Training Log Archive: veinbusterIn the 7 days ending Jun 21, 2017:
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Wednesday Jun 21, 2017 #
5 AM
Road cycle long (Wilier Cross ) 1:22:17 30.97 km (2:39 / km) +192m 2:35 / km
ahr:140 max:162 shoes: Specialized S Works Mountain
Solstice ride 1
The plan is to ride as many of my bikes as I can for about an hour each with a half hour break between.
North along the river, east on Mount Albert, south on Warden, west on Vivian. I ran 1100 lumens up front so east bound traffic on Mulock couldn't claim they didn't see me because of the rising sun.
I was out a couple minutes before dawn in 12C. The sun made it into my view as I came up from the river and started the road portion of the ride.
751 calories
The plan is to ride as many of my bikes as I can for about an hour each with a half hour break between.
North along the river, east on Mount Albert, south on Warden, west on Vivian. I ran 1100 lumens up front so east bound traffic on Mulock couldn't claim they didn't see me because of the rising sun.
I was out a couple minutes before dawn in 12C. The sun made it into my view as I came up from the river and started the road portion of the ride.
751 calories
7 AM
Road cycle long (Goldie ) 1:03:53 24.8 km (2:35 / km) +33m 2:34 / km
ahr:145 max:157 shoes: Specialized S Works Mountain
Solstice ride 2
It seemed like a good idea to give the fixie it's turn while my legs were fresh. My heart rate started to run up a bit in the third interval so I backed off the cadence by 3-4 rpm. The average was still going up at the end of the 4th interval so I dropped the cadence a bit more. It felt much warmer than the 13C the weather channel still claims so I guess I'll wear a jacket for the next ride too.
First food of the day: a handful of peanuts and a tiny yogurt.
I'll need to changes plans for ride 4 since the front tire I replaced a melted patch on lost air overnight.
658 calories.
It seemed like a good idea to give the fixie it's turn while my legs were fresh. My heart rate started to run up a bit in the third interval so I backed off the cadence by 3-4 rpm. The average was still going up at the end of the 4th interval so I dropped the cadence a bit more. It felt much warmer than the 13C the weather channel still claims so I guess I'll wear a jacket for the next ride too.
First food of the day: a handful of peanuts and a tiny yogurt.
I'll need to changes plans for ride 4 since the front tire I replaced a melted patch on lost air overnight.
658 calories.
8 AM
Mountain bike long (Stumpjumper) 1:04:54 17.89 km (3:38 / km) +56m 3:34 / km
ahr:133 max:151 shoes: Specialized S Works Mountain
Solstice ride 3
The last bike with Crank Brothers pedals. A fairly easy ride along the north river loop. The Green Lane underpass is no longer flooded, but the river left behind 5cm of its river bed so it was incredibly slick. The groomed trail still had quite a few soaked sections so I stayed off of the single track that usually needs a couple of days to dry out.
Now the first of three longer pit stops to take on some fuel.
558 calories
Oh...I'm pretty sure this brings my Eddington age to my actual age.
The last bike with Crank Brothers pedals. A fairly easy ride along the north river loop. The Green Lane underpass is no longer flooded, but the river left behind 5cm of its river bed so it was incredibly slick. The groomed trail still had quite a few soaked sections so I stayed off of the single track that usually needs a couple of days to dry out.
Now the first of three longer pit stops to take on some fuel.
558 calories
Oh...I'm pretty sure this brings my Eddington age to my actual age.
10 AM
Road cycle long (Smokie) 1:21:42 29.99 km (2:43 / km) +286m 2:36 / km
ahr:150 max:172 shoes: Specialized SWorks road
Solstice ride 4
The air I out in the front of the road bike prior to ride 3 held, so I gave a shot at giving it a turn without putting my last new tube in a dead tire. Mrs. said she approved me going out Mulock/Vivian where she could find me if I flatted.
I got all the red lights, and still ran a fairly high heart rate climbing the moraine. It would have been a nice day to add in the Kennedy hills that I like to include in this ride, but a deal is a deal so no Wall of Doom today.
