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Training Log Archive: veinbuster

In the 31 days ending May 31, 2021:

activity # timemileskm+m
  Road cycle13 25:25:36 395.23(3:52) 636.05(2:24) 2126
  flexibility31 24:59:00
  weight training13 8:54:00
  Mountain bike3 3:42:02 38.46(5:46) 61.9(3:35) 163
  Walk/hike3 2:00:00 6.59(18:13) 10.6(11:19)
  Other1 2:00:00 5.28(22:43) 8.5(14:07) 400
  Cardio1 1:02:54 19.21(3:16) 30.91(2:02)
  Total63 68:03:32 464.76 747.96 2689
averages - rhr:44

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Monday May 31, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 42:00 [2]

Day 1 soloflex and free weights
11 AM

Road cycle (Giro) 3:03:12 intensity: (34:08 @1) + (1:17:33 @2) + (1:06:18 @3) + (5:01 @4) + (12 @5) 65.17 km (2:49 / km) +196m 2:46 / km
ahr:126 max:151 shoes: D2 2D yellow mountain

It was supposed to be a video session, but at the first stop, I realized I hand left the beacon behind (it doesn’t fit in the portable box I keep the drone in).

So I just cruised around for 65km.

Age ride 14, (+5 indoors)

Sunday May 30, 2021 #

7 AM

flexibility 47:00 [1]

11 AM

Road cycle (Basso) 2:17:41 intensity: (45 @1) + (5:17 @2) + (23:16 @3) + (1:07:19 @4) + (41:04 @5) 66.35 km (2:05 / km) +58m 2:04 / km
ahr:145 max:162 shoes: D2 2D action blue road

I went out to the marsh for a quiet age ride. My only objective was to build up some time with my heart rate in higher zones. The wind was strong enough to get me into zone 5 while riding into it. It was also a bit confusing directionally. It was mostly east but sometimes with a north component, and sometimes with a south component, so I seemed to have a headwind unless I was going straight west.

I gave up on the eye switch experiment, or more correctly, ended it with a firm decision. I decided that the amount of time I spend on two wheels and needing to do frequent shoulder checks made good distance vision in my left eye essential. I felt much more secure riding that way today in weekend traffic.

Age ride 13 (+5 indoors), so 1/5 complete outdoors

Saturday May 29, 2021 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 36:00 [2]

Day 3 soloflex
No dips, bailed on first drop
1 PM

Road cycle (Giro) 46:37 intensity: (45:55 @1) + (42 @2) 13.5 km (3:27 / km) +6m 3:27 / km
ahr:99 max:128 shoes: D2 2D yellow mountain

Social ride around the Marsh with Mrs and FN.
Important note: there is a Kawartha Dairy ice cream service at the nicest farmers market on the marsh. I was surprised how much Ontario produce the marke5 had already.

Friday May 28, 2021 #

8 AM

flexibility 46:00 [1]

Slow motion today.
Might take a rest day.

Thursday May 27, 2021 #

6 AM

flexibility 51:00 [1]

8 AM

Road cycle (Basso) 2:28:50 intensity: (29:27 @1) + (47:13 @2) + (50:16 @3) + (17:49 @4) + (4:05 @5) 60.59 km (2:27 / km) +293m 2:24 / km
ahr:128 max:162 shoes: D2 2D action blue road

I wen out fairly early to get an age ride in before the lumberjacks came to bring down our spruce. I should have had an hour to spare before they arrived at noon.

At 45 km, I got the message that they were already here working, so headed home from about as far away as the day took me. The tree was almost down when I got back. We’ll see if my legs can finish the age ride after hauling a bunch of tree parts down the hill in he backyard.
1 PM

Other hills 2:00:00 [3] 8.5 km (14:07 / km) +400m 11:26 / km

Building a trail with tree part. Lots of trips up and down the hill. Elevation is a conservative estimate. Took all afternoon, logged at a bit under half time.

I opted not to ride the last 4.5 km of my age. Mostly to prove I’m not obsessed.

Wednesday May 26, 2021 #

6 AM

flexibility 48:00 [1]

7 AM

weight training 46:00 [2]

Day 2 soloflex and free weights
Trying to get the right shoulder back to normal. I’ll try some kinetic tape in a few configurations over the next little while.

