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Training Log Archive: veinbuster

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  flexibility31 19:29:00
  Cardio10 15:10:56 274.15(3:19) 441.2(2:04)
  weight training14 9:31:00
  Walk/hike7 7:03:23 20.53 33.04 128
  Total61 51:14:19 294.68 474.24 128
averages - rhr:44

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Friday Dec 31, 2021 #

6 AM

flexibility 40:00 [1]

Went by the mall earlier today to see the Covid test kit line wrapped around the entire mall at 8:15am. It’s good to see that many people care, but I believe supports the need for a better distribution method.

York region has managed to an active infection rate of more than 1 in 200 people. I was much more comfortable at 1 in 10,000, which wasn’t very long ago.
10 AM

weight training 44:00 [2]

Day 3 soloflex
Terrible dips, mostly a fussy left wrist
1 PM

Cardio (Tacx/Strada ) 45:23 intensity: (1:04 @1) + (1:52 @2) + (13:28 @3) + (28:57 @4) + (2 @5) 23.0 km (1:58 / km)
ahr:139 max:150 shoes: D2 2D action blue road

Zwift Watopia

Since I had compression on both legs to be able to stand waiting for free Covid tests, I decided it might as well put them to use.

An easy spin trying to keep the heart below 150.

Thursday Dec 30, 2021 #

6 AM

flexibility 39:00 [1]

12 PM

Cardio (Tacx/Strada ) 2:18:56 intensity: (1:35 @1) + (1:09 @2) + (18:02 @3) + (1:20:27 @4) + (37:43 @5) 65.2 km (2:08 / km)
ahr:146 max:173 shoes: D2 2D action blue road

Zwift Makuri Island age ride

I celebrated finishing the accounting for Mrs business by hopping on the trainer for a longish ride. There were lots of sprints on this route, none of them with much warning. I contested them for the first hour and then settled in to a distance pace and found myself climbing much more than I expected to - the hazards of choosing turns without knowing what they lead to.

Age rides: 47 outside, 10 inside

Wednesday Dec 29, 2021 #

7 AM

flexibility 40:00 [1]

Looks like a day for bureaucratic entanglements.
2 PM

weight training 41:00 [2]

Day 2 soloflex and free weights
A bit fragmented with phone calls, but I believe my big RRSP has a beneficiary again. Slowed because the paper copy I mailed ended up on someone’s desk tagged as a fax.

Tuesday Dec 28, 2021 #

7 AM

flexibility 37:00 [1]

12 PM

Walk/hike warm up/down 1:00:00 [2] 6.3 km (9:31 / km)

River walk with Flight pre flight. Peppermint hot chocolate included.

We found some candidates for planting an oak in the spring, and a well decorated tree on the way.

Monday Dec 27, 2021 #

7 AM

flexibility 38:00 [1]

8 AM

weight training 38:00 [2]

Day 1 soloflex and free weights

Sunday Dec 26, 2021 #

8 AM

flexibility 42:00 [1]

Saturday Dec 25, 2021 #

7 AM

flexibility 39:00 [1]

1 PM

Cardio (Tacx/Strada ) 43:59 intensity: (29 @1) + (2:00 @2) + (8:49 @3) + (12:54 @4) + (19:47 @5) 21.2 km (2:04 / km)
ahr:146 max:176 shoes: D2 2D action blue road

Zwift Wattopia with Flight

We wore Christmas jerseys and were promised Christmas stuff in the virtual world. The latter did not prove true, but Flight won two sprints so got to ride around in a green jersey on my screen - not on hers though.

I did an extra power burst on the big ring to finish, just because.

Friday Dec 24, 2021 #

7 AM

flexibility 37:00 [1]

8 AM

weight training 46:00 [2]

Day 3 soloflex

Thursday Dec 23, 2021 #

7 AM

flexibility 41:00 [1]

11 AM

Walk/hike warm up/down 30:00 [2]

I forgot my phone on the stairs while putting boots on, so had no proof of vaccination for coffee with FN. So we took a walk along the river with takeout. Then both bought butter tarts to take home for our families.

Wednesday Dec 22, 2021 #

7 AM

flexibility 37:00 [1]

8 AM

weight training 39:00 [2]

Day 2 soloflex and free weights
1 PM

Cardio (Tacx/Strada ) 50:02 intensity: (41 @1) + (5:34 @2) + (6:44 @3) + (20:36 @4) + (16:27 @5) 25.6 km (1:57 / km)
ahr:144 max:166 shoes: D2 2D action blue road

Zwift London

I decided it was time to do some more intense intervals.

The course perversely put a sprint in the first couple of minutes, so on odd intervals I pushed just the 200m sprint: targeting 500 watts.

