10C and 50km/hr so I went to finish up while Mrs was on the second leg of her flight. The wind was largely a cross breeze, but I started north into a partial headwind hoping to be able to end up with a bit of a push. The plan of
8km headwind
12km tailwind
10km headwind
Tailwind finished...got foiled as the wind shifted from NW to SW near the end of the ride.
The road was pretty quiet though so it was a peaceful ride.
Tuesday Mar 13, 2018 #
7 AM
flexibility 26:00 [1]
12 PM
Walk/hike warm up/down (Vibrant finger toes) 1:00:00 [2] 5.5 km (10:55 / km)
Ever offer to walk someone down the beach to the only walkable place of interest and arrive to find that for today only, they aren’t open for lunch - water maintenance on their block had them out of commission.
Nice low tide walk though. Fortunately I had enough in the fridge for a breadless wrap. And a spare cupcake for the cupcake monster.
Nice low tide walk though. Fortunately I had enough in the fridge for a breadless wrap. And a spare cupcake for the cupcake monster.
Monday Mar 12, 2018 #
7 AM
flexibility 30:00 [1]
Sunday Mar 11, 2018 #
7 AM
flexibility 23:00 [1]
8 AM
Road cycle (Smokie) 1:36:21 40.73 km (2:22 / km) +17m 2:22 / km
ahr:150 max:163 shoes: Specialized SWorks road
Another short ride so I could get back and take Mrs. to brunch.
Down to Murrels Inlet amongst the heavy, but civilized, church traffic. I scoured the brunch candidates, but only one was open this early in the season - not a problem, because we quite liked it when we were there 2 years ago.
Down to Murrels Inlet amongst the heavy, but civilized, church traffic. I scoured the brunch candidates, but only one was open this early in the season - not a problem, because we quite liked it when we were there 2 years ago.
12 PM
Mountain bike (Townie) 1:35:27 [3] 25.79 km (3:42 / km) +18m 3:41 / km
Ride your age stage 4b
Mrs wanted to finish my age ride after brunch so I took her spare bike along the beach and through one of the camp grounds. I sit extremely upright on the Townie. The pedals are slightly forward, which makes the sitting position very comfortable, well except for the uncomfortable ‘comfort’ seat. It serves nicely as a cruiser, but my calves didn’t appreciate the lack of involvement and felt engourged my about 20 km.
Beautiful day for a jersey only ride - 2 fewer layers than this morning.
Mrs wanted to finish my age ride after brunch so I took her spare bike along the beach and through one of the camp grounds. I sit extremely upright on the Townie. The pedals are slightly forward, which makes the sitting position very comfortable, well except for the uncomfortable ‘comfort’ seat. It serves nicely as a cruiser, but my calves didn’t appreciate the lack of involvement and felt engourged my about 20 km.
Beautiful day for a jersey only ride - 2 fewer layers than this morning.
Saturday Mar 10, 2018 #
6 AM
flexibility 13:00 [1]
Shortened so I could get a bit of a ride in before walking Mrs to the market 4km up the beach.
7 AM
Road cycle (Smokie) 1:22:00 [5] 32.8 km (2:30 / km) +20m 2:30 / km
ahr:150 max:161 shoes: Specialized SWorks road
8C and fairly light wind, but I felt quite sluggish, which I’m inclined to blame on too much sugar yesterday. I stayed on our beach road and did a couple of passes of the market to see how it was shaping up.
I did see a POD being dropped off. The truck had an interesting setup for managing the,.
I did see a POD being dropped off. The truck had an interesting setup for managing the,.
Friday Mar 9, 2018 #
7 AM
flexibility 25:00 [1]
10 AM
Walk/hike warm up/down 40:00 [2] 3.6 km (11:07 / km)
Here and there with Mrs - the daily toss up between the beach and the marsh.
Thursday Mar 8, 2018 #
6 AM
flexibility 30:00 [1]
A surprising 0C this morning, so there will be a delay in the cycling. I didn’t bring the right kit for that cool. The sun should warm it quickly.
10 AM
Road cycle (Smokie) 55:09 [4] 23.7 km (2:20 / km) +60m 2:18 / km
ahr:147 max:165 shoes: Specialized SWorks road
It warmed up to 8C with winds moderate at 20km/hr so I took a short ride before lunch. One lap of the beach road we are staying on. Heart rate just went high on the last half kilometre into the wind trying to keep my interval pace from going above 12 min
Wednesday Mar 7, 2018 #
4 AM
Walk/hike warm up/down 45:00 [1] 4.8 km (9:22 / km)
Mrs got up early, really early for a moonlight beach walk. People on the beach are encouraged to keep lights off at night so as not to confuse baby turtles. It isn’t the season for it right now, but the practice makes for a much better view of the night sky than I would have expected.
