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Training Log Archive: cschneiderclimb

In the 31 days ending Aug 31, 2011:

activity # timemileskm+ft
  Cycling18 43:16:19 712.87(16.5/h) 1147.25(26.5/h) 46632
  Total18 43:16:19 712.87(3:39) 1147.25(2:16) 46632
averages - sleep:7.4 weight:186.6lbs

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Wednesday Aug 31, 2011 #

7 PM

Cycling (1x20 Z3 2 hours) 1:53:37 [3] 32.89 mi (17.4 mph) +1583ft
ahr:135 max:158 slept:8.0 weight:186lbs shoes: North Wave Tri Shoes

Plan: Z2 1x20 Z3 2 hours
Average speed: 17.4
Route: Mercer Island normal route CCW 1 lap.
Physical: New strain/pull in right quad. Don't feel it on the bike but pain at other times walking or stretching. DIdn't seem to cause any problems. Legs felt great tonight on entire ride.
Mental: Excellent. Starting to get a little colder and darker!!!

Tuesday Aug 30, 2011 #

7 PM

Cycling (Z1/Z2 1-2 Hours) 1:07:51 [2] 20.39 mi (18.0 mph) +290ft
ahr:136 max:150 slept:6.0 weight:185lbs shoes: North Wave Tri Shoes

Plan: Z1/Z2 1-2 hours
Average speed: 18.0
Route: Burke to closure then home.
Physical: Felt great. Hard to keep it in zone tonight.
Mental: Excellent. Rock solid resolve and motivation lately. Feels good.

Monday Aug 29, 2011 #

Note
(rest day)

Sunday Aug 28, 2011 #

Note
(rest day)

Intended to ride but got hung up and ran out of time. Hope that's not too bad for the training plan. Feeling great after yesterday's ride though.

Saturday Aug 27, 2011 #

7 AM

Cycling (Z4 or Kenyan) 5:32:32 [5] 81.87 mi (14.8 mph) +12204ft
ahr:137 max:164 slept:8.0 weight:185lbs shoes: North Wave Tri Shoes

Plan: RPE8 Zone 4 30-45 min Hills. Zone 2 elsewhere -or - Kenyan finish. 3-5 hours total
Average speed: Average MOVING speed 15.1 (important because my goal for the day was to beat 15. Ave Speed 14.8
Route: Crystal Mountain Blvd (bottom at entrance to park) to Paradise and back. Took off at 7pm Friday and stayed at Crystal Lodge. Nice option to get an early start and not feel like insane dawn patrol. Very quiet and solid sleep there.
ALTITUDE QUOTED: Serious question over what the true altitude gain was today. Definitely not the Garmin quoted 12K. Guessing at 9K or less. Goal accomplished though ... about the same or more than Whistler at about the same or more distance. Sweet.
INTENSITY: Don't know if this counts at a "5" or a "4", but it hurt like a 5!
Physical: THAT was hard but I have a whole body smile from it. I did absolutely great until the last 15 minutes climbing up to Cayuse pass. I went for it Kenyan style a little early and paid the price. Felt GREAT up to that point. Felt like crap after that point but still jammed as hard as possible to the top. All day, cadence was strong and in the 90's to low 100's while in high Z3 or low Z4. I think I saw clear evidence of altitude in my HR by referencing RPE and noting HR was higher than normal. I stuck with RPE rather than follow HR and slow down out of fear of running out of juice. I think this was a good call. Judging by the wall I hit on Cayuse, I used up most of what I had to give. I intended on riding up to Crystal and having Christine bring the car up, but I wanted none of that when the time came. We chose not to ride Crystal Mt Blvd based on your recommendation, seeing the road Friday night (note that they have repaved large chunks of it, so it's better but not great), and finally, starting with a 6 mile downhill at 6:45 and 51 degrees sounded stupid.
Mental: Rock solid all day, but when I hit the wall, I got a little pissed. I'm starting to understand the mental pressure to push better than I ever had. Pretty easy when you feel strong. Going deep takes so much more.

