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Training Log Archive: veinbuster

In the 31 days ending Aug 31, 2021:

activity # timemileskm+m
  Road cycle13 29:07:32 496.39 798.86 1470
  flexibility31 19:43:00
  weight training13 8:39:00
  Walk/hike2 1:45:00 2.92 4.7
  Mountain bike1 1:26:59 16.95(5:08) 27.27(3:11) 44
  Other1 30:00 2.11(14:12) 3.4(8:49)
  Total61 61:11:31 518.37 834.23 1514
  [1-5]61 61:11:30
averages - rhr:44

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Tuesday Aug 31, 2021 #

7 AM

flexibility 42:00 [1]

10 AM

Road cycle (Giro) 1:10:09 intensity: (29:33 @1) + (32:48 @2) + (7:48 @3) 25.42 km (2:46 / km) +19m 2:45 / km
ahr:120 max:138 shoes: D2 2D yellow mountain

Perhaps the last drone session on the marsh.
The farmers are busy getting all the crops in.
2 PM

Walk/hike warm up/down 45:00 [2] 4.7 km (9:34 / km)

River walk with Mrs. mosquitoes way down.

Monday Aug 30, 2021 #

7 AM

flexibility 42:00 [1]

8 AM

weight training 42:00 [2]

Day 1 soloflex and free weights

Sunday Aug 29, 2021 #

7 AM

flexibility 43:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Saturday Aug 28, 2021 #

8 AM

flexibility 41:00 [1]

Took an extra hour of sleep this morning
10 AM

Road cycle (Basso) 1:35:23 intensity: (29:29 @1) + (33:13 @2) + (30:46 @3) + (1:55 @4) 41.23 km (2:19 / km) +132m 2:17 / km
ahr:124 max:145 shoes: D2 2D action blue road

Ride to Conquer Cancer day 2 (or 4)

It turned out to be nice so I went to do the north half of the Simcoe route as a recovery ride. The refuel station was a great set up.

Legs felt good. It was nice to see lots of yellow jerseys. As always, the Baso grabbed a lot of attention.

Friday Aug 27, 2021 #

5 AM

flexibility 10:00 [1]

Just the essentials so I could get out early.
6 AM

Road cycle (Basso) 7:28:40 intensity: (13:08 @1) + (46:06 @2) + (3:32:20 @3) + (2:44:55 @4) + (12:11 @5) 200.38 km (2:14 / km) +123m 2:14 / km
ahr:137 max:175 shoes: D2 2D action blue road

Ride To Conquer Cancer day 1 (or 3 counting my June outings).

I went out a day early because the weekend forecast is dodgy, with decent odds of rain and guaranteed to be hot and humid. I planned to do a double age and see if I felt good enough to redo the Hammer (a century).

I had gathered everything last night, but it still took a while to load the truck and get my compression sorted. I got to the Marsh just before the sun came over the trees, in fact 400m before. The look in my mirror was quite spectacular, but not one that photos particularly well on my old iPhone.

The cycling farmers beat me and were parked in the ditch and pulling carrots when I went by 10 minutes after sunrise. The plan was to go at a sustainable pace. I rarely got my heart over 151 - the spike in interval 27/28 is false. A recurrence of the anomaly that went away for a while after replacing the strap battery. I did later wonder if it is duration related. Maybe I just get it too salty around the 4 hour mark. It also briefly dropped out 3 times that I noticed. Probably time for a new strap.

I keep from getting depressed about how far I still had to go, I measured progress against first age, then second age, then Hammer. It made the whole thing feel pretty doable.

For the first age, I tended to run in the 140s watts range. The second was in more traffic, with more corners, so naturally dropped to the 130s. I deliberately did NOT push hard to get back up to speed, which I do on shorter rides. I had lunch with Mrs after the second age.

I felt pretty good so committed to the Hammer, and told her I might do both days distance. A few things played into that. First, back in 2016, I wondered if I was strong enough to do the Alberta ride out and back on the same day. I didn’t try because I didn’t want to be on busy road, including a stretch of the Trans Canada on my own. Second, I had contemplated doing 3 age ride on the equinox and it would be silly to stop 5 km short of 200km. Third, a guitar playing, cyclist friend in Norway, said earlier this summer he thought his next challenge would be 200km, so I felt it was appropriate to encourage him by doing it myself.

Back to the ride, as I approached the Hammer distance, it became clear that a decent amount of blood was stuck in my legs, so I stopped watching power and set a peak heart rate of 145. That did bring my power down another 10 watts or so, not a big deal given I wasn’t being timed. I still felt good passing the century, so planned the next 40km - I mean I only had 1/5 of the distance left.