2 PM
flexibility 31:00 [1]
Somehow I pulled a muscle in the middle of my back doing this. It is supposed to minimize that sort of thing - I think I was rushing a transition a bit too much.
Tuesday Mar 6, 2018 #
6 AM
flexibility 23:00 [1]
7 AM
Road cycle long (Smokie) 2:33:22 62.05 km (2:28 / km) +48m 2:28 / km
ahr:145 max:160 shoes: Specialized SWorks road
Ride your age session 3
I was planning to take an easy day, but yesterday Mrs said I could add to my challenge by doing more consecutive days - usually I do 2 in a row then pause. Then this morning it was 12C, the warmest morning yet AND the wind was only 10km/hr....so I decided to take the northern route.
I noticed a bit of wind starting at about 20km, but it never really amounted to much except in places where it channels. It might have made it to 15-20 km/hr by the time I finished, but never really impacted the ride. Pace differentials today were mostly due to traffic. When I load the Garmin in a bit, fast sections are open road and slower bits are traffic: pedestrians randomly walking into the road, delivery vehicles, red lights or cars threatening to turn across the front of my bike.
I got a few minutes of sun at 24km. About the same place I noticed how stiff this bike is, which made it a bit of a bone shaker on roughy stretches of road - about 15km were quite unpleasant. From this house, the northern turn around is 3 km short of my age, so I had to overshoot the house a bit to finish off so went to the first construction zone south of us.
Two other bike notes:
The Speedplay Nanos work really well with the new clips. My other Speedplays have been troublesome for a while, so maybe the 2 old pairs (10+ years) should be retired.
The new bar tape is nice and cushy, but there is a seem that blistered the inside of my pinky riding on the hoods wearing fingerless gloves. I’ll have to put a bandaid over it next time.
Really nice bonus ride.
I was planning to take an easy day, but yesterday Mrs said I could add to my challenge by doing more consecutive days - usually I do 2 in a row then pause. Then this morning it was 12C, the warmest morning yet AND the wind was only 10km/hr....so I decided to take the northern route.
I noticed a bit of wind starting at about 20km, but it never really amounted to much except in places where it channels. It might have made it to 15-20 km/hr by the time I finished, but never really impacted the ride. Pace differentials today were mostly due to traffic. When I load the Garmin in a bit, fast sections are open road and slower bits are traffic: pedestrians randomly walking into the road, delivery vehicles, red lights or cars threatening to turn across the front of my bike.
I got a few minutes of sun at 24km. About the same place I noticed how stiff this bike is, which made it a bit of a bone shaker on roughy stretches of road - about 15km were quite unpleasant. From this house, the northern turn around is 3 km short of my age, so I had to overshoot the house a bit to finish off so went to the first construction zone south of us.
Two other bike notes:
The Speedplay Nanos work really well with the new clips. My other Speedplays have been troublesome for a while, so maybe the 2 old pairs (10+ years) should be retired.
The new bar tape is nice and cushy, but there is a seem that blistered the inside of my pinky riding on the hoods wearing fingerless gloves. I’ll have to put a bandaid over it next time.
Really nice bonus ride.
Monday Mar 5, 2018 #
9 AM
Road cycle long (Smokie ) 2:32:46 62.05 km (2:28 / km) +22m 2:27 / km
ahr:148 max:162 shoes: Specialized SWorks road
Ride your age stage 2
A tIny bit warmer and winds only 20km/hr today.
I stayed on the beach road our house for the month is on and started into the wind. The differential between headwind and tailwind was much more reasonable. I reset my seat a few mm taller and spent some of the into the wind ride deep onto the hoods. It made for much less effort, and a noticeably higher cadence - too bad that posture pinches off some of my return blood flow so I can’t maintain it for more than a couple of kilometres. Still that’s better than barely a kilometre when I first tried riding lower a couple of years ago.
There was a fair bit more traffic going out a bit later, but most of it was civilized so it was a relaxed morning.
A tIny bit warmer and winds only 20km/hr today.
I stayed on the beach road our house for the month is on and started into the wind. The differential between headwind and tailwind was much more reasonable. I reset my seat a few mm taller and spent some of the into the wind ride deep onto the hoods. It made for much less effort, and a noticeably higher cadence - too bad that posture pinches off some of my return blood flow so I can’t maintain it for more than a couple of kilometres. Still that’s better than barely a kilometre when I first tried riding lower a couple of years ago.
