Training Log: igoup
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Bike | 4 | 7:06:13 | 102.0 | | 164.15 | | 923 | | | | |
| Row | 2 | 2:00:00 | | | | | | | | | |
| Peak Zone | 2 | 1:30:00 | | | | | | | | | |
| Lift | 1 | 35:00 | | | | | | | | | |
| Run | 2 | 35:00 | | | | | | | | | |
| Total | 8 | 11:46:13 | 102.0 | | 164.15 | | 923 | | | | |
6 AM
Row 1:00:00 [3]
Steady state with some pressure. Solid row.
5 PM
Peak Zone 40:00 [3]
Total body. A little low on zing by this point.
Peak Zone 50:00 [3]
Chest, back and arms. Kept the weight low so avoid overdoing it and also because I'm tired.
Bike 1:05:00 [3]
WU + In between + CD
5 PM
Bike 20:34 [3] 13.61 km (39.7 kph)
ahr:150 max:163
Turbo Velo C
20/27
27 is a much easier peloton to manage. A more typical south wind led to the usual slowing after turn 1. Five guys got off the front and were gone. I hung out in the group trying to conserve energy. Between turns 2 and 3 I was usually on the outside so taking a bit of wind. It didn't seem to bad at the time but I learned in the B race it was costing me energy. When it was time to sprint, I didn't. I took the speed up and stayed with the group but took it steady and was in back.
Bike 30:57 [3] 22.04 km (42.7 kph)
ahr:155 max:166
Turbo Velo B
28/46
A good bit faster. I was never sure how long I could stick with it but I kept managing to stay stuck. The headwind may have helped. Off turn 4 when we had a tail, I had to stand and sprint a bit to make sure I didn't get dropped. Once we got around turn 1 the headwind caused the front guys to slow and I could recover. Without that recovery, ie, a longer high effort, I might have been dropped. Between turns 3 and 4 when the wind was on my right shoulder, I found it was definitely easier to be to the left and have someone to my right. I stayed with the main group finishing only 7s off the leaders.
Had my second fastest 10 lap split and a one lap PR. That's pretty good.
Due to "life" I arrived this evening a bit low on both emotional and mental energy. Physically, I didn't feel sharp. Nevertheless, I was able to keep responding. Very happy with that. Now back to "life".
5 PM
Bike 1:03:31 [3] 28.12 km (26.6 kph) +97m
6 x 20s sprints
Some high RPM spinning
Some balance drills
Got the rebuilt State wheels back on the Specialissima replacing the HEDs. Some Conti 5000 tires + latex tubes to finish them off. They are definitely stiffer; no brake rub when standing and sprinting.
Lift 35:00 [3]
Went over to PZF to avoid SMU.
9 AM
Bike 4:06:11 [3] 100.37 km (24.5 kph) +826m
ahr:123 max:152
I had a plan A, then a plan B, and then this as plan C, which meant not getting started until almost 0930. Luckily, it was not too hot. I did lots of hills. I wasn't particularly energetic, but a did them. My average speed was on the tardy side but I kept my butt on the saddle for 4 hours and covered a nice round number of kms. Kind of pooped. I think I need a faster bicycle.
« Earlier
- Aug 2 [15w, 0d]: ? - Canadian Orienteering Festival (including North American Championships)
- Dec 31, 2029 [297w, 3d]:
******** Routes ******
- Jan 1, 2030 [297w, 4d]:
Dam Hills Loop: Hard: Up Winsted, down, up. Easy: Down, over to dam. Hard: Up dam, down, up, down, up. Easy: Down, back over to Winsted.
- Jan 1, 2030 [297w, 4d]:
1000m
- Jan 1, 2030 [297w, 4d]:
Waxing note:
* Slow down a bit with the iron. Not so hot to burn the wax and base but enough so that the base warms up and the wax absorbs. If there is chipping when scrapping that means the wax was just sitting on top. Take my time, down the middle, down the sides, down the middle, etc.
* Keep scrapers sharp. Then I can apply less pressure and have better control. To touch up be light, slow and patient. Mistakes always happen when being impatient.
- Jan 3, 2030 [297w, 6d]:
FPH/Norbuk Hill Loop
- Jan 7, 2030 [298w, 3d]:
LHNorth Inner Loop: Flat ~1050m.
- Jan 8, 2030 [298w, 4d]:
Webster Park XC course, circa 1984
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