Tuesday May 25, 2021 #

7 AM

flexibility 50:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

Monday May 24, 2021 #

6 AM

flexibility 50:00 [1]

Nice to see our region back below a thousand active Covid cases
8 AM

Road cycle (Basso) 2:32:11 intensity: (9:16 @1) + (26:55 @2) + (1:09:10 @3) + (38:59 @4) + (7:51 @5) 66.23 km (2:18 / km) +473m 2:13 / km
ahr:135 max:165 shoes: D2 2D action blue road

Headed out to the north east moraine for an age ride with some elevation. Very peaceful today. I didn’t see anyone for the first hour, then the other cyclists came out.

I set out to do the 65km in 2:30 and was surprised how little time my heart rate spent in the 150s. Very little flat on this route, but not many big hills.

Age ride 12 (+5 indoors)

Sunday May 23, 2021 #

7 AM

flexibility 43:00 [1]

Shortened a bit hoping to get out before the wind came up.
8 AM

Road cycle (Giro) 1:24:44 intensity: (7:16 @1) + (7:30 @2) + (35:06 @3) + (29:35 @4) + (5:17 @5) 32.92 km (2:34 / km) +35m 2:34 / km
ahr:136 max:162 shoes: D2 2D yellow mountain

Took the drone to the marsh for this week’s video clips. The wind came up fast, but I managed to get my footage. I also got extra exercise chasing things the the wind blew away while I was getting set up each time.

When I finished the video, it started misting. Not enough to wet the road, but enough to dampen the leading edge of everything.

Saturday May 22, 2021 #

7 AM

flexibility 52:00 [1]

Mountain bike (Vinnie) 1:06:49 intensity: (22:02 @1) + (32:06 @2) + (11:16 @3) + (1:25 @4) 20.54 km (3:15 / km) +67m 3:12 / km
ahr:121 max:145 shoes: D2 2D yellow mountain

Just a cruise along the river before the morning rain, which may have decided to skip us.

The downtown market was open with about 150 people lined up to do the small circuit of a few stands. We prefer an obscure market in the middle of the marsh.

The trail was busy enough that I looked back on city streets which had more predictable traffic.

Friday May 21, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 43:00 [2]

Day 3 soloflex

Complete fail on dips. Too much stress on the front of my right shoulder.

Thursday May 20, 2021 #

7 AM

flexibility 49:00 [1]

9 AM

Road cycle (Basso ) 2:09:13 intensity: (2:21 @1) + (2:22 @2) + (7:49 @3) + (1:16:52 @4) + (39:49 @5) 66.48 km (1:57 / km) +20m 1:56 / km
ahr:146 max:157 shoes: D2 2D action blue road

I went out to the marsh to try and put in a bit of time at intensity 5. The air was still and traffic was light so I was able to maintain a steady pace, which helped keep my heart rate relatively low.

First hour gave me a new best distance by about a kilometre (I’ll have to look up my records for the exact about). I felt I was in good shape for a best 40km so maintained the pace and Garmin let me know when I finished that I trimmed a whopping 4 minutes 14 seconds off my old best. Then I backed off just a bit, but still managed a second hour noticeably over my previous best.

I must have gained some fitness over the winter. The 2kg of fat I converted to muscle might all be in my legs.

Age ride 11 (+5 indoors).

Wednesday May 19, 2021 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Tuesday May 18, 2021 #

7 AM

flexibility 49:00 [1]

10 AM

Road cycle (Basso) 3:01:42 intensity: (22:52 @1) + (49:43 @2) + (1:05:45 @3) + (35:21 @4) + (8:01 @5) 74.36 km (2:27 / km) +587m 2:21 / km
ahr:132 max:160 shoes: D2 2D action blue road

A nice easy ride at endurance pace. I had planned on a loop of the north moraine, but Mrs assumed I would do an age ride, so I didn’t want to disappoint. I was targeting a pace to finish in 3 hours, thinking that would be a sustainable pace for the Ride to Conquer Cancer.

I pulled out a bit more hose in my water bladder, and positioned it a bit differently in the tail bag. It worked well for drinking, until the mouth piece found its way into my spokes and got chewed off. I probably need to try a clip on the hose to attach it to the seat back or my jersey.

I’m also close to abandoning the reversed mono vision. It is a good set up for indoors, but not as good for ‘adventuring’. The right eye has good distance vision, but my brain still wants to show me the left eye view first. This is most noticeable trying to see around corners, where I’m used to a sharp left eye picking up anything of interest on the road.

Great ride, with minimal traffic most of the time. I could have comfortably ridden a couple more hours when I pulled into the driveway a few ticks past 3 hours.

