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Training Log Archive: cschneiderclimb

In the 7 days ending Nov 6, 2011:

activity # timemileskm+ft
  Cycling5 10:22:36 163.47(15.8/h) 263.08(25.4/h) 9860
  Run1 47:50 3.89(12:18) 6.26(7:38) 761
  Total6 11:10:26 167.36(4:00) 269.34(2:29) 10621
averages - sleep:8 weight:185.5lbs

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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!

Monday Oct 31, 2011 #

(rest day)

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