Training Log Archive: cschneiderclimbIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
7 AM
Cycling (Z1) 50:52 [1] 12.72 mi (15.0 mph) +372ft
ahr:102 max:141 slept:7.0 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 17.6
Route: Monroe aborted rain ride. Wound up cruising around town in Zone 1 for almost an hour and then group decided to quite. I didn't argue.
Physical: Great, but Z1!
Metal: I was jazzed for a long ride with friends but the drizzle turned serious and was in no mood for a rain ride. Initially intended to ride later in the day but did chores instead.
Average speed: 17.6
Route: Monroe aborted rain ride. Wound up cruising around town in Zone 1 for almost an hour and then group decided to quite. I didn't argue.
Physical: Great, but Z1!
Metal: I was jazzed for a long ride with friends but the drizzle turned serious and was in no mood for a rain ride. Initially intended to ride later in the day but did chores instead.
Saturday Jul 30, 2011 #
10 AM
Cycling (RPE8 Z4 Hills | Z2) 3:54:58 [4] 61.13 mi (15.6 mph) +4012ft
ahr:128 max:165 slept:7.0 weight:186lbs shoes: North Wave Tri Shoes
Plan: RPE8 Zone 4 30-45 min HIlls. Zone 2 3-5 hours elsewhere.
Average speed: 16.2
HR Range Climbing: Z4 up to 163
Route: Fremont - I90 Trail - Factoria - Newport Way - 164th - Lakemont - Climb to Newcastle Golf - May Valley - licorice - TIger Mnt from North - Hobart - 200th - Francis Lk - Cedar Creek Trail - Renton - Crash - CAB Home
Physical: Felt great all day. Legs were comfortable and felt good on and between climbs. Was pushing at upper Z2 between climbs and had plenty to finish strong.
Mental: Nice to not have to think about hitting Z5 on the climbs today. Z4 is so much more enjoyable. Great motivation to start and had fun on the ride before Christine dumped it on the road!
--- Splits ---
Didn't know climbs well enough to really log splits for these climbs.
Total: 33:07 (booo. I thought it was more than that - should have done Tiger from the South by myself)
Average speed: 16.2
HR Range Climbing: Z4 up to 163
Route: Fremont - I90 Trail - Factoria - Newport Way - 164th - Lakemont - Climb to Newcastle Golf - May Valley - licorice - TIger Mnt from North - Hobart - 200th - Francis Lk - Cedar Creek Trail - Renton - Crash - CAB Home
Physical: Felt great all day. Legs were comfortable and felt good on and between climbs. Was pushing at upper Z2 between climbs and had plenty to finish strong.
Mental: Nice to not have to think about hitting Z5 on the climbs today. Z4 is so much more enjoyable. Great motivation to start and had fun on the ride before Christine dumped it on the road!
--- Splits ---
Didn't know climbs well enough to really log splits for these climbs.
Total: 33:07 (booo. I thought it was more than that - should have done Tiger from the South by myself)
Friday Jul 29, 2011 #
10 AM
Cycling (Zone1) 1:01:35 [1] 17.7 mi (17.2 mph) +267ft
ahr:123 max:137 slept:8.0 weight:186lbs shoes: North Wave Tri Shoes
PLAN: 1 Hour Zone1 (or rest day)
Average speed: 17.6
Route: home - Burke just past Mathews Beach - home
Physical: Felt great.
Mental: great motivation. Enjoyed ride.
Average speed: 17.6
Route: home - Burke just past Mathews Beach - home
Physical: Felt great.
Mental: great motivation. Enjoyed ride.
Thursday Jul 28, 2011 #
5 PM
Cycling (RPE6) 1:45:02 [3] 32.54 mi (18.6 mph) +1530ft
ahr:134 max:150 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 18.6
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont SOLO
Physical: Everything felt great today.
Mental: Easy to motivate. Great attitude on ride. Didn't even get sucked into blowing the zone. Did ride much more consistently when solo than when riding with Christine or Pensar folks. Felt good.
Average speed: 18.6
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont SOLO
Physical: Everything felt great today.
