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Training Log Archive: cschneiderclimb

In the 30 days ending Nov 30, 2011:

activity # timemileskm+ft
  Cycling7 13:36:26 217.16(16.0/h) 349.48(25.7/h) 12025
  Indoor Cycling4 5:06:51
  Run4 2:40:14 17.71(9:03) 28.5(5:37) 1909
  Skiing - on area1 2:30:00
  Other1 45:42
  Total17 24:39:13 234.87 377.98 13934
averages - sleep:7.3 weight:185.3lbs

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Wednesday Nov 30, 2011 #

4 PM

Indoor Cycling 1:30:14 [4]
ahr:144 max:175

Plan: 60-90 Z2, 3x8 Z3+ ramping last minutes, 5 RBI
Physical: Felt great. The saddles on those stationary bikes are absolute torture devices! Good to be getting into a regular routine here.
Mental: Just fine during workout. Solid motivation to train hard after what feels like a little break from the routine AND it hasn't hurt that I've gone to listen to Tyler Farrar talk the past two nights. Very fun to get a peak into his life.

Tuesday Nov 29, 2011 #

Note
(rest day)

Feel great.

Monday Nov 28, 2011 #

6 PM

Indoor Cycling 1:30:07 [3]
ahr:148 max:165

Plan: 60-90 Z2, 3x8 Z3+ ramping last minutes, 5 RBI
Physical: Felt great. Had a bit of confusion with my gear. HR monitor locked on to Christine's strap, so I rode the first half hour trying to figure out why my RPE didn't match HR! Went mostly by RPE entire ride, so HR numbers are approximate.
Mental: a little whimpy about riding at the gym, but happy enough to do the work well. Still don't have a space for the trainers, so we rode at the WAC on better stationary bikes.

Sunday Nov 27, 2011 #

Note
(rest day)

Some interesting body parts are sore from skiing. A few muscles in the butts, lower back core muscles (sore in a good way), and a little soreness in the obliques. Nice that the quads were never burning and aren't sore today - typically, that is not the case.

Saturday Nov 26, 2011 #

9 AM

Skiing - on area 2:30:00 [3]

Don't really know how to log this and it probably doesn't matter that much. Let me know if you want me to do something else.

Full day, 6 hours (estimated 2.5 hours of actual ski time), in the rain being driven by 30-40 mph winds. Very proud that we all kept skiing that sheit. Snow was very buttery and nice though. Knee (L) and all body parts did very well. Cycling definitely helped the legs be ready for ski season ... I'd give cycling a 6 or 7 out of 10 for ski prep exercise quality.

Friday Nov 25, 2011 #

Note
(rest day)

Thursday Nov 24, 2011 #

12 PM

Run 23:21 [4] 2.88 mi (8:06 / mi) +48ft 7:59 / mi
ahr:154 max:172

Nice run. Felt great. Wet and windy but fun. Good to do a little work before the turkey feast.

Wednesday Nov 23, 2011 #

Note
(rest day)

Tuesday Nov 22, 2011 #

6 PM

Other 45:42 [2]
ahr:112 max:164

Run warm up for 10 minutes. 5x1 full speed intervals with 30 sec between. Ski conditioning class remainder of time. Squats, lunges, planking, mountain climbers, etc. Lots of lower body, abs, back.

Monday Nov 21, 2011 #

6 PM

Indoor Cycling 1:03:23 [5]
ahr:147 max:169

Indoor cycling class.

Sunday Nov 20, 2011 #

Note
(rest day)

Travel day back to seattle.

Saturday Nov 19, 2011 #

Note
(rest day)

More walking.

Friday Nov 18, 2011 #

2 PM

Run 1:04:51 [3] 7.79 mi (8:19 / mi) +850ft 7:33 / mi
ahr:148 max:178

NYC run along Hudson River Park. Battery Park up to E 23rd and back to Battery. Felt great. Longest run in a few years. Body did great without any new pains or injuries during run or after. Beautiful day - sunny and chilly.

Thursday Nov 17, 2011 #

Note
(rest day)

Lots more walking!

Wednesday Nov 16, 2011 #

Note
(rest day)

Walked a good 6 or 7 miles around NYC!

Tuesday Nov 15, 2011 #

Note
(rest day)

Travel NYC

Monday Nov 14, 2011 #

Run 24:12 [5] 3.15 mi (7:41 / mi) +250ft 7:09 / mi
ahr:157 max:176

Nice run to fred myers and back. Data logging screwed up a bit and didn't record full length of run (adjusted to known route distance). Held sub-seven min pace for last mile+. Felt great. No problems with body, but I'm sure to be sore for the next few days.

Sunday Nov 13, 2011 #

Note
(rest day)

Not intended to be a rest day. Didn't need a rest day. Too many chores and preparations for trip this coming week ... that's my excuse and I'm sticking to it.

Saturday Nov 12, 2011 #

10 AM

Indoor Cycling 1:03:07 [5] 0.0 mi
ahr:151 max:186

First spin class at Sound Mind and Body. Stationary bikes (LeMond). Didn't love them at all, but felt good to get the heart going. Felt strong and happy. I was going very hard at the peak HR, but I kind of doubt I hit 186. More likely high 170's or low 180's.

Friday Nov 11, 2011 #

Note
(rest day)

Thursday Nov 10, 2011 #

Note
(rest day)

ride tonight ... failed. Had dinner and relaxed instead! Kind of felt that a rest day was necessary. Had a hard time motivating to get out, and then, literally minutes after that decision, we were both wanting to ride! Crazy mix of emotions. I had to run up a couple of hills to kill the urge to get out. Fun though.

