Training Log Archive: veinbusterIn the 7 days ending May 3, 2017:
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Wednesday May 3, 2017 #
6 AM
flexibility 30:00 [1]
7 AM
Road cycle (Goldie ) 1:00:00 [4] 21.3 km (2:49 / km) +143m 2:44 / km
ahr:141 max:154 shoes: Specialized Comp mountain
I thought I might test an idea I had for this years solstice ride by taking a few bikes out for an hour. First the leg speed bike.
It was colder than I had hoped and I didn't adjust my clothing for the 25km/hr wind so the 3C felt much colder and I was a bit chilly most of the time. If it doesn't warm up, I'll add a vast and switch shoes.
I mostly went for a strong cadence and targeted a 150 bpm heart rate when there were no people, dogs or geese near by.
It was colder than I had hoped and I didn't adjust my clothing for the 25km/hr wind so the 3C felt much colder and I was a bit chilly most of the time. If it doesn't warm up, I'll add a vast and switch shoes.
I mostly went for a strong cadence and targeted a 150 bpm heart rate when there were no people, dogs or geese near by.
9 AM
Road cycle (Wilier Cross ) 1:27:00 [4] 31.0 km (2:48 / km) +185m 2:44 / km
ahr:146 max:167 shoes: Diadora Polarex Plus
Temperature dropped to 1C for part 2 so I added a light vest, switched to the cold weather boots and new Birthday lobster claws.
North along the river then on to Holland Landing and over towards Mount Albert. South on Warden which is the preferred cyclist north-south road. Even coming back along Mulock was relatively calm.
Again I mostly maintained a nice cadence. I did try to keep my heart rate around 160 for the climb up the moraine. It warmed up to a comfortable 6C by the time I finished. This is a bit longer than the hour I was looking for, but the road is so much nicer going a bit further east that I'll probably go with it.
Garmin battery flashed low so this pause might be a bit longer to bump it up a bit.
The Diadora ankle boots are incredibly comfortable. The lobster claws are a bit too small for cycling.
North along the river then on to Holland Landing and over towards Mount Albert. South on Warden which is the preferred cyclist north-south road. Even coming back along Mulock was relatively calm.
Again I mostly maintained a nice cadence. I did try to keep my heart rate around 160 for the climb up the moraine. It warmed up to a comfortable 6C by the time I finished. This is a bit longer than the hour I was looking for, but the road is so much nicer going a bit further east that I'll probably go with it.
Garmin battery flashed low so this pause might be a bit longer to bump it up a bit.
The Diadora ankle boots are incredibly comfortable. The lobster claws are a bit too small for cycling.
12 PM
Mountain bike (Stumpjumper ) 1:15:00 [3] 21.6 km (3:28 / km) +102m 3:24 / km
ahr:137 max:161 shoes: Specialized Comp mountain
Took out the last bike already in need of a cleaning. This session tried to focus on a relaxed upper body, which I think happens to mean using more core when riding a traditional bike.
Just did the north river loop, minus the east side around Rogers Reservoir.
This gives me about half my solstice target. On the solstice I should be here at about noon, so I should be in good shape. I have pretty much convinced myself I could do a 24hr relay. The legs feel much better than they did after 4 hours at Habitat earlier this week.
Now I have to decide if I try to squeeze one more ride in before the commuters, or run my errands before they swarm the streets.
Just did the north river loop, minus the east side around Rogers Reservoir.
This gives me about half my solstice target. On the solstice I should be here at about noon, so I should be in good shape. I have pretty much convinced myself I could do a 24hr relay. The legs feel much better than they did after 4 hours at Habitat earlier this week.
Now I have to decide if I try to squeeze one more ride in before the commuters, or run my errands before they swarm the streets.
Tuesday May 2, 2017 #
7 AM
flexibility 31:00 [1]
8 AM
Mountain bike (Stumpjumper ) 1:28:00 [2] 22.7 km (3:53 / km) +106m 3:47 / km
ahr:123 max:156 shoes: Specialized Comp mountain
Today's rain was to start between 9:30 and 10:00, so I thought I had 90 minutes to check out the north loop. The river is near the top of its banks everywhere and there is lots of ponding. The under pass at Green Lane was closed due to flooding last night, but the water had gone done enough to make it passable.