Same strategy, but traffic started getting terrible. Far too many people were zooming through the Marsh to beat the commuter/cottager congestion. Fair enough given the 400 was moving pretty close to my speed, but racing through intersections at nearly double the speed limit (50) is scary stuff. So NEVER go there after about 2pm, at least of Friday. So I slowed a bit more, just so I had capacity to react.

The last 20km I decided to just grupetto to the finish. I looped through quieter road as much as possible. I felt tired finishing, and just sat slowly eating the banana I forgot to put on the bike, but pretty good.

Getting home, I noticed the extra time stressing the compression glue points was hard on my upper thighs. A couple of days and it will be back to normal. 40 minutes on my Normatech has my legs close to normal again.

I don’t expect to ride this far again, with the possible exception of a special event, or a 6 hour race.

Bottom lone: I’ve done the full ride distance, so can bow to the weather on the weekend. An easy age if things look good.

Age rides 44, 45, 46

Thursday Aug 26, 2021 #

7 AM

flexibility 44:00 [1]

Third doubling of active Covid cases in our region since reopening. Where will it level off?

Wednesday Aug 25, 2021 #

8 AM

flexibility 38:00 [1]

2 PM

weight training 45:00 [2]

Day 2 soloflex and free weights

Tuesday Aug 24, 2021 #

7 AM

flexibility 41:00 [1]

11 AM

Road cycle (Giro) 44:28 intensity: (7:38 @1) + (21:48 @2) + (15:02 @3) 16.96 km (2:37 / km) +2m 2:37 / km
ahr:125 max:139 shoes: D2 2D yellow mountain

Drone session in the marsh.

The harvest is well under way now. I estimate abut 1/3 of the crop is off to market. It’s been interesting to watch the different approaches the farmers use. Most of them clear the fields in big long blocks. Some harvest straight to boxes spread across the field. Others just pile the veggies on a trailer and organize it back at their buildings.

It was an easy back oven out there today. I opted for a shorter route since I was out at high noon.

Monday Aug 23, 2021 #

7 AM

flexibility 38:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

Sunday Aug 22, 2021 #

6 AM

flexibility 19:00 [1]

Just the essentials to get to Simcoe before the crowd
7 AM

Road cycle (Basso) 2:16:38 intensity: (4:27 @1) + (11:12 @2) + (47:07 @3) + (1:01:21 @4) + (12:31 @5) 66.16 km (2:04 / km) +132m 2:03 / km
ahr:139 max:157 shoes: D2 2D action blue road

Up to Lake Simcoe for one more age ride before the Ride to Conquer Cancer next weekend. I did it on the original June date, but might as well do the new date too.

The air was barely moving and it was still a bit cooler, so conditions were perfect for just churning out a comfortable pace. After my first hour, the beaches started to fill and people were loving the recumbent zooming by.

As I was finishing, traffic for a farm to table market got quite heavy. I hope conditions are as good next weekend.

Age ride 43

Saturday Aug 21, 2021 #

7 AM

flexibility 41:00 [1]

Friday Aug 20, 2021 #

6 AM

flexibility 44:00 [1]

7 AM

weight training 43:00 [2]

Day 3 soloflex

Thursday Aug 19, 2021 #

8 AM

flexibility 43:00 [1]

11 AM

Walk/hike warm up/down 1:00:00 [1]

Mrs lower back is finally in suitable shape for ‘normal’ activity again....so a nice loop around Rogers Reservoir.

Water level is much lower than I expected.

Wednesday Aug 18, 2021 #

7 AM

flexibility 40:00 [1]

Good temperature and wind for a fast ride this morning, but crazy heavy fog.
8 AM

weight training 40:00 [2]

Day 2 soloflex and free weights
10 AM

Road cycle (Basso) 1 [0]
ahr:154 max:170 shoes: D2 2D action blue road

The Garmin session didn’t pop in automatically so the write up is here - number cleared when Garmin showed up.

I went to the marsh after the fog lifted to do a solid tempo ride. Wind had picked up a bit, but was mostly light when not gusting. Some gust were surprisingly long.

Very early on in my planned route, a cop was parked acthe road, so I did a U turn and went counter clockwise. Just beyond the half way point, there is a nice block to loop back. This would give the police incident an extra 15 minutes or so to clear.

But...it didn’t. By the time I got back, there were barricades across the road so they could clean up a fuel truck incident. So another U turn and I repeated most of what I had done for the first lap. A 400 slow down briefly had a flood of cars heading onto canal road, so I had another bit of a slow down.

