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Training Log Archive: veinbuster

In the 7 days ending Oct 25:

activity # timemileskm+m
  flexibility7 5:40:00
  Road cycle3 5:05:33 79.0(3:52) 127.14(2:24) 748
  weight training3 2:02:00
  Total13 12:47:33 79.0 127.14 748
averages - rhr:45

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MoTuWeThFrSaSu

Sunday Oct 25 #

7 AM

flexibility 51:00 [1]

Saturday Oct 24 #

7 AM

flexibility 44:00 [1]

8 AM

weight training 42:00 [2]

Day 3 soloflex

Friday Oct 23 #

7 AM

flexibility 48:00 [1]

9 AM

Road cycle (Basso) 2:26:07 intensity: (6:10 @1) + (14:24 @2) + (51:52 @3) + (48:48 @4) + (24:53 @5) 62.44 km (2:20 / km) +371m 2:16 / km
ahr:140 max:174 shoes: D2 2D

It was too nice a day not to take one last trip to the lake. My start was delayed by 90 minutes by fog and even with the late start, the road was wet most of the time.

The wind was strong, which mostly impacted the return climbs. I can usually gear back up as I crest, but today each southbound crest meant a burst of channeled wind.

I got picked up about 2/3 of the way home so I would have time to finish staining the walking surfaces of the deck before today’s rain.

This ride gives me 1000km on my custom shoes. Best bike shoes i’ve Ever had.

Thursday Oct 22 #

7 AM

flexibility 50:00 [1]

Wednesday Oct 21 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 41:00 [2]

Day 2 soloflex and free weights

Tuesday Oct 20 #

7 AM

flexibility 49:00 [1]
rhr:45

12 PM

Road cycle (Basso) 2:06:52 intensity: (10:58 @1) + (15:30 @2) + (43:30 @3) + (35:44 @4) + (21:10 @5) 51.54 km (2:28 / km) +289m 2:24 / km
ahr:138 max:174 shoes: D2 2D

Chipping away at my elevation goal before it gets too cold. Today’s 6C was quite comfortable with a lower wind than we’ve had recently.

I did some flat distance in the middle and picked two longish straight stretches to work on holding a higher power level. 1.6km in the 4th interval I started out too hot at 400+ watts and could only hold the big power for about 500 before backing off to the 200s. A bit over 2km in the 6th interval I took a more balanced approach and stayed right around 200 watts for the duration.

Then back home with a couple of steeper climbs. Made it back just in time to inspect this year’s stone work: a new garden, rain barrel pedestals, and reworking a bit of the patio.

Monday Oct 19 #

7 AM

flexibility 49:00 [1]

8 AM

weight training 39:00 [2]

Day 1 soloflex and free weights
1 PM

Road cycle (Giro) 32:34 intensity: (1:22 @1) + (1:20 @2) + (8:22 @3) + (16:35 @4) + (4:55 @5) 13.16 km (2:28 / km) +89m 2:24 / km
ahr:141 max:154 shoes: Specialized Comp mountain

An easy ride between the rains. Radar showed rain, but I couldn’t see it on the road so went out until it became real.

Once out, it became apparent that it was a light mist. Real drops started at about 11km. I stayed out for long enough to see it was going to stick.

It felt warmer than the 5C my Garmin measured, but I did have my winter vest under a light jacket.

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