The bridge beautification at Rogers Reservoir wasn't active so I looped to the east side and found perfect conditions for the fattie. The deep muck was challenging on 2.1 rubber but I managed to avoid a mud bath, though the bike could use a good spray with a fire hose.
The 9C felt a bit warmer than that, great outdoor conditions in fact.
The bridge beautification at Rogers Reservoir wasn't active so I looped to the east side and found perfect conditions for the fattie. The deep muck was challenging on 2.1 rubber but I managed to avoid a mud bath, though the bike could use a good spray with a fire hose.
The 9C felt a bit warmer than that, great outdoor conditions in fact.
Monday May 1, 2017 #
6 AM
flexibility 30:00 [1]
7 AM
weight training 40:00 [2]
Day 2 soloflex and free weights
10 AM
Other 30:00 [1]
Lots of carrying couches, beds and kitchens donated to Habitat for Humanity around over a four hour period. I'm wondering if it means I could do a four hour adventure race.
Sunday Apr 30, 2017 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 43:00 [2]
Day 1 soloflex and free weights
I started doing some of the free weights on one leg again - something I stopped doing when I came home full time. I noticed copying some of Shaun's (a guitar mate) still.life.yoga that something I was comfortable with on the right leg I couldn't support on the left.
I started doing some of the free weights on one leg again - something I stopped doing when I came home full time. I noticed copying some of Shaun's (a guitar mate) still.life.yoga that something I was comfortable with on the right leg I couldn't support on the left.
Saturday Apr 29, 2017 #
7 AM
flexibility 31:00 [1]
Friday Apr 28, 2017 #
6 AM
flexibility 26:00 [1]
Now waiting for it to warm up a bit and for the commuters to clear out before taking the bike out. Got laundry and vacuuming done before hydro rats went up.
9 AM
Mountain bike (Stumpjumper ) 1:40:00 [2] 24.7 km (4:03 / km) +193m 3:54 / km
ahr:126 max:157 shoes: Specialized Comp mountain
First trip to the south end of the trail this spring. Aurora has done a nice job getting the main trail in good shape. Some of the less travelled sections are holding a lot of water. This was frequently on higher ground, which initially struck me as odd but then I remembered height doesn't always translate to drainage for small features, especially after heavy rain.
I missed the entrance to the rarely used single track, but judging by how many trees were down in the woods it likely would have been a lot of on and off the bike. I did find one new bit of trail with only one pair of trees a bit to close to get my bars through.
I was tempted to carry on to the north loop, but I have a few errands today and some grass to cut.
I missed the entrance to the rarely used single track, but judging by how many trees were down in the woods it likely would have been a lot of on and off the bike. I did find one new bit of trail with only one pair of trees a bit to close to get my bars through.
I was tempted to carry on to the north loop, but I have a few errands today and some grass to cut.
12 PM
Golf (Range) 31:00 [1]
First time with the clubs out in I don't know how many years. It seemed like as good a way as any to keep the arms moving.
I was a bit suspicious of how lingering right shoulder issues would impact my swing, but it took all the pressure off of performance, I stuck with wedges and my 9 iron. No more than 3 quarter back stroke and he pretty consistent straight flight in a nice arc. 3 or 4 slices out of a large bucket and half a small. I over thought a bit before each slice. Having fixated on dropping my shoulder for several weeks might have helped.
It took about 5 shots to get my range on chip shots.
I was a bit suspicious of how lingering right shoulder issues would impact my swing, but it took all the pressure off of performance, I stuck with wedges and my 9 iron. No more than 3 quarter back stroke and he pretty consistent straight flight in a nice arc. 3 or 4 slices out of a large bucket and half a small. I over thought a bit before each slice. Having fixated on dropping my shoulder for several weeks might have helped.
It took about 5 shots to get my range on chip shots.
Thursday Apr 27, 2017 #
6 AM
flexibility 28:00 [1]
7 AM
weight training 38:00 [2]
Day 3 soloflex
6 PM
Note
Finally got through all the preliminaries for Habitat for Humanity and cleared for anything in the GTA. They will be building 10 homes in Caledon so if those are in the north east rather than the southwest, I'll work some on them.