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Training Log Archive: cschneiderclimb

In the 31 days ending Oct 31, 2011:

activity # timemileskm+ft
  Cycling13 23:01:42 384.02(16.7/h) 618.02(26.8/h) 17510
  Other2 8:46:20 17.64(29:50) 28.39(18:32) 5256
  Gym Elliptical2 2:26:26
  Stairs1 49:10 0.01(82:25:23) 0.02(51:12:55) 1300
  Total18 35:03:38 401.67 646.43 24066
averages - sleep:7.3 weight:185.3lbs

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Monday Oct 31, 2011 #

Note
(rest day)

Sunday Oct 30, 2011 #

8 AM

Other (Hiking) 2:16:43 [2] 5.3 mi (25:48 / mi) +2383ft 18:06 / mi
ahr:1 max:1 slept:8.0 weight:185lbs

Palouse Pheasant Hunt: Day 2. AM hunt only. Huge hills again. No HRM. Nice walk but no birds. Feet are NOT ready to spend that much time in the hiking boots on steep side hills! Lots of new blisters to show for the effort. Body did great though. No trouble from tibialis either from riding last week or hiking this weekend. Happy for that, and I hope it keeps up. If we get a warm-ish, sunny day one of these weekends, I'll be eager to amp it up and get a 5+ hour ride in to see how it goes.

Saturday Oct 29, 2011 #

7 AM

Other (Hiking) 6:29:37 [2] 12.34 mi (31:34 / mi) +2873ft 25:52 / mi
ahr:117 max:163 slept:6.0 weight:184lbs

Palouse Pheasant Hunt: Hiked all over creation looking for birds. Pretty good workout with lots of up and down hills chasing after the dogs. Went hard up a few hills chasing after the dogs and trying to get some intensity. AM hunt, lunch, PM hunt. No luck. Very tough spring on the birds this year. Lucked out with blue skies, light wind, mid-50's.

Friday Oct 28, 2011 #

11 AM

Cycling 1:07:16 [2] 20.41 mi (18.2 mph) +417ft
ahr:130 max:148 slept:7.0 weight:184lbs

Plan: Z1/Z2 1-2 hours - actually, plan was rest day, but this is a makeup ride since I couldn't ride last night.
Route: Burke to closure
Physical: Great. Went a little harder than Z2 since there will be no riding this weekend.
Mental: Great.

Thursday Oct 27, 2011 #

Note
(rest day)

Supposed to ride but work got in the way.

Wednesday Oct 26, 2011 #

6 PM

Cycling 2:02:29 [5] 34.11 mi (16.7 mph) +1812ft
ahr:135 max:174 slept:7.0 weight:184lbs

Plan: Intensity day. Z2/Z2+ with variable Z4/Z5 intervals or TT.
Route: Mercer Island CCW
Physical: Felt very tired and flat after work. I was also a bit intimidated by the cold and prospect of rain this evening. Honestly, I was dreading the workout. Got dressed, got out there, and had an absolute blast on this ride. Felt great. Went hard with ease and happiness. Cold and weather were not an issue with clothing choice tonight. Legs felt it but kept going. Went slow in the rain on the way home. I think we did the "intensity day" much better this week.
Mental: As above. Good times.
Temp: 50. LIght rain last 25 minutes. Big improvement in clothing choice and comfort. Went back to climbing strategy - rode with little on upper body (craft wind front shirt, arm warmers), tights. Worked well at high efforts. Wind vest after slowing down on way home. Hat back on at madison street. Long gloves. Nice to be reasonable comfortable on a night like tonight. TIghts are definitely causing more leg energy to be exerted especially the muscles that lift the legs on the up pedal stroke.

Tuesday Oct 25, 2011 #

Cycling 1:08:22 [2] 20.38 mi (17.9 mph) +359ft
ahr:136 max:152 slept:5.0 weight:185lbs

Plan: Z1/Z2 1-2 hours
Route: Burke to closure
Physical: Felt great.
Mental: Excellent. Excited to ride in the colder weather and see how the kit works out.
Temp: 49. Icebreaker, aero long sleeve jersey, tights, full gloves, toe covers. A little chilly at start, fine while riding at Z2, cold after stopping, cold at end of ride at Z1 but ok at Z2. So much sweating! It's not even cold yet!?!?

Monday Oct 24, 2011 #

Note
(rest day)

all good!