Age ride 10 (+5 indoors)

Monday May 17, 2021 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 37:00 [2]

Day 1 soloflex and free weights

Sunday May 16, 2021 #

7 AM

flexibility 49:00 [1]

Saturday May 15, 2021 #

6 AM

flexibility 49:00 [1]

9 AM

Road cycle (Giro) 2:44:46 intensity: (5:55 @1) + (3:28 @2) + (28:06 @3) + (1:57:00 @4) + (10:17 @5) 65.37 km (2:31 / km) +36m 2:31 / km
ahr:142 max:153 shoes: D2 2D yellow mountain

Today I headed out for round 3 collect marsh drone video. Wind and traffic were light, so I expected some good footage. Unfortunately, I left the drone in the truck. I looked back to collect it and the wind picked up a fair bit. Not out of drone range though.

I added a new segment to my footage zone, so I have three chunks of marsh to show progress in. Once the filming was done, I noticed I would be getting close to my age by the time I got back to the truck so tacked on another bit to make some progress on that challenge. As I headed west for the extra distance, I could see rain in the distance, so I made the turn as soon as I could and made my way back to the truck. The wind got fierce as I arrived and gave my face a good sand bath. About a minute after pulling out of my parking spot, visibility got terrible: blowing sand followed by a good blast of rain. It ended before I got home.

Age ride 9 (+5 trainer)

Friday May 14, 2021 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex
12 PM

Mountain bike (Vinnie) 55:43 intensity: (15:24 @1) + (25:56 @2) + (13:16 @3) + (1:07 @4) 16.41 km (3:24 / km) +40m 3:21 / km
ahr:124 max:144 shoes: D2 2D yellow mountain

Took the whole pastel look out for a little ride along the river. Less traffic than I expect d for such a nice day.

Started the clock after the photo shoot.

Thursday May 13, 2021 #

7 AM

flexibility 47:00 [1]

10 AM

Road cycle (Basso) 2:29:25 intensity: (7:34 @1) + (11:08 @2) + (31:38 @3) + (1:23:26 @4) + (15:39 @5) 65.9 km (2:16 / km) +309m 2:13 / km
ahr:140 max:162 shoes: D2 2D action blue road

I finally got the Basso out for a proper ride. Bonus that conditions were perfect. I took what has become my preferred pandemic route: over the moraine north and then cut over to the Holland Marsh. There is enough new growth, I’ll have to take the drone over in the next couple of days.

I tried carrying a bladder in my tail bag because bottles are a bit hard too reach while moving. It isn’t ideal because the bladder has to lie flat pretty close to the height of my shoulders. I could drink, but not as nice a stream as I got with the deep bag on the Strada, or a backpack.

It was nice enough that I added to loops to get an age ride in. It’s been so long I lost count. It is so much nicer riding a light, precise bike.


Age ride 8 (+5 trainer)

Wednesday May 12, 2021 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 44:00 [2]

Day 2 soloflex and free weights
12 PM

Walk/hike 45:00 [1] 4.0 km (11:15 / km)

Getting Mrs a step closer to the 5km target.
3 PM

Road cycle (Basso) 12:33 intensity: (2:55 @1) + (3:33 @2) + (4:14 @3) + (1:51 @4) 5.12 km (2:27 / km)
ahr:127 max:148 shoes: D2 2D action blue road

Checkout ride.

Rear derailleur didn’t shift. I swapped front and rear batteries, even though I was certain both had just been charged. Nope change. I carried on a bit to confirm that the blips both worked and could shift the front. A bit windy for a two speed, but the bike does feel good.

Next I switched the blip box battery, still no go. Tried a third front just in case - nope. My phone battery was dying, so I couldn’t connect the app to assist with diagnostics. To the basement to plug in and start from scratch. Pair the 3 parts as per initial install. That let the derailleurs both work. Then attached to the phone app to see all batteries are charged - my basement setup had not registered a blip box battery level.

By then it was time to get dinner going. Next time should be much quicker.

Tuesday May 11, 2021 #

7 AM

flexibility 51:00 [1]

3 PM

Note

Rained out of mowing or cycling, so I spliced together a bit of drone footage of the FatBoy
https://www.youtube.com/watch?v=c3FZ94xRb3k

Monday May 10, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 48:00 [2]

Day 1 soloflex and free weights
Lots of bonus reps loosening up my shoulder
11 AM

Walk/hike 45:00 [1] 3.9 km (11:32 / km)

Woods with Mrs to test her new binoculars.
Grabbed butter tarts for lunch on the way home.