Mental: Easy to motivate. Great attitude on ride. Didn't even get sucked into blowing the zone. Did ride much more consistently when solo than when riding with Christine or Pensar folks. Felt good.
Wednesday Jul 27, 2011 #
7 PM
Cycling (RPE 9) 1:29:35 [5] 18.97 mi (12.7 mph) +1953ft
ahr:129 max:170 rhr:43 slept:6.0 weight:186lbs shoes: North Wave Tri Shoes
Plan: 1-2 Hours, RPE9 20-30 HIlls
Average speed: 13.6
HR Range Climbing: 165-170 average
Route: Warmup to Golden Gardens. Up hill through blue ridge. Blue Ridge Way repeats - 15th back to burke and home.
Physical:
Mental:
--- SPLITS ---
Lap 1: 3:34
Lap 2: 3:43 (Extended finish line here forward)
Lap 3: 3:38
Lap 4: 3:38
Lap 5: 3:44
Lap 6: 3:39
Total: 21:56
Average speed: 13.6
HR Range Climbing: 165-170 average
Route: Warmup to Golden Gardens. Up hill through blue ridge. Blue Ridge Way repeats - 15th back to burke and home.
Physical:
Mental:
--- SPLITS ---
Lap 1: 3:34
Lap 2: 3:43 (Extended finish line here forward)
Lap 3: 3:38
Lap 4: 3:38
Lap 5: 3:44
Lap 6: 3:39
Total: 21:56
Tuesday Jul 26, 2011 #
6 PM
Cycling (RPE6) 1:57:19 [3] 34.32 mi (17.6 mph) +1076ft
ahr:131 max:154 slept:9.0 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 18.1
Route: Burke + Detour - to Lk Sammamish Trail Bridge
Physical: Felt great.
Mental: Cranky at the start due to time constraints, but really enjoyed the ride and had much better attitude after ride.
Average speed: 18.1
Route: Burke + Detour - to Lk Sammamish Trail Bridge
Physical: Felt great.
Mental: Cranky at the start due to time constraints, but really enjoyed the ride and had much better attitude after ride.
Monday Jul 25, 2011 #
12 PM
Cycling 1 [0]
slept:9.5 weight:185lbs (rest day)
Pasta last night and again tonight for dinner.
Physical: Aside from being a little extra sleepy, feel great.
Mental: Nice to have day off but I can't decide if I'm excited not to be riding today or looking forward to getting to ride tomorrow.
Physical: Aside from being a little extra sleepy, feel great.
Mental: Nice to have day off but I can't decide if I'm excited not to be riding today or looking forward to getting to ride tomorrow.
Sunday Jul 24, 2011 #
11 AM
Cycling (RPE 2) 2:53:04 [3] 49.21 mi (17.1 mph) +1617ft
ahr:128 max:159 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 2-3 hours
Average speed: 17.6
Route: Home - Mercer Island CCW - South Lake Washington Loop - home
Physical: Felt better than yesterday out of the gate. Legs definitely tired and quickly empty on significant efforts. Felt good though and able to motor reasonable well until HR got higher 150's.
Metal: It's a bit tough to motivate and get out the door but have a good time once riding.
Average speed: 17.6
Route: Home - Mercer Island CCW - South Lake Washington Loop - home
Physical: Felt better than yesterday out of the gate. Legs definitely tired and quickly empty on significant efforts. Felt good though and able to motor reasonable well until HR got higher 150's.
Metal: It's a bit tough to motivate and get out the door but have a good time once riding.
Saturday Jul 23, 2011 #
8 AM
Cycling (RPE8 HIlls | RPE 2) 3:04:44 [5] 47.41 mi (15.4 mph) +3693ft
ahr:137 max:175 slept:7.0 weight:187lbs shoes: North Wave Tri Shoes
Plan: RPE8 Zone 4 30-45 min HIlls. Zone 2 2-4 hours elsewhere.
Average speed: 16.1
HR Range Climbing: low to mid 160's except odd 175 early in ride on small hill.
