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Training Log Archive: veinbuster

In the 7 days ending Aug 4:

activity # timemileskm+m
  flexibility7 4:38:00
  Road cycle2 2:12:37 30.24(4:23) 48.67(2:43) 343
  weight training3 2:00:00
  Other1 1:00:00 2.98(20:07) 4.8(12:30)
  Walk/hike1 30:00 2.11(14:12) 3.4(8:49)
  Total14 10:20:37 35.34 56.87 343

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Sunday Aug 4 #

6 AM

flexibility 44:00 [1]

7 AM

Road cycle (Giro) 1:22:16 intensity: (11:00 @1) + (17:52 @2) + (22:20 @3) + (21:37 @4) + (9:27 @5) 28.56 km (2:53 / km) +189m 2:47 / km
ahr:134 max:165 shoes: Specialized Comp mountain

I had until 9 to try the Giro on the streets - Sunday morning, but still on the streets. It was also time to try it on some longer hills. Nothing super steep - I think I maxed at 6%.

Climbing was good. Intersection starts we’re good. Downhill stability (60+km/hr) was good. Near the top of the longest climb I noticed the left cleat was a bit loose so I found a place to pull over and use the brand new multi tool I had tossed in the bag.

This put me a bit behind schedule so I came home via the gravel trail. I didn’t get turned tight enough to make the gate at the end of the bridge - so stopped and walked through it. I also missed a tight uphill left in loose gravel. I probably could have just smashed my feet through the long grass, but dismounted again to aim the bike properly.

Home in time for a quick bite and off to the hospital to see the Shelburne mom (currently in Orangeville with a broken hip).
2 PM

Walk/hike warm up/down 30:00 [2] 3.4 km (8:49 / km)

With Mrs and J after aborting a visit to the movie theatre - we didn’t want to pat $16.75 each to watch a 3D version of a movie at the end of its run.

Saturday Aug 3 #

7 AM

flexibility 44:00 [1]

8 AM

weight training 35:00 [2]

Day 3 soloflex

Friday Aug 2 #

6 AM

flexibility 23:00 [1]

3 PM

Other 1:00:00 [1] 4.8 km (12:30 / km)

Another big leg day at Habitat looking after another large group.
Today I had them put in vapour barriers in six houses.

Thursday Aug 1 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 48:00 [2]

Day 2 soloflex and free weights

A few bonus sets
11 AM

Road cycle (Giro) 50:21 intensity: (54 @1) + (57 @2) + (10:47 @3) + (28:52 @4) + (8:51 @5) 20.11 km (2:30 / km) +154m 2:25 / km
ahr:143 max:158 shoes: Specialized Comp mountain

Just a short road test in a protected(ish) environment.
5km right hand loop
5km hill loop with a merge into traffic at the top
5km left hand loop
5km mixed

Rights under power are nice and crisp. There might be a bit of rear brake rub on a hard lean.
Short climbs are fine on the big ring. I was mostly interested in the stop at the top with a bit of grade left. The restart when there was a break in traffic was smooth with a push on the left leg with this lower bottom bracket height.
Left turns held a good line, not as tight as the right, but they haven’t been on anything but the trike.

My legs were still feeling yesterday’s long stand, so were a bit sluggish.

Wednesday Jul 31 #

5 AM

flexibility 32:00 [1]

4 PM

Note

Habitat was hard on the legs today. I had 15 people to oversee on my own which meant most of the day walking back and forth between 4 groups laying a subfloor over concrete. We ended up with more material wasted than I like, but got two houses ready for floors to be installed.

We only had to redo parts of 3 rooms that had been done incorrectly while I was cycling.

Tuesday Jul 30 #

7 AM

flexibility 45:00 [1]

Monday Jul 29 #

7 AM

flexibility 44:00 [1]

8 AM

weight training 37:00 [2]

Day 1 soloflex and free weights

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