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Training Log Archive: Mr Wonderful

In the 7 days ending Sep 10, 2022:

activity # timemileskm+mload
  Biking11 7:47:03 76.68(9.9/h) 123.4(15.9/h) 551556.5
  Walking9 4:14:16 12.18(20:52) 19.6(12:58) 120420.5
  Canoeing1 2:31:08 10.3(14:40) 16.58(9:07) 53.0
  Total17 14:32:27 99.16(8:48) 159.58(5:28) 676980.0
  [1-5]17 10:38:34
averages - weight:230.7lbs

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SuMoTuWeThFrSa

Saturday Sep 10, 2022 #

10 AM

Biking 1:12:49 intensity: (1:29 @0) + (8:43 @1) + (36:57 @2) + (25:05 @3) + (35 @4) 14.1 mi (11.6 mph) +167m
ahr:146 max:165 shoes: 2015 Camber

Killed myself to try to get close to an hour, ended up at 1:05:04 for Green, which is a PR by 39 seconds but not quite what I had hoped for. Ken was on me the whole time so he could certainly go faster.

Need more top end on the flats, and way snappier climbing. I imagine those are the big losses. Sort of got low on power finishing up yellow, and didn't perk up hugely until the final mile.

One group passed us like nothing on Yellow a half mile before Kensington, I imagine they were well under an hour.

Also maybe a slightly better warmup, and slightly cooler temps, would help.

That and keep riding a bunch and see what happens.

Friday Sep 9, 2022 #

7 AM

Biking 26:53 intensity: (22:58 @0) + (3:55 @1) 1.49 mi (3.3 mph)
ahr:76 max:118 shoes: 2015 Camber

Started well then quickly ran into temperature and fatigue issues. I think we will go glove shopping this weekend; his hands are getting colder than mine.

He also doesn't like when I ride ahead of him, but I'm overprotective and insist on beating him to the corner so I can sort of block the sidewalk and enforce our dismount and walk protocol. I'm less worried about his crashing than about him going without looking. This adds a definite pause.
2 PM

Biking 1:02:49 intensity: (16 @0) + (49:43 @1) + (12:27 @2) + (23 @3) 15.14 mi (14.5 mph) +83m
ahr:132 max:152 shoes: Long Haul Trucker

Nice and easy, in case anything up tempo happens tomorrow. Middle ring for all hills.

Walking 13:44 [1] 0.64 mi (21:27 / mi)

6 PM

Walking 29:23 [1] 0.95 mi (30:56 / mi)

Personal worst. Boy was quite wiped out after the popcorn and Popsicle solution, so all of the usual troubles were turned up to 11, plus I had walked over so when he was good to go, he had to hold back.
9 PM

Walking 34:58 [3] 1.73 mi (20:15 / mi) +7m 20:00 / mi

Thursday Sep 8, 2022 #

7 AM

Biking 25:02 intensity: (20:21 @0) + (4:41 @1) 1.63 mi (3.9 mph)
ahr:80 max:131 weight:229.4lbs shoes: 2015 Camber

I had an 8 am meeting, so naturally this was the day he had various issues. 22 minutes there
1 PM

Biking 1:02:05 intensity: (55 @0) + (45:12 @1) + (15:07 @2) + (51 @3) 9.86 mi (9.5 mph) +73m
ahr:129 max:154 shoes: 2015 Camber

I'm liking the idea of Technical Tuesdays and Thursdays. This isn't the craziest place, but it zigs zags enough, has a few tiny climbs, and some drops I don't do well.

Sub hour should be possible, with a less exploratory turnaround and a bit more zip on flatter easier areas.
6 PM

Walking 23:20 [1] 0.92 mi (25:21 / mi)
shoes: Ghost Teal Logo

Wednesday Sep 7, 2022 #

7 AM

Biking 21:14 intensity: (16:05 @0) + (5:09 @1) 1.69 mi (4.8 mph)
ahr:85 max:137 shoes: 2015 Camber

W/ forgotten coffee thermos drop off on the way back. He did well, sub 15 to get there. Slightly wish I had gotten him a pedal equipped 12 for these few months where he's slightly too short for optimal on / off.
10 AM

Biking 58:29 intensity: (24 @0) + (26:06 @1) + (28:17 @2) + (3:42 @3) 15.14 mi (15.5 mph) +83m
ahr:137 max:162 weight:231.8lbs shoes: Long Haul Trucker

Beautiful weather.

Couldn't quite get the average I wanted. Tried to push for one road and that burned me out for the last bit, good lesson. Also I should peek at wind direction before heading out, as when squeezing in rides, knowing how badly the turn around will be is key to knowing how far down to ride. I went a couple minutes too far, but it was easier to turn around there, so not all bad.

Also not bad off interrupted sleep as there was a visitor at 4 am.
C • Visitor at 4 am?! 3
4 PM

Walking 28:35 [3] 1.37 mi (20:49 / mi)

6 PM

Walking 21:15 [3] 0.88 mi (24:05 / mi)

Tuesday Sep 6, 2022 #

7 AM

Biking 21:03 intensity: (15:21 @0) + (4:25 @1) + (1:17 @2) 1.54 mi (4.4 mph)
ahr:89 max:146 shoes: 2015 Camber

15 minutes there.

I'm getting my mojo back; 1000' (300 m) wheelie on the way back.
2 PM

Biking 1:04:56 intensity: (24 @0) + (49:45 @1) + (14:47 @2) 10.62 mi (9.8 mph) +72m
ahr:128 max:150 weight:231lbs shoes: 2015 Camber

I forgot about the train closure, so I took the slightly longer way out to the first two sections of single track, turnaround at the map at Levan, then back. It might be sub hour if I did the short way both ways and went a little bit faster. I did not go too crazy because I have not ridden much single track this year. I did push a bit near the end to catch a guy who was a couple turns ahead.

Walking 21:58 [1] 1.13 mi (19:26 / mi)
shoes: Ghost Teal Logo

Retrieve boy and migrate to dentist
6 PM

Walking 19:33 [1] 0.8 mi (24:27 / mi) +6m 23:51 / mi
shoes: Ghost Teal Logo

home from dinner. every day is special, which wouldn't be so bad except Barrio has really good chips. Warm, greasy, salty. We are shooting for parity today I guess.

Monday Sep 5, 2022 #

6 AM

Canoeing 2:31:08 intensity: (2:28:09 @0) + (2:59 @1) 10.3 mi (14:40 / mi) +5m 14:39 / mi
ahr:78 max:103

Despite the irrelevance of 10 mile paddles for the next race, BNM indulged. 2023 WT prep? Pace not bad for not throwing down.

Biking 11:01 intensity: (33 @0) + (10:28 @1) 2.11 mi (11.5 mph) +45m
ahr:117 max:135

Walking 1:01:30 intensity: (4:24 @0) + (56:07 @1) + (59 @2) 3.76 mi (16:21 / mi) +107m 15:02 / mi
ahr:105 max:151 shoes: Brooks Ghost Red

Biking 10:35 intensity: (2:34 @0) + (7:51 @1) + (10 @2) 2.11 mi (12.0 mph) +28m
ahr:105 max:139

Sunday Sep 4, 2022 #

1 PM

Biking 10:29 [1] 0.55 mi (3.1 mph)
shoes: 2015 Camber

Biking 19:38 [1] 0.69 mi (2.1 mph)
shoes: 2015 Camber

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