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Training Log Archive: veinbuster

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  flexibility31 24:52:00
  Cardio10 18:16:21 345.82(3:10) 556.54(1:58)
  Road cycle7 15:34:05 211.45(4:25) 340.3(2:45) 1009
  weight training13 8:41:00
  Total61 67:23:26 557.27 896.84 1009
averages - rhr:46

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Wednesday Mar 31, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 35:00 [2]

Day 2 soloflex and free weights

Tuesday Mar 30, 2021 #

7 AM

flexibility 48:00 [1]
rhr:43

I wonder if the leg recovery yesterday afternoon contributed to the low resting heart rate today.
1 PM

Road cycle (Giro) 32:41 intensity: (4:29 @1) + (19:24 @2) + (8:30 @3) + (18 @4) 11.45 km (2:51 / km) +162m 2:40 / km
ahr:125 max:142 shoes: D2 2D yellow mountain

Mostly checking out the bike after a complete recable job. A couple of the cables didn’t give as much knee room as I like, so a changed that. Now it’s a bit harder to reach the bottom buttons on my Garmin, but I probably won’t worry about that.

A pause for a short visit on the deck with FN.

Huge wind going back out. Real Estate signs were 10 degrees from horizontal in gusts. I bailed when the school kids and garbage trucks came by.

Monday Mar 29, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

I’m a bit surprised to see that March could end up being my most active month since 2018 Tour de Pierre
12 PM

Cardio (Taco/Strada ) 2:00:57 intensity: (1:02 @1) + (6:33 @2) + (9:30 @3) + (49:06 @4) + (54:46 @5) 65.9 km (1:50 / km)
ahr:147 max:160 shoes: D2 2D action blue road

Age ride 7 Zwift Watopia

I wasn’t especially aggressive today. Started out at the high end of a comfortable pace and varied the effort every 5km. In the harder effort segments, I searched for a little group going a bit over 2W/kg and stuck with them.

I felt pretty comfortable finishing up with about a 7% boost over my previous power average for 2 hours.
5 PM

Note

Testing out some air compression recovery on my legs. They are meant to flush out everything that accumulates in the legs during a workout. They are basically a bunch of balloons that cycle like a massage would.

Pretty cool, and portable in that they run with their own battery - probably enough power for 4 recovery sessions.

Sunday Mar 28, 2021 #

7 AM

flexibility 49:00 [1]

9 AM

Cardio (Tacx/Strada ) 1:13:58 intensity: (5:15 @1) + (6:13 @2) + (1:49 @3) + (11:17 @4) + (49:24 @5) 37.52 km (1:58 / km)
ahr:148 max:171 shoes: D2 2D action blue road

Ride to Conquer Cancer Zwift Watopia meetup

Personal bests on both climbs and took 4 seconds off best sprint

Saturday Mar 27, 2021 #

6 AM

flexibility 47:00 [1]
rhr:46

Friday Mar 26, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 47:00 [2]

Day 3 soloflex

Best dips in months. I did visit the chiropractor with Mrs for the first time in a year yesterday.

Thursday Mar 25, 2021 #

7 AM

flexibility 51:00 [1]

10 AM

Road cycle (Wilier Cross) 3:03:12 intensity: (3:15 @1) + (6:19 @2) + (42:14 @3) + (1:55:31 @4) + (15:53 @5) 65.14 km (2:49 / km) +97m 2:48 / km
ahr:142 max:155 shoes: D2 2D yellow mountain

Age ride 5: South Simcoe

I knew the wind would be a factor today, but I was surprised how much the direction varied. I had to go out relatively early to make it back for an appointment this afternoon.

I started into the wind I expected and just tried to manage my heart rate. By the time I turned back from the south end of Cooks Bay, the wind shifted to come off the lake. I took advantage of the curves in the lake to make the most of little breaks, but never got a consistent tailwind. It made the ride a bit of a grind, particularly on a traditional bike (the Giro is in for a bit of work - 3 week backlog at the shop already).

It was warming nicely by the half way point, but I couldn’t really get rid of a layer, because I would get a blast of cold air every few minutes as the wind came straight over the ice lingering on the shore.

Quite a bit of slime still on the roads. I was surprised how wet much of it was.

These rides have felt much harder than they have been in past years further south. I think a lot of it is that I can usually choose my ride days based on wind.

Wednesday Mar 24, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 38:00 [2]

Day 2 soloflex and free weights

Tuesday Mar 23, 2021 #

8 AM

flexibility 48:00 [1]

Double digits temperature before 10am should make it the perfect age ride day...except that we got a couple of old people vaccines (not Covid) yesterday and I might benefit from a rest day.

When I got to bed, my brain behaved as if I had just fed it a double espresso. We took turns having a mild fever. Not especially restful and I don’t really want to bonk 20km from home.