Sunday Oct 23, 2011 #

12 PM

Cycling (Volpe) 3:34:51 [4] 56.92 mi (15.9 mph) +2664ft
ahr:134 max:169 slept:8.0 weight:186lbs

Plan: Long ride with Z3/Z4, 3-5 Hrs
Route: Fremont to Lakemont for apple pressing party - west lake sam - burke to Fremont.
Physical: Felt great. Legs, tibialis, lungs, everything happy and thrilled to be a bit tired from a long ride.
Mental: Excellent
Temp: 57, light wind, partial sunshine. arm warmers, normal jersey, windstopper vest, fingerless gloves. Nice combination for today.

Saturday Oct 22, 2011 #

2 PM

Cycling (Volpe) 2:01:02 [2] 31.24 mi (15.5 mph) +1205ft
ahr:125 max:162 slept:9.0 weight:185lbs

Plan: Z1/Z2.
Route: Burke with detour to bothel bike and ski and back.
Physical: Got the winter bikes (volpes) out for a shake down cruise today after finalizing fits and pedal details. Bike are definitely slower, but we also were messing with clothing and other details. Leg is great. Not quite ready to say that I can do whatever I want with it, but it's good. Plan to test it on a longer ride tomorrow.
Mental: solid. A little frustrated messing with gear at times, but ok. Adjuting to the volpes is interesting - it's an effort*time game rather than looking at speed or average speed at all. More than that, we both felt stuck in the mud a bit as the bikes just aren't as efficient. We'll definitely get used to it, and I look forward to the first ride back on the cervelo after being off it for a long period of time.
Temp: 63. Way over dressed with a few new pieces, a cold house, and a pretty warm day even though it was wet.

Friday Oct 21, 2011 #

Note
(rest day)

This rest day sure was full of a lot of work! I don't feel rested at all, but the legs do. That's what matters.

Thursday Oct 20, 2011 #

8 PM

Cycling 1:10:00 [2] 17.49 mi (15.0 mph) +1043ft
ahr:133 max:160 slept:8.0 weight:184lbs

Plan: Intensity day. Z2/Z2+ with variable Z4/Z5 intervals or TT.
Route: Golden Gardens - Blue Ridge Drive - toward Innis Arden - football game watching - Fremont direct via 24th.
Physical: Everything felt great tonight at this pace. Legs felt good on the hills. Tibialis did not bother me one bit today (great news).
Mental: Still very very motivated to ride. Love testing new gear.
Temp: 52. New Castelli Aero Rain Lite Jersey - leggings. A little chilly with this outfit at the start and when I stopped to watch the game. Had to put on the beenie and wind shirt but was still quite cold unless working at Z2.

Wednesday Oct 19, 2011 #

6 PM

Cycling 1:56:02 [4] 32.77 mi (16.9 mph) +1913ft
ahr:129 max:166 slept:8.0 weight:184lbs shoes: North Wave Tri Shoes

Plan: Intensity day. Z2/Z2+ with variable Z4/Z5 intervals or TT.
Route: Mercer Island CCW
Physical: We really rode Z1/Z2ish to MI then Z3+ mostly with some Z4/Z5 around the loop and on hills home. I think the plan intended a bit more effort, so we'll have to focus on that next wednesday. Legs felt pooped out a bit. I'm guessing getting back into a regular riding schedule might have something to do with that. Felt great though. The tibialis is noticeable throughout the day, but doesn't seem to get worse or complain at all while riding. It's solid enough to keep going with the plan and be careful about the duration. Frequency clearly has some impact on the happiness of the leg.
Mental: Solid and happy on the bike.

Tuesday Oct 18, 2011 #

6 PM

Cycling 1:12:22 [2] 20.43 mi (16.9 mph) +409ft
ahr:128 max:156 slept:6.0 weight:185lbs

Plan: Z1/Z2 1-2 Hours 3x2 min FP
Route: Burke to closure
Physical: Everything felt great. Absolutely great. A little worried about the leg as it continues to talk to me, but it did fine on the ride and fine on the FP.
Mental: Beautiful evening for a ride. Very happy to get out.
Temp: 60. leg and arm warmers. Wind shirt to start but took it off 3 minutes in and was fine rest of ride even at this slow pace.

Monday Oct 17, 2011 #

Note
slept:6.0

Leg talking to me a little bit. Will stick with plan until the talk turns into more of a scream.

Sunday Oct 16, 2011 #

5 PM

Cycling 2:02:04 [4] 32.83 mi (16.1 mph) +1841ft
ahr:143 max:173 slept:10.0 weight:186lbs

Plan: 2 hour Fun Ride
Route: Mercer Island CCW
Physical: Legs felt great considering yesterday's effort. Still quite fresh at the start of the ride. A little tired by the end, but not bad. Leg is working like a champ without symptoms.
Mental: Very happy to ride today even if we had way too much wine last night. The ride was supposed to be punishment for our errant ways, but it actually helped ditch the hang over. Got really excited part way through the loop and upped the effort to bury a guy that was "riding with attitude" as CD put it.
Temp: 50 degrees, leg/arm warmers, wind shirt, new full gloves, toe warmers. Kept wind jacket on all ride. Toe warmth problem is fixed. Fingers froze. Generally too chilly with big efforts and then slower ride home. New clothing order placed!

