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Training Log Archive: veinbuster

In the 7 days ending Sep 15:

activity # timemileskm+m
  Road cycle3 6:43:31 84.68(4:46) 136.28(2:58) 983
  flexibility7 5:11:00
  weight training3 2:03:00
  Other1 1:00:00 3.42(17:33) 5.5(10:55)
  Walk/hike1 40:00 2.36(16:56) 3.8(10:32)
  Total15 15:37:31 90.46 145.58 983

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Sunday Sep 15 #

7 AM

flexibility 37:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex

Saturday Sep 14 #

7 AM

flexibility 48:00 [1]

8 AM

(rest day)

I’m going to try and take a rest day. Breathing seems to have some lingering rock wool affect.

Friday Sep 13 #

5 AM

flexibility 44:00 [1]

2 PM

Other 1:00:00 [1] 5.5 km (10:55 / km)

My Habitat team today was all women miners. They came on a bus and had no fear of getting dirty, which we all did. Vapour barrier (clean), acoustic seal (extremely messy) and Rock Wool (worst thing on site for respiration).

The sound objective is to have a 50db drop in sound between homes.

Thursday Sep 12 #

7 AM

flexibility 47:00 [1]

11 AM

Road cycle (Giro) 2:33:08 intensity: (12:29 @1) + (20:03 @2) + (39:04 @3) + (46:44 @4) + (34:48 @5) 52.62 km (2:55 / km) +447m 2:48 / km
ahr:140 max:174 shoes: Specialized Comp mountain

Largely the same route as Tuesday, but through town on roads rather than the path. Then I extended a bit north and a block east. This was the first real climb test on the Giro so the extra 100m of elevation in that extra 4 km made it a good trial.

The Giro has pretty good gearing for climbing, probably as low a gear as I can reasonably use. I stayed on the big ring for the 3 and 4% without any problem, at least for as long as they last here. The middle ring was good for 7% and short kicks to 8%. It let me spin up at around 12km/hr. I did give in to the small ring when a long climb kicked to 10%, but still had a gear left in hand. The 7.5-8km/hr was about as slow as felt stable.

New numbers for my little challenge on all counts with almost 35minutes at intensity 5. My legs were feeling the effort a bit though.

I had planned the 57km Holland Marsh loop for tomorrow, but got a call to lead a group of 17 at Habitat tomorrow. Many of the crew leaders seem to have lost interest with the site finishing up soon.

Wednesday Sep 11 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 43:00 [2]

Day 2 soloflex and free weights
11 AM

Walk/hike 40:00 [1] 3.8 km (10:32 / km)

A sticky walk between appointments.

Then tuned up a couple of bikes: Wilier for next travel date, FatBoy for winter. I should hunt down a new seat dropper for the fattie.

Tuesday Sep 10 #

7 AM

flexibility 46:00 [1]

9 AM

Road cycle (Greenspeed ) 2:24:44 intensity: (33:38 @1) + (35:59 @2) + (35:42 @3) + (28:22 @4) + (11:03 @5) 48.3 km (3:00 / km) +344m 2:54 / km
ahr:130 max:160 shoes: Specialized SWorks road

It was a bit warmer today by the time the commuters got to work so no jacket required. The Greenspeed hasn’t been put for a while so I thought it should get a turn with a bit more elevation.

I started with my usual route north and then headed east for a bit of up and down the north face of the moraine. The south wind was quite noticeable by the time I turned east.

For reasons unknown, I thought this morning that it might be fun to go a bit further every day. Adding 10km a day isn’t going to be sustainable for very long, so I thought it might be ok to beat some recent metric of interest: distance, elevation, time at intensity 5. Maybe even total time. I think I beat all for this month today, so that’s a start.

Nutrition: just water on the ride, but I tried an Infinit Rescue when I finished and liked it.

Monday Sep 9 #

7 AM

flexibility 43:00 [1]

8 AM

weight training 41:00 [2]

Day 1 soloflex and free weights
11 AM

Road cycle (Giro) 1:45:39 intensity: (8:53 @1) + (10:22 @2) + (34:54 @3) + (36:49 @4) + (14:41 @5) 35.36 km (2:59 / km) +192m 2:55 / km
ahr:138 max:164 shoes: Specialized S Works Mountain

A nice mixed ride for the Giro. Through town. Up to Silver Lakes Gold Club. Around Holland Landing. Back to town on the Nokiida Trail.

The trail bit went well today. I finally got the angle right to clear the tight gates with my feet in the right position to power up the bridge. I did notice that with no suspension a quick turn with the rear in a little gulley of fine gravel could pitch me into rough cut boulders. Then I went right through a twisted little single track.

But back in town after I waited for a baby buggy before turning left and the oncoming car waited before turning right, a car shot across trying to clip me as I started my turn. The Giro let me get a foot down quickly enough, so it’s paid for itself.

Nutrition: 1 Infinit Ruck. Working well.

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