Even intervals, I did 30 second sprints at 300 watts, letting my heart recover to sub 150 before the next one.

Tuesday Dec 21, 2021 #

7 AM

flexibility 33:00 [1]

I must have forgotten something this morning. This is pretty short.
4 PM

Note

Oops. Accidentally used the strength slot in today’s cooking to play guitar.

Monday Dec 20, 2021 #

7 AM

flexibility 37:00 [1]

Yesterday J and swung past the mall to see the demand for rapid Covid tests. The line up outside went half way around Upper Canada.

12 PM

Cardio (Tacx/Strada ) 2:15:21 intensity: (1:16 @1) + (1:23 @2) + (25:56 @3) + (1:09:52 @4) + (36:54 @5) 65.2 km (2:05 / km)
ahr:145 max:169 shoes: D2 2D action blue road

Zwift Watopia

I accidentally took a hilly route and climbed quite a bit more than I wanted to. Energy level was a bit low, but I churned out an age ride anyway.

I did start my taxes for this year and learned Mrs and I have to prepare separately. That seems a bit silly since we both need the others income. Not tragic. I also found out I need to make a few more cash donations before the end of the year to avoid owing tax. It turns out, I was also a bit short of my target level for giving money away for 2021.

Age rides: 47 outside, 9 inside

Sunday Dec 19, 2021 #

7 AM

flexibility 37:00 [1]

8 AM

weight training 41:00 [2]

Day 1 soloflex and free weights

Saturday Dec 18, 2021 #

8 AM

flexibility 40:00 [1]

It was interesting yesterday afternoon to watch the LCBO traffic for Covid rapid test kits that hadn’t made it to the store.

Cardio (Tacx/Strada ) 46:40 intensity: (1:12 @1) + (30 @2) + (4:11 @3) + (14:29 @4) + (26:18 @5) 23.2 km (2:01 / km)
ahr:150 max:171 shoes: D2 2D action blue road

Zwift Paris

Decided to push a bit higher heart rate for a short session. Three laps of the Champs.

Friday Dec 17, 2021 #

7 AM

flexibility 39:00 [1]

8 AM

weight training 42:00 [2]

Day 3 soloflex and free weights

Thursday Dec 16, 2021 #

7 AM

flexibility 40:00 [1]

Ōura gave me a readiness score of 90 and a sleep score of 93 this morning. The ring says to go ahead and do anything.
Over 2 hours of deep sleep last night was a treat.

Wednesday Dec 15, 2021 #

7 AM

flexibility 38:00 [1]

8 AM

weight training 42:00 [2]

Day 2 soloflex and free weights

Tuesday Dec 14, 2021 #

7 AM

flexibility 40:00 [1]

12 PM

Cardio (Tacx/Strada ) 2:07:18 intensity: (1:07 @1) + (2:56 @2) + (14:19 @3) + (1:05:17 @4) + (43:39 @5) 65.1 km (1:57 / km)
ahr:146 max:173 shoes: D2 2D action blue road

Zwift Tempus Fugit

A mostly moderate effort age ride. I varied the effort every 5 km. I’ll probably continue easing back into training efforts until the end of the year, and then maybe do something a bit more structured.

Age rides: 47 outside, 8 inside

Monday Dec 13, 2021 #

7 AM

flexibility 38:00 [1]
rhr:43

Oura says I slept 8 hours last night. If I recall, that’s the second time in the Oura era.

Interestingly, it penalizes my readiness score because my heart rate dropped a couple of hours before I got up.
3 PM

weight training 38:00 [2]

Day 1 soloflex and free weights
Who knew how sad wrapping presents could be...

Sunday Dec 12, 2021 #

7 AM

flexibility 40:00 [1]

The wind blew the rain barrels down the hill.
I haven’t yet decided if I will ride the trainer, or check the woods for fallen timber.
10 AM

Walk/hike warm up/down 1:00:00 [2] 5.4 km (11:07 / km)

Since I was dressed to collect run away rain barrels, I took a walk along the river. Mostly just small branches down. I didn’t see anything thicker than my forearm.

Saturday Dec 11, 2021 #

7 AM

flexibility 41:00 [1]

9 AM

Walk/hike long 1:30:00 [2] 8.1 km (11:07 / km)

I had expected to spend time on the trainer while it poured rain, but it still wasn’t raining after I did a full kitchen cleaning so I decided I should get some of the out of season weather experience. I thought I would stretch my range a bit to see if 10km might be a reasonable target...perhaps letting me do 1/2 to 2/3 of the shorter Raids.

The wind tried to take my coat off while going south. Incredibly pleasant out though. I even had a shadow for 15 minutes.