Saturday Oct 15, 2011 #

8 AM

Cycling (Benchmark - Cougar Zoo) 17:34 [5] 2.36 mi (8.1 mph) +1028ft
ahr:171 max:177 slept:7.0 weight:186lbs shoes: North Wave Tri Shoes

BENCHMARK
Route: Courgar Zoo
Length: Long
Start: Crosswalk at bottom of hill right at turn
End: Bus Stop
Bike: Cervelo RS
Weather: 48 degrees, overcast, fog, dry roads, no rain, no wind
Distance: 2.36 miles
Elevation Gain: 1028
Average Speed: 8.1
Max Speed: 18.0
Average HR: 171
Max HR: 177
Average Cadence: 77
Max Cadence: 107
Time: 17:34
Notes: I did this climb completely backwards. Goal was to reverse split and finish strong. Instead, I pegged out at 174bpm within the first 45 seconds and tried to hold that the entire climb. I was telling myself that I should slow down and definitely heard Tom's guidance to minimize climb time, but I just didn't slow down. Funny enough, I don't know if I blew up or not. It certainly hurt, but the I maintained the effort pretty well. However, I think I can do this smarter and faster next time with a little less exuberance and a little more sefl control.

Cycling 2:35:32 [4] 41.4 mi (16.0 mph) +2407ft
ahr:141 max:171

Plan: Ride out to Benchmark climb
Route: Fremont - Cougar Zoo normal route - back down Lakemont - Fremont
Physical: Felt very fresh and excited to be riding. A little chily. Had to push hard to get home in time to get rain bike fit at Speedy Reedy. Good motivation. Leg did great - no symptoms.
Mental: Psyched.
Temp: 48 degrees, leg/arm warmers, wind shirt, short finger gloves with windstopper ski gloves over, ziplock bags on feet. Feet froze, need toe warmers. Hands great. Didn't take anything off and was ok if effort stayed high. Got really cold on descent of Lakemont and had tuque on even. Need a little more work on clothing.

Friday Oct 14, 2011 #

Note
(rest day)

Thursday Oct 13, 2011 #

6 PM

Cycling 1:49:35 [4] 32.85 mi (18.0 mph) +1706ft
ahr:145 max:167 slept:8.0 weight:187lbs shoes: North Wave Tri Shoes

Plan: z2/z3 1-2 hours
Average speed: 18.0
Route: Fremont - MI CCW - Fremont
Physical: Felt great. The legs are crazy fresh. Cardio felt good too. Impossible to stay in Z2, so I let it go a little but didn't go crazy. Leg did absolutely fine through entire ride.
Mental: I like the cool air. Loved riding this in the dark tonight. Happy to be back on the bike.
Temp: low to mid 50's. Leg and arm warmers with wind jacket for first 10 minutes and last 10 minutes. Good clothing choice for this temp if the effort can be maintained. A little cool if Z1/Z2 only, but wind jacket took care of that.

Wednesday Oct 12, 2011 #

Note
(rest day)

really wanted to ride but instead hung out with the folks.

Tuesday Oct 11, 2011 #

Note
(rest day)

Monday Oct 10, 2011 #

Note
(rest day)

nothing to report other than "I wanna ride!"

Sunday Oct 9, 2011 #

5 PM

Cycling 1:01:58 [5] 20.44 mi (19.8 mph) +368ft
ahr:151 max:169 (injured)

Plan: 1 hour tibialis test on burke, full speed, full cadence
Route: Burke to closure
Physical: Felt great and went hard without any modification to form, cadence, or effort. I improved average speed a little too (hard to compare on the burke, but time in zone was heavily loaded to the top end. 151 average HR - that's surprising given the starts and stops that come with riding on the burke). Leg did great without any complaints during or after ride without ice or elevation. I'm officially back in the game. However, I want to slowly ramp up the duration of a single session as I think there is a clear correlation to time, not intensity. For at least the next week, plan to keep it at about an hour/session. This weekend or next week, ramp to 1.5 then 2 hours and see how it goes.
Mental: Thrilled to be able to go hard. Bike felt like it was gliding on air.

Saturday Oct 8, 2011 #

Note
(injured) (rest day)

all good. would have worked out today if not for family in town.

Friday Oct 7, 2011 #

Note
(injured) (rest day)

leg feels great. Ice and rest seem like they help, but no obvious pain or crepitus.

Thursday Oct 6, 2011 #

5 PM

Cycling 1:02:35 [4] 20.39 mi (19.5 mph) +338ft
ahr:145 max:162 slept:8.0 weight:185lbs (injured)

Plan: first test of tibialis back on the bike. Go see how it goes and choose effort from there.
Route: Burke to closure
Physical: started slow but felt very good. Picked it up and rode quite hard most of the ride. No change in form to protect Tibialis. Suspicion is the injury is mostly aggrivated by time, and not necessarily intensity. So far, that seems to be true. Rode at normal cadence - 90 to 110. Tibialis did great during the ride. A little tender this evening (2 or 3 out of 10). We'll see how it feels tomorrow, but at this point, I believe I can realistically get workouts in at the gym, the stairs, and can build on that if cycling turns out to cause problems. I'm still considering myself "injured" though. Legs felt a little wooden from pushing on the elliptical this week I think.
Mental: Thrilled to be back on the bike. Only 10 days off the bike and it felt a little foreign to ride again. Really fun though - no wonder it's so much better than going to the gym!
Rest day tomorrow to see how the leg responds.

Wednesday Oct 5, 2011 #

7 PM

Gym Elliptical (Elliptical) 1:08:16 [3]
ahr:141 max:160 slept:6.5 weight:186lbs (injured)

Still testing the tibialis. No pain during exercise and went hard. 2x10 Z3, 1x15 Z4, 1x7 Z5. Intended to ride stationary bike but ran out of time.

Tuesday Oct 4, 2011 #

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

I've recently learned that the "sqeaking" I've been describing is actually called CREPITUS. A nasty sounding word that fits the symptom very well.

Now to use the new word in a sentence ... the crepitus in my tibialis anterior is a little more noticeable today but the leg has responded very well to last night's workout. No pain on walking or stairs. No pain when contracting muscle and holding contraction for as long as I can stay focused on that activity. I think it's a good idea of have a rest day today, and I will stick to the plan with another test session tomorrow evening at the gym.

Monday Oct 3, 2011 #

8 PM

Gym Elliptical (elliptical and stationary) 1:18:10 [4] 0.0 mi
ahr:145 max:175 slept:6.5 weight:187lbs (injured)

Plan: elliptical Z2 with Z3/Z4 time as feels right for leg. Stationary bike, effort as leg allows.
Actual: Did 1 hour on elliptical. 15 minutes on stationary bike.
Elliptical: 2x10 Z3, 1x15 Z4, 1x7 Z5, Z2 all else. (cycling zones)
Stationary Bike: 15 mins easy then ramp up to Z4, cadence up to 100. Careful to keep toe down and try to minimize activity of tibialis.
Physical: Felt really good but I'm still very sore - particularly calves, as usual after doing stairs for the first time. It feels good in a dumb way though. Absolutely no complaints from tibialis during or after workout. The squeaking is a little more pronounced but ice and elevation are underway. No pain yet. We'll see how it feels tomorrow.
Mental: the gym, ugh ... 'nuff said. Was very happy and motivated to get a workout in.

Sunday Oct 2, 2011 #

Note
(injured) (rest day)

Letting the leg talk if it wants to. Thankfully, it has nothing to say so far.

Saturday Oct 1, 2011 #

2 PM

Stairs 49:10 [5] 0.01 mi (82:25:23 / mi) +1300ft 39:37 / mi
ahr:135 max:184 slept:8.0 weight:185lbs (injured)

Decided to give the stairs a try. Figured it was possible to isolate the tibialis anterior and minimize the activity of the muscle. Seems to have worked well as of Sunday @ noon with no increase in pain or mobility. The sqeaking/sticking symptom is also mostly gone today eventhough it was there yesterday after the stairs. Lots of ice and elevation may have helped. Feels pretty good but will probably let it rest today.

Stairs: wow, again enjoying the benefits of cycling fitness in other sports. 10 laps felt great and could have done more. Got a little excited and pushed on a few laps to hit a new max heart rate of 184. I've previously hit 183 on one ride months ago. Last lap was a test lap of bounding doubles full out. Maintained bounding until last 3 flights then had to glide 2 with a good effort to bound on the last flight. Best time 1:23. North Stairs. Sore today (calves and quads) - will be worse tomorrow most likely.
2 lap warmup
3 lap full effort glide doubles
2 lap right leg isolation
2 lap left leg isolation
1 lap all out bounding doubles

Mental: Was absolutely giddy to get out and sweat again after a week of sitting.

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