Monday Mar 22, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 42:00 [2]

Day 1 soloflex and free weights

Sunday Mar 21, 2021 #

8 AM

flexibility 50:00 [1]

11 AM

Road cycle (Giro) 2:43:12 intensity: (5:47 @1) + (35:49 @2) + (1:07:00 @3) + (54:36 @4) 65.33 km (2:30 / km) +57m 2:29 / km
ahr:135 max:148 shoes: D2 2D yellow mountain

Age ride 4

Double digit temperatures to start today. Wi d was a bit lighter for the first 20km and then picked up. Southwest today versus northwest yesterday.

I cruised around Holland Landing for a couple of hours and then finished up on the marsh, setting myself for a nice long tailwind finish.

Saturday Mar 20, 2021 #

7 AM

flexibility 47:00 [1]

11 AM

Road cycle (Giro) 2:43:38 intensity: (1:42 @1) + (12:44 @2) + (1:04:08 @3) + (1:23:40 @4) + (1:24 @5) 66.11 km (2:29 / km) +43m 2:28 / km
ahr:139 max:152 shoes: D2 2D yellow mountain

Age ride 3

I went out when it warmed up to 7C. It was a bit windier than I like, but I could waste a shot at mostly double digit riding.

The Marsh was pretty quite, maybe 10 other cyclists, mostly solo and one tractor turning soil. Lots of salt and sand on the edges of the road made it necessary to be attentive.

Friday Mar 19, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 45:00 [2]

Day 3 soloflex

Thursday Mar 18, 2021 #

7 AM

flexibility 51:00 [1]

11 AM

Cardio (Tacx/Strada ) 2:11:47 intensity: (1:17 @1) + (7:17 @2) + (43:50 @3) + (53:50 @4) + (25:33 @5) 65.2 km (2:01 / km)
ahr:142 max:165 shoes: D2 2D action blue road

Trainer age ride 6

I tried Zwift Richmond today, thinking I would ride tempo and push sprints. It turns out there are some tough climbs on the main course (2015 UCI World Championship, so some elevation makes sense). After a couple of loops of the main course, I shifted to a flat course which gave me a sprint every 9 minutes.

I was happy to get to 500+ watts on the sprints and hold it to the finish. Probably could have shifted to the big ring and squeezed out some more, but the legs felt a bit heavy today.

Wednesday Mar 17, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 38:00 [2]

Day 2 soloflex and free weights

Tuesday Mar 16, 2021 #

6 AM

flexibility 51:00 [1]

12 PM

Cardio (Tacx/Strada ) 2:01:09 intensity: (45 @1) + (3:02 @2) + (6:31 @3) + (55:01 @4) + (55:50 @5) 65.8 km (1:50 / km)
ahr:149 max:162 shoes: D2 2D action blue road

Trainer age ride 5

Cruises around Zwift Watopia. Every second 5km I closed all the gaps and contested (sort of) the sprints. That gave a reasonable variety in the effort.

Zwift crashed on my iPad 3 times, so I got some unplanned recovery in the 2 minutes or so it took to get it started up again.

Monday Mar 15, 2021 #

8 AM

flexibility 46:00 [1]

1 PM

Note

After I finished filing the last of our taxes, I noticed the house was too cold to want to do much. The battery in our thermostat had died so it stopped telling the furnace to do its job. An easy fix, but it wasn’t obvious how to make it metric again.
3 PM

weight training 41:00 [2]

Day 1 soloflex and free weights

Sunday Mar 14, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

Cardio (Tacx/Strada ) 1:03:38 intensity: (17 @1) + (2:19 @2) + (9:09 @3) + (43:28 @4) + (8:25 @5) 32.09 km (1:59 / km)
ahr:145 max:152 shoes: D2 2D action blue road

Zwift Ride to Conquer Cancer group ride

A loop of Watopia. It was cool to see a full page of maple leafs.

More climbing than I was interested in at about 250m.

Saturday Mar 13, 2021 #

7 AM

flexibility 45:00 [1]

1 PM

Cardio (Tacx/Strada ) 2:12:00 intensity: (57 @1) + (9:26 @2) + (1:14:45 @3) + (40:13 @4) + (6:39 @5) 65.2 km (2:01 / km)
ahr:138 max:158 shoes: D2 2D action blue road

Age Ride 4 Zwift France

Lapped around the France course including checking out some side routes. I have Zwift for a month so I might as well see how it works for me.

Friday Mar 12, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 38:00 [2]

Day 3 soloflex

Thursday Mar 11, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

Road cycle (Giro) 32:49 intensity: (46 @1) + (14 @2) + (2:52 @3) + (23:39 @4) + (5:18 @5) 11.88 km (2:46 / km) +150m 2:36 / km
ahr:144 max:154 shoes: D2 2D yellow mountain

Ride you age 2a

I normally wouldn’t have tried an age ride in today’s wind, but we might not get many warm days. A few drops of rain really early kept me close to home. Real rain seemed to start at 11km so I parked and took the ladies out for breakfast.
11 AM

Road cycle (Giro) 2:32:40 intensity: (6:09 @1) + (9:47 @2) + (31:09 @3) + (1:06:48 @4) + (38:47 @5) 55.24 km (2:46 / km) +309m 2:41 / km
ahr:142 max:160 shoes: D2 2D yellow mountain

Ride your age 2b

Sun seemed to want to win over the clouds so I headed out to make the most of it. First time wearing a skin suit - incredibly comfortable on the recumbent with no seams colliding at the lower back.