I didn’t feel the need to do much more than my age, so one more country road U turn before I finished off.

With 3 U turns and a 400 slow down, I should have been slower than planned. I felt strong though and managed to add 700m to my hour distance. Then held the pace to shave a bit over minute off my best 40km time. At that point I decided I might as well try for a new best age ride, and took 3 minutes off of that. By the way, that means I’m riding 65km now, in less time than I did 58km (for example) 7 years ago.

Take that aging.

Age ride 42

Road cycle (Basso) 2:04:55 intensity: (59 @1) + (2:02 @2) + (3:25 @3) + (18:57 @4) + (1:39:32 @5) 65.42 km (1:55 / km) +31m 1:54 / km
ahr:154 max:170 shoes: D2 2D action blue road

Garmin details.

I’ll kill the stats on the memory version

Tuesday Aug 17, 2021 #

7 AM

flexibility 39:00 [1]

Monday Aug 16, 2021 #

7 AM

flexibility 42:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights
Video of one legged, asymmetric curl with a twist on Facebook and instagram
11 AM

Road cycle (Basso) 2:24:39 intensity: (13:54 @1) + (38:19 @2) + (51:21 @3) + (35:42 @4) + (5:23 @5) 66.09 km (2:11 / km) +433m 2:07 / km
ahr:133 max:158 shoes: D2 2D action blue road

Today I went to find the refueling station to be set up for the Ride to Conquer Cancer. It is on a road I’ve ridden a few time south from Lake Simcoe and I’ve never seen Rosie’s Place. It turns out it is a farm with a huge lawn.

For the initial leg north, I monitored power to make sure I was pushing 300 watts up the hills. I can hold that nicely for the relatively short climbs in the area. After that, I mostly cruised at an endurance pace.

There were a lot of trucks on these roads today. I’ll have to watch and see if it’s a new trend. I hope not, because this is the calmest place to get some elevation in.

Age ride 41

Sunday Aug 15, 2021 #

7 AM

flexibility 41:00 [1]

9 AM

Note

Second exercise today was trail clearing.

I noticed after Tour de Pierre that it was growing over significantly. Then it took a long time to get a dry morning cool enough to wear long sleeves and pants for mosquito avoidance. It’s a frigging hogweed jungle there now.

Next year I’ll have to make a point of trimming weekly even if I’m not using the trail.

Saturday Aug 14, 2021 #

7 AM

flexibility 43:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex

Friday Aug 13, 2021 #

6 AM

flexibility 19:00 [1]

Just shoulders pre ride to get out before it was too hot.
More later.

Primary hips at 3pm
7 AM

Road cycle (Basso) 2:16:01 intensity: (4:28 @1) + (13:30 @2) + (43:28 @3) + (56:14 @4) + (18:21 @5) 66.14 km (2:03 / km) +49m 2:03 / km
ahr:141 max:172 shoes: D2 2D action blue road

Today was mostly to add a bit of power to my 5km effort: interval 4, 6 more watts shaved 12 seconds. There is enough traffic on this stretch that I have to ease off here and there to stay close to the edge of the road while being passed.

After the 5km, I did 5 x 30 second sprints. One every interval. I pushed to 500+watts today, versus the 450 I had capped it at in the past.

Even early, it took lots of water. At least I’ve got a handle on reaching the bottle behind my head while riding easy.

Age ride 40

Thursday Aug 12, 2021 #

7 AM

flexibility 43:00 [1]

1 PM

Note
rhr:42 (rest day)

I decided not to take the bike out for another hot and sticky outing. It was hot enough sanding my deck (not finished) for restraining. I finished the parts we see on the deck last week and am now doing the less visible to us parts.

Wednesday Aug 11, 2021 #

7 AM

flexibility 43:00 [1]

8 AM

weight training 40:00 [2]

Day 2 soloflex and free weights
11 AM

Road cycle (Giro) 1:08:01 intensity: (6:32 @1) + (9:32 @2) + (40:09 @3) + (11:14 @4) + (34 @5) 27.0 km (2:31 / km) +15m 2:31 / km
ahr:133 max:152 shoes: D2 2D yellow mountain

Marsh drone session 11

It was almost too windy, but I didn’t expect better conditions later this week. It was close to being too hot. I expected some cloud but it turned out to be full mid day sun the whole time. I literally couldn’t drink enough to keep up with the fluid my body was sweating out.

Most of the marsh looks ready to harvest.