Route: Fremont - I90 Trail - Factoria - Newport Way - Village Park Drive - 169th - lost each other - back down to 55th/VPDr - back up to 69th - Cougar Mt Dr to Gate at Towers - Newcastle road (not up to golf course) - Lk Wa Trail - MI - Fremont
Physical: Felt funky from the start. HR jumped to 175 at first incline with very slow respiration. Not "normal" for my body. Legs felt flat all day but they did the work requested. Afternoon after ride still felt funky, a little lite headed when getting out of car while running errands. A little dehydrated too. Off day it seems. Not sick though.
Mental: Not thrilled about the work plan for the day but motivation to get on the bike was OK. Had fun on the ride and good attitude on the climbs.
--- Splits ---
Splits are a mess since we lost each other and messed up the split time on the watches. Total climb time is solid though.
Total: 43:18
Average speed: 16.1
HR Range Climbing: low to mid 160's except odd 175 early in ride on small hill.
Route: Fremont - I90 Trail - Factoria - Newport Way - Village Park Drive - 169th - lost each other - back down to 55th/VPDr - back up to 69th - Cougar Mt Dr to Gate at Towers - Newcastle road (not up to golf course) - Lk Wa Trail - MI - Fremont
Physical: Felt funky from the start. HR jumped to 175 at first incline with very slow respiration. Not "normal" for my body. Legs felt flat all day but they did the work requested. Afternoon after ride still felt funky, a little lite headed when getting out of car while running errands. A little dehydrated too. Off day it seems. Not sick though.
Mental: Not thrilled about the work plan for the day but motivation to get on the bike was OK. Had fun on the ride and good attitude on the climbs.
--- Splits ---
Splits are a mess since we lost each other and messed up the split time on the watches. Total climb time is solid though.
Total: 43:18
Friday Jul 22, 2011 #
7 PM
Cycling (Zone1) 1:10:53 [1] 17.2 mi (14.6 mph) +342ft
ahr:119 max:134 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes
PLAN: 1 Hour Zone1 (or rest day)
Average speed: 17.2
Route: home - Burke just past Mathews Beach - Cyclefest - home
Physical: Felt great.
Mental: great motivation. Enjoyed ride.
Average speed: 17.2
Route: home - Burke just past Mathews Beach - Cyclefest - home
Physical: Felt great.
Mental: great motivation. Enjoyed ride.
Thursday Jul 21, 2011 #
6 PM
Cycling (RPE6) 1:57:03 [3] 32.0 mi (16.4 mph) +1412ft
ahr:127 max:150 slept:9.0 weight:188lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 17.5
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont
Physical: Felt great. Surprisingly cold for July. Need the toe caps!!
Mental: Great. Really like the loop routes versus out and back. Chad on ride from PSA. Absolutely love mercer island on the SE side.
Average speed: 17.5
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont
Physical: Felt great. Surprisingly cold for July. Need the toe caps!!
Mental: Great. Really like the loop routes versus out and back. Chad on ride from PSA. Absolutely love mercer island on the SE side.
Wednesday Jul 20, 2011 #
7 PM
Cycling (RPE8 HIlls | RPE 2) 2:09:18 [5] 31.1 mi (14.4 mph) +2188ft
ahr:130 max:170 slept:6.0 shoes: North Wave Tri Shoes
Plan: 1-2 Hours, RPE9 20-30 HIlls
Average speed: 15.2
HR Range Climbing: 165-170 average
Route: Warmup to Golden Gardens. Up hill through blue ridge. Blue Ridge Way to 100th to Shoreline through neighborhoods. Laps on Shoreline.
Physical: Felt great. No coughs this week. Worked on better breathing technique that seemed to help 2nd lap on shoreline. Legs felt strong on way home.
Mental: As always, a little late, but still motivated to go. Great attitude on the ride. "felt easy" mentally. The high speed Innis Arden downhills with fun corners and good pavement were fun.
