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Training Log Archive: cschneiderclimb

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Indoor Cycling12 17:01:44 367.75(21.6/h) 591.84(34.8/h)
  Skiing - on area2 4:00:00
  Cycling2 2:56:42 51.37(17.4/h) 82.67(28.1/h) 1136
  Run1 38:02 4.35(8:45) 7.0(5:26) 348
  Total17 24:36:28 423.47 681.51 1484
averages - sleep:5

» now

Saturday Dec 31, 2011 #

5 PM

Indoor Cycling 1:30:24 [5] 31.39 mi (20.8 mph)
ahr:145 max:174

HIT Rollers | 2 x 4x2 AO, 2m RBI, 8m RBS | 75-90 min
Physical: Ride felt great and finished strong.
Mental: Solid motivation

Friday Dec 30, 2011 #

(rest day)

Got distracted and didn't get the work out in. Did it Saturday instead.

Thursday Dec 29, 2011 #

4 PM

Indoor Cycling 50:14 [2] 20.6 mi (24.6 mph)
ahr:134 max:164

Plan: Z2 with 3x3 FP
Physical: Just fine. Felt great.
Mental: Great.

Wednesday Dec 28, 2011 #

5 PM

Indoor Cycling 1:21:51 [3] 32.69 mi (24.0 mph)
ahr:141 max:165

Plan: off plan, just making it up. 3x10 SSI, Z3, 5 RBS, 60-90 min
Physical: Felt pretty good considering two days of hard skiing. Legs felt strong and enjoyed the ride.
Mental: Obviously excited to ride after driving 8 hours.

Tuesday Dec 27, 2011 #

10 AM

Skiing - on area 1:30:00 [3]

Snowbowl. Counted only 1.5 hours because we spent an hour on a broken down chair and total rescue time took about 2.5 hours out of our day. Less ski time ... unfortunately.

Monday Dec 26, 2011 #

9 AM

Skiing - on area 2:30:00 [4]

Still not sure how to log a ski day, but this was a full day (9:30 to 4) of hard skiing with a very short lunch break and lots of long runs with continuous fall lines. My legs felt absolutely great. No soreness or burning. Christine is working harder (has skied less) and reported a bit of "my legs are screaming!"

Sunday Dec 25, 2011 #

(rest day)

Eat, eat, and eat some more.

Saturday Dec 24, 2011 #

3 PM

Run 38:02 [5] 4.35 mi (8:45 / mi) +348ft 8:08 / mi
ahr:150 max:176

Good run around folk's house. Went pretty hard up hills and last 1.5 miles (including last hill, 40 seconds, AO).

Friday Dec 23, 2011 #

(rest day)

Travel day to MSO for Xmas.

Thursday Dec 22, 2011 #

5 PM

Indoor Cycling 1:30:49 [4] 37.1 mi (24.5 mph)
ahr:146 max:166

Plan: 3x10 AB (3B/2A), 5 RBI + Pilates
Physical: Legs felt very strong, and I was able to finish the intervals with good energy. Managed to get the average speed up today a bit. Pleased with how legs seemed to recover from yesterday's effort.
Mental: Strong motivation to get to the workout today and did fine through the 90 minutes. Not quite as jazzed as yesterday night ... sleep very poorly last night; that might have something to do with it.

Wednesday Dec 21, 2011 #

5 PM

Indoor Cycling 1:31:15 [5] 36.63 mi (24.1 mph)
ahr:145 max:176

Plan:75-90 Z2, 2 sets, 3x3 AO, 3 min RBI, 8 min RBS
Physical: Legs felt great at the start and did well, perky, throughout workout. Very funny experience ... second set, first and second intervals had rocking music via pandora. I was really grooving and pushing very hard (maintaining 100+ rpm at max gearing on the rollers). I was resting between intervals and rolling into the third set listening to "enter sandman - Metallica" ... really grooving. Pandora then serves up the most awful song to motivate one while riding ... "Foghat - Slow Ride ... Take it easy!" Seriously?!?! The beat is just behind the pulse resulting in an absolute soul sucking song on the trainer. I was laughing out loud and ripping the ear buds out. Finished that set acapella!
Mental: Super motivated to ride tonight and very jazzed after the ride. I had a blast tonight - good, hard work that made me feel great. Music is powerful and emotion is everything.