Sunday May 9, 2021 #

7 AM

flexibility 50:00 [1]

2 PM

Walk/hike 30:00 [1] 2.7 km (11:07 / km)

Today’s instalment of the daily double with Mrs, trying to get her lower back sorted out.
4 PM

Note
rhr:41

Most have been relaxing getting the Basso ready for summer.

Saturday May 8, 2021 #

7 AM

flexibility 51:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex

Friday May 7, 2021 #

8 AM

flexibility 48:00 [1]

Mountain bike (FatBoy ) 1:39:30 intensity: (27:46 @1) + (37:02 @2) + (31:08 @3) + (3:34 @4) 24.94 km (3:59 / km) +56m 3:57 / km
ahr:125 max:149

It was a bit cool, but wasn’t supposed to rain so I went out to get some more drone footage of the reservoir. I’ve figured out the baton well enough to manage the tracking while riding and avoid most obstacles.

I did a couple of stunt moves:
A dronie: the drone just goes very high while keeping the target centred. This is a fun effect that shows the landscape really well. I put a sample on Facebook.
Orbit: the drone circles you while you move. You can adjust its distance. It gives a nice perspective of the area.

I did learn if you do a dronie while going fast, the drone can lose sight of you. I had to go back to try and find it, and could hear it, but not see it. I thought it might have crossed the river and been behind some bushes, so sent it higher hoping to see it. No such luck. So...I told it to go to my phone. Once I got home and pulled the video, I found a great super high view of the area.

I took a bit more footage of the mountain bike portion of the trail, but had to pack up when the unforecasted rain came. The combination of live track from my GPS, and drone audio/visual management killed my phone battery.

Nice ride tough. I’ll try to piece together the drone footage.

Thursday May 6, 2021 #

7 AM

flexibility 48:00 [1]

10 AM

Road cycle (Giro) 1:23:52 intensity: (2:08 @1) + (3:25 @2) + (21:36 @3) + (50:20 @4) + (6:23 @5) 32.91 km (2:33 / km) +13m 2:33 / km
ahr:141 max:155 shoes: D2 2D yellow mountain

Second pass of the marsh with the drone. There was a bit of planting in the two week gap since the last pass. Weather permitting, I’ll go out weekly. My big idea is to splice together the footage to effectively time lapse the growing season. I’m guessing 100m or so each week should do it. Subject to finding something that makes that easy to do.

It was a bit cool starting out, but the sun made it near perfect conditions. I filmed about 4 km before a farmer with a toddler asked what I was doing. They liked the idea a lot.

Wednesday May 5, 2021 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Tuesday May 4, 2021 #

7 AM

flexibility 52:00 [1]

Monday May 3, 2021 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights
11 AM

Road cycle (Giro) 50:50 intensity: (56 @1) + (53 @2) + (3:27 @3) + (12:16 @4) + (33:18 @5) 21.16 km (2:24 / km) +101m 2:21 / km
ahr:152 max:168 shoes: D2 2D yellow mountain

First day with reversed mono vision, so I stayed local to get a sense of how it works. After 30 years or so of having my left eye corrected for distance, it is now perfect for close up, so we’re trying to correct my right eye for distance. It is worth noting, that my left eye is my dominant eye.

First impression is that the outside world is a bit hazy. If I close my left eye things crisp up. Maybe my brain will adjust over a couple of weeks. It was cool to do super tight and crisp right turns though.

Ride was on the high side of a moderate effort. A strong wind demanded it. There were a bunch of tree parts on the road. Nothing too big.

Sunday May 2, 2021 #

6 AM

flexibility 51:00 [1]

No Cato the region back down to a Covid density of 1 per 500 population.
12 PM

Cardio (Tacx/Strada ) 1:02:54 intensity: (48 @1) + (1:27 @2) + (14:22 @3) + (32:01 @4) + (14:16 @5) 30.91 km (2:02 / km)
ahr:144 max:176 shoes: D2 2D action blue road

It didn’t look like we were going to get a dry break between the rains, so I went back to the trainer.

Mostly an endurance effort spin, with some power bursts to mix it up. The 176 heart rate suggests I got the power up decently.

Saturday May 1, 2021 #

6 AM

flexibility 47:00 [1]
rhr:47

3 PM

Note

Watching Berkshire Hathaway annual meeting rather than riding a bike.

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