There was a fair bit more traffic going out a bit later, but most of it was civilized so it was a relaxed morning.
6 PM
flexibility 26:00 [1]
Sunday Mar 4, 2018 #
6 AM
flexibility 20:00 [1]
7 AM
Road cycle long (Smokie) 2:57:18 64.46 km (2:45 / km) +28m 2:45 / km
ahr:145 max:161 shoes: Specialized SWorks road
Ride your age stage 1
4C and the wind has finally eased off a bit to 30 km/hr. I started south knowing it would mean finishing into the wind, but that route is best ridden on the weekend.
I felt good starting out, but the turn back into the wind was nasty. I’ll load the GPS in a bit. It should make the headwind/tailwind differential pretty obvious. I did a few loops in the safe area of the road and headed back towards the peninsula about 2/3 of the way into the target distance. The wind seemed a bit lighter on the beach road which was a welcome break. My legs were pretty much shot turning back into the wind for the final 5 km so I called it a cool down and Jude eased back to the beach house.
4C and the wind has finally eased off a bit to 30 km/hr. I started south knowing it would mean finishing into the wind, but that route is best ridden on the weekend.
I felt good starting out, but the turn back into the wind was nasty. I’ll load the GPS in a bit. It should make the headwind/tailwind differential pretty obvious. I did a few loops in the safe area of the road and headed back towards the peninsula about 2/3 of the way into the target distance. The wind seemed a bit lighter on the beach road which was a welcome break. My legs were pretty much shot turning back into the wind for the final 5 km so I called it a cool down and Jude eased back to the beach house.
Saturday Mar 3, 2018 #
6 AM
flexibility 28:00 [1]
7 AM
Walk/hike (Vibrant toe shoes) 32:01 3.52 km (9:06 / km) +5m 9:03 / km
ahr:148 max:174
Even windier today than yesterday so I left the bike in the house.
Instead I took an early, high tide beach run/walk. The plan was to run 1km and see how it felt and go a total of 3km or half an hour. My heart rate ran up to the 160s pretty quickly outbound. 250m at a brisk walk brought it back to the 130s handily so I looked back south and watched the heart with stretches of run/walk. My heart went back up within 100m of run. I came back at about 50:50. It was still pretty early when I got back to the house so I overshot by 500m to the south.
6C is much warmer running than cycling. My deep toe prints were completely covered on my return trip - that made me feel a bit less of a wimp not going out on the bike.
Instead I took an early, high tide beach run/walk. The plan was to run 1km and see how it felt and go a total of 3km or half an hour. My heart rate ran up to the 160s pretty quickly outbound. 250m at a brisk walk brought it back to the 130s handily so I looked back south and watched the heart with stretches of run/walk. My heart went back up within 100m of run. I came back at about 50:50. It was still pretty early when I got back to the house so I overshot by 500m to the south.
6C is much warmer running than cycling. My deep toe prints were completely covered on my return trip - that made me feel a bit less of a wimp not going out on the bike.
2 PM
Walk/hike warm up/down 50:00 [2] 4.5 km (11:07 / km)
Marsh walk with Mrs during low tide. Someone had gotten their rubber boots stuck about 20cm deal in the muck and appeared to have walked out of them and left them behind.
Friday Mar 2, 2018 #
7 AM
flexibility 27:00 [1]
Road cycle (Smokie ) 1:02:04 25.85 km (2:24 / km) +8m 2:24 / km
ahr:150 max:165 shoes: Specialized SWorks road
After 10 years the race bike finally made it to the beach.
11C to start with an all day wind warning - winds 30-50mph until the sun goes down. A long ride would have been tough, but I only planned an hour before breakfast with Mrs. I just road along the beach where I had mostly a cross wind. The bike didn’t seem to mind much. It didn’t want to be thrown around nearly as much as the cross bike has in the past.
I brief turn inland showed the full force of the wind. The seat dropped on me about 2km from the house. The recommended torque isn’t quite enough for me riding. I had an Allen key to fix it but just cruised to the finish and raised the seat a bit when I got back.
11C to start with an all day wind warning - winds 30-50mph until the sun goes down. A long ride would have been tough, but I only planned an hour before breakfast with Mrs. I just road along the beach where I had mostly a cross wind. The bike didn’t seem to mind much. It didn’t want to be thrown around nearly as much as the cross bike has in the past.
I brief turn inland showed the full force of the wind. The seat dropped on me about 2km from the house. The recommended torque isn’t quite enough for me riding. I had an Allen key to fix it but just cruised to the finish and raised the seat a bit when I got back.
Thursday Mar 1, 2018 #
6 AM
flexibility 19:00 [1]