Training Log Archive: gandersonIn the 31 days ending Aug 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||
Monday Aug 31, 2009 #
cycling tempo 1:10:00 [3] 34.0 km (2:04 / km)
rhr:50 slept:8.0 weight:170lbs
i figured with shorter days in the am and end of year, i can shorten the rides. i went to westbrook, smith rd mudlake rd and back in. a little cool, but not too bad. i'm suffering with a small little ach in my left knee. haven't had any discomfort for a while, so i'm not sure why aching. maybe just the change in climate as it's the knee i had surgery on years ago. a good run this morning, kept a good pace and the legs are feeling good.
Sunday Aug 30, 2009 #
cycling long 1:25:30 [3] 43.0 km (1:59 / km)
slept:6.5 weight:172lbs
sydenham rd. burrook and then the normal ride in to hwy 2. very strong west wind at the end of the ride and only felt it at the top of the climb from abbey dawn rd. really blowing at the causeway. a little run down from busy weekend and long hours (ot) at work, but still found the energy to wake up and get out this morning. suffering a bit this afternoon. legs have a good sore to them and overall the pace was relatively high, but not deadly. my weight is remaining consistent, but i still feel a littel heavy. can't explain it. i don't feel like my conditioning has really improved or worsened at the tail end of the summer. it's hard to tell by riding solo all the time, can't gauge it without other bikers around.
Saturday Aug 29, 2009 #
Note
slept:6.0 (rest day)
Friday Aug 28, 2009 #
cycling tempo 1:32:43 [3] 35.63 km (2:36 / km)
slept:8.0 weight:170.8lbs
into downtown, hwy 2 to abby dawn, to 15 and in. decent ride, i slowed it down a bit today. a nice north east wind in made the ride easy on middle rd and 15. another cold start to the day and the days are definitely shorter. it was dark when i headed out and it was around 615 hrs.
i think the bike needs a tune up tho. the gears were slipping when i was out of the saddle on the climbs.
i think the bike needs a tune up tho. the gears were slipping when i was out of the saddle on the climbs.
Thursday Aug 27, 2009 #
cycling long 1:32:43 [3] 44.32 km (2:06 / km)
slept:7.5 weight:170.8lbs
rode into work this am. Very cold start but warmed up a bit with the sun. did route up sydenham rd. to burbrook onto perth cross unity/ mills locks to a.dawn to hwy 2 in.
the only real struggle this morning would have been on j.f scott rd. for whatever reason, the legs heavy there. a.dawn was quick, but wind at back on that stretch and ride on hwy 2 was tempo all the way in.
the only real struggle this morning would have been on j.f scott rd. for whatever reason, the legs heavy there. a.dawn was quick, but wind at back on that stretch and ride on hwy 2 was tempo all the way in.
Wednesday Aug 26, 2009 #
cycling hills 35:00 [3] 17.0 km (2:04 / km)
slept:6.5 weight:171lbs
terrible nights sleep. up early (640) with kids. managed to finish the second half of spinervals video.
Tuesday Aug 25, 2009 #
cycling hills 35:00 [3] 18.0 km (1:57 / km)
slept:8.5 weight:172lbs
did half of hillacious spinervals video. ran out of time, madeleine woke up. new video and i think it's a tough one. hill workout. completed 2 of the 4 sets included and the two were 7 minute duration steady climb same gear. the 2nd set i could feel it. too bad not able to fnish complete video. try next half tomorrow or full video if able to find the time. have both kids.
Monday Aug 24, 2009 #
back and biceps 20:00 [2]
bowflex
Sunday Aug 23, 2009 #
cycling long 1:34:45 [3] 54.9 km (1:44 / km)
slept:8.5 weight:171lbs
slept in till 8 this morning. went to bed after reading to olivia (930) toast from the days early ride. it was windy today, but changing direction so i never really had any help today with the wind. it seemed to be in my face the whole ride. overall a slower pace then normal. i'm sure the conditions were a big factor for that. at times i picked it up and felt good. felt good on burbrook climb and portions of unity rd. felt good on hwy 2 treasure iland area climb, but a little week on the j.f scott rd (uphill) it was nice to get out two days in a row. i'm done now for the week as i've got girls as back to work. no more holidays. riding outside will coming to a crashing hault.
Saturday Aug 22, 2009 #
cycling long 1:42:25 [4] 54.55 km (1:53 / km)
slept:7.5 weight:171lbs
westbrook, odessa , millhaven rd. to bath rd run. no real wind either direction. on millhnaven rd i was going a fast steady pace, 38-39 km/h. i slowed a bit initially on bath rd heading back into town, but for some reason i pick it up again near amherstview and all the way thru unitl collins bay rd.