I also finally got to wear my new D2 mountain shoes. The custom fit makes for a super comfy ride.

The wind was worst as a cross wind, especially when it gusted at descent speed. Headwind/tailwind speed differential was close to 10km/hr.

Really nice to get out, even with cars forgetting that bicycles exist and all the grime on the side of the road.

Wednesday Mar 10, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Tuesday Mar 9, 2021 #

7 AM

flexibility 48:00 [1]

11 AM

Road cycle (Wilier Cross) 3:25:53 intensity: (3:59 @1) + (7:04 @2) + (1:00:34 @3) + (1:57:03 @4) + (17:13 @5) 65.15 km (3:10 / km) +192m 3:07 / km
ahr:141 max:158 shoes: Diadora Polarex Plus

Ride your age 1

The path was incredibly busy, which made the ride too long for a traditional bike - my calves hate me right now.

Quite sloppy. Still ice under some bridges. Transitions on and off the path were dodgy.

Flight finished work in time to join me for the finish.
7 PM

Note

It seems there is some Habitat happening in Caledon on Airport Rd just south of Patterson.

Monday Mar 8, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 41:00 [2]

Day 1 soloflex and free weights

Sunday Mar 7, 2021 #

7 AM

flexibility 48:00 [1]

9 AM

Cardio (Tacx/Strada) 2:09:25 intensity: (1:53 @1) + (2:46 @2) + (4:38 @3) + (24:04 @4) + (1:36:04 @5) 66.6 km (1:57 / km)
ahr:150 max:160 shoes: D2 2D action blue road

Trainer age ride 3.

Tried Zwift today with Flight live and some of the Calgary crew remote.

25km in Wattopia, then a Zwift failure. 30km in London when my iPad battery died. Plugged it in and got going again and with 2km to go my iPad rebooted - turns out I was using power faster than it could recharge. Finished off with a little Zwift celebration.

Saturday Mar 6, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

Cardio (Tacx/Strada ) 58:36 intensity: (33 @1) + (3:40 @2) + (21:56 @3) + (24:43 @4) + (7:44 @5) 26.9 km (2:11 / km)
ahr:141 max:168 shoes: D2 2D action blue road

Sprint workout with Flight.

Held 150 rpm nicely in last 3. Hit 160 rpm last sprint

Friday Mar 5, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex

Dips felt the best they have in weeks. This some lingering pain, but did full sets.
3 PM

Note

Air travel is way up judging from the cell phone lot. An order of magnitude more cars than I’ve seen in the last year.

Unrelated: the drone pilot course is a good 3 times longer than the suggested time. Without doing the tests to get certified

Thursday Mar 4, 2021 #

7 AM

flexibility 49:00 [1]
rhr:49

Wednesday Mar 3, 2021 #

6 AM

flexibility 50:00 [1]

2 PM

Cardio (Tacx/Strada ) 2:12:40 intensity: (54 @1) + (4:18 @2) + (9:14 @3) + (1:34:44 @4) + (23:30 @5) 65.92 km (2:01 / km)
ahr:145 max:159 shoes: D2 2D action blue road

Trainer age ride 2

Drone class time was grossly underestimated so got a late start.

Today I simulated starting into the wind, so front loaded the power. As expected, that resulted in a higher average heart rate, though to be fair, average power was up as well.

I still managed to keep the heart rate mostly below 150 until the 60-65km interval when I thought I should finish strong. This probably contributed to the higher average heart rate. I’m sure my heart would have stayed up if I went further after the hard effort at the 2 hour mark.

Tuesday Mar 2, 2021 #

8 AM

flexibility 52:00 [1]

I was not expecting-15C to start the day.
4 PM

weight training 38:00 [2]

Day 2 soloflex and free weights

Monday Mar 1, 2021 #

7 AM

flexibility 52:00 [1]

12 PM

Cardio (Tacx/Strada ) 2:12:11 intensity: (1:24 @1) + (8:14 @2) + (16:50 @3) + (1:42:53 @4) + (2:50 @5) 65.41 km (2:01 / km)
ahr:141 max:151 shoes: D2 2D action blue road

Trainer age ride 1

I’m not sure exactly how I will score this year. Still, it seemed like a good idea to get some bike time on the books.

Today I mostly wanted to zero in on an effort level that didn’t cause my heart rate to ramp up. This seemed to do the trick. With decent onboard nutrition, I think I could sustain it for most of a 6 hr.

Effort felt comparable to a beach ride in still air.

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