Wednesday Nov 9, 2011 #

7 PM

Cycling 2:03:22 [4] 33.27 mi (16.2 mph) +1762ft
ahr:127 max:175

Plan: Intensity day. Z2/Z2+ with variable Z4/Z5 intervals or TT.
Route: Mercer Island CCW
Physical: Oh boy, overcooked still from this weekend. Had pretty good legs until we hit the first hill on MI. From them on, everything was flat. Pushed as hard as possible but not much in the tank.
Mental: Got home feeling quite tired and unmotivated but we suited up and headed out anyway. Glad we did. Beautiful night. Happy riding even though the intensity day turned out quite flat.

Tuesday Nov 8, 2011 #

6 PM

Cycling 1:10:28 [2] 20.42 mi (17.4 mph) +403ft
ahr:127 max:158 slept:6.0 weight:185lbs

Plan: Z1/Z2 1-2 Hours
Route: Burke to closure
Physical: Nice easy ride. Felt good but didn't push it to test the legs at all trying to rest them well.
Mental: Good motivation. Ok ride. Burkane was annoying tonight. Lots of wet leaves to make a person cautious.

Monday Nov 7, 2011 #

Note
(rest day)

Feeling good but glad for a rest day.

Sunday Nov 6, 2011 #

11 AM

Cycling 1:59:23 [3] 32.87 mi (16.5 mph) +1935ft
ahr:134 max:166

Plan: Z1/Z2 1-2 Hours
Route: Mercer Island CCW with Chao
Physical: Oooof. Legs still feeling the big ride yesterday, but they did surprisingly well considering. Went a lot harder than I intended because of my ridding partner, but we had a great time.
Mental: Excellent. Crazy great weather for riding in November!
Tibialis Note: Everything was sore after hill repeats wednesday night including the tibialis. That said, it did great on the long ride yesterday and no problems today. It is still acting a little different than the left leg, but nothing significant and no impact to riding duration, intensity, or frequency that I can tell. I'm a little curious to see how it would do on a really long day. I have made some small adjustments to my pedaling technique when I can remember to do it ... keep toe down through stroke and try to isolate at the ankle so as not to activate tibialis too much.

Saturday Nov 5, 2011 #

8 AM

Cycling 15:59 [2] 4.11 mi (15.4 mph) +65ft
ahr:128 max:143

Plan: Long ride with Z3/Z4, 3-5 Hrs
Route: Vashon + Maurey from Fremont - aborted start because I forgot all my extra clothes! Had to go back and get them. I want credit for the time though - it was COLD!
9 AM

Cycling 4:46:16 [4] 77.84 mi (16.3 mph) +5573ft
ahr:146 max:167 slept:8.0 weight:185lbs

Plan: Long ride with Z3/Z4, 3-5 Hrs
Route: Vashon + Maurey from Fremont - ballard bridge to magnolia w/out hills - home via capitol hill.
Physical: Felt great. Consciously went out hard and kept intensity high as long as I could to make sure I had nothing left at the end of the day. Really out of gas by cap hill on the way home. Although route was a bit different than 'normal', managed to up average pace by over 2 mph and take 30 minutes off route time compared to Jun and Aug ride (most of this is riding alone, but also being able to keep the intensity up ... I think).
Mental: Excellent. Absolutely gorgeous day. Fun to do Vashon alone (first time). Nice to be able to keep moving to stay warm. Very cold morning but managed temp pretty well throughout the day.
Temp: 37-50 typical mix of clothing worked well all day. Rode with backpack and extra clothing options but didn't really have to take advantage of it. Changed to dry shirt on ferry ride back - nice but didn't make that much difference.

Thursday Nov 3, 2011 #

6 PM

Cycling 2:09:04 [3] 32.87 mi (15.3 mph) +1418ft
ahr:128 max:171 shoes: North Wave Tri Shoes

Plan: Z1/Z2 1-2 hours
Route: MI CCW
Physical: Great. Went a little harder than Z2 since there will be no riding this weekend for Christine.
Mental: Excellent. We had a great ride. Not sure why this was so much fun, but we both agreed that it was more fun that usual.

Wednesday Nov 2, 2011 #

7 PM

Run (Hill Repeats) 47:50 [5] 3.89 mi (12:18 / mi) +761ft 10:22 / mi
ahr:141 max:178

Plan: Intensity day. Z2/Z2+ with variable Z4/Z5 intervals or TT.
Route: Bailed on the ride - winter bikes not ready and big storm brewing outside. Ran hill repeats on QA (4x) and finished with 2.5 mile run kenyan style
Physical: We haven't done hill repeats since last winter. Both CD and I were able to actually run the hill now! That was never possible before eventhough we tried. Kind of cool to see another bit of evidence of the improved fitness levels.
Mental: Good, but I would rather have ridden. A little worried about the Tibialis since running would theoretically be worse for it than riding. No problems with that or the achilles, even after the run. Good indications of healing accomplished.

Tuesday Nov 1, 2011 #

6 PM

Cycling 1:11:54 [2] 15.78 mi (13.2 mph) +869ft
ahr:126 max:154 slept:8.0 weight:186lbs

Plan: Z1/Z2 1-2 Hrs + 3x2 FP
Route: QA up 3rd - dravus - thorndike - mag blvd - locks - golden gardens - fremont (not a great route - hard to maintain any pace with all the stops/starts)
Physcial: Excellent. Fresh legs, nice to get out and see the sunset from magnolia, felt great in the cold air.
Mental: excited to be riding
Temp: 47, clear, no wind. Arm warmers with wind front shirt, tights, vest, wind jacket, new foot covers. Getting the hang of temp regulation in the cold weather. Very comfortable most of the ride. Uphill/downhill requires a lot of stripping/dressing!

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