Friday Aug 26, 2011 #

Note
slept:6.0 weight:185lbs (rest day)

Resting is hard but I'm getting the hang of it.

Thursday Aug 25, 2011 #

5 PM

Cycling (2x15 Zone 3 | 2 hours) 2:44:17 [3] 45.01 mi (16.4 mph) +1883ft
ahr:129 max:165 slept:6.0 weight:186lbs shoes: North Wave Tri Shoes

Plan: 2x15 Zone 3 | 2 hours
Average speed: 16.4
Route: Fremont - Mercer Island normal route both directions - Fremont.
Physical: Wasn't quite recovered from tuesday. Felt it mostly at the end of the ride. Felt good, weirdly, to be tired and still making the effort to stay in the zone. Was not hard to stay at the upper end of Z3, but the legs clearly were not full of attitude tonight.
Mental: Solid motivation to get out on the ride but got a little annoyed with the pace of the ride. Pensar guy coming back from a shoulder injury told me he was going to take it easy, but I didn't think it would be as easy as that. My fault. I should have asked more quesitons and convinced him to ride a different route.

Wednesday Aug 24, 2011 #

Note
slept:8.0 weight:186lbs (rest day)

Feeling good but not rest riding today to try to recover from yesterday's hard ride. Not too sure if not riding or riding easy works best for me. Need more time to test/understand this.

Tuesday Aug 23, 2011 #

5 PM

Cycling (2X15 Z3 | 2h Z2) 2:21:56 [4] 41.96 mi (17.7 mph) +1862ft
ahr:135 max:178 slept:6.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: 2x15 Zone 3 | 2 hours
Average speed: 16.8
Route: Fremont - Mercer Island normal route both directions - Fremont.
Physical: Felt great. Nice deep energy in both legs and lungs. Rode a fair bit harder than planned and harder than we've ridden MI in a long time. Had Manny and Roger with us and it was clear that staying in Z2 wasn't going to work. Still got the time in for Z3, but spent 23 mins in Z4 and 17 min in Z5. Hit 178 on a tackling sprint up the back side hill after pulling for 10 minutes into the bottom of the climb when Christine and Manny both sandbagged me. Love it. Felt great but need to really rest up now for Thursday if I can.
Mental: Great evening ride. Super excited to ride with these guys and was excited to ride even before I knew they were going. I'm glad I pushed hard tonight even if it was more intensity than plan. I learned a bit about riding with others and going hard with the fitness I have on-board. Easy to over estimate what can be done. I couldn't have sustained that pace for 5 hours, so for Whistler, need to grow up fast or pay the price!

Monday Aug 22, 2011 #

Note
slept:7.5 weight:187lbs (rest day)

Feeling groovy

Sunday Aug 21, 2011 #

5 PM

Cycling (Z1/Z2 Easy Ride) 1:29:52 [1] 22.55 mi (15.1 mph) +472ft
ahr:103 max:136 slept:9.0 weight:184lbs shoes: North Wave Tri Shoes

Plan: Z2 2 hours
Average speed: 15.1
Route: Fremont - Burke to Golden Gardens - Fremont - Burke to 75th - Fremont
Physical: Legs felt great but we were going very easy. Rode with Christine and Manny. HOT!
Mental: Great motivation

Saturday Aug 20, 2011 #

7 AM

Cycling (RPE8/Z4 30-45 Z2 or Kyn) 5:05:16 [4] 82.97 mi (16.3 mph) +7397ft
ahr:131 max:168 slept:4.0 weight:185lbs shoes: North Wave Tri Shoes