Tuesday Dec 20, 2011 #

(rest day)


Monday Dec 19, 2011 #

7 PM

Indoor Cycling 1:30:04 [4] 36.14 mi (24.1 mph)
ahr:144 max:164

Plan: 3x9 AB (2B/1A), 5 RBI
Physical: Legs felt a little heavy at the start again today but perked up pretty well during the workout. Everything else went well and I enjoyed the workout. Crashed once! Succeeded at starting without using a wall or other support.
Mental: Ok, but not awesome. Tried watching the 49ers beat the steelers. Turns out that watching TV isn't nearly as fun as listening to some good thumpin' music. Really irritated by numbness on the rollers ... difficult to stand and ride but with focus, it's possible for as long as needed. It's just not very comfortable keeping the bike that stable and controlled.

Sunday Dec 18, 2011 #

(rest day)

Should have ridden but work and more christmas chores upset plans.

Saturday Dec 17, 2011 #

(rest day)

Nothing today but looking at houses and christmas chores. Oh, "ice" skating on fake ice ... water on plastic ... L A M E.

Friday Dec 16, 2011 #

4 PM

Indoor Cycling 1:30:27 [5] 34.1 mi (22.6 mph)
ahr:138 max:174

Plan:75-90 Z2, 2 sets 4x2 AO, 2 min RBI, 8 min RBS
Ok, you are coaching a moron. I was explaining to Christine that the workout today was difficult for me. I started having "quitter" thoughts after the 3rd interval of the first set! I explained that I had to pull out a bunch of my motivational tricks to keep me going and by the 3rd set, I was really having to dig deep. 3rd set? she asked. Yes, I said. Then she pointed out the REAL TP for today. I looked. I'm a dummy. BUT, the good thing is that I was able to finish the 3 sets of 4x2, 2 RBI strong. Keeping the gearing identical through the entire workout with the same resistance on the rollers, I was able to maintain at least a 95 rpm (the threashold I set for myself early in the workout). Last interval was in the low 100's. Legs felt pretty heavy at the start of the workout but limbered up a little. Never felt perky at any time though. The rollers certainly felt sufficiently difficult on the AO workout, so until I get a bit stronger, I have little doubt it can handle my max effort.

Thursday Dec 15, 2011 #

(rest day)


Wednesday Dec 14, 2011 #

7 PM

Indoor Cycling 1:30:09 [4] 35.83 mi (23.8 mph)
ahr:148 max:177

Plan: 3x9 AB (2B/1A), 5 RBI
Physical: First time ever on rollers tonight - only fell twice!! So, I was a little distracted through the workout tonight but still hit my marks. The rollers I got may have some problems for AO workouts as I was already in the top gear and not hating life. 1 minute at that still put me in Z5, but I had to kick up to over 100 rpm. A little more experience will tell. Rollers were already at max resistance.
Mental: a little flat after a long day at work and not good sleep last night. Luckily, the new toy helped motivate me to get the workout in. The power of "new" is astounding ... even little things can capture my attention. I'm saving some new music choices for January when I'm guessing I'll need it!

Tuesday Dec 13, 2011 #

(rest day)

Pilates. Effort is ramping up a bit more and starting to feel like this is worth the time.

Monday Dec 12, 2011 #

7 PM

Indoor Cycling 1:30:38 [4] 27.11 mi (17.9 mph)
ahr:140 max:168

Plan: 3x9 AB (2B/1A), 5 RBI
Physical: Legs felt a little heavy to start but after the warm up, they perked up and did just fine throughout the workout.
Mental: I call tonight moderate motivation due to a rather late start after a long day. As always, feel very happy that I did the work.

Sunday Dec 11, 2011 #

4 PM

Cycling 1:48:36 [2] 30.84 mi (17.0 mph) +803ft
ahr:133 max:146 shoes: North Wave Tri Shoes

Plan: 1-2 hours strict Z2
Physical: Felt great. Kept it very mellow. Pretty cold but stayed reasonably warm. 41 when I left, 38 when I got back. A little concerned about doing the weekend ride late on Sunday. Will be interested to see how the legs react for tomorrow's HIT session. I'm officially not sick anymore. Still have some light coughs, but feeling good.
Mental: Solid motivation to get out and ride today. Beautiful sunset over the sound from golden gardens.

Saturday Dec 10, 2011 #

(rest day)

We milked cows for 3 hours in Carnation today but didn't do any exercise.