--- SPLITS ---
Golden Garden Dr NW: 3:30
Blue Ridge Dr. NW: 4:16
NW Innis Arden Way: 4:33
3rd Ave NE/Carlyle Hall Rd NW: 3:37
NW Innis Arden Way: 4:31
NW 100th St: 1:19
NW Esplanade: 3:43
Total: 25:29
Average speed: 15.2
HR Range Climbing: 165-170 average
Route: Warmup to Golden Gardens. Up hill through blue ridge. Blue Ridge Way to 100th to Shoreline through neighborhoods. Laps on Shoreline.
Physical: Felt great. No coughs this week. Worked on better breathing technique that seemed to help 2nd lap on shoreline. Legs felt strong on way home.
Mental: As always, a little late, but still motivated to go. Great attitude on the ride. "felt easy" mentally. The high speed Innis Arden downhills with fun corners and good pavement were fun.
--- SPLITS ---
Golden Garden Dr NW: 3:30
Blue Ridge Dr. NW: 4:16
NW Innis Arden Way: 4:33
3rd Ave NE/Carlyle Hall Rd NW: 3:37
NW Innis Arden Way: 4:31
NW 100th St: 1:19
NW Esplanade: 3:43
Total: 25:29
Tuesday Jul 19, 2011 #
7 PM
Cycling (RPE6) 2:00:16 [3] 34.45 mi (17.2 mph) +1141ft
ahr:132 max:160 slept:6.0 weight:192lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 17.6
Route: Burke + detour around construction to 1.0 hour mark at Sammamish Trail Bridge (bothell)
Physical: Legs felt great. Went just a little harder than other RPE6 sessions. One steep, short hill on the return trip through the detour was too tempting so I pushed a little and bumped up to 150bpm.
Mental: As before, this is a little late for my liking, but I didn't have any trouble getting out the door. A little sleepy at start but enjoyed the ride. Just after turn, I was a little irritable as before when I thought it was primarily food related. I think it's mostly just a dislike of out-and-back routes that I have ridden a bunch. Not very metally stimulating.
QUESTION: If we assume RPE6 is approximately 130-140 bpm (I know, not necessarily correlated), is the average for the ride supposed to be 130-140? If so, that would indicate the need to go just a bit harder to get the average up as we did today, sort of. Previously, RPE6 ahr was in mid 120's. Regardless, we are focused on sustained effort with as few starts and stops as possible ... continuous pedaling.
Average speed: 17.6
Route: Burke + detour around construction to 1.0 hour mark at Sammamish Trail Bridge (bothell)
Physical: Legs felt great. Went just a little harder than other RPE6 sessions. One steep, short hill on the return trip through the detour was too tempting so I pushed a little and bumped up to 150bpm.
Mental: As before, this is a little late for my liking, but I didn't have any trouble getting out the door. A little sleepy at start but enjoyed the ride. Just after turn, I was a little irritable as before when I thought it was primarily food related. I think it's mostly just a dislike of out-and-back routes that I have ridden a bunch. Not very metally stimulating.
QUESTION: If we assume RPE6 is approximately 130-140 bpm (I know, not necessarily correlated), is the average for the ride supposed to be 130-140? If so, that would indicate the need to go just a bit harder to get the average up as we did today, sort of. Previously, RPE6 ahr was in mid 120's. Regardless, we are focused on sustained effort with as few starts and stops as possible ... continuous pedaling.
Monday Jul 18, 2011 #
Cycling 1 [0]
slept:5.0 weight:188lbs (rest day)
Rest days don't last long, do they?! Massage today as well. Going to try to get a massage every monday for the next few weeks and see if that helps recovery (or just feels good at any rate). Any recommendations for a Seattle-based massage therapist that understands cycling muscles more than perhaps the general practitioner might?
Sunday Jul 17, 2011 #
7 PM
Cycling (RPE6) 3:01:23 [3] 50.9 mi (16.8 mph) +1261ft
ahr:123 max:158 slept:8.0 weight:188lbs shoes: North Wave Tri Shoes
Plan: RPE6 - Zone 2 - 2-3 hours
Average speed: 17.4
Route: Burke + detour around construction to 1.5 hour mark just short of Redmond.
