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Training Log Archive: veinbuster

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  flexibility5 1:37:00
  Road cycle2 1:12:49 15.27(4:46) 24.57(2:58) 38
  Walk/hike2 1:00:00 3.48(17:15) 5.6(10:43)
  Total9 3:49:49 18.75 30.17 38

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Sunday Aug 20, 2017 #

7 AM

flexibility 20:00 [1]

Up a bit too late to get a meaningful ride in before heading to the track for provincials.

Saturday Aug 19, 2017 #

8 AM

Road cycle warm up/down (Greenspeed ) 56:24 intensity: (14:17 @1) + (15:59 @2) + (20:10 @3) + (5:58 @4) 21.37 km (2:38 / km) +38m 2:37 / km
ahr:127 max:149 shoes: DMT road

Quick ride before going to the track as a spectator. Headed west along the Bow River. This is a nice trail and I'll have to follow it to the end another time. Rain started at about 7km (plus the 1-1.5km on the walk climb that I forgot to reset - not counted). It was pretty clean until I got to Edmonton Trail on the return, where the front tires started throwing gobs of road grime on me.

I've been noticing it is very hard to get my heart rate up on the Greenspeed.

Friday Aug 18, 2017 #

8 AM

flexibility 22:00 [1]

Thursday Aug 17, 2017 #

8 AM

flexibility 17:00 [1]

9 AM

Walk/hike warm up/down 30:00 [2] 3.8 km (7:54 / km)

I needed a bit of exercise so thought I would check just how steep the 5 st hill was and then site the route to the river trail to see how Greenspeed friendly it was. Mrs. hoped out of bed to come along.

Garmin said the hill was 24m averaging 15%. I was too slow to get a reading on step by step elevation but believe a bit was well over 20% - maybe 25.

There is a clear route for the Greenspeed which is good. I forgot to shut the timer off, so time is approximate and likely a bit understated.

After getting Mrs a drink at Bike & Brew and lusting after a sweet track bike, I drove her up to Chokolat.
12 PM

Road cycle warm up/down 16:25 [3] 3.2 km (5:08 / km)

I've been wanting to try a Brompton. They have a surprisingly nice drivetrain for a little bike. A very simple two cog derailleur plus a 3 speed internal with a much wide range than I expected.

The steering is a bit twitchy with the 16" front, but not bad once you get a bit of momentum. It would make a respectable travel bike when space is at a premium.

Wednesday Aug 16, 2017 #

8 AM

flexibility 21:00 [1]

4 PM

(rest day)

Another rest day. It might become habit forming. Today a few kilometres exploring Bridgeland with Mrs to find interesting foods. She was a bit bummed that Bike & Brew was coffee and not beer. Knoxville is still the only place I know with a bike shop that has caught on tap.

Tuesday Aug 15, 2017 #

7 AM

flexibility 17:00 [1]

1 PM

Walk/hike warm up/down 30:00 [2] 1.8 km (16:40 / km)

Walked up the Sheep River bed with Mrs. It was mostly ricer stones so you had to step carefully. Then we went downstream to the falls, which were beautiful. Lots of photos still on my camera.

And I found the tail light stolen b a Texas gate on Friday and then run over a few times. I rescued it for proper disposal of the battery.

Monday Aug 14, 2017 #

(rest day)

I thought I would try a complete rest day.
No compression on the leg for 24 hours and I think my foot is back to normal.

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