Training Log Archive: veinbusterIn the 7 days ending Dec 27, 2015:
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Saturday Dec 26, 2015 #
7 AM
flexibility 18:00 [1]
8 AM
Mountain bike (Stumpjumper) 1:29:00 [3] 23.5 km (3:47 / km) +114m 3:42 / km
ahr:130 max:154 shoes: Specialized S Works Mountain
At -4C it would have been the perfect day to try out new winter boots, but I don't have a spare Crank Brothers cleats so it was just the booties which left the toes slightly chill.
A decent number of runners and dogs out but it was over an hour into the ride before I saw the only other cyclist - an old guy on a fat bike. I could have happily stayed out longer but came in 9 minutes ahead of the worry alarm. The was no sign of the heavy frost starting to melt when I pulled in for breakfast.
A decent number of runners and dogs out but it was over an hour into the ride before I saw the only other cyclist - an old guy on a fat bike. I could have happily stayed out longer but came in 9 minutes ahead of the worry alarm. The was no sign of the heavy frost starting to melt when I pulled in for breakfast.
3 PM
Other warm up/down 45:00 [2]
Woods walk with Mrs. and eldest. I found a second decorated tree this morning, so they wanted to see that. Then we carried on so they could see how the woods have developed since the girls and I went adventuring in them years ago.
I also finalized the route from the back yard to the path. There are four fallen trees to rearrange. That will leave one live branch that will likely require a head tilt.
I also finalized the route from the back yard to the path. There are four fallen trees to rearrange. That will leave one live branch that will likely require a head tilt.
Friday Dec 25, 2015 #
6 AM
flexibility 18:00 [1]
Long and lazy this morning
7 AM
weight training 38:00 [2]
Day 3 soloflex
Pull ups still constrained by right elbow.
Pull ups still constrained by right elbow.
Thursday Dec 24, 2015 #
6 AM
flexibility 14:00 [1]
7 AM
Mountain bike tempo (Stumpjumper) 2:12:00 [3] 32.5 km (4:04 / km) +216m 3:56 / km
ahr:131 max:154 shoes: Specialized S Works Mountain
Took off well before dawn with the 1100 lumen setting. I thought I might as well make the most of the 15C before the cold air fought its way into town.
Very light traffic. I think at least half the town has the day off. In the early part of the ride I used my guitar player vibrato skills to shift the bars a tiny bit to light the sides of the trail in spots. About half an hour in day light started to show so I dropped to a lower light level. It was interesting to see how long it took for the sunrise to complete. Quite amazing really.
I went over to see the little Christmas tree we started decorating and others have tripled its complement and someone added a present. Very merry. Had to beat this morning.
The wind was fierce and started shifting strongly to the west for the last 20 minutes or so. It didn't make the morning any less perfect though.
Very light traffic. I think at least half the town has the day off. In the early part of the ride I used my guitar player vibrato skills to shift the bars a tiny bit to light the sides of the trail in spots. About half an hour in day light started to show so I dropped to a lower light level. It was interesting to see how long it took for the sunrise to complete. Quite amazing really.
I went over to see the little Christmas tree we started decorating and others have tripled its complement and someone added a present. Very merry. Had to beat this morning.
The wind was fierce and started shifting strongly to the west for the last 20 minutes or so. It didn't make the morning any less perfect though.
Wednesday Dec 23, 2015 #
5 AM
flexibility 14:00 [1]
shortened a bit to make time for a quick video before work
11 AM
stairs 35:00 [3]
A few laps before switchign from the office chair to the driver's seat
Tuesday Dec 22, 2015 #
5 AM
flexibility 18:00 [1]
4 PM
weight training 51:00 [2]
Day 2 free weights and push-ups
Monday Dec 21, 2015 #
5 AM
flexibility 16:00 [1]
4 PM
Cardio intervals (trainer - legs) 1:01:52 [5]
ahr:155 max:173 shoes: Gekko
Sufferfest: downward spiral
This is two clusters of very intense intervals: 2 min at 120% of FTP, then 2 min recovery - repeating with duration reduced by 15 sec until the end. Bump up the power 10% for intervals less than a minute, and bump to max (I used 350 watts) for the 15 second interval. Five minute rest, then repeat...but 3 bonus 15 second intervals at max. A very good work out. Average heart rate in the first set was 161 and the second 164.
I showed the max observed heart rate, but the download showed a brief blip to 196, which I believe was false. It was momentary at the end of the first set so may be a false reading related to me fiddling the sensor while drying it and me off. IT was to short to have an impact on the average.
power: avg-189, max-370
interest side note: the stationary front wheel showed about 3 km ridden on the bike computer.
This is two clusters of very intense intervals: 2 min at 120% of FTP, then 2 min recovery - repeating with duration reduced by 15 sec until the end. Bump up the power 10% for intervals less than a minute, and bump to max (I used 350 watts) for the 15 second interval. Five minute rest, then repeat...but 3 bonus 15 second intervals at max. A very good work out. Average heart rate in the first set was 161 and the second 164.
I showed the max observed heart rate, but the download showed a brief blip to 196, which I believe was false. It was momentary at the end of the first set so may be a false reading related to me fiddling the sensor while drying it and me off. IT was to short to have an impact on the average.
power: avg-189, max-370
interest side note: the stationary front wheel showed about 3 km ridden on the bike computer.