Physical: Legs felt springy and full of attitude at this RPE. Didn't really test them for any length of time, but felt great. Hamstring didn't tighten up on ride and felt great. We'll see how it does tonight and tomorrow. I'm hoping the spike in noise from it is more to do with golf on Friday than riding or injury.
Mental: We waited out the rain today and finally made the call, reluctantly, to go at 7. Meant getting home after dark. Felt great not giving in to the less than ideal conditions, and we were rewarded with a nice sunset and no rain to speak of. Just over 1/2 way through the ride, I wasn't having much fun - not because it was difficult, but I just wanted to be home and not riding. I realized I hadn't eaten and got some food (blocks) into my system. 10 minutes later, I was having a blast. Not sure if that's cause/effect, but more attention to eating is clearly necessary even on "easy" rides.
Average speed: 17.4
Route: Burke + detour around construction to 1.5 hour mark just short of Redmond.
Physical: Legs felt springy and full of attitude at this RPE. Didn't really test them for any length of time, but felt great. Hamstring didn't tighten up on ride and felt great. We'll see how it does tonight and tomorrow. I'm hoping the spike in noise from it is more to do with golf on Friday than riding or injury.
Mental: We waited out the rain today and finally made the call, reluctantly, to go at 7. Meant getting home after dark. Felt great not giving in to the less than ideal conditions, and we were rewarded with a nice sunset and no rain to speak of. Just over 1/2 way through the ride, I wasn't having much fun - not because it was difficult, but I just wanted to be home and not riding. I realized I hadn't eaten and got some food (blocks) into my system. 10 minutes later, I was having a blast. Not sure if that's cause/effect, but more attention to eating is clearly necessary even on "easy" rides.
Saturday Jul 16, 2011 #
5 PM
Cycling (RPE8 HIlls | RPE 2) 3:02:41 [4] 50.01 mi (16.4 mph) +2918ft
ahr:135 max:169 slept:8.0 weight:191lbs shoes: North Wave Tri Shoes
Plan: RPE8 Zone 4 30-45 min HIlls. Zone 2 2-4 hours elsewhere.
Average speed: 17
HR Range Climbing: 163 - 169
Route: Started at Lk Sam State Park. Warmup to and on E Lk Sammamish. 1st climb up SE 56th St. Back to Lk Sam. Up Blk Nugget Rd - 15th Ave NE - Park Dr NE. Wildwood to Squak Mt Loop SW. Newport to W Lk Sam - Redmond - E Lk Sam back to W Lk Sam for a Zone 4 Sprint. Back to truck.
Physical: Legs solid. Cardio didn't hurt as bad as Wednesday. Pushed a little on the not-hills portion to 145 HR. Hamstring fine during ride after warmup and stretch before first hill. Tight and a little sore this evening. Stretched 30 mins.
Mental: Rain in the AM. Felt aweful in the morning. Chores, lunch, nap, a bit of chocolate, and I was perked up - ready to go. Felt great on the ride. Legs felt strong. Max HR/Respiration wasn't annoying. Great attitude on the climbs. No gym class coughs today.
--- Splits ---
SE 56th St: 375 ft - 6:17
Blk Nugget Rd: 322 ft - 4:54
Park Dr NE: 383 ft - 7:38
Wildwood (fire hydrant to END of loop): 1100 ft - 19:20 (need better start/end references - time includes short down/up w/ christine, but still in Z4)
Sprint E Lk Sam Z4: 0.96mi - 2:37
Sprint W Lk Sam (@ end of ride) Z4: 2.27mi - 5:39
Total: 46:25
Average speed: 17
HR Range Climbing: 163 - 169
Route: Started at Lk Sam State Park. Warmup to and on E Lk Sammamish. 1st climb up SE 56th St. Back to Lk Sam. Up Blk Nugget Rd - 15th Ave NE - Park Dr NE. Wildwood to Squak Mt Loop SW. Newport to W Lk Sam - Redmond - E Lk Sam back to W Lk Sam for a Zone 4 Sprint. Back to truck.
