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Training Log Archive: veinbuster

In the 7 days ending Sep 27:

activity # timemileskm+m
  flexibility7 4:59:00
  Road cycle4 4:47:14 86.81(3:19) 139.71(2:03) 164
  weight training3 1:49:00
  Mountain bike1 1:29:20 15.92(5:37) 25.62(3:29) 70
  Total13 13:04:34 102.74 165.34 234
averages - rhr:45

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MoTuWeThFrSaSu

Sunday Sep 27 #

7 AM

flexibility 44:00 [1]

10 AM

Mountain bike (Stumpjumper ) 1:29:20 intensity: (23:42 @1) + (39:35 @2) + (22:25 @3) + (3:38 @4) 25.62 km (3:29 / km) +70m 3:26 / km
ahr:124 max:146 shoes: Specialized Comp mountain

Cruised the river with Flight.

She wanted extra dirt, so we doubled back to some of the interior stuff. The terrain park was full of kids.

We would have stayed longer if we had brought more than one bottle of water each.

Saturday Sep 26 #

7 AM

flexibility 41:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex
10 AM

Road cycle (Basso) 2:09:32 intensity: (16:11 @1) + (26:45 @2) + (54:26 @3) + (28:56 @4) + (3:14 @5) 61.55 km (2:06 / km) +141m 2:05 / km
ahr:132 max:153 shoes: D2 2D

South shore of Lake Simcoe with Flight. A relaxed ride with a couple of photo stops. Quite windy in places. Thousands of geese gathered on the shore.

Twice a car stopped right in front of us, in the lane...to look at trash at the end of someone’s driveway.

Interesting to see when I selected my shoes the the D2 had 666 km on them.

Friday Sep 25 #

7 AM

flexibility 45:00 [1]

10 AM

Road cycle race (Basso) 45:44 intensity: (3:50 @1) + (45 @2) + (38 @3) + (3:41 @4) + (36:50 @5) 24.2 km (1:53 / km) +7m 1:53 / km
ahr:159 max:175 shoes: D2 2D

Cruzbike TT Challenge week 21 OFFICIAL

The Flight Test

Flight and the yyc crew were pretty sure I could go a lot faster. She went out with me to encourage me to reach my potential. She went ahead to confirm blind corners were clear and reminded me where to keep pushing. I really wanted to beat the guy who stole KOM on my segment, which would mean all 9 minute intervals.

First interval into the wind: right on pace. Maintain pace through the two corners helped. Second interval into the wind was a bit slow, maybe a couple of slow corners, but probably my habitual slacking off.

Third interval had lots of corners, some of which I took a bit slow even with a guide, but I milked the tailwind and gained some time back on my target. Fourth interval had a nice long tailwind section I built a buffer on and Flight reminded me to finish out the last kilometre, 500 metres, sprint - I failed most of the sprint but got up to speed to cross the line with my max heart rate.

Job done. Good chance of top of podium for the last week.


35:44
Past times
38:07
38:27
39:05
39:20
40:05
below on Giro
41:46
42:02
42:32
43:04
43:30
43:43
44:01
44:20
44:40
45:00
45:20
45:50
46:50
47:55
48:16 (middle chainring)

Thursday Sep 24 #

7 AM

flexibility 49:00 [1]

Pick up Flight day

Road cycle race (Basso) 55:28 intensity: (3:27 @1) + (11:34 @2) + (57 @3) + (1:17 @4) + (38:13 @5) 26.98 km (2:03 / km) +9m 2:03 / km
ahr:152 max:173 shoes: D2 2D

Cruzbike TT Challenge week 21 bonus ride

I thought I should be able to trim a bit more time off my personal best in the light wind this morning, so went out to give it a shot. South wind meant a tiny bit more work outbound.

I decided to target 175 watts outbound, and cap my heart rate at 165. That worked out well and I had a tiny gain into the light wind. I’ve noticed my 2nd interval tends to be slower and suspect that is because the 2 tightest corners are on that stretch.

I planned to maintain about the same power on the return, expecting to be a hint quicker. 4th interval power is down a bit, probably the long complex turn onto Dufferin where a tractor blew through the 4 way stop - my Farmin showed the average power down quite a bit until I got onto the long north straight.

Finished 13 seconds better than Monday, for a 24 second gain this week - perhaps good enough for another podium. So far the Basso has been on the podium every week.

37:43

Wednesday Sep 23 #

5 AM

weight training 33:00 [2]

Day 2 soloflex and free weights
10 AM

flexibility 42:00 [1]

2 PM

Note
rhr:45

Cleaning the deck has been brutal on my legs. Far too much time standing too still. But should be able to start restaining next week.

Tuesday Sep 22 #

6 AM

flexibility 33:00 [1]

A quick one before London

Monday Sep 21 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 36:00 [2]

Day 1 soloflex and free weights

Road cycle 56:30 intensity: (4:30 @1) + (6:26 @2) + (5:49 @3) + (2:22 @4) + (37:23 @5) 26.98 km (2:06 / km) +7m 2:05 / km
ahr:152 max:172

Cruzbike TT Challenge week 21

A stronger wind that I wanted for my final run, but I went out to see how it felt and reserved the right to do intervals in preparation for a Thursday/Friday TT.

First interval objective was to stay close to last week’s average without pushing my heart rate too high. It took a bit more power than I wanted to start out with, but I felt strong enough to hold it.

The second interval has most of the slow corners, and half the headwind, so I lost a bit of time but was comfortable with maintaining that power level and managing a loss I could make up on the return.

Interval 3 was about milking the short Tailwind sections and keeping my heart rate in a range I could hold for 20 minutes - basically I tried to keep it out of the 170s. One tractor meant I needed to bank some more time in the last interval.

Interval 4 had a nice tailwind strip that I used to make up time I would drop in two corners. Again, I managed the heart rate in the 160s so I could push up the tiny grade to close out the course, where I hit my heart rate peak.

Very happy with all personal bests. Now back to my normal routine.


37:56
Past times
38:07
38:27
39:05
39:20
40:05
below on Giro
41:46
42:02
42:32
43:04
43:30
43:43
44:01
44:20
44:40
45:00
45:20
45:50
46:50
47:55
48:16 (middle chainring)

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