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Training Log Archive: veinbuster

In the 7 days ending Sep 25:

activity # timemileskm+m
  Road cycle2 2:57:00 38.59(4:35) 62.1(2:51) 321
  flexibility7 2:21:00
  weight training3 1:45:00
  Mountain bike1 1:26:00 15.35(5:36) 24.7(3:29) 157
  Total13 8:29:00 53.94 86.8 478

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Sunday Sep 25 #

7 AM

flexibility 19:00 [1]

8 AM

weight training 34:00 [2]

Day 3 soloflex

Saturday Sep 24 #

7 AM

flexibility 21:00 [1]

Might be a rest-ish day, starting with running around to cobble roof rack parts.

Friday Sep 23 #

7 AM

flexibility 19:00 [1]

8 AM

weight training 37:00 [2]

Day 2 soloflex and free weights

Thursday Sep 22 #

7 AM

flexibility 22:00 [1]

8 AM

Road cycle (Goldie) 1:05:00 [3] 20.6 km (3:09 / km) +85m 3:05 / km
ahr:116 max:155 shoes: Specialized Comp mountain

Fixie day in preparation for track nationals.

I went along the river to practice braking at the random opportunities present by cars at crossing, pedestrians reading their phones and gatherings of dog walkers spread across every inch of the path. This meant a modest speed and heart rate most of the time to ensure my legs could stop the bike in time. Two cars (on a total of about one kilometer on the road) made me use the rim brakes as they went in front of me with about a bike length of space. The most surprising one was a car charging out of a school parking lot after dropping someone of - you'd think they would be watching for someone else's kid and notice the cyclist. I also used the rim brakes once to make a U turn on a hill - I hadn't allowed for the speed that gravity would try to add while making the sharp turn.

In places without traffic and good site lines I practiced slowing from 25 km/hr. Down hills I tried to keep the speed to 15 - much easier than the 10 I tried for before, but I may do the 10 periodically just for the leg strength.

Wednesday Sep 21 #

7 AM

flexibility 23:00 [1]

11 AM

Mountain bike warm up/down (Vinnie) 1:26:00 [2] 24.7 km (3:29 / km) +157m 3:22 / km
ahr:119 max:145

Easy ride around town to go for lunch with Mrs. between her morning appointment and her drive to London to help her mom celebrate a birthday.

The river is good for north-south across town, so I spent some time looking for bike friendly east-west streets.

Heading home, I met a blind group walking around Fairy Lake. They were quite friendly, but with some it was hard to tell if they were saying hello to me or a goose.

Tuesday Sep 20 #

7 AM

flexibility 18:00 [1]

8 AM

Road cycle tempo (Greenspeed) 1:52:00 [3] 41.5 km (2:42 / km) +236m 2:37 / km
ahr:137 max:170 shoes: DMT road

Middle section of the river path: St. John's to Fairy Lake.

Monday Sep 19 #

6 AM

flexibility 19:00 [1]

7 AM

weight training 34:00 [3]

Day 1 soloflex - the speed version so I could run off to an early dentist appointment

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