Tuesday Aug 10, 2021 #

7 AM

flexibility 41:00 [1]

8 AM

weight training 37:00 [2]

Day 1 soloflex and free weights

Monday Aug 9, 2021 #

8 AM

flexibility 42:00 [1]

1 PM

Mountain bike (Stumpjumper ) 1:26:59 intensity: (36:26 @1) + (37:03 @2) + (10:28 @3) + (3:02 @4) 27.27 km (3:11 / km) +44m 3:10 / km
ahr:121 max:149 shoes: Specialized Comp mountain

It was hot enough that a short(ish) ride through the woods seemed like a good idea. There were few people out today so the trail was clearer than any time I can remember outside of winter.

Much of the single track is severely overgrown, to the point where covered arms and legs might be a good idea.

As with my last ride on the trail, I went by a bicycle camp. They were relaxing in the shade of the trees today.

Sunday Aug 8, 2021 #

7 AM

flexibility 31:00 [1]

9 AM

Road cycle (Basso) 2:27:25 intensity: (6:16 @1) + (6:34 @2) + (26:22 @3) + (1:07:27 @4) + (40:46 @5) 65.95 km (2:14 / km) +366m 2:10 / km
ahr:144 max:176 shoes: D2 2D action blue road

I was do for some hills, but didn’t want to risk getting too far from home in case it rained. So a hills loop going out a bit of marsh and then back up the moraine to get home.

It was a red lighter day - only one green all morning so lots of dead stops. I pushed most of the climbs and got personal bests both outbound and on the return.

Wind picked up a fair bit for the return home, but just a few stray drops of rain.

Age ride 39

Saturday Aug 7, 2021 #

7 AM

flexibility 39:00 [1]

8 AM

weight training 38:00 [2]

Day 3 soloflex

Strong dips holding up

Friday Aug 6, 2021 #

7 AM

Road cycle (Basso) 2:09:50 intensity: (1:05 @1) + (2:08 @2) + (14:59 @3) + (1:10:29 @4) + (41:09 @5) 66.27 km (1:58 / km) +26m 1:57 / km
ahr:146 max:169 shoes: D2 2D action blue road

I wanted to do another 5km power test on the north stretch of the marsh. As I got out, I noticed I would need to average 10 minute I ter als to get my age in before Andre tried for another medal.

The surest way to average 10 is to keep each interval under 10, so I took a shot at that. It meant I burnt a bit too much energy to get the increase in the high power stretch that I wanted - up just 1 Watt.

Great morning and made it home with 5 minutes to spare.
7 PM

flexibility 25:00 [1]

12 hours late, but got the essentials in

Thursday Aug 5, 2021 #

7 AM

flexibility 41:00 [1]

11 AM

Other 30:00 [2] 3.4 km (8:49 / km)

Hotter than I expected mowing today. It was time for a vertical rather than horizontal cut so my legs felt like I had been on a 3 hr bike ride when I finished.

Wednesday Aug 4, 2021 #

7 AM

flexibility 43:00 [1]

10 AM

Road cycle (Basso) 2:17:42 intensity: (2:35 @1) + (3:43 @2) + (16:27 @3) + (1:22:35 @4) + (32:22 @5) 67.46 km (2:02 / km) +131m 2:01 / km
ahr:145 max:159 shoes: D2 2D action blue road

Up to Lake Simcoe for a nice tempo ride. There are enough intersections to give plenty of recovery opportunities. I used the few long straight stretches to get a bit of time at intensity 5.

It the first time the big beach wasn’t being monitored for locals only. There were a good number of people there, but it wasn’t near being over crowded.

It was a bit too warm to go mch more than my age with just two bottles. It was only 15C when I left, so I didn’t think to add a bladder.

Age ride 37

Tuesday Aug 3, 2021 #

7 AM

flexibility 42:00 [1]
rhr:45

8 AM

weight training 35:00 [2]

Day 2 soloflex and free weights

Monday Aug 2, 2021 #

7 AM

flexibility 38:00 [1]

8 AM

Road cycle (Giro) 1:03:40 intensity: (3:14 @1) + (7:12 @2) + (18:54 @3) + (29:08 @4) + (5:12 @5) 24.39 km (2:37 / km) +10m 2:36 / km
ahr:139 max:162 shoes: D2 2D yellow mountain

Marsh drone session 10

A bit cool, but still air. Perfect for a fast run on the Basso, but the girls wanted a Metropolis breakfast so I did a short drone session - it was due.

The marsh was super quiet so I took a bit of extra video with trick shots. It appears that a dronie can only keep track of me at under 20km/hr.

Once I had the video, I pushed into level 5 intensity for a couple of moderate stretches to avoid falling behind on that target.

Sunday Aug 1, 2021 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 42:00 [2]

Day 1 soloflex and free weights

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