Friday Aug 21, 2009 #
back and biceps 20:00 [2]
slept:8.0 weight:172lbs
bowflex upper body. extra day rest off bike i think was a wise decision.
Thursday Aug 20, 2009 #
Note
slept:8.0 weight:173lbs (rest day)
trip to ottawa.
Wednesday Aug 19, 2009 #
cycling long 1:37:25 [4] 53.65 km (1:49 / km)
rode to bath. thru the town and then back into kingston. west wind the ride home was faster. i felt great right from the start. the day off the bike the day earlier was a good idea. headign to ottawa with the kids on thurs. so another day off good. hopefully i can finish the week strong with fri sat and then afternoon spin into work on sunday. then indoor training mon thru the week. what little climbs i did today i felt good other then the centennial bridge. tired by that point from the pace the other part of the ride.
Tuesday Aug 18, 2009 #
back and biceps 20:00 [2]
slept:9.5 weight:173lbs (rest day)
rest day on the bike, but managed a light bowflex workout. we are all suffering from a cold and i'm the last to catch it. so far just a sore throat but i'm sure the cough will follow.
Monday Aug 17, 2009 #
cycling tempo 47:00 [2] 22.0 km (2:08 / km)
slept:8.0 weight:171lbs
no legs at all today. actually woke and fell back in bed and forced myself up. i guess i should have slept because i was not into it at all right from the start. i picked it up a bit on bath rd back into town, as well as going up over the centennial overpass, went hard and felt strong. but most of the 22 k's were just spinnig the pedals.
Sunday Aug 16, 2009 #
cycling hills 1:43:00 [4] 50.63 km (2:02 / km)
slept:7.5 weight:170lbs
hwy 2 to kingston mlls locks montreal to elliot home. very good ride. the hills i felt very comfortable on. recovery good at the top each time. a few times again thru the ride, i felt tired, then recovered a bit then managed to maintain a decent speed. most tired was at the top of kingston mills locks hill at montreal st. and again at elliot ave near division. other then that felt really strong even after a good hard effort yesterday. beats being on the trainer.
Saturday Aug 15, 2009 #
cycling tempo 1:10:00 [4] 37.39 km (1:52 / km)
slept:9.0 weight:171lbs
went for late afternoon run. westbrook rd to unity/ mudlake thru odessa to taylor kidd and to mel's parents. good ride, windy, but maintained a good pace. over 30 km/h h the whole way. had problems with front wheel the air in the tube was off and stopped twice to let air out and pump it back up. that killed my momentum and some time. good ride overalll tho.
Friday Aug 14, 2009 #
cycling hills 47:00 [3]
slept:6.5 weight:172lbs
uphill grind work out. completed the entire session this time. felt great. found it hot in the basement even with the fan on me. i've done the uphill grind video a few times now and i feel stronger on it and i truely believe it is making a difference when out on the road.
Wednesday Aug 12, 2009 #
cycling 35:00 [2]
slept:6.5 weight:170lbs
did a light spin. and some hill type intervals on the indoor bike today. late leaving work (4am) and not able to ride in before work today, but managed to get a decent ride inside.
it'll most likely be the same tomorrow as i have the girls, but i may pass on the bike to do a upperbody, i need to increase my core work as it's been lacking.
it'll most likely be the same tomorrow as i have the girls, but i may pass on the bike to do a upperbody, i need to increase my core work as it's been lacking.
Tuesday Aug 11, 2009 #
cycling tempo 1:30:00 [3] 47.8 km (1:53 / km)
ahr:138 max:150 slept:6.5 weight:172lbs
did unity to montreal over the locks to hwy 2 and in. very good ride except that until i hit hwy 2 i suffered from a real minor stomach cramp and it would not go away. i think i ate too late prior to going out and was just too full. over the course i felt good then a little tired then good again, but the wind was sort of all over the place and i'm sure that had something to do with it. nice to get outside for a ride for a change. the three bigger climbs today i felt very good on. burbrook rd climb is a killer and i went up that fast and recovered well on cordukes rd. battersea was alittle slower but the wind was in my face. the hwy 2 climb at abbey dawn was a steady tempo ride up. i hooked up with a guy at the intersection and i paced up behind him and he was given it all and struggling and i maintained a nice even pace. it was nice to make a comparison to someone else to gauge my fitness.