I believe this completes a metric for the day.
825 calories.
The air I out in the front of the road bike prior to ride 3 held, so I gave a shot at giving it a turn without putting my last new tube in a dead tire. Mrs. said she approved me going out Mulock/Vivian where she could find me if I flatted.
I got all the red lights, and still ran a fairly high heart rate climbing the moraine. It would have been a nice day to add in the Kennedy hills that I like to include in this ride, but a deal is a deal so no Wall of Doom today.
I believe this completes a metric for the day.
825 calories.
12 PM
Mountain bike long (FatBoy ) 1:02:57 15.92 km (3:57 / km) +127m 3:48 / km
ahr:134 max:155
Solstice ride 5
Looking at the schedule I had given Mrs (so she wouldn't have to worry about where to find me or which bike to look for in the ditch) I noticed that I had only given myself 30 minutes for lunch and only allowed 60 minutes on the fattie. This meant I wouldn't be able to do the full south end of the Nokiidaa Trail. I had a strict turn around at half an hour, which happened to be where the nicest part of the trail starts.
The legs are just starting to feel the time spent on a traditional bike today.
More important: it was sad to see that the Mackenzie Marsh is up for sale. I hate to imagine how the new owner might treat was he protected as a bird sanctuary.
553 calories
Looking at the schedule I had given Mrs (so she wouldn't have to worry about where to find me or which bike to look for in the ditch) I noticed that I had only given myself 30 minutes for lunch and only allowed 60 minutes on the fattie. This meant I wouldn't be able to do the full south end of the Nokiidaa Trail. I had a strict turn around at half an hour, which happened to be where the nicest part of the trail starts.
The legs are just starting to feel the time spent on a traditional bike today.
More important: it was sad to see that the Mackenzie Marsh is up for sale. I hate to imagine how the new owner might treat was he protected as a bird sanctuary.
553 calories
2 PM
Road cycle long (Bacchetta) 1:25:21 40.08 km (2:08 / km) +35m 2:07 / km
ahr:148 max:159 shoes: Gekko
Solstice ride 6
I took the longer lunch break and decided to do a longer ride on the stick bike, scrubbing the big single speed. I wanted to finish the 150 km for Canada's sesquicentennial on this ride. I stayed on a tight local loop that would give me minimal traffic.
In the first interval I got a handle on the shift points and turning pints and then just set the bike free. All intervals after that were right around 10:30 which I was really happy with seven hours into the day. At the 31 km that would give me 150 for the day it looked like I could reclaim my fast 40 record that Harmin chose to obliterate when I wasn't looking. I stopped the clock at 40km and cruised home.
So...
- furthest ridden in a day since my DVTs, by about 20%
- fastest 40km since my DVTs by a minute or so - after having already ridden 120km
914 calories
I took the longer lunch break and decided to do a longer ride on the stick bike, scrubbing the big single speed. I wanted to finish the 150 km for Canada's sesquicentennial on this ride. I stayed on a tight local loop that would give me minimal traffic.
In the first interval I got a handle on the shift points and turning pints and then just set the bike free. All intervals after that were right around 10:30 which I was really happy with seven hours into the day. At the 31 km that would give me 150 for the day it looked like I could reclaim my fast 40 record that Harmin chose to obliterate when I wasn't looking. I stopped the clock at 40km and cruised home.
So...
- furthest ridden in a day since my DVTs, by about 20%
- fastest 40km since my DVTs by a minute or so - after having already ridden 120km
914 calories
Tuesday Jun 20, 2017 #
6 AM
flexibility 30:00 [1]
7 AM
weight training 48:00 [2]
Day 1 soloflex and free weights
A couple of extra sets and lots of bonus reps taking advantage of a mostly pain free shoulder. More exciting was that I woke in the night to observe that for the first time in ages my right finger tips didn't feel like I had stuck them in a fire - didn't last, but if it can go away for a minute, it can go away long term. Probably the result of booking an appointment with a regular doctor.
