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Training Log Archive: veinbuster

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Road cycle2 3:56:06 38.06(6:12) 61.25(3:51) 65
  flexibility6 2:20:00
  Mountain bike1 1:43:40 18.79(5:31) 30.24(3:26) 503
  weight training2 1:05:00
  Walk/hike1 45:00 2.36(19:03) 3.8(11:51)
  Total12 9:49:46 59.21 95.3 568
  [1-5]12 9:49:31

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Sunday Sep 10, 2017 #

5 AM

flexibility 16:00 [1]

8 AM

Road cycle (Brompton) 1:37:56 intensity: (19:43 @1) + (14:39 @2) + (31:17 @3) + (31:00 @4) + (1:17 @5) 24.58 km (3:59 / km) +44m 3:57 / km
ahr:131 max:154

Headed out just before dawn, planning to stay reasonably close to the hotel because I knew my rear tire had picked up a slowish leak at the end of Friday. I planned to top it up every five kilometres, which while disruptive, worked out fine and saved me tackling taking apart the fairly complex 2x3 rear end.

I started upstream today knowing the river trail wouldn't go far, but managed not to get lost on the fairly large network of trail in north east Scottsdale. The GPS will have to wait until I get home to be downloaded, but I think I went up Hayden and then along the Indian Bend Washout. It took me bedside the cart paths of two gold courses and along the side of some reservoirs that apparently collect water from the washout - sort of a channel for a once in a while river.

There were plenty of spurs to be explored, but I made a point of not getting more than 10km away and within a 10 minute walk of a recognizable intersection.

I was a bit sluggish, perhaps related to not taking any electrolytes since arriving. Walking 8km with Mrs. yesterday might have contributed. It was clear that the water creation during exercise discussed in one of Bash's logs doesn't hold up quite the same when you start out at close to 30C. I was desperate for water within 500 calories of effort both days - and my effort wasn't especially hard.

Saturday Sep 9, 2017 #

6 AM

Walk/hike warm up/down 45:00 [2] 3.8 km (11:51 / km)

Took Mrs. out for a dawn river walk. We found a bunch of hummingbirds and quite a few grapefruit trees.

Friday Sep 8, 2017 #

5 AM

flexibility 20:00 [1]

8 AM

Road cycle (Brompton) 2:18:10 intensity: (15 @0) + (31:32 @1) + (20:09 @2) + (37:51 @3) + (48:23 @4) 36.67 km (3:46 / km) +21m 3:45 / km
ahr:130 max:149

An early 29C ride along the viaduct. The first third was mostly paved, then it was hard pack with some loose sand, occasionally gravel. The baby bike handled it all fine.

I lost a contact near the end trying to rub sun tan lotion off my eye lid. Found it and carried it home in my mouth, barely in time for my free breakfast.

Thursday Sep 7, 2017 #

6 AM

flexibility 26:00 [1]

Next stop Phoenix, assuming they really booked us on an alternative to our cancelled flight.

Wednesday Sep 6, 2017 #

7 AM

flexibility 28:00 [1]

8 AM

weight training 35:00 [2]

Day 2 soloflex and free weights

Tuesday Sep 5, 2017 #

6 AM

flexibility 28:00 [1]

10 AM

weight training 30:00 [2]

Habitat appliance day. 2 first floor fridges, stoves and washer/dryer combos. 10 second floor fridges and stoves. 10 third floor washer/dryer set. Some disassembly of fridges was required to fit them through the doors.

Then I spent the afternoon patching holes my assistants put in some stairway walls.

Monday Sep 4, 2017 #

7 AM

flexibility 22:00 [1]

8 AM

Mountain bike (Kodiak) 1:43:40 intensity: (34:07 @1) + (17:55 @2) + (19:57 @3) + (18:42 @4) + (12:59 @5) 30.24 km (3:26 / km) +503m 3:10 / km
ahr:128 max:161 shoes: Gekko

I thought the streets would be quiet enough to do some hills so I locked the rear shock and set out to climb 400m. I was surprised how much traffic was on the road by 9am, but none of it bothered me. The only note worthy sight was a couple on their bikes blasting through a stop sign with a car very close on the cross street. Each of the cyclists had an infant on the back of their bike.

I stayed on the big chain ring today on the relatively short hills. I found the steering a bit wobbly when the grade kicked up to 9%. I probably just need to be a bit lighter on the steering and not try to use my upper body to help climb.

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