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Training Log Archive: veinbuster

In the 7 days ending Jan 28:

activity # timemileskm+m
  flexibility7 3:25:00
  Cardio2 2:24:16 0.0 0.0 7
  Mountain bike2 2:13:00 19.7(6:45) 31.7(4:12) 145
  weight training3 1:42:00
  Total14 9:44:16 19.7 31.7 152

» now

Sunday Jan 28 #

7 AM

flexibility 30:00 [1]

8 AM

Mountain bike (FatBoy ) 1:03:00 [3] 15.0 km (4:12 / km)

The morning nothing worked.

My Garmin had a hard time picking up the satellite, and when it finally did it decided I didn’t have a heart rate. The drive train I had drowned last week was very stiff. I should have cleaned it while it was warm yesterday, but was caught up in reinventing my computer life with a new laptop that believes everything belongs on the cloud.

I headed north along the river and found there was much more sheer ice than I had expected. The underpass that tried to float me downstream last week is now closed because it is filled with thick ice. The river has receded, but the drainage for the path isn’t working. I don’t expect it to be open again before spring, which means crossing Davis Drive at street level.

The 30+% battery died just before the turn around. I guess I’ll have to adjust my battery life expectations even in barely chilly temperatures.

Still, a peaceful morning out.

Saturday Jan 27 #

8 AM

flexibility 30:00 [1]

9 AM

weight training 35:00 [2]

Day 3 soloflex

Friday Jan 26 #

6 AM

flexibility 24:00 [1]

Shortened to get to Habitat on time.

Thursday Jan 25 #

7 AM

flexibility 33:00 [1]

1 PM

Cardio intervals (iFlow/Bacchetta ) 1:39:50 intensity: (1:15 @1) + (1:42 @2) + (7:30 @3) + (13:28 @4) + (1:15:55 @5) 0.0 km (1663:53:20 / km) +7m 46:13:09 / km
ahr:155 max:168 shoes: DMT road

Sufferfest: blender

Sufferlandria national championship in 3 chunks: road race segments, attack segment, time trial segments. Long and fairly demanding with relatively short recovery periods.

Power: avg-205, max-362

Wednesday Jan 24 #

6 AM

flexibility 30:00 [1]

7 AM

weight training 33:00 [2]

Day 2 soloflex and free weights

Tuesday Jan 23 #

8 AM

flexibility 26:00 [1]

1 PM

Mountain bike (FatBoy ) 1:10:00 [3] 16.7 km (4:11 / km) +145m 4:01 / km
ahr:137 max:161

Super soaker.

I decided to ride the long way to pick up some paperwork for the olds.

The river was much higher than I expected. It was just over the banks behind the house and parts of the path were underwater by up to 10cm. The first underpass was closed but not flooded - just some left over ice. The big underpass was not closed and I could see standing water but assumed if it was open it couldn’t be too bad. I was mistaken. The water was quickly over my tires, then that much again up the spokes. It was hard work pushing through and all of a sudden it was over my high top boots on the pedals and filled the boots. The entire drivetrain was under water.

Luckily it wasn’t cold enough to be a problem. I did skip the north end which is always the last to dry up.

Monday Jan 22 #

7 AM

flexibility 32:00 [1]

8 AM

weight training 34:00 [2]

Day 1 soloflex and free weights
1 PM

Cardio intervals (iFlow/Bacchetta ) 44:26 [5]
ahr:155 max:171 shoes: DMT road

Sufferfest: revolver

16x 1 min at 300 watts, 1 min recovery at 150 watts

A couple of bursts to higher power.

This is a solid workout for a short one. By the mid point my heart rate was only dropping down to 160 during recovery.

Power: avg-215, max-380

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