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Training Log Archive: veinbuster

In the 7 days ending Mar 17:

activity # timemileskm+m
  flexibility7 4:29:00
  Road cycle2 4:19:54 65.61(3:58) 105.59(2:28) 46
  Mountain bike2 2:42:57 25.4(6:25) 40.87(3:59) 24
  Run3 19:07 1.75(10:57) 2.81(6:48) 2
  Total14 11:50:58 92.75 149.27 71

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Sunday Mar 17 #

7 AM

flexibility 38:00 [1]

Saturday Mar 16 #

8 AM

flexibility 37:00 [1]

And next searching for the pelican surf parade with Mrs since she got up early for it.
11 AM

Run (Vibram toes) 6:50 [4] 1.02 km (6:41 / km)

Run 6

This was a bit of an experiment going out after a longish walkabout with Mrs. calves started feeling a bit heavy and I think the pace varied a fair bit - some do to dodging beach craters, but mostly just not feeling a steady pace.

Friday Mar 15 #

8 AM

flexibility 40:00 [1]

11 AM

Mountain bike warm up/down 1:23:26 [1] 19.71 km (4:14 / km) +17m 4:13 / km
ahr:93 max:113

Mrs was curious how many Ontario people were staying at the local park so we went for a tour.

Thursday Mar 14 #

6 AM

flexibility 39:00 [1]

7 AM

Road cycle (Wilier Cross ) 1:41:36 intensity: (39 @1) + (50 @2) + (9:36 @3) + (54:11 @4) + (36:20 @5) 42.42 km (2:24 / km) +9m 2:24 / km
ahr:147 max:160 shoes: Specialized Comp mountain

Ride your age stage 5a

A short session this morning so I could take Mrs down to Pawley’s Island later. This is her favourite ride in the area and tomorrow might be too windy for her.

I dressed for the 10C start and thought I would let my heart run into the 150s. At the north turn around of the first lap my heart average was 150 which I thought might tire me before taking Mrs out, so I backed off a bit to stay in the 140s for the second lap. The temperature was up to 17C when I pulled in for breakfast. It should be perfect for the ride through the forest - yes they have one here.

Nutrition: 1/3 tailwind, 1/2 Cliff Bloks
11 AM

Mountain bike warm up/down (Vinnie) 1:19:31 intensity: (1:11:14 @1) + (50 @2) + (1:57 @3) + (5:30 @4) 21.16 km (3:45 / km) +7m 3:45 / km
ahr:110 max:148

Ride your age stage 5 b

East Coast Greenway with Mrs. parts of it are pretty bumpy, but it’s a nice relaxed trail. It was a bit too short to give me all my mileage so I let Mrs know I would overshoot the truck to do 3 more kilometres at a quicker pace. She decided to follow me and caught up while I was waiting for traffic at the turn around and again before I got the bike on the truck coming back. She was very excited to have hit 24.6 km/hr without a hill to go down.

Wednesday Mar 13 #

7 AM

flexibility 39:00 [1]

4 PM

Run (Barefoot ) 1:07 [3] 0.19 km (5:58 / km)

Well crap. Carrying the cycle Garmin in my hand put the stop button too handy. Approaching the turnaround, I glanced at my time and saw I hadn’t recorded close to half a kilometre. If I had had my wits about me, I would have just carried on and adjusted my time to the elapsed time. Instead I saved the aborted session and convinced myself to run back...

Run (Barefoot ) 4:02 [4] 0.57 km (7:05 / km)

After about a minute to collect myself, I started back at what I felt was a slightly lower pace. I felt it droop a bit in the middle, but felt I picked it back up. I stopped the run a bit early to check my stride - close to 7 of my feet.

Total distance understated by about 400m

Zoots with bibs for compression.

Tuesday Mar 12 #

6 AM

flexibility 36:00 [1]

7 AM

Road cycle (Wilier Cross ) 2:38:18 intensity: (3:38 @1) + (20:46 @2) + (1:14:21 @3) + (59:17 @4) + (16 @5) 63.17 km (2:30 / km) +37m 2:30 / km
ahr:136 max:150 shoes: Specialized Comp mountain

Ride your age stage 4

The plan for the day was to head north. 9C was a bit chill for the first 7-8km, but then I turned into the sun and it was good. I took it easy outbound into a 15-20km wind, partly because I was lazy and partly because I was a bit afraid the string sun would warm the land and shift the wind giving me a headwind on the return as well.

There was a fair bit of traffic, but only one car tried to turn into me: twice. I looked around the north end for a while, then the wind became turbulent and I opted to milk as much tailwind as I could before it shifted. Turns out I kept the tailwind for the full 24km return so has a nice pace when traffic didn’t slow me down. I had to overshoot to make up the distance and finished with a bit over 2 km into the wind. And met Mrs returning from the bakery.

Nutrition:
1 Maurten drink powder - even watered down this was far too sweet for me and tasted like sugar masked medicine
1 Maurten gel - not as thick as most and with a texture kind of like tapioca, which was odd, but not bad. Again far too sweet for me
1 Bounce bar - my last one

Monday Mar 11 #

6 AM

flexibility 40:00 [1]

7 AM

Run (Vibram toes) 7:08 [4] 1.03 km (6:55 / km) +2m 6:52 / km

Beach run. Similar cadence but I let my legs stretch out closer to what feels like a more natural stride - 6 1/2 of my feet versus 5 1/2 previous days.

I wore bib shorts over the Zoots. The Zoots still wanted to slip, but had no where to go. I still felt the need to try and tug them up a few times. Dredging had me loop back early.

Time overstated by a few seconds because I pressed the start while trying to save,

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