Plan: RPE8 Zone 4 30-45 min Hills. Zone 2 elsewhere -or - Kenyan finish. 3-5 hours total
Average speed: 16.3
Route: Fremont - MI - newport way to Olympus - Tiger N - Tiger S - May Valley - Licorice - Newcastle golf - Sommerset - MI - home. THE SIX PACK is in the books!!! This is the ride from your log on July 4, 2010. We were 20 miles further than your distance and a fair bit more vertical reported on the garmin (GPS altitude data is questionable), not sure what happened with distance delta.
Physical: I hereby renounce my claim to world class rester. Here's what happened ... 16 hour work day on friday. Home late. Tried to go to sleep early as we had a 3 pm date on Saturday forcing an early start. Didn't get to sleep until 12. Woke up at 4am and couldn't get back to sleep. Felt shitty and completely unmotivated at the start of the ride but went anyway. Progressively felt better throughout the day, but clearly was a notch down from "normal". Consciously chose to just go for a ride and not have the training mentality today. That resulted in a much lower HR overall and a slower pace, but I just didn't have it in me to go hard today. I didn't look at my HR monitor once! The mental choice made all the difference in happiness on this ride. Overall, had a great day. Pushed at the end a bit (NOT kenyan) and I clearly had more gas in the tank.
Total: Didn't track it, but had to have been 45+ minutes.

Friday Aug 19, 2011 #

Note
slept:7.0 weight:185lbs (rest day)

Rested well. Felt good.

Thursday Aug 18, 2011 #

5 PM

Cycling (2X15 Z3 | 2h Z2) 2:39:43 [3] 45.61 mi (17.1 mph) +1964ft
ahr:130 max:161 slept:8.0 weight:185lbs shoes: North Wave Tri Shoes

Plan: 2x15 Zone 3 | 2 hours
Average speed: 17.8
Route: Fremont - Mercer Island normal route both directions - Fremont.
Physical: Legs felt great. I hereby congratulate myself on world class resting :-)
Mental: Great. Fun riding with Prochy on the Pensar ride tonight. Loved it, and loved riding with a similarly paced rider ... even if he was on a 29'er with front suspension! I know he was in a zone or more above me!!

Wound up riding a bit extra tonight as the group was fragmented from the start. CD was late so we completed one lap, turned around until we passed her going the opposite direction, turned around, rode with her for the rest of the way, and on home.

Wednesday Aug 17, 2011 #

Note
slept:8.5 weight:185lbs (rest day)

We both rested well today and hope to be feeling good tomorrow.

Tuesday Aug 16, 2011 #

6 PM

Cycling (2X15 Z3 | 2h Z2) 2:18:42 [3] 41.09 mi (17.8 mph) +1716ft
ahr:131 max:164 slept:8.5 weight:186lbs shoes: North Wave Tri Shoes

Plan: 2x15 Zone 3 | 2 hours
Average speed: 18.3
Route: Fremont - Mercer Island normal route both directions - Fremont.
Physical: Legs weren't great. I overcooked it on the Z1 ride last night I think. I hereby promise to work harder at rest/recovery! Still was able to do the workout without problems, went hard, felt good even if legs were a little flat.
Mental: Starting late was a bummer but got into the ride after getting warmed up. Beautiful evening to ride.

Monday Aug 15, 2011 #

7 PM

Cycling (Z1 Easy Ride) 1:07:33 [1] 20.42 mi (18.1 mph) +271ft
ahr:125 max:133 slept:8.0 weight:189lbs shoes: North Wave Tri Shoes

Plan: Rest day
Average speed: 18.6
Route: Burke to closure
Physical: Felt great. Took it easy.
Mental: Very psyched to ride tonight.

Sunday Aug 14, 2011 #

Note
slept:7.5 weight:185lbs (rest day)

Feeling very good today. Should have ridden to see how legs felt but slept in, worked, and did chores instead. Will ride 1h Z1 tomorrow unless I hear otherwise from you.

