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Training Log Archive: veinbuster

In the 7 days ending Oct 18:

activity # timemileskm+m
  flexibility7 5:22:00
  Road cycle4 5:19:09 83.73(3:49) 134.75(2:22) 554
  weight training3 1:53:00
  Walk/hike1 40:00 2.36(16:56) 3.8(10:32)
  Total15 13:14:09 86.09 138.55 554

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Sunday Oct 18 #

8 AM

flexibility 46:00 [1]

3 PM

Note
(rest day)

Taking some decent riding days off the bike. The back of my right knee has been a bit sore - like something strained.

Also trying to resist the temptation to sign up for the cross Canada cycling mission. One province isn’t enough to be interesting and the 10,819 is probably too much. Mostly because I’m not sure I have the restraint to declare myself finished after Alberta (Ride is east to west, then the Territories) and not feel compelled to squeeze in another 4,000km.

Maybe I’ll just do the distances one at a time and make a direct donation to athletes.

I would need to count trainer mileage, which I've not done in the past.

Saturday Oct 17 #

7 AM

flexibility 45:00 [1]

8 AM

weight training 33:00 [2]

Day 3 soloflex

Friday Oct 16 #

8 AM

flexibility 43:00 [1]

11 AM

Road cycle (Basso) 1:14:07 intensity: (7:17 @1) + (5:16 @2) + (21:04 @3) + (24:56 @4) + (15:34 @5) 31.91 km (2:19 / km) +209m 2:15 / km
ahr:139 max:164 shoes: D2 2D

Quick trip to the north moraine to ride some longer hills. The wind made it feel fairly cool. Shortened because I forgot to bring water.

Met my time goal for the year pretty early. Mostly attributable to not having any Habitat days this year. They were closed for the first 7 months, and I haven’t been convinced that it is a good place to be during a pandemic since then - no running water for 9 hours makes it hard to stay clean.
1 PM

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

River walk to the tea shop with Mrs before York Region goes back to phase 2.

Thursday Oct 15 #

7 AM

flexibility 47:00 [1]

8 AM

weight training 43:00 [2]

Day 2 soloflex and free weights

Wednesday Oct 14 #

7 AM

flexibility 49:00 [1]

10 AM

Road cycle (Basso) 2:07:08 intensity: (2:02 @1) + (8:20 @2) + (21:51 @3) + (41:43 @4) + (53:12 @5) 60.1 km (2:07 / km) +68m 2:06 / km
ahr:145 max:164 shoes: D2 2D

Flat ride on the marsh. I wanted to go a bit further at 150 watts to see how long I can push it. I targeted 50km this time and had a bit of traffic in the 10th interval.

I’ll have to figure out a way to take in nutrition while riding the Basso. There isn’t a handy place to reach on the move. Maybe just practice fitting the bottle back into the holder behind me. Maybe route a drinking tube.

Tuesday Oct 13 #

7 AM

flexibility 48:00 [1]

8 AM

weight training 37:00 [2]

Day 1 soloflex and free weights
11 AM

Road cycle (Greenspeed ) 1:17:07 intensity: (31:02 @1) + (19:17 @2) + (16:49 @3) + (9:34 @4) + (25 @5) 25.44 km (3:02 / km) +129m 2:57 / km
ahr:124 max:151 shoes: Specialized SWorks road

It’s getting cool enough that I thought I would try the Greenspeed along the river path. Traffic has thinned out to about the level of past years.

Perfect conditions and some good colour north of town.

Monday Oct 12 #

8 AM

flexibility 44:00 [1]

10 AM

Road cycle (Strada) 40:47 intensity: (1:12 @1) + (3:32 @2) + (12:47 @3) + (20:03 @4) + (3:13 @5) 17.29 km (2:22 / km) +148m 2:16 / km
ahr:139 max:157 shoes: Specialized S Works Mountain

Just a short ride to chip away at my elevation target

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