Training Log Archive: ganderson

working evenings this weekend. not a great sleep, the last few have actually not been real good. managed a decent workout with 21 mins on spin bike (at work) including some cadence work to warm up, then steady tempo for 5 more and finished to the 20 min mark with tension higher and tempo (hill work). finished the last 25 mins with full body workout including chin ups and ab work. able to pull off 6-7 chin ups now, so im either lighter or getting stronger. was only able to do 4 at one time. "nice work."

don't laugh at me aaron.

strange bike ride today. high east wind to battle down unity rd. over the locks. for some reason it didn't help me a whole lot on hwy 2 coming back in. i didn't realize that a portion of montreal st. from unity to 401 has been torn up. it was gravel and dirty and i was very worried about a flat tire. i managed to get thru it and it brought the pace down a bit. i kept it around 30 km for most of the ride (i think) but i lost time for sure with traffic lights when started the ride and the road work. it was nice to get out again. there is only a few rides left in the year now. i'll be lucky to see 5 more outdoor sessions.

decent ride on the trainer. the heart rate was a littel high for most of the ride and even racing a bit for the rest of the day. i noticed it come down a bit as the evening rolled around, but it was definitly going a littel quicker then normal. the rest of me felt fine, so no explanation for the h rate being high. the level of ride was around a three, but the pace i was at i can recall being around a heart rate of maybe 135 +, not often in the high 140's.

not much to put down. not great sleeps in the past week. have managed a couple gym workouts which is good and the cycling time is decreasing. hope to ride in to work this weekend to get some km's. today was just a spin and ended off with some higher intensity rpm's.

upper body work out.

light warm up on the bike prior to lifting

spin work out to workout the kinks from the queens weekend. felt pretty good even tho sleep was limited.