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Training Log Archive: veinbuster

In the 7 days ending Mar 10, 2013:

activity # timemileskm+m
  Road cycle4 9:03:00 125.95(4:19) 202.7(2:41) 362
  Mountain bike2 2:51:00 21.0(8:09) 33.8(5:04) 103
  weight training2 1:10:00
  flexibility7 1:08:00
  Total15 14:12:00 146.95 236.5 465

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MoTuWeThFrSaSu

Sunday Mar 10, 2013 #

7 AM

flexibility 13:00 [1]

8 AM

weight training 45:00 [2]

Day 1 soloflex & free weights

Saturday Mar 9, 2013 #

10 AM

flexibility 13:00 [1]

11 AM

weight training 25:00 [3]

Day 3 soloflex, done speed mode to get to the lab for a test, then forgot my health card

Friday Mar 8, 2013 #

7 AM

flexibility 8:00 [1]

Thursday Mar 7, 2013 #

6 AM

flexibility 8:00 [1]

7 AM

Road cycle tempo 2:41:00 [3] 60.5 km (2:40 / km) +114m 2:38 / km
ahr:134 max:162 shoes: Gekko

Another early beach ride. Caught some rain about 15 minutes out, but it passed after wetting the trail enough to fling mud on my jacket, pants and bike.
Took the Ballona Creek branch, which wasn't long enough to get my distance so I did an extra loop on part of the beach trail after meeting up with flight.
I'm pretty sure Vinnie is being retired in favour of the Wilier Cross bike I got for my birthday - it will become the designated travel/bad weather bike.
C • Sounds great! 1
11 AM

Mountain bike warm up/down 1:32:00 [1] 19.5 km (4:43 / km) +42m 4:40 / km

Street shoes on a beach cruiser for a ride with the gang, who hadn't toured the whole area yet.

Wednesday Mar 6, 2013 #

6 AM

flexibility 8:00 [1]

7 AM

Road cycle tempo 2:02:00 [3] 45.4 km (2:41 / km) +56m 2:40 / km
ahr:133 max:166 shoes: Gekko

Early morning beach ride with flight- shortened to make it back in time for free breakfast.
Started south on the beach trail, which turned out to be mostly road connecting to the first 3 km of actual bike path, so it will be north for any more rides.
No trash trucks interfering with the climb to the hotel today.

Tuesday Mar 5, 2013 #

6 AM

flexibility 9:00 [1]

7 AM

Road cycle 2:41:00 [3] 57.6 km (2:48 / km) +88m 2:46 / km
ahr:133 max:159 shoes: Gekko

Rode the ocean path from Manhattan Beach as far north as it went. A bit of construction and lots of runners at Santa Monica, but a decent, if not especially fast, ride.

Perversely, though the ride was mostly flat, the climb to the hotel has a 24% grade followed by an 18% grade - not super long though. I tried to beat the system by making my own switch backs via alleys, but twice on the 20% grade had an encounter with a trash truck and had to stop. I was however happy with being able to pound out the 20% in a relatively big gear - about the middle of the cassette on the big chain ring.
10 AM

Mountain bike warm up/down 1:19:00 [2] 14.3 km (5:31 / km) +61m 5:25 / km

Took water out to flight on a beach cruiser. Her long run was expected to meet the return of my long ride, but she to the right at the fork and I took the left so I missed her with the extra fluids.
The beach bike demanded a lot of the quads.
The girl had a nice kick at the end of a run of about 28 km.

Monday Mar 4, 2013 #

5 AM

flexibility 9:00 [1]

6 AM

Road cycle tempo 1:39:00 [3] 39.2 km (2:32 / km) +104m 2:30 / km
ahr:134 max:153 shoes: Gekko

Very windy ride and somehow it seemed to be a headwind on 3 of the 4 edges of the big block I rode. Not really a problem because the 15C and a rising sun was close to perfect conditions, and as a bonus I got a tail wind on the slightly uphill home stretch.

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