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Training Log Archive: veinbuster

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Mountain bike2 4:37:22 41.42(6:42) 66.66(4:10) 333
  flexibility7 3:31:00
  weight training2 1:47:00
  Other1 1:30:00
  Cardio1 1:00:41
  Total13 12:26:03 41.42 66.66 333

» now

Sunday Dec 3, 2017 #

7 AM

flexibility 31:00 [1]

12 PM

Cardio intervals (iFlow/Bacchetta) 1:00:41 [4]
ahr:146 max:160 shoes: DMT road

Sufferfest: the way out

I did this one exactly as prescribed based on last year’s FTP. I had thought based on the two test rides that my FTP might be lower this year, but this session suggested otherwise. It was a bunch on climbs with Mike Cotty and mostly under FTP but I can certainly support an average heart rate in the 150s for an hour so will start this year’s test at last year’s level and see if I can ramp up from there.

Power: avg-185, max-271

Saturday Dec 2, 2017 #

7 AM

flexibility 29:00 [1]

8 AM

weight training 48:00 [2]

Day 1 soloflex and free weights

Friday Dec 1, 2017 #

6 AM

flexibility 32:00 [1]

Thursday Nov 30, 2017 #

7 AM

flexibility 31:00 [1]

8 AM

weight training 59:00 [2]

Day 3 soloflex
And finished day 2 free weights

Next up, the bone cracker

Wednesday Nov 29, 2017 #

7 AM

flexibility 27:00 [1]

Mrs might regret leaving me unattended - I’m holding top bid for a Full Fat in an auction ending in a few hours.
10 AM

Mountain bike (FatBoy ) 1:39:00 [3] 23.3 km (4:15 / km) +124m 4:08 / km
ahr:136 max:153

Went up to the north loop doing the outer perimeter clockwise. The wind was demanding in any open areas. The ground was much drier than yesterday and the trail was mostly empty with the exception of three clusters of 2-3 year olds in matching blue snow suits.

Tuesday Nov 28, 2017 #

7 AM

flexibility 31:00 [1]

10 AM

Mountain bike long (Stumpjumper) 2:58:22 intensity: (37:45 @1) + (53:56 @2) + (52:28 @3) + (28:08 @4) + (6:05 @5) 43.36 km (4:07 / km) +209m 4:01 / km
ahr:129 max:162 shoes: Specialized Comp mountain

I waited until the heavy frost melted and the temperature hit 4C - quite a bit later than predicted. I went out one layer light for that temperature because it was supposed to make it to 10C in the next couple of hours.

I started south and the temperature matched my layers by about 7km and I unzipped from there. Just before finishing the south loop I came upon 7 swans on a lunch break. They periodically stop at this property where the owner has provided sanctuary for over 40 years. We spoke to him frequently before he had to protect the land from increasingly frequent disrespectful visitors. The land is for sale now, but a bit out of my reach, which is too bad because I think we would carry on Mr. Mackenzie's vision for a few more decades.

It was too nice to stop so I did the north loop as well. The unmaintained parts of the trail were quite slick and I was surprised gravity didn't get the better of me a few times. My Racing Ralphs held up quite nicely - well until I got a bit too cocky at an S turn on top of a hill. Lucky the grass was just wet even though the trail was a mud slick. I did have to put a foot down on one other tail wash, but it was a great ride and a good way to honour 'Bent's birthday.

One detour at the end to make sure I knew where I could recycle electronics then home to hydrate - not needing a bathroom break in 3 1/2 hours (the extra being a health care call from London - all is good) was a sure sign I hadn't had enough to drink.

nutrition: 1 buddy fruit

Monday Nov 27, 2017 #

6 AM

flexibility 30:00 [1]

11 AM

Other 1:30:00 [2]

Rock Smasher.

Most physically demanding day yet at Habitat. The whole day was prepping for a fence along the property line. The hard part was the rock collection where the posts needed to be. Fist sized one weren’t bad. Head sized ones were a good bit of work but manageable. The real struggle was the torso size. All hand tools, with the exception of using a fork lift to move the giants after getting them free.

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