Saturday Aug 13, 2011 #

1 PM

Cycling (RPE8/Z4 30-45 Z2 or Kyn) 4:30:10 [4] 78.32 mi (17.4 mph) +5351ft
ahr:139 max:168 slept:9.5 weight:187lbs shoes: North Wave Tri Shoes

Plan: RPE8 Zone 4 30-45 min Hills. Zone 2 elsewhere -or - Kenyan finish. 3-5 hours total
Average speed: 17.4
Route: Fremont - MI - 68/69th - Coal Ck Pkwy - May V - Licorice - Tiger from N - Tiger from S - Cedar Grove - Cedar R Trail - 154th - 142/144/4/138/Coal Ck Pkwy - Newcastle to 6 Penny Lane - Lk Mnt - Forest Dr - MI - Fremont
Physical: Felt really solid today. This is the hardest we've ridden since starting with Tom. I feel like I took most everything out of the tank by the end of the ride.
Mental: Absolutely enjoyed the ride today even if it did hurt by the end. Good motivation to go even though we didn't leave until 1pm.
Total: 75 min Guessing a bit here by adding up time from the elevation graph of the ride, but it was more than plan. We both gave a big effort for the last 40 minutes in an attempt to be like the Kenyans. It felt like we finished strong (as strong as we could anyway).
I now HR doesn't count, but in the hopes of giving you an idea of effort today ...

For the entire ride:
Z1 1h17
Z2 1h23
Z3 1h9
Z4 56
Z5a 14
Z5b 1
Z5c 0

Average HR in last 40 min = 152. Max 167.

What else can I tell you to help understand if we did the Kenyan style correctly?

Friday Aug 12, 2011 #

Note
slept:8.0 weight:188lbs

Feeling so-so. Trying to rest extra hard to be ready for tomorrow. Have something going weird with my gut and have a bunch of little bumps on my arms. Not sure what's going on, but it's like I ate something that didn't agree with me or that I'm slightly allergic to.

Thursday Aug 11, 2011 #

5 PM

Cycling (1x20Z4 | 2h Z2) 1:56:13 [3] 33.76 mi (17.4 mph) +1542ft
ahr:133 max:157 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: 1x20 Zone 4 | 2 hours
Average speed: 18.1
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont with PSA.
Physical: Legs weren't that perky today but they felt good. Towards the end of the ride, Z2 felt like a little more effor than I expected. Didn't sleep that well last night.
Mental: Great motivation. I was a little bummed my legs weren't fully recovered from Tuesday.

Wednesday Aug 10, 2011 #

Note
slept:7.5 weight:188lbs (rest day)

Physical: Legs felt a little sluggish going up stairs today. I'm glad as the ride last night was so fun, it felt like I wasn't working enough.
Mental: a little bummed that I didn't get to ride the 1h Z1. Work just got the best of me, and considering the sluggish legs, probably good to rest for Thursday.

Tuesday Aug 9, 2011 #

7 PM

Cycling (1x20Z4 | 2h Z2) 1:54:59 [3] 33.32 mi (17.4 mph) +1427ft
ahr:134 max:158 slept:7.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: 1x20 Zone 4 | 2 hours
Average speed: 18.0
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont
Physical: Everything felt great. Loved the Z3 time. Might have gone a little harder than planned as I couldn't quite remember what HR numbers were Z3. Was targeting between 146 and 155, but I think 152 may be more appropriate as the edge of Z3. We also specifically tried to maintain pace for Z2 a little better on this ride with good success. Spent significantly less time in Z1. I assume that is a good thing.
Mental: Great motivation and really enjoyed the ride.
QUESTION: if the slightly higher intensity is still "about" the right RPE, should the HR number be adhered to more strictly?

