Training Log Archive: veinbusterIn the 7 days ending Nov 29, 2018:
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Thursday Nov 29, 2018 #
6 AM
flexibility 32:00 [1]
3 PM
Note
I finished my first aid/CPR training today.
Apparently breathing is back in CPR with a 30 beats, 2 breaths sequence. I might get a one way breathing mask to keep in my car first aid kit.
Also, it seems tourniquets are making a comeback in certain situations.
The new thing for me was baby choke handling.
In other news, I had to shake my head on the way home that Ontario’s approach to climate control is to a) pay to back out of green energy contracts and b) pay dirty companies to be a bit less dirty.
Apparently breathing is back in CPR with a 30 beats, 2 breaths sequence. I might get a one way breathing mask to keep in my car first aid kit.
Also, it seems tourniquets are making a comeback in certain situations.
The new thing for me was baby choke handling.
In other news, I had to shake my head on the way home that Ontario’s approach to climate control is to a) pay to back out of green energy contracts and b) pay dirty companies to be a bit less dirty.
Wednesday Nov 28, 2018 #
7 AM
flexibility 29:00 [1]
8 AM
weight training 43:00 [2]
Day 2 soloflex and free weights
Tuesday Nov 27, 2018 #
8 AM
flexibility 30:00 [1]
2 PM
Cardio (Tacx/Bacchetta ) 1:00:05
ahr:152 max:167 shoes: Specialized S Works Mountain
Sufferfest: the way out
9 climbs with Mike Coty. Mostly 1 minute recovery between climbs. I set an interval at the start of each climb (first includes warm up) and at the end of the last climb. I matched power levels to my best recollection of last year. My power did droop a bit on some of the longer climbs with power over 7/10, or FTP.
Power:avg-181, max-257
9 climbs with Mike Coty. Mostly 1 minute recovery between climbs. I set an interval at the start of each climb (first includes warm up) and at the end of the last climb. I matched power levels to my best recollection of last year. My power did droop a bit on some of the longer climbs with power over 7/10, or FTP.
Power:avg-181, max-257
Monday Nov 26, 2018 #
6 AM
flexibility 31:00 [1]
8 AM
weight training 42:00 [2]
Day 1 soloflex and free weights
Sunday Nov 25, 2018 #
7 AM
flexibility 24:00 [1]
My punishment for switching the order of things in the winter basement configuration is that I forgot a sequence of 5.
3 PM
Cardio (Tacx/Bacchetta ) 1:00:01
ahr:143 max:154 shoes: Specialized S Works Mountain
Again I played a Sufferfest video, but didn’t follow it.
I wanted to see how I felt with a steady 150 watts for an hour. I was hopeful that that would be a reasonable target effort for tackling a 12hr race (Sebring early Feb). Apparently not at my current fitness level. There is no way I could burn 10 calories a minute for 12 hours. I’ll try this test again once a month to see if my heart average changes. Best cadence for my heart appears to still be mid 70s.
I would enter the race knowing I wouldn’t place, but would have a chance of outlasting some DNFs. I think 10 of the 12 hours on the bike is in range and allow for 3-4 leg elevation breaks. The 89 mile first lap isn’t ideal for me, in that I would like pit access to my stuff well before that distance.
Power: avg-150, max-172
Calories 645 by Garmin
I wanted to see how I felt with a steady 150 watts for an hour. I was hopeful that that would be a reasonable target effort for tackling a 12hr race (Sebring early Feb). Apparently not at my current fitness level. There is no way I could burn 10 calories a minute for 12 hours. I’ll try this test again once a month to see if my heart average changes. Best cadence for my heart appears to still be mid 70s.
I would enter the race knowing I wouldn’t place, but would have a chance of outlasting some DNFs. I think 10 of the 12 hours on the bike is in range and allow for 3-4 leg elevation breaks. The 89 mile first lap isn’t ideal for me, in that I would like pit access to my stuff well before that distance.
Power: avg-150, max-172
Calories 645 by Garmin
C • Race 5
Saturday Nov 24, 2018 #
7 AM
flexibility 29:00 [1]
Friday Nov 23, 2018 #
7 AM
flexibility 30:00 [1]
11 AM
Cardio (Tacx/Bacchetta) 46:50
ahr:150 max:176 shoes: Specialized S Works Mountain
Proper test of this year’s trainer set up. I played a Sufferfest but didn’t really follow it.
My power felt a bit low. I can’t really say if it was the day or the result of a lazy fall. I did 3 power bursts. Each was a bit higher than the previous, but I didn’t break 700 - past years, I’ve cracked 1,000. Snugging up the rear might help the power by minimizing wheel spin.
I also did a couple of cadence bursts and could only manage 152 & 153. The high cadence shakes the bike around and tries to jump it out of the front tire holder. I somehow kicked the cadence sensor on the first run and had to reset it.
Power: avg-180, max-688
My power felt a bit low. I can’t really say if it was the day or the result of a lazy fall. I did 3 power bursts. Each was a bit higher than the previous, but I didn’t break 700 - past years, I’ve cracked 1,000. Snugging up the rear might help the power by minimizing wheel spin.
I also did a couple of cadence bursts and could only manage 152 & 153. The high cadence shakes the bike around and tries to jump it out of the front tire holder. I somehow kicked the cadence sensor on the first run and had to reset it.
Power: avg-180, max-688