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Training Log Archive: veinbuster

In the 7 days ending Nov 8:

activity # timemileskm+m
  flexibility7 5:17:00
  Road cycle3 3:33:56 50.99(4:12) 82.06(2:36) 884
  weight training3 1:59:00
  Mountain bike1 1:21:48 13.24(6:11) 21.31(3:50) 157
  Walk/hike1 45:00 3.04(14:47) 4.9(9:11)
  Total14 12:56:44 67.27 108.27 1041

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MoTuWeThFrSaSu

Sunday Nov 8 #

7 AM

flexibility 42:00 [1]

8 AM

weight training 40:00 [2]

Day 1 soloflex and free weights

Mountain bike (Stumpjumper ) 1:21:48 intensity: (6:24 @1) + (12:11 @2) + (20:30 @3) + (22:49 @4) + (19:54 @5) 21.31 km (3:50 / km) +157m 3:42 / km
ahr:139 max:170 shoes: Specialized Comp mountain

South trail with Flight and KD.

Quite a bit of traffic: kids, dogs, faimilies. As it should be.

Coming back a group of 6 roadies thought they should storm the trail.

Now cider on the deck.

Saturday Nov 7 #

7 AM

flexibility 40:00 [1]

8 AM

Road cycle (Basso) 1:33:30 intensity: (3:03 @1) + (6:10 @2) + (17:39 @3) + (28:18 @4) + (38:20 @5) 37.93 km (2:28 / km) +415m 2:20 / km
ahr:146 max:172 shoes: D2 2D

A bit of the moraine whilemost of the house finished sleeping. This ride put my elevation target for the year in good shape.

Today my only real target was to see if I could climb the backside of the wall of doom at 500 watts - power drifted down a bit while shifting, so my average for the climb ended up at 481. I’m ok with that for the 130m uphill.

Friday Nov 6 #

7 AM

flexibility 46:00 [1]

8 AM

weight training 40:00 [2]

Day 3 soloflex

Thursday Nov 5 #

6 AM

flexibility 45:00 [1]

12 PM

Road cycle (Basso) 59:40 intensity: (25:24 @1) + (12:22 @2) + (5:57 @3) + (6:59 @4) + (8:58 @5) 25.86 km (2:18 / km) +285m 2:11 / km
ahr:126 max:163 shoes: D2 2D

I as a bit late getting ready for guests tonight and didn’t feel I had time for my planned trip to the north Moraine. Instead I did laps to see how Strava would handle a segment with a bunch of laps: from the start, or best stretch.

I did 5 km at 22 km/hr and then went 2 km/hr faster each subsequent 5km. Average for the segment would be about 25 if Strava took the first laps, 27 if it took the faster block (at the end).

It took the first bunch, so if I use this for a TT, I will have to warm up in a different session.

Wednesday Nov 4 #

6 AM

flexibility 49:00 [1]

US election looks worse this morning than it did last night.
8 AM

Road cycle (Greenspeed ) 1:00:46 intensity: (7:58 @1) + (15:31 @2) + (16:47 @3) + (12:24 @4) + (8:06 @5) 18.27 km (3:20 / km) +185m 3:10 / km
ahr:134 max:168 shoes: Specialized SWorks road

I had about an hour to spare before getting a blood test so took a 6C bike ride instead of a 16C one.

Mostly up and down the one hill on the river path.
1 PM

Walk/hike 45:00 [1] 4.9 km (9:11 / km)

Around the river with Mrs. legal activity after a blood test - it was surprisingly difficult to convince them to do the test today

Tuesday Nov 3 #

6 AM

flexibility 46:00 [1]

7 AM

weight training 39:00 [2]

Day 2 soloflex and free weights

Monday Nov 2 #

7 AM

flexibility 49:00 [1]

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