A couple of extra sets and lots of bonus reps taking advantage of a mostly pain free shoulder. More exciting was that I woke in the night to observe that for the first time in ages my right finger tips didn't feel like I had stuck them in a fire - didn't last, but if it can go away for a minute, it can go away long term. Probably the result of booking an appointment with a regular doctor.
Monday Jun 19, 2017 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 39:00 [2]
Day 3 soloflex
12 PM
Golf 36:00 [1]
Small clubs again. Shoulder hurt a fair bit carrying my backpack bag, but didn't seem to impact my swing. Very straight today and about 20% longer than previously this spring.
I decided to target a 90 yard green with my last 5 balls and managed to drop 4 of them on.
I decided to target a 90 yard green with my last 5 balls and managed to drop 4 of them on.
Sunday Jun 18, 2017 #
6 AM
flexibility 23:00 [1]
Just the essentials so I could get out between rains.
7 AM
Road cycle warm up/down (Greenspeed ) 1:03:00 [2] 19.0 km (3:19 / km) +99m 3:14 / km
ahr:120 max:147 shoes: Specialized SWorks road
I could actually see where the sun was so went out for an easy ride, which ended up easier than I planned because of how much water there was. I got quite a bit of road spray in the face, and elsewhere. All of the underpasses were flooded, the worst being under Green Lane which would have put most of the trike under water.
I headed home when a regular mountain cyclist warned me the water on the path would be butt high for me around the next corner. I did go to look, and he was right.
I should note that the last two rides on the Greenspeed have stressed my shoulder some.
But...the Greenspeed is in great running order. My latest method of mounting the GloWorm battery is rock solid. I should put a new Velcro strip on the light switch so I can keep it in reach but otherwise everything is set for a big ride.
I headed home when a regular mountain cyclist warned me the water on the path would be butt high for me around the next corner. I did go to look, and he was right.
I should note that the last two rides on the Greenspeed have stressed my shoulder some.
But...the Greenspeed is in great running order. My latest method of mounting the GloWorm battery is rock solid. I should put a new Velcro strip on the light switch so I can keep it in reach but otherwise everything is set for a big ride.
Saturday Jun 17, 2017 #
7 AM
flexibility 31:00 [1]
I had just enough time to squeeze in a weight day before apartment viewing with J, but might just take back to back rest days. It might be a first when not travelling. And it might be important to say I tried when I see the doctor about my shoulder.
Friday Jun 16, 2017 #
7 AM
flexibility 34:00 [1]
Shoulders are feeling yesterday's stone slinging this morning, but it is a normal 'oh, those muscles got an extra workout' type thing, which I don't mind.
12 PM
Note
I got the other video from the June 3 ride ready. This one is the north end of the Nokiidaa Trail - about 2 1/2 minutes of the nature of the trail. Most of it is north of the bridge that stopped 'Bent and I last year.
https://youtu.be/B1x-O-PloXs
And I hadn't added the GPS to my log so here is the Garmin track of the ride for the two videos. This one is all the part north of Green Lane (19 on the Garmin map).
https://connect.garmin.com/modern/activity/1784091...
https://youtu.be/B1x-O-PloXs
And I hadn't added the GPS to my log so here is the Garmin track of the ride for the two videos. This one is all the part north of Green Lane (19 on the Garmin map).
https://connect.garmin.com/modern/activity/1784091...
Thursday Jun 15, 2017 #
7 AM
flexibility 31:00 [1]
8 AM
weight training 41:00 [2]
Day 2 soloflex and free weights
I converted the forward flies from soloflex to free weights (as they were normally done in Pennsylvania). It lets me use more weight than the resistance profile of giant rubber bands allows (me) and lets me have a wide range of motion. Just another step in trying to self manage my shoulder issues.
I converted the forward flies from soloflex to free weights (as they were normally done in Pennsylvania). It lets me use more weight than the resistance profile of giant rubber bands allows (me) and lets me have a wide range of motion. Just another step in trying to self manage my shoulder issues.