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Training Log: veinbuster

In the last 7 days:

activity # timemileskm+m
  Road cycle3 8:00:53 104.12(4:37) 167.56(2:52) 976
  flexibility7 4:58:00
  weight training2 1:16:00
  Other1 1:00:00 3.42(17:33) 5.5(10:55)
  Total12 15:14:53 107.53 173.06 976
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Wednesday Sep 18 #

6 AM

flexibility 30:00 [1]

2 PM

Note

Frustrating Habitat today with a bunch of people and not much work that didn’t require some specialized skill.

Tuesday Sep 17 #

6 AM

flexibility 47:00 [1]

8 AM

weight training 37:00 [3]

Day 1 soloflex and free weights

Road cycle (Greenspeed ) 2:50:56 intensity: (59:27 @1) + (35:27 @2) + (30:28 @3) + (36:24 @4) + (9:10 @5) 59.29 km (2:53 / km) +328m 2:48 / km
ahr:126 max:155 shoes: Specialized SWorks road

I had planned to tour the north eastern face of the moraine, but the the fog was so heavy I thought it best to stay on the protected bike lane. I ran full lights to make myself more visible.

The fog finally lifted at 10am so I could work on my tan - at least on my face, which was the only bare skin.

Monday Sep 16 #

7 AM

flexibility 45:00 [1]

8 AM

Road cycle (Giro) 2:36:49 intensity: (9:58 @1) + (22:18 @2) + (46:41 @3) + (1:01:04 @4) + (16:48 @5) 55.65 km (2:49 / km) +201m 2:46 / km
ahr:138 max:163 shoes: Specialized Comp mountain

I was targeting 57km, but by not taking a wrong turn this time, I came up a bit short.

I mostly wanted a floater day cruising around the Holland Marsh. I ran into a group of old guys who had driven four cars out to the marsh to cycle the flat land - not a lot of that in the area. I also met a group of pickers riding their bikes out to today’s field of carrots.

I was surprised to see a couple of fields gone wild in the marsh.

Nice fall weather ride. 14C for most of the ride and overcast. A tiny bit of rain for the last few kilometres.

Nutrition: 2/3 Infinit Ride.

Sunday Sep 15 #

7 AM

flexibility 37:00 [1]

8 AM

weight training 39:00 [2]

Day 3 soloflex

Saturday Sep 14 #

7 AM

flexibility 48:00 [1]

8 AM

Note
(rest day)

I’m going to try and take a rest day. Breathing seems to have some lingering rock wool affect.

Friday Sep 13 #

5 AM

flexibility 44:00 [1]

2 PM

Other 1:00:00 [1] 5.5 km (10:55 / km)

My Habitat team today was all women miners. They came on a bus and had no fear of getting dirty, which we all did. Vapour barrier (clean), acoustic seal (extremely messy) and Rock Wool (worst thing on site for respiration).

The sound objective is to have a 50db drop in sound between homes.

Thursday Sep 12 #

7 AM

flexibility 47:00 [1]

11 AM

Road cycle (Giro) 2:33:08 intensity: (12:29 @1) + (20:03 @2) + (39:04 @3) + (46:44 @4) + (34:48 @5) 52.62 km (2:55 / km) +447m 2:48 / km
ahr:140 max:174 shoes: Specialized Comp mountain

Largely the same route as Tuesday, but through town on roads rather than the path. Then I extended a bit north and a block east. This was the first real climb test on the Giro so the extra 100m of elevation in that extra 4 km made it a good trial.

The Giro has pretty good gearing for climbing, probably as low a gear as I can reasonably use. I stayed on the big ring for the 3 and 4% without any problem, at least for as long as they last here. The middle ring was good for 7% and short kicks to 8%. It let me spin up at around 12km/hr. I did give in to the small ring when a long climb kicked to 10%, but still had a gear left in hand. The 7.5-8km/hr was about as slow as felt stable.

New numbers for my little challenge on all counts with almost 35minutes at intensity 5. My legs were feeling the effort a bit though.

I had planned the 57km Holland Marsh loop for tomorrow, but got a call to lead a group of 17 at Habitat tomorrow. Many of the crew leaders seem to have lost interest with the site finishing up soon.

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Recent Comments

2+ days ago
Rock wool 3  
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Training Targets

Jan 1 – Dec 31 (365d)
Total hours
Total 530:00:00
actual:424:24:5880%
projected:593:31:56111%

Jan 1 – Dec 31 (365d)
Level 5 time
Total [5]52:00:00
actual:29:30:2156%
projected:41:15:4779%

Jan 1 – Dec 31 (365d)
Level 4&5 time
Total [4-5]120:00:00
actual:78:41:5865%
projected:110:03:3191%

Jan 1 – Dec 31 (365d)
Total distance
Total 5000km
actual:3347.5km66%
projected:4681.4km93%

Reports

Search Log

 

Translation of my bike names:
Big Unit: 29er mountain style 1 speed, usually set with free wheel hub because gearing is to small for my legs to keep up on down hills.

Goldie: gold fixie built on a KHS frame.

Greenspeed: X5 steers like a go cart and is the most fun you can have on a pushie. It is a bit to short to be road safe.

Smokie: Specialized road bike: S Works SL2, full dura ace, Zipp 404

Stumpjumper: what the name says, S Works version

Cross Bike: This is a Wilier Cross bike my wife bought me as a spare. I run it with knobby tires and egg beaters in winter and for summer switch it to road tires and speedplay zeros. It has a less aggressibe setup than Smokie.

Vinnie: mid 80s mountain bike. No suspension. Mostly original parts, though I changed the bottom bracket and replaced the pedals that had smashed into too many rocks and curbs. I use this as a dirty bike - bad weather, rides the roof of the car to far away places and generally gets all manner of abuse.

I'm not currently using any of my other bikes for training. I have a write up comparing these, a BikeE and a Bachetta that you can read using the link below.
The Bikes Long Version


Recent Weeks:

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Training hours by intensity
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Sep 22
Sep 15
Sep 8
Sep 1
Aug 25

Week
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Training hours by activity
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Week
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Training kilometers by activity
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Sep 22
Sep 15
Sep 8
Sep 1
Aug 25

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