Friday Dec 9, 2011 #

7 PM

Indoor Cycling 1:30:18 [5] 26.67 mi (17.7 mph)
ahr:146 max:179 slept:5.0 (sick)

Plan:750-90 Z2, 2 sets 3x2 AO, 3 min RBI, 8 min RBS
Physical: I turned the corner on my cold today and felt much better most of the day. Only got 5 hours sleep though so a little tired by the end of the day. Legs felt a bit heavy at the start of the ride but by 30 mins, I had warmed up, started the heart of the meat of the work, and killed the intervals. Was certainly tired by the end of the last interval, but I was able to finish very strong and at the end of the 90 minutes had plenty to get excited and go hard for another 2 minute interval to warm up before taking down the rigging. You're going to make me work harder now that I admitted this, aren't you?!? :-) Additional interesting detail - I have honestly NEVER cramped before doing anything until tonight. I had these crazy cramps coming from the inside of the leg towards the back just above the knee and cramping down through the calf on both legs. Left worse than right. Had to take my left leg out, pedal with the right, and get a stretch on the left. This happened towards the end of the first interval and didn't return until after all intervals. Another stretch and I was fine. I was well hydrated, not hot
Mental: Good motivation to try an AO workout. I seriously got some crazy happy rush from the workout ... a few endorphines wound me up by the end of the ride and the red hot chili peppers didn't hurt one bit. I setup the trainer on the roof of the apartment building with a view over lake washington to the downtown skyline, a full moon, 31 degrees ... really enjoyed it.

Thursday Dec 8, 2011 #

(sick) (rest day)

Pilates. A little more intense. Need to work with instructor to avoid the 'least common denominator' workout with the mixed class. It's coming though, I think. Still feel pretty crummy but there's some progress. Not quit turning the corner yet. Coughing a bunch.

Wednesday Dec 7, 2011 #

8 PM

Indoor Cycling 1:15:27 [4] 21.9 mi (17.4 mph)
ahr:148 max:172 (sick)

Plan: 60-90 Z2, 2x8 Z3+ ramping last minutes, 5 RBI
Physical: Legs feel rock solid and full of energy. HR/RPE do not really seem affected by the cold - makes me wonder if I'm paying the right kind of attention to my body. It MUST be impacting me somehow (power output?). The decision to workout tonight was diffulct. My cold is causing a bit more discomfort and a seriously irritated airway. I was really motivated to get on the bike and do the work though - wound up putting in a pretty solid effort ... considering. Actually I feel pretty good during the workout but after is tough with that "pink lung cough" pain in the chest. I'm doubtful about Friday's workout unless I turn the corner on this thing, but we'll see.
Mental: Once I got going, I had a great time - motivating music, maybe messed up and sang a little - fun in the cold parking garage sweating a puddle on the cement.

Tuesday Dec 6, 2011 #

(sick) (rest day)

Pilates. A very small core workout. Hope they kick up the intensity or we may not be long for this activity. Still feeling quite awful and sound like a 185 lb bull frog. Getting good sleep though.

Monday Dec 5, 2011 #

7 PM

Indoor Cycling 1:30:08 [4] 27.59 mi (18.4 mph)
ahr:144 max:170

Plan: 60-90 Z2, 3x8 Z3+ ramping last minutes, 5 RBI
Physical: Felt pretty crappy most of the day but perked up after work and motivated to "give it a try". Workout went well and everything felt pretty good. Went fairly hard considering.
Mental: Road in the parking garage on the trainer for the first time. A little weird sitting there in a stall and pedaling my ass off, but it was fun. Excited to workout even with the cold and cruddy feeling body.

Sunday Dec 4, 2011 #

2 PM

Cycling 1:08:06 [2] 20.53 mi (18.1 mph) +333ft
ahr:140 max:170 (sick)

Plan: Outside ride in good weather Z2, 2 hrs
Physical: Sick and really not feeling well at all but the sunny weather was just too much to ignore. Figured I'd give the bike a ride and see how it went. Actually felt pretty good on the ride. The legs were very fresh and cardio wasn't a problem at the Z2 pace. Got a little excited and pushed in a few places. Surprisingly solid energy given how I felt earlier and how I feel now after the ride.
Mental: Still very unhappy being sick (such a whimp), but what an awesome day. Only wish we could have done Vashon like we had planned. Being back on the bike outside felt a little foreign at first but reaffirmed how much damn fun a silly little bike can be. LOVE it.

Friday Dec 2, 2011 #


So pissed that I got sick. I was looking forward to the first "real" HIT workout today but a seriously sore throat, a full day of work, and the Pensar holiday party tonight meant that I bailed on the workout. I know missing one workout isn't a big deal, but I am still pissed. I hope to be able to get over this as quickly as possible with rest, rehydration, and rest. Had hoped to ride vashon this weekend too, but I doubt that will happen.

Thursday Dec 1, 2011 #

(rest day)

Pilates orientation to familiarize us with the torture devices. Start in earnest next Tuesday.

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