Training Log Archive: richfIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
running 1:15:00 [3] 8.0 mi (9:22 / mi)
Watching world cup highlights
Sunday Jun 29, 2014 #
running 15:00 [5] 1.0 mi (15:00 / mi)
xtrain 50:00 [1]
Saturday Jun 28, 2014 #
bike (mtb) 1:40:00 [2]
fatigued from last night
Friday Jun 27, 2014 #
running 2:00:00 [5] 8.0 mi (15:00 / mi)
Bad news is again get mixed up in something where I am going to lose the right big toe nail.
bike 20:00 [1]
Thursday Jun 26, 2014 #
elliptical trainer 50:00 [3]
swim 16:00 [2]
weights 31:00 [2]
Wednesday Jun 25, 2014 #
running 40:00 [1] 2.0 mi (20:00 / mi)
running 1:00:00 [4] 4.0 mi (15:00 / mi)
good- Able to press close to full speed without pain
bad- still noticeable tension in the right hamstring when I really strike a ball on the right side
Tuesday Jun 24, 2014 #
rest 1 [1]
(rest day)
just too busy
Some late night bike maintenance trying to hunt down a noise on the s-works that has recently moved form annoying to concerning. Narrow it down to either the bearing or the free hub body being gone on the rear wheel I'm using for commuting. It's the original hub to the sworks so it's got multi thousand miles off road and on, second rim, third or fourth cassette, etc it's due. Opt to have LBS take the hub disassembly and check on part availability with a $ cap. Good news is it's not the frame as the bushing kit for this is no longer available.
Monday Jun 23, 2014 #
elliptical trainer 15:00 [3]
weights 30:00 [3]
swim 15:00 [2]
xtrain 15:00 [3]
Sunday Jun 22, 2014 #
running 55:00 [2] 5.0 mi (11:00 / mi)
bike 1:35:00 [2]
Saturday Jun 21, 2014 #
rest 1 [1]
(rest day)
Friday Jun 20, 2014 #
running 1:15:00 [3] 5.0 mi (15:00 / mi)
Thursday Jun 19, 2014 #
running 30:00 [1] 3.0 mi (10:00 / mi)
weights 29:00 [3]
swim 13:00 [2]
Wednesday Jun 18, 2014 #
rest 1 [1]
(rest day)
Tuesday Jun 17, 2014 #
bike (commuting) 1:08:00 [3]
Mid-day inbound after mornign calls (work dinner)
Moving fast totally solo at just mid 120s hr and having missed the two longest lights
90 degrees and 6 mph tailwind
bike (commuting) 1:15:00 [3]
slight headwind typical pack weight
no one out at 11 pm so able to roll steady at decent speed
worried a little about deer strike so riding center path for most part with light on high
splits 20, 52, 115
surprised to see the drops in time today as with the HR monitor I'm sure neither leg was high intensity effort and it's hot.
So I skim through the AP charts on a monthly interval. The injury driven switch of more bike for less run, MTB outings, and weather for bike errands instead of car all contributed to the most time saddle time I've put in in a while. PLus work/home are cooperating a bit for more total volume. Still less than half of volume "back in the day" but if this could hold for another month I'll be looking for events to lap the Epic on a closed course.
The s-works commuting rear wheel is creaking a ton both ways especially when under sustained high torque. Shows true and dished fine and no obvious loose spokes. Tension feels low overall. Can't remember if this was ever gauged and fully retensioned following break-in after being rebuilt a few years back. Regardless need to get a gauge on it.
Monday Jun 16, 2014 #
running 1:06:00 [3] 7.0 mi (9:26 / mi)
seems ok
maybe try some soccer this week
7:08/10:42/7:50/11:45
weights 28:00 [3]
swim 12:00 [2]
Sunday Jun 15, 2014 #
rest 1 [1]
(rest day)
hopefully an end to the injury box
Saturday Jun 14, 2014 #
bike (mixed) 2:35:00 [5]
(injured)
Supermoto interval day
Haven't done this in a while as it's a race conditioning ritual involving more sufferfest time than leisure. Toady I figure I'm good for 1.5 hours of out and mostly back on the rail trail linked to 1 hour of single track back home all on a full suspension with 29*2.1 knobbies at 40psi. The general plan for the "road" section is warm up for 20 min then in the fast zones pace whatever fast roadies and triathletes go by using max effort to hang (usually 4-5 min) then rest and repeat on more or less a 10 min cycle. That turns into highest intensity I've put in this year. Fully destroyed by the time I hit the MTB trail system on the way back my bike handling is a mess and the way back is maybe zone 2 but overall the workout is huge.
Didn't get a pre-ride HR number but yesterday's resting pre swim was 51. Back home after 10min in a lawn chair HR still at 77.
Friday Jun 13, 2014 #
swim 11:00 [3]
(injured)
elliptical trainer 22:00 [5]
(injured)
Thursday Jun 12, 2014 #
running 50:00 [3] 5.0 mi (10:00 / mi)
(injured)
testing the leg press to 7:00 for a bit
feels tight
try some jumps on the hardwood and definite twinges probably should sit out season finale tomorrow
weights 28:00 [3]
(injured)
Wednesday Jun 11, 2014 #
running 40:00 [1] 3.0 mi (13:20 / mi)
(injured)
10 min walking
bike (commuting) 1:14:00 [4]
(injured)
Sqeezed in a few calls after the run so tight on time. Had started to roll easy waiting for a roadie to tuck in behind but despite a parade going he other way nothing on my side. Resolved to just lock out the suspensions and buckle down 31 to the bw, 58 to the chicane, so moving good in the middle.
It's funny but even on a commute I can feel how much better I'm handling the bike with all the riding of late.
Note after log review looks like new house PRs are 112 in and 118 return.
xtrain 5:00 [1]
(injured)
Tuesday Jun 10, 2014 #
bike (Commuting) 43:00 [1]
(injured) (rest day)
Monday Jun 9, 2014 #
swim 11:00 [1]
(injured)
running 42:00 [1] 4.0 mi (10:30 / mi)
(injured)
weights 27:00 [3]
(injured)
xtrain 10:00 [1]
(injured)
Sunday Jun 8, 2014 #
running (trail) 1:03:00 [1] 5.0 mi (12:36 / mi)
(injured)
swim breaks included but going really easy on the leg and some walking
bike (mtb) 1:35:00 [3]
(injured)
interestingly I rode the same timed section as yesterday
while there was a pre ride run today there was no pack today (maybe 10-15 lbs) and unlike yesterday I cleaned all sections
clearly much faster on a couple tight sections I was optimistic this would be a burner so I look at the watch and ….
10:52 vs yesterday's 10:27
not what I expected
2 data points isn't a statistically useful sample but it suggests the epic may be subtle fast on sections without transmitting to me just how fast
maybe the gradual climbs and rollers?
more to come at some point
Saturday Jun 7, 2014 #
bike 45:00 [2]
(injured)
bike (mtb) 55:00 [4]
(injured)
with pack because they left my bag behind
timed single track loop form yesterday 10:27
swim 10:00 [1]
(injured)
Friday Jun 6, 2014 #
bike (Mtb) 3:00:00 [3]
(injured)
Press the pace on the new flow sections. Better of 2 laps is 10:31.
Thursday Jun 5, 2014 #
swim 10:00 [1]
(injured) (rest day)
running 40:00 [1] 4.0 mi (10:00 / mi)
(injured) (rest day)
Wednesday Jun 4, 2014 #
running 20:00 [1] 2.0 mi (10:00 / mi)
(injured)
elliptical trainer 15:00 [4]
(injured)
weights 26:00 [3]
(injured)
Monday Jun 2, 2014 #
bike (commuting) 45:00 [1]
(injured)
swim 10:00 [1]
(injured)
running 30:00 [1] 2.0 mi (15:00 / mi)
(injured)
elliptical trainer 30:00 [4]
(injured)
weights 25:00 [3]
(injured)
Sunday Jun 1, 2014 #
bike (mtb) 2:10:00 [2]
(injured)
Only hamstring pain is when powering the upside of stream crossings
swim 5:00 [1]
(injured) (rest day)