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Training Log Archive: veinbuster

In the 7 days ending Feb 4, 2018:

activity # timemileskm+m
  Cardio4 3:21:00
  flexibility7 3:20:00
  weight training3 2:05:00
  Walk/hike2 1:05:00 4.6(14:08) 7.4(8:47)
  Other1 1:00:00
  Total17 10:51:00 4.6 7.4

» now

Sunday Feb 4, 2018 #

8 AM

flexibility 32:00 [1]

1 PM

Cardio intervals (iFlow/Bacchetta ) 53:00 [5]
ahr:151 max:167 shoes: DMT road

Sufferfest: there is no try

9 progressive intervals ramping up from 230-350 watts with relatively short recovery at 180 watts. Intervals varied from 1 to 8 minutes.

This is a solid workout. I tried to use mostly cadence to ramp the power.

Power: avg-226, max-417 (pushing the last interval)

Saturday Feb 3, 2018 #

7 AM

flexibility 31:00 [1]

1 PM

Cardio intervals (iFlow/Bacchetta ) 49:00 [4]
ahr:146 max:165 shoes: DMT road

Sufferfest: power station
Repeat for stage 2

11 climbs

Power:avg-200, max-317

Friday Feb 2, 2018 #

7 AM

flexibility 33:00 [1]

12 PM

Cardio intervals (iFlow/Bacchetta ) 53:00 [4]
ahr:149 max:167 shoes: DMT road

Sufferfest: the rookie

Repeat for stage one of Tour of Sufferlandria. I won’t be able to do the actual tour becausehalf the stages are subscription app only so I’ll do the ones I have and fill with ones I haven’t done yet. I’ll treat any Habitat days as a completed stage.

3x10 minute stages: drop Jens, lead out Kittel, go for the win

Power: avg-212, max-417
3 PM


Random factoids of the day.

MEC got a new heart strap to me next day.

The cruiser style motorcycle company I like the most (I was going to collect one of 10 Wraiths Halloween some years ago, but Katrina destroyed the factory along with much of New Orleans) is converting to electric bikes after they deliver the last of their current and final small run of gas bikes.

Some guitar mates from Utah, New Jersey and Tennessee are contemplating coming for the 24hr solstice at Albion.

Thursday Feb 1, 2018 #

7 AM

flexibility 30:00 [1]

8 AM

weight training 42:00 [2]

Day 3 soloflex
1 PM

Walk/hike warm up/down 35:00 [2] 3.7 km (9:28 / km)

Mrs wanted a walkabout after I got back from the Shelburne mom’s. She’s 3 months ahead of schedule for her 40th Anniversary weight goal and wants to get back to some regular exercise. Temperature dropped 5C while we were out and felt much colder with the fierce north wind along the river.

Wednesday Jan 31, 2018 #

7 AM

flexibility 28:00 [1]

9 AM

weight training 43:00 [2]

Day 2 soloflex and free weights
2 PM

Walk/hike 30:00 [3] 3.7 km (8:06 / km)

Brisk walk to the bone cracker. It would have been a good day for the fattie but I’m not supposed to exercise after a blood test and I might have cheated on the bike.

Tuesday Jan 30, 2018 #

6 AM

flexibility 18:00 [1]

1 PM

Other warm up/down 1:00:00 [2]

Habitat asked me to come in to help with a rare winter group, so I took a shot at working all day in colder weather than I would normally volunteer for. The group was in the industry so didn’t need to be watched especially close and I was able to mostly work on my own. About 5 hours of correcting some structural flaws - windows and outside doors were put in with a solid frame but not a load bearing support on top to support the higher floor. The rest of the day was making sure there was a 2 hour fire barrier between units (I did this all day Friday in the attics, today on the first floor, probably the crawl space next time I’m there).

I think my fire protection is pretty solid now.

Interestingly, my iPhone doesn’t treat ladder climbing as flights of stairs in its measurement. Ladder climbing was most of my ‘training’ today. I managed the cold pretty well and only noticed it my fingers wearing gloves light enough to work in, and to put my finger tips through.

Monday Jan 29, 2018 #

7 AM

flexibility 28:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights
2 PM

Cardio intervals (iFlow/Bacchetta ) 46:00 [5]
shoes: DMT road

Sufferfest: the wretched

Heart rate not being picked up by either Garmin, so either I’m dead or the strap is.

This was basically a 35 minute race with climbs and sprints to mix things up. I felt like my average heart rate was probably low 150s, max probably about 160

Power: avg-236, max-370

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