Monday Aug 10, 2009 #
cycling tempo 33:00 [4]
ahr:138 max:142 slept:8.0 weight:169lbs
planned on ride to work. thunderstorms in the forecast and had to pass for an indoor session. really went hard today on 33 mins of spinervals session. i couldn't finish because i simply ran out of time to prepare for work. looking back the weather held off and i could have ridden in.
it was a good workout regardless. hope tomorrows clear as i'm ready for ride in.
it was a good workout regardless. hope tomorrows clear as i'm ready for ride in.
Sunday Aug 9, 2009 #
cycling hills 38:00 [3]
rhr:56 slept:8.0 weight:171lbs
did spinervals uphill grind. home all day with girls, mel working. madeleine slept and then woke up so didn't finish the workout. i missed about 10 mins. the missed workouts and the missed rides outside are starting to bum me out a bit. the weather has been an issue and now it the shorter days that are going to be a problem for me.
Saturday Aug 8, 2009 #
back and biceps 20:00 [2]
did an upper body workout on the bowflex for the first time in a long time. going to try to do at least two a week and slowly build up to more gym time as the fall rolls around. my arms have shrunk big time and i know my strength up top has diminished a bit.
Friday Aug 7, 2009 #
cycling tempo 30:00 [3]
slept:7.5 weight:170lbs
managed to get my weight down a bit over the last week. a little less beer and some better diet has helped out. i could only muster a 30 mins spin on the trainer today at lunch. i pushed it a bit and maintained a steady tempo. i had the gears at a 53 x 19 for most of the ride and tried to keep a decent cadence going. worked up a good sweat and although it was a short ride, i felt it.
Thursday Aug 6, 2009 #
cycling tempo 1:18:00 [2] 32.0 km (2:26 / km)
slept:8.0 weight:174lbs
after the first two rides in and the second being quite quick. i had to slow it down a bit. i came in off burbrook to colehill to unity and down montreal into work and then with the ride home came to approx 32 km for the day. the legs were a little tired and mentally i just didnt have the drive to give it anymore then just a recovery ride. i've done very few of them thru the year anyways, so i was due. i didn't push it on the hills at all, i just sort of coasted. it was nice to go at a decent pace. 27-30 km/h
Wednesday Aug 5, 2009 #
cycling tempo 1:19:00 [4] 41.3 km (1:55 / km)
slept:8.0 weight:174lbs
did same loop as day before. completed the km's in 1hr 7 mins. and that was with a stop for a slipped chain. rode home tonight after work. around 12 mins. gave me just shy of 42 km for the day. the legs hurt getting home after being at work all day. the wind was deadly right in my face the whole way home.
Tuesday Aug 4, 2009 #
cycling tempo 1:10:00 [4] 36.0 km (1:57 / km)
slept:8.5 weight:173lbs
ride before work. struggled a bit to wake up. managed tho and felt pretty good once i got to the top of hwy 2 hill. the wind was at my back for that part and managed a decent speed around 40 km/h. abbey dawn and middle rd. the wind was tough and the weather changed too. The rain came down pretty hard. I felt good even tho it was a strong head wind all the way in. It was cold once i got to the station, and the legs felt heavy. It's been a while since they felt like that. Overall, very happy with the effort and glad i got out.
Monday Aug 3, 2009 #
cycling tempo 1:17:00 [2] 36.0 km (2:08 / km)
ahr:118 max:122 slept:9.0 weight:174lbs
had the girls today, mel back to work. could only find time for a 35 min spin on the trainer. hopefully rides each morning to work. should be able to get in b/w 35 and 40 km rides for the next 4 days. so will be close to my 4-5 hours a week riding.
Sunday Aug 2, 2009 #
Note
slept:9.0 weight:176lbs (rest day)
the diet and the holiday consumption of booze has added a little weight to the belly. i'll get it back. anyways needed to take a rest. i had some home reno's on the go this week and really busy with the girls. i was pretty tuckered out.
Saturday Aug 1, 2009 #
cycling long 2:09:00 [3] 66.0 km (1:57 / km)
slept:7.0 weight:173lbs
put on a few pounds this week over holidays. lots of bbq's and lots of beer and other things. today's ride was fantastic compared to yesterday's mess with the bee sting and the lousy flat tire. wen tthe same way and went to deer ridge lane and up concession 4 and back to 15 then thru town. i estimated 60 km. it worked out to be 66 km. i felt a little sluggish on 4th concesssion for a bit, then recovered. then the hill at jocyviller rd and middle rd killed me. the rest of the way i recovered again and felt nice and strong on 15 and back into town. i hurt again on queen st. but had nice easy tempo home. great ride all together. i think a sleep in tomorrow although it would be my last day for an outdoor ride for a bit. i may take the sleep. it was a busy week with the kids playing and being outside. pretty tired and don't want to risk injury or sick. then again i love the morning rides. it's my only peace.