2010.13

Sometimes I wish I could come up with witty titles to add to the usual numbering system for my blog entries. Most of the time, I can't. boo.

Monday: Spinday mondays on the rollers. The usual set of 5x1min intervals. This time instead of spinning as hard as I could for each interval, I decided on doing the first interval at around 170 rpm, the second at 160, 150, 140 and then 160 for the final interval. Also, I used the track bike. I finally got a cadence sensor hooked up. The nice thing about a Garmin 705 is that it'll recognize multiple cadence sensors for each bike. The bad thing about a Garmin 705 is that it only has room for three bike profiles, apparently. Who only has 3 bikes? really.

http://connect.garmin.com/activity/25357583

Time: 00:35:25

Avg Cadence:

Total: 99 rpm

Int1: 163

Int2: 156

Int3: 149

Int4: 139

Int5: 159

Tuesday: Hard day of remodeling at the shop. No riding. I did do some core work late yesterday, that I'll count for today. Also, I did some calf raises actually today. Combined with the work on the shop, I'd say I did an equivalent of 1 hour of riding.

Wednesday: not a whole lot.

Thursday: 15 minutes easy spinning. I'm having trouble with motivation this week.

Friday: Nothing. I think I've decided to slide my rest week up to this week instead of next week. I just have no motivation this week. Between the snow, then endless rain, and now snow again, I'm just sick of everything.

EDIT: I did ride! hooray! 30 minutes. The standard single hard 20min efffort. woo-ha!

http://connect.garmin.com/activity/25609847

Saturday: 15 minutes easy spinning. better than nothing

Sunday: nothing.

Weekly Abacus:

Wanted: 3.5 hours

Had: 2.5 hours

Grade: 71.4 = C (hooray!)

2010.12

Monday: rest.

Tuesday: Did a half hour of xc skiing. also a half hour of riding the rollers. not much to say, no data. i'm getting sick of this cold and snow.

Wednesday: no riding. I think I did some core work. I know one of these days I did.

Thursday: 3x4 mins with 3 minutes rest. oof. 30 minutes total with warm up and warm down.

Friday: I...don't remember. I think I rode the rollers for a half hour.

Saturday: 1/2 hour SS mtb. nothing too amazing.

Sunday: Rode outside for an hour. freeform, mostly. The past few days my throat has been feeling sore. I hope I'm not coming down with something.

Weekly rundown:

Wanted: 6.5 hrs

Had: 3 hrs...Fail

2010.11

Lets us begin the build.

Monday: started gluing my race wheels. Also, did some spin work at night. I was hoping to do 5x1min max cadence, but only did 3x1 and a single :30 interval. I dunno what it was, but by the end i felt like death. On the plus side, my avg cadences were high. woo-hah!
http://connect.garmin.com/activity/24294270
Time: 00:25:04
Cadence: 101 / 179 rpm
Interval 1: 161 rpm
Interval 2: 154 rpm
Interval 3: 156 rpm
Interval 4: 162 rpm

Tuesday: The climbing of the hill. 5 times. around 60ish rpm. I think it went well. My legs are definitely feeling it.
http://connect.garmin.com/activity/24360847
Time: 00:58:37
Distance: 15.25mi
Speed: 15.6/28.9mph
HR: 163/189bpm
Cadence: 83/121rpm

Wednesday: lots of snow. did some snow biking. nothing too impressive.

Thursday: I was going to take advantage of all this snow and do some cