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Training Log Archive: tommyturbo

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+ft
	MTB	14	35:23:00	351.6	(9.9/h)	565.85	(16.0/h)	34974
	Cycling	8	24:08:00	370.0	(15.3/h)	595.46	(24.7/h)	25835
	Walking	3	2:43:00	9.8	(3.6/h)	15.77	(5.8/h)	986
	Hiking	2	1:49:00	6.0	(3.3/h)	9.66	(5.3/h)	1037
	Total	27	64:03:00	737.4	(5:13)	1186.73	(3:14)	62832
averages - weight:153.3lbs

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Thursday Jun 30, 2016 #

MTB 3:00:00 [4] 30.5 mi (10.2 mph) +2753ft
ahr:112 max:142 weight:154lbs shoes: SW MTB 2014 Bling

GR-Duthie-Soaring Eagle Second greatest fear not realized...After learning that I would be off the bike for months and not two weeks, my second greatest fear was that I would take a year to re-learn how to ride a mountain bike well. Tomorrow marks four weeks since I have been back riding MTB. I feel like I am riding better than ever, albeit not as fast.

Wednesday Jun 29, 2016 #

MTB 3:23:00 [3] 34.2 mi (10.1 mph) +3058ft
ahr:114 max:142 shoes: SW MTB 2014 Bling

GR-D-Soaring Eagle 2x with Scott

Tuesday Jun 28, 2016 #

MTB 2:39:00 [4] 28.0 mi (10.6 mph) +2621ft
ahr:122 max:151 shoes: SW MTB 2014 Bling

GR-Duthie-Soaring Eagle DOMS/IOMS combo...Can one have both instant and delayed muscle soreness?:) My legs have felt tired since Saturday's Chelan Century, which was by far the longest and hardest ride I have done since...last year's Chelan Century. Riding hard climbs on Sunday likely didn't help.

Monday Jun 27, 2016 #

Note
(rest day)

Sunday Jun 26, 2016 #

Cycling 2:06:00 [4] 28.1 mi (13.4 mph) +2589ft
ahr:115 max:147 shoes: SW road 2013

Manson CCW climbs Perfect desert storm. I was getting tired and hot, my back started to ache on the steep climbs, and I was running out of water. I wanted to hang out with everybody back at the house, and I missed Tracy:) So I skipped my last climb to the golf course and headed home.

Saturday Jun 25, 2016 #

Cycling 6:47:00 [4] 100.7 mi (14.8 mph) +8048ft
ahr:129 max:165 shoes: SW road 2013

Chelan Century 2016. The weather was perfect, but it was a hard ride. I rode with Tim, John, and Chris. It was the slowest I have ever ridden the Century. It was weird to have good energy, but having to work hard to not go fast. I'm guessing I am about 50% of the way back, fitness-wise.

Friday Jun 24, 2016 #

Note
weight:153.4lbs (rest day)

Thursday Jun 23, 2016 #

Hiking 51:00 [2] 2.6 mi (3.1 mph) +669ft
weight:153lbs (rest day) shoes: Scott Kinabalu Supertrack

Squak Mountain

Wednesday Jun 22, 2016 #

MTB 3:10:00 [4] 32.7 mi (10.3 mph) +2975ft
ahr:118 max:152 weight:154lbs shoes: SW MTB 2014 Bling

GR-Duthie-Soaring Eagle 2x I missed the 2016 sweet spot, but maybe that's a good thing...Normally the trails are in fantastic shape from mid-May until early to mid-June, and that is the time of the year that I ride the fastest. The winter mud is gone, but the dampness of the trails prevents the release of the zillion marble-sized rocks that wreak havoc with grip on summer trails. The trails are usually deserted mid-week, and the high sun offers great contrast in the woods. Perhaps the hot and dry late spring weather this year limited the sweet spot to a few days? In any case, I wasn't back riding MTB during this year's sweet spot, and that is OK, because I am not riding fast anyway. It's just as well that I missed prime time.

Tuesday Jun 21, 2016 #

Walking 56:00 [1] 3.4 mi (3.6 mph) +315ft
weight:153.2lbs (rest day) shoes: Scott Kinabalu Supertrack

Sycamore-Park Pointe-Creekside Trails

Monday Jun 20, 2016 #

MTB 2:39:00 [4] 27.7 mi (10.5 mph) +2556ft
ahr:115 max:143 weight:152.8lbs shoes: SW MTB 2014 Bling

GR-Duthie-Soaring Eagle School's out for summer...Duthie was busier than normal for a Monday, but it was good to see a lot of people riding with their kids. The trails were deserted at Soaring Eagle, but I did have to dodge some leftover weekend horse poop. I felt a bit tired from yesterday's REP 7-8 road climbs.

Sunday Jun 19, 2016 #

Cycling 2:01:00 [4] 27.4 mi (13.6 mph) +3396ft
weight:152.4lbs shoes: SW road 2013

Highlands 3.0 Grand Ridge 1.0

Saturday Jun 18, 2016 #

Walking 52:00 [1] 3.0 mi (3.5 mph) +328ft
weight:153.4lbs (rest day) shoes: Scott Kinabalu Supertrack

DT Issy-Park Point-Sycamore with Tracy. I cancelled the Meet the Team Ride this morning due to rain, so I guess it was fitting that Tracy and got rained on during our walk.

Friday Jun 17, 2016 #

MTB 3:36:00 [4] 36.1 mi (10.0 mph) +3028ft
weight:153.4lbs shoes: SW MTB 2014 Bling

GR-Duthie-Soaring Eagle Grand Ridge had the rain while Soaring Eagle had the rainbow...Wednesday's night's storm yielded rain at GR, while normally wetter SE was bone dry. I rode to my last shoulder PT appointment before I hit the trail.

Thursday Jun 16, 2016 #

MTB 1:22:00 [4] 13.0 mi (9.5 mph) +1467ft
ahr:109 max:143 weight:153.2lbs shoes: SW MTB 2014 Bling

Grand Ridge microclimates...We only had 3/16" of rain at the house, but the trails were a different story. Normally I get a pretty good idea of how much moisture to expect by evaluating back yard low spots, the rain gauge, and how breezy it has been. I was fooled today, and the trails were so wet that there had been some trail erosion. I wasn't in the mood to ride on messy trails so I cut it short to save some energy. Assuming it doesn't rain tonight, it should be sweet tomorrow.

Wednesday Jun 15, 2016 #

MTB 2:25:00 [4] 23.9 mi (9.9 mph) +2762ft
ahr:124 max:151 weight:153.2lbs shoes: SW MTB 2014 Bling

Grand Ridge-Duthie s+f=n...s (bike handling skills)+f (fitness)=n (MTB Nirvana) fr (fitness recovery)=2d (duration in months off of bike) sr (bike handling skills recovery)=.10d. After only a little over a week back on the MTB, I feel like I have regained 90% of my basic bike handling skills. I won't be trying any of the fancy stuff for awhile. With three months off of the road bike and five months off of the MTB, I have a ways to go in terms of fitness, but I am making steady and consistent progress.

Tuesday Jun 14, 2016 #

Walking 55:00 [1] 3.4 mi (3.7 mph) +343ft
weight:153.2lbs (rest day) shoes: Altra Olympus 2.0 11.5

Sycamore-Park Pointe-Creekside Trails

Monday Jun 13, 2016 #

MTB 3:06:00 [4] 28.8 mi (9.3 mph) +3212ft
ahr:113 max:142 weight:153.2lbs shoes: SW MTB 2014 Bling

GR-Duthie-HP-PP Two bikes and five deer day...I surprised a doe and two tiny, tiny fawns. One baby followed mama off trail and uphill. The other little one bolted down the trail in front of me. It's amazing how well such a young animal can run. Today was my first post layoff 3 hour/3k climbing MTB ride.

Sunday Jun 12, 2016 #

Cycling 2:28:00 [4] 36.2 mi (14.7 mph) +3405ft
ahr:128 max:161 weight:153.8lbs shoes: SW road 2013

Highlands 2.0 Grand Ridge 1.0 Eastgate Factoria

Saturday Jun 11, 2016 #

Note
weight:153.2lbs (rest day)

Friday Jun 10, 2016 #

MTB 2:04:00 [4] 20.1 mi (9.7 mph) +2105ft
ahr:113 max:147 weight:153.2lbs shoes: SW MTB 2014 Bling

GR-HP-PP Yes indeed, I am excited to be back riding my mountain bike...I was thinking DOB for today, but I changed my mind when the sun came out just as I finished my shoulder rehab exercises. It's great to be able to spontaneously jump on the bike and ride to the trails straight from the garage. Today makes eight straight riding days, five of them MTB, with the last three straight days MTB. The shoulder feels good.

Thursday Jun 9, 2016 #

MTB 2:03:00 [4] 19.6 mi (9.6 mph) +2435ft
ahr:113 max:140 weight:152.8lbs shoes: SW MTB 2014 Bling

Grand Ridge MTB To crash or not to crash and becoming a 75%er...After spending five months off of the mountain bike while recovering from shoulder surgery, I have been back riding for a week. Even though MTB riding had nothing to do with my surgery, I have been thinking about how I want to ride going forward. I decided to write on my cycling blog about my new philosophy: http://tomsbicycleblog.blogspot.com/2016/06/mounta...

Wednesday Jun 8, 2016 #

MTB 2:14:00 [4] 20.7 mi (9.3 mph) +2287ft
ahr:111 max:140 weight:153lbs shoes: SW MTB 2014 Bling

Grand Ridge-High Point-Park Pointe MTB

Tuesday Jun 7, 2016 #

Cycling 2:23:00 [3] 38.8 mi (16.3 mph) +2130ft
ahr:117 max:142 weight:153.2lbs shoes: SW road 2013

Medina-Kirkland-Redmond Perfect Goldilocks Summer Day. Not too cool when I left (77), not too hot when I got home (85), and light wind and traffic. I'm looking forward to many more days just like today.

Monday Jun 6, 2016 #

MTB 1:31:00 [3] 14.4 mi (9.5 mph) +1565ft
ahr:116 max:151 weight:154lbs shoes: SW MTB 2014 Bling

Grand Ridge MTB Trifecta of going slow...Not so hot fitness, not so hot skills, and not so hot interest in riding hard. The last is a good thing, since it will be awhile before I have the muscle strength to ride harder anyway. On the positive side, the skills were about 50% sharper than when I rode on Friday, but I'm still 75% off from where I was before I had to stop riding in January.

Sunday Jun 5, 2016 #

Cycling 3:22:00 [4] 59.0 mi (17.5 mph) +2495ft
ahr:129 max:153 weight:154.2lbs shoes: SW road 2013

Mercer CW-SLWa-Renton-Maple Valley-Hobart Bring on the Sizzling Seattle Heat...Sizzling being relative, compared to most of the rest of the US. The occasional blazing hot afternoons that interrupt our normal perfect summer weather would just be run of the mill days in most locales. I like riding in the heat, especially when I finish before the hottest part of the day. It was 87 when I finished riding, but it is currently 92 at the house. I rode non-stop again today.

Saturday Jun 4, 2016 #

Cycling 1:35:00 [2] 25.6 mi (16.2 mph) +665ft
weight:154.2lbs shoes: SW road 2013

Marymoor OAB with Tracy. Tracy is picking up the pace, as we passed 14 riders with her cruising along on the front.

Friday Jun 3, 2016 #

MTB 2:11:00 [4] 21.9 mi (10.0 mph) +2150ft
ahr:117 max:151 weight:153lbs shoes: SW MTB 2014 Bling

PPointe/Grand Ridge/Duthie Back in the MTB saddle again for the first time in five months. "Ride conservatively" was my mantra today, not "be cautious," which turns into tentativeness on the MTB. I had no issues with the shoulder. It doesn't seem like I need to re-learn how to ride from scratch, but I have plenty to work on.

Thursday Jun 2, 2016 #

Hiking 58:00 [1] 3.4 mi (3.5 mph) +368ft
weight:152.6lbs (rest day) shoes: Scott Kinabalu Supertrack

Creekside-ParkPointe-Sycamore hike.

Wednesday Jun 1, 2016 #

Cycling 3:26:00 [3] 54.2 mi (15.8 mph) +3107ft
ahr:115 max:140 weight:152.6lbs shoes: SW road 2013

Redmond-Kirkland-Medina-Mercer Island CCW Holiday week traffic easy like Sunday morning...Traffic was very light everywhere I rode today. Yesterday had to be one of the best day's of the year to ride to places that are jammed on summer holidays, and the roads were quiet when I rode to Snoqualmie Falls and Rattlesnake Lake. Lots of people are out of town. Light traffic and never getting off of the bike today made for good flow, even if I was tired and riding slowly.

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