Training Log Archive: igoupIn the 7 days ending Apr 5:
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Friday Apr 5 #
Run 10:00 [3]
WU. CD was unnecessary.
3 PM
Orienteering 46:23 [3] 5.43 km (8:32 / km) +163m 7:26 / km
ahr:139 max:177
First and most importantly:
week = 2
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 3 0"
That's three weeks of meeting my obligation.
OCIN Middle. Nice day to run. Usual assortment of steep OCIN ravines, which I tried to avoid as much as possible by going around. Otherwise, steady and clean but not moving too quickly. My plan was to chill use today as an opportunity to practice O skills and perhaps push a bit more tomorrow. I worked harder than "chill" but I didn't press.
week = 2
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 3 0"
That's three weeks of meeting my obligation.
OCIN Middle. Nice day to run. Usual assortment of steep OCIN ravines, which I tried to avoid as much as possible by going around. Otherwise, steady and clean but not moving too quickly. My plan was to chill use today as an opportunity to practice O skills and perhaps push a bit more tomorrow. I worked harder than "chill" but I didn't press.
Wednesday Apr 3 #
Run 30:00 [3]
week = 2
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 2 0"
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 2 0"
PT 25:00 [3]
Stuff
Tuesday Apr 2 #
Bike 1:02:00 [3]
WU
CD with 8 hard fartlek farts.
CD with 8 hard fartlek farts.
4 PM
Bike 18:39 [3] 11.86 km (38.2 kph)
ahr:154 max:166
Turbo Velo C
14 / 38
Stiff NW wind. Kept the pack bottle up for a lap and a half but then we took off. I thought I might not be able to hang but I hoped it wouldn't last, it didn't, and I stayed stuck. The wind eventually stretched things out quite a bit, which made traffic management much easier and safer. I was getting pooped and I thought I'd get dropped before the last lap. I lost the front group but managed to keep my speed up. With a half lap to go I was just behind Ivers and another guy. The smart bikey thing to do would have been to stay there, let them take the wind, and try to take them in the sprint. However, it is sometimes hard for me to do bikey strategy; just not in my nature. So I pushed ahead hoping I wasn't dragging them with me. Around the last bend I stayed hard to the left so that if I was going to be passed it would have to be on the windward side. I stood up and sprinted but it wasn't all that impressive. Ivers ended up passing me just a bit before the line. I'm pretty happy with the effort though, particularly after Sat's very hard ride.
Reunion Racing is on traffic control through next week so I hung out until the end doing that. Hit Jersey Mike's on the way home.
14 / 38
Stiff NW wind. Kept the pack bottle up for a lap and a half but then we took off. I thought I might not be able to hang but I hoped it wouldn't last, it didn't, and I stayed stuck. The wind eventually stretched things out quite a bit, which made traffic management much easier and safer. I was getting pooped and I thought I'd get dropped before the last lap. I lost the front group but managed to keep my speed up. With a half lap to go I was just behind Ivers and another guy. The smart bikey thing to do would have been to stay there, let them take the wind, and try to take them in the sprint. However, it is sometimes hard for me to do bikey strategy; just not in my nature. So I pushed ahead hoping I wasn't dragging them with me. Around the last bend I stayed hard to the left so that if I was going to be passed it would have to be on the windward side. I stood up and sprinted but it wasn't all that impressive. Ivers ended up passing me just a bit before the line. I'm pretty happy with the effort though, particularly after Sat's very hard ride.
Reunion Racing is on traffic control through next week so I hung out until the end doing that. Hit Jersey Mike's on the way home.
Monday Apr 1 #
Erg 30:00 [3]
shoes: RP3
Weather would not allow me to get on the water.
PT 10:00 [3]
7 AM
Bike 1:01:06 [3] 26.59 km (26.1 kph) +135m
ahr:117 max:145
On the easy side but not dawdling. Worked in a couple of shorty hills.
Sunday Mar 31 #
Run 30:00 [3]
week = 2
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 1 0"
wk_tot[week] = wk_tot[week] + 1
print(mankini_count)
"3 3 1 0"
Lift 30:00 [3]
Some lifting, PT, squatty things and core.
Saturday Mar 30 #
8 AM
Bike 3:59:49 [3] 100.96 km (25.3 kph) +1095m
ahr:137 max:163
Red River Riot. This is the hardest gravel ride I do. Rough gravel and a lot of hills. Nothing super long but they are steep. Wind Mill Hill is the one everyone fears. It gets over 20% and the thing about gravel is you can't stand because the tires will slip; just have to sit and grind it up. A lot of folks have to hop off and walk it.
The last few years I've finish cramping. I wanted to avoid that. I tried to keep my HR in the 130s. However, it was hard to avoid spikes on the hills. On the first loop I didn't have a regular group. People passing, people being passed, same people passing again, same people getting passed again.
I was with a decent size group for the ~7k before Windmill Hill. However, I dropped them all going up. I was only 2 sec off my PR and I think I could have beat that easily but I started a little slow. I was 22/187 of those who strava tracked it.
The second loop was exposed with a lot of wind. I hooked up with 3 others and that was a big help. One of the guys was quite strong and did the bulk of the headwind work. I lead more on the climbs... and the tailwinds ;-)
On the final E-W stretch home I felt more comfortable that I would be able to finish without bonking. When we headed back N into the 4R Ranch I was very relieved. Then, looking at the clock, it seemed like I could break 4 hours and i pushed it home to get in under the wire.
Breakfast: PB and raisin sandwich, banana, coke.
Started eating at the 60min mark. Approx 90 - 100 cal every half hour. Had a Muarent get just after Windmill hill for a bost. Scratch chews w/ caffiene over the last hour. 2 electrolyte taps at 2 hrs and again at 3 hrs. Total of 3 bottles. Maybe I should have drank more but that's what I had.
We went to Rohmers for lunch, a German restaurant in Muenster. From past experience, their Reuben sandwich is average. However, their Schnizel is very good. Had chicken Schniz., red cabbage and friend potatoes.
The last few years I've finish cramping. I wanted to avoid that. I tried to keep my HR in the 130s. However, it was hard to avoid spikes on the hills. On the first loop I didn't have a regular group. People passing, people being passed, same people passing again, same people getting passed again.
I was with a decent size group for the ~7k before Windmill Hill. However, I dropped them all going up. I was only 2 sec off my PR and I think I could have beat that easily but I started a little slow. I was 22/187 of those who strava tracked it.
The second loop was exposed with a lot of wind. I hooked up with 3 others and that was a big help. One of the guys was quite strong and did the bulk of the headwind work. I lead more on the climbs... and the tailwinds ;-)
On the final E-W stretch home I felt more comfortable that I would be able to finish without bonking. When we headed back N into the 4R Ranch I was very relieved. Then, looking at the clock, it seemed like I could break 4 hours and i pushed it home to get in under the wire.
Breakfast: PB and raisin sandwich, banana, coke.
Started eating at the 60min mark. Approx 90 - 100 cal every half hour. Had a Muarent get just after Windmill hill for a bost. Scratch chews w/ caffiene over the last hour. 2 electrolyte taps at 2 hrs and again at 3 hrs. Total of 3 bottles. Maybe I should have drank more but that's what I had.
We went to Rohmers for lunch, a German restaurant in Muenster. From past experience, their Reuben sandwich is average. However, their Schnizel is very good. Had chicken Schniz., red cabbage and friend potatoes.