After this distance, I should have my NormaTec leg compression to recover with. Mrs made me a nice travel bag for it, so I would just have to remember to toss it in the car.

Friday Dec 10, 2021 #

7 AM

flexibility 36:00 [1]
rhr:45

8 AM

weight training 41:00 [2]

Day 3 soloflex

Thursday Dec 9, 2021 #

7 AM

flexibility 39:00 [1]
rhr:44

Next stop: getting probate rolling

Wednesday Dec 8, 2021 #

7 AM

flexibility 39:00 [1]
rhr:45

First night with my updated Oura. Less than an hour of deep sleep, but good heart rate recovery from yesterday’s age ride.
1 PM

weight training 39:00 [2]

Day 2 soloflex and free weights
Not excited to see a doubling of York region Covid cases before the holiday season really gets in gear.

Tuesday Dec 7, 2021 #

7 AM

flexibility 37:00 [1]

1 PM

Cardio (Tacx/Strada) 2:16:13 intensity: (3:21 @1) + (7:49 @2) + (25:13 @3) + (1:11:20 @4) + (28:30 @5) 65.4 km (2:05 / km)
ahr:143 max:165 shoes: D2 2D action blue road

Zwift London age ride

There weren’t many groups travelling at my pace today, so I was mostly solo. It adds 10-15 minutes to this distance.

The call I stayed home for came minutes after I finished, but I now have an appointment to settle two more of Mrs investment accounts (she had 6). The last two will be more complicated, but is all spare money.

Age rides: 47 outside, 7 inside

Monday Dec 6, 2021 #

7 AM

flexibility 39:00 [1]

2 PM

weight training 39:00 [2]

Day 1 soloflex and free weights

Sunday Dec 5, 2021 #

6 AM

flexibility 14:00 [1]

9 AM

Walk/hike 1:24:18 [3] 4.68 km (18:00 / km) +128m 15:50 / km

Don’t Get Lost Icebreaker

Bash invited me to wander around Hamilton mountain looking for orange flags, so I took a welcome break from my ordinary routine.

The plan was to grab the northern set of easy controls (some nice so ecwere required prior to going down the mountain), then go to the big points. The optimistic scenario was to grab 75 on the way down, the hit the triangle. If time looked good, search out the trolls and then head back up.

The descent was pretty slow and after the first triangle, the second looked questionable. Even the trolls might compromise finish time, so skipped to 56/57 then back up the hill. On the way, seeing how tightly packed 4 of the 5 troll bridges were made me think we could have squeezed them in, but too late now. Lots of time for a lazy climb and punch out with a decent amount of time to spare.

I think we could have hit the trolls and had to climb a few minutes faster. Or grabbed one of the southern easy markers (36 or 39) prior to 100. But it was a safe route and I’m ok with that. I’m pretty sure Bash would have taken 200-300 more points on her own.

I was surprised how orderly the GPS track looked.

Really fun outing. I can see doing more such events.
11 AM

Walk/hike 24:05 [1] 1.26 km (19:08 / km)

Just some practice navigation after the event. It solidified the importance of having multiple markers to track between checkpoints - the tunnel CP smashed this home.

Saturday Dec 4, 2021 #

7 AM

flexibility 41:00 [1]

10 AM

Cardio (Tacx/Strada ) 52:13 intensity: (40 @1) + (10:58 @2) + (19:00 @3) + (17:16 @4) + (4:19 @5) 22.2 km (2:21 / km)
ahr:137 max:172 shoes: D2 2D action blue road

Zwift Richmond

Mostly a spin. Power bursts through the sprints (peaks 1,2&6).
Power burst to crest each climb.

Sprint peaks 500+ watts. Climb finishes at 300+ watts.

Friday Dec 3, 2021 #

7 AM

flexibility 39:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Dec 2, 2021 #

8 AM

flexibility 36:00 [1]

Took an extra half hour on the snore this morning.
1 PM

Cardio (Tacx/Strada ) 2:14:51 intensity: (1:19 @1) + (10:48 @2) + (31:11 @3) + (1:02:39 @4) + (28:54 @5) 65.1 km (2:04 / km)
ahr:142 max:168 shoes: D2 2D action blue road

Zwift Wattopia

Just getting the legs back in business so not too hard.

Age rides: 47 outside, 6 inside

Wednesday Dec 1, 2021 #

7 AM

flexibility 36:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights
2 PM

Walk/hike 1:15:00 [2] 7.3 km (10:16 / km)

I was able to get to over half of today’s 11 stop errand run without the car. Great day for it.

Physical donations spread across three places - different places take different things. It’s a shame In From The Cold isn’t taking clothing right now, because I have some really good offerings for that type of thing.

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