Monday Aug 8, 2011 #

Note
slept:8.0 weight:187lbs (rest day)

Sunday Aug 7, 2011 #

11 AM

Cycling (RPE6) 1:52:13 [2] 28.04 mi (15.0 mph) +1664ft
ahr:119 max:155 slept:9.5 weight:186lbs shoes: North Wave Tri Shoes

Plan: RPE6 - Zone 2 - 2 hours
Average speed: 16.0
Route: Fremont - a bit past Shoreline normal route - Fremont
Physical: Felt great even on the hills. Better on hills there than hills home.
Metal: Great. Looked forward to the ride. Route isn't the best on a Sunday afternoon.

Saturday Aug 6, 2011 #

9 AM

Cycling (Z2 + Z4 Hills) 2:21:18 [4] 38.57 mi (16.4 mph) +3531ft
ahr:137 max:174 slept:7.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: RPE8 Zone 4 30-45 min Hills. Zone 2 elsewhere. 2-3 hours total
Average speed: 17.0
Route: Drove to fauntleroy ferry then did the normal vashon loop with Manny.
Physical: Felt absolutely great. 2 years ago, Manny killed us on this ride. Although he hasn't been riding much, we returned the favor x3 today. Good fun for all as we joked about it after killing him in the early hills. Got a little excited from town to ferry and went hard. HIt 173 and sustained it for a couple of minutes, but it felt great.
Mental: Thrilled. Love it!
Total: 37:23

Friday Aug 5, 2011 #

Note
slept:6.0 weight:187lbs (rest day)

Feeling great. Really want to ride tomorrow.

Thursday Aug 4, 2011 #

5 PM

Cycling (RPE6) 2:03:58 [1] 32.71 mi (15.8 mph) +1545ft
ahr:118 max:158 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: RPE6 - Zone 2 - 1-2 hours
Average speed: 16.6
Route: Fremont - Mercer Island normal route 1 lap CCW - Fremont with Christine and Hollman.
Physical: Everything felt great.
Mental: Great motivation and really enjoyed the ride.

Wednesday Aug 3, 2011 #

6 PM

Cycling (RPE9) 1:22:01 [5] 17.2 mi (12.6 mph) +1682ft
ahr:126 max:173 slept:8.0 weight:189lbs shoes: North Wave Tri Shoes

Plan: 1-2 Hours, RPE9 15-20 HIlls
Average speed: 13.5
Route: Warmup to Locks. Then Disco Hills. 40th to Vermont and Utah.
Physical: Felt a little shakey all ride and got the gym class coughs to a small degree. Legs felt good once I got going though and felt like I pushed as hard as I normally do. Utah finish sprint was flat and interesting that I could easily add 5-8 bpm to max HR in the flats. There's more there that I haven't figured out how to access on the steeper sections. Had a bit of indigestion during and after the ride. I think lunch is still bugging me (teriyaki chicken).
Mental: Very excited to get on the ride. A little disappointed after the first climb as I expected a bit more pop after the legs felt so good yesterday. Suspect something was off with the body today in general.
--- SPLITS ---
Vermont Lap 1: 3:39
Utah Lap 1: 3:48
Vermont Lap 2: 3:41
Utah Lap 2: 4:00
Vermont Lap 3: 3:37 (on this climb I found a new groove on the rivets. Felt stronger and time appears to agree with that since it was the last interval and the best time up Vermont)
Total: 18:45

Tuesday Aug 2, 2011 #

8 PM

Cycling (RPE6) 54:08 [2] 16.19 mi (17.9 mph) +248ft
ahr:129 max:151 slept:6.0 weight:190lbs shoes: North Wave Tri Shoes

Plan: RPE6 - Zone 2 - 1 hour
Average speed: 18.6
Route: Burke past Mathews Beach
Physical: so THIS Is what fresh legs feel like?! Really hard to stay in zone today.
Mental: Excited to get back on the bike. Clean bikes are so pleasant to ride and feel so much faster. Fun.

Monday Aug 1, 2011 #

Note
slept:7.0 weight:189lbs (rest day)

Everything's going good. Feel good and actually a little bummed I'm not riding today since yesterday was such a bust.

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