Physical: Legs solid. Cardio didn't hurt as bad as Wednesday. Pushed a little on the not-hills portion to 145 HR. Hamstring fine during ride after warmup and stretch before first hill. Tight and a little sore this evening. Stretched 30 mins.
Mental: Rain in the AM. Felt aweful in the morning. Chores, lunch, nap, a bit of chocolate, and I was perked up - ready to go. Felt great on the ride. Legs felt strong. Max HR/Respiration wasn't annoying. Great attitude on the climbs. No gym class coughs today.
--- Splits ---
SE 56th St: 375 ft - 6:17
Blk Nugget Rd: 322 ft - 4:54
Park Dr NE: 383 ft - 7:38
Wildwood (fire hydrant to END of loop): 1100 ft - 19:20 (need better start/end references - time includes short down/up w/ christine, but still in Z4)
Sprint E Lk Sam Z4: 0.96mi - 2:37
Sprint W Lk Sam (@ end of ride) Z4: 2.27mi - 5:39
Total: 46:25
Friday Jul 15, 2011 #
8 AM
Cycling (Zone1) 1:02:51 [0] 17.39 mi (16.6 mph) +288ft
ahr:124 max:144 slept:8.0 weight:189lbs shoes: North Wave Tri Shoes
PLAN: 1 Hour Zone1 (or rest day)
Average speed: 17.1
Route: home - Burke just past Mathews Beach - home
Physical: Felt great. However, I fear I failed at Zone 1. HR #'s no different than yesterday. As soon as I stop paying attention to effort, I wind up at HR 144. Subconscious RPE# there somewhere?
Mental: Pretty unmotivated to get out early, but enjoyed the ride once I got going. Pensar Golf Tournament today forced early ride. Will have to work hard not to drink too much beer today!
Average speed: 17.1
Route: home - Burke just past Mathews Beach - home
Physical: Felt great. However, I fear I failed at Zone 1. HR #'s no different than yesterday. As soon as I stop paying attention to effort, I wind up at HR 144. Subconscious RPE# there somewhere?
Mental: Pretty unmotivated to get out early, but enjoyed the ride once I got going. Pensar Golf Tournament today forced early ride. Will have to work hard not to drink too much beer today!
Thursday Jul 14, 2011 #
5 PM
Cycling (RPE6) 2:06:53 [2] 35.33 mi (16.7 mph) +797ft
ahr:122 max:146 slept:8.0 weight:191lbs shoes: North Wave Tri Shoes
PLAN: 1-2 Hours RPE6
Average speed: 17.4
Average Cadence: 85
Max Cadence: 124
FP Comments: A little bouncy in easy gearing at 120+ but felt comfortable in the high 110's. Hips steady. Hard to keep HR in Zone.
Route: home - seward park - burke to mathews beach - home
Physical: Felt great. Legs do not feel whacked by yesterdays climbs at all. I believe this may indicate I needed to spend more time going up? Couldn't have gone harder on any one climb due to cardio limitations.
Mental: Great motivation to go. First part of ride is Pensar Spandex Assassins ride - worked much better with me riding at RPE6 than full out.
Average speed: 17.4
Average Cadence: 85
Max Cadence: 124
FP Comments: A little bouncy in easy gearing at 120+ but felt comfortable in the high 110's. Hips steady. Hard to keep HR in Zone.
Route: home - seward park - burke to mathews beach - home
Physical: Felt great. Legs do not feel whacked by yesterdays climbs at all. I believe this may indicate I needed to spend more time going up? Couldn't have gone harder on any one climb due to cardio limitations.
Mental: Great motivation to go. First part of ride is Pensar Spandex Assassins ride - worked much better with me riding at RPE6 than full out.
