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Training Log Archive: veinbuster

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Mountain bike2 3:44:07 41.97(5:20) 67.54(3:19) 340
  flexibility7 3:22:00
  weight training4 3:07:00
  Total13 10:13:07 41.97 67.54 340

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Sunday Sep 3, 2017 #

7 AM

flexibility 28:00 [1]

8 AM

weight training 45:00 [2]

Day 1 soloflex and free weights

Saturday Sep 2, 2017 #

6 AM

flexibility 32:00 [1]

7 AM

Mountain bike (Kodiak) 2:00:35 intensity: (1:26:11 @1) + (19:32 @2) + (9:54 @3) + (2:58 @4) + (2:00 @5) 36.89 km (3:16 / km) +196m 3:11 / km
ahr:115 max:168

Today I thought I would try some bigger hills. North along the river to the bike path along 2nd concession would get me to the biggest accessible hill - 50m in one go, just past the end of the bike path. Traffic was fairly light, so I road up to the end of the road and gave myself a few kilometres to stare at the climb.

I decided that even though I hadn't needed the small ring on the front for anything, I would shift to it before the steepest part of the hill. When I made the shift I was surprised at how big a drop in gearing it meant. This is even after doing a visual and seeing it would be a big drop and having done a quick check looping around at home to get a sense of what the gearing was I spun like a hamster while I went a couple of cogs smaller on the rear. Still, my rhythm was shot and I found myself a bit wobbly half way up. When traffic showed up in the mirror I pulled to the shoulder and walked up to where the bike lane started. This gave me a great opportunity to practice and uphill start, which went fine after Flintstoning onto the big ring and grabbing a couple more gears on the rear.

I did an extra local hill coming home to do a better assessment of the big to small ring difference and found going three smaller on the rear was about right for the shift to the small ring on the front.

I do have to note how low my heart rate has been running on these rides. It also drops back into the 60s almost as soon as I get my bike gear off.

Friday Sep 1, 2017 #

7 AM

flexibility 30:00 [1]

9 AM

Mountain bike (Kodiak) 1:43:32 intensity: (1:04:05 @1) + (27:37 @2) + (8:16 @3) + (3:34 @4) 30.66 km (3:23 / km) +144m 3:18 / km
ahr:117 max:147

It was 4C when I got up, so I stalled today's ride by packing the Brompton for Phoenix and vacuuming. I headed out at 10C.

The plan for today was to try a decent variety of terrain. Instead of my Asics with their thick sole, I wore a sandal type shoe - thin sole lace ups. The difference is sole depth made for much better knee clearance. My SWorks mountain shoe with Eggbeaters should give me close to the same space while allowing me to pull back on the pedals.

I took the north river trail so has pavement, hard pack, some sand and rocks and some water channels cut by past rains. The Kodiak handled everything quite nicely, though I did notice a much greater inclination for the rear to slide than my fattie in loose sand. I stayed out of burr land - I still have barbs in the compression socks I wore while out with 'Bent.

I took a detour onto a couple of the moraine hills to try some longer climbs. Nothing got me close to the lower gears on the big ring. By the end of the ride I noticed I was leaning more to turn and steering less (like on my own bikes). I also noticed that near the end of both rides, my calves were feeling a bit heavy. I'll probably clip in next time to see if that makes a difference.

Really nice bike.

Thursday Aug 31, 2017 #

7 AM

flexibility 27:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Pull ups pretty weak

Wednesday Aug 30, 2017 #

6 AM

flexibility 30:00 [1]

1 PM

weight training (Habitat) 1:00:00 [3]

Lots of time today shuffling heavy exterior wall pieces today. They had been assembled and stored of in a corner of the site some time ago and needed to be sorted so we could start piecing together the outside of the homes on the second floor. With framing for windows and doors all fabricated from 2x6 and sheeted with plywood they weighed a ton....well in 100-200kg chunks.

And I got a jump the line pass for signing up for builds in the future. Or I can just show up if I realize in the morning I have a free day.

Tuesday Aug 29, 2017 #

9 AM

flexibility 27:00 [1]

10 AM

weight training 42:00 [2]

Day 2 soloflex and free weights

Monday Aug 28, 2017 #

5 AM

flexibility 28:00 [1]

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