Wednesday Jul 13, 2011 #
4 PM
Cycling (REP9) 1:23:53 [5] 18.0 mi (12.9 mph) +1784ft
ahr:133 max:175 slept:8.0 weight:191lbs shoes: North Wave Tri Shoes
Plan: RPE9 20-30 HIlls
Average speed: 13.6
HR Range Climbing: 165-170 average once up to pain threashold
Route: Warmup to Ballard. 3rd Ave W QA 1 lap. "Mt. Pleasant Cemetary" climb (way too appropriate) 5 laps (6th Ave W to 5th Ave W to top of hill)
Physical: Damn it Tom, you gave both of us the Gym Class Coughs! Legs felt strong all the way. Cardio hurt quite a bit at RPE9/10. Overall an 8.
Mental: Good motivation to go but a little apprehensive anticipating the pain planned. Great attitude on the climbs though. Interesting mental battle not wanting to give myself permission to pace through the climbs
3rd Ave Climb: 4:46
MTPC Lap 1: 3:30
MTPC Lap 2: 3:27
MTPC Lap 3: 3:41 (permission granted boooo)
MTPC Lap 4: 3:43
MTPC Lap 5: 3:38
Total: 22:45
Average speed: 13.6
HR Range Climbing: 165-170 average once up to pain threashold
Route: Warmup to Ballard. 3rd Ave W QA 1 lap. "Mt. Pleasant Cemetary" climb (way too appropriate) 5 laps (6th Ave W to 5th Ave W to top of hill)
Physical: Damn it Tom, you gave both of us the Gym Class Coughs! Legs felt strong all the way. Cardio hurt quite a bit at RPE9/10. Overall an 8.
Mental: Good motivation to go but a little apprehensive anticipating the pain planned. Great attitude on the climbs though. Interesting mental battle not wanting to give myself permission to pace through the climbs
3rd Ave Climb: 4:46
MTPC Lap 1: 3:30
MTPC Lap 2: 3:27
MTPC Lap 3: 3:41 (permission granted boooo)
MTPC Lap 4: 3:43
MTPC Lap 5: 3:38
Total: 22:45
Tuesday Jul 12, 2011 #
7 PM
Cycling (RPE6) 1:21:04 [2] ** 22.2 mi (16.4 mph) +628ft
ahr:125 max:142 slept:8.0 weight:190lbs shoes: North Wave Tri Shoes
Average speed: 16.9
Route: Burke to blockage - up 42nd Pl NE - back down lakeside - home on burke.
Physical: Felt great, lots of energy. Nice and easy pace.
Mental: Good motivation to go (a little later departure than ideal). Ok during ride - the Burke is bumpy and not much fun, but good enough. Right pedal squeeking again even after new cleats - really annoying. Machine a little loud - need to clean/lube chain. Lowered saddle 2 mm to see if it helps the right hammy.
Route: Burke to blockage - up 42nd Pl NE - back down lakeside - home on burke.
Physical: Felt great, lots of energy. Nice and easy pace.
Mental: Good motivation to go (a little later departure than ideal). Ok during ride - the Burke is bumpy and not much fun, but good enough. Right pedal squeeking again even after new cleats - really annoying. Machine a little loud - need to clean/lube chain. Lowered saddle 2 mm to see if it helps the right hammy.
Monday Jul 11, 2011 #
Cycling 1 [0]
slept:8.0 weight:190lbs
rest day
Sunday Jul 10, 2011 #
6 PM
Cycling 56:27 [3] *** 19.24 mi (20.4 mph) +1755ft
ahr:148 max:170 weight:192lbs shoes: North Wave Tri Shoes
Solo ride on Burke - Fremont (home) to 30 minute mark going north 42nd Pl NE. Supposed to be gentle ride but got excited on the way back and pushed. Felt great though.
Saturday Jul 9, 2011 #
8 AM
Cycling long (Group Ride) 3:44:00 [3] ** 70.0 mi (18.8 mph) +10364ft
ahr:134 max:171 weight:192lbs shoes: North Wave Tri Shoes
Redmond Ridge - West Snoqualmie Valley - Ben Howard - Sultan - Reiner Rd - Old Pipeline Rd - Bollenbough HIll Rd - Woods Creek - Snohomish - Sno/Monroe - Tualco - West Sno Val - Novelty HIll
Felt Great. Ride with Wilcher, Christine
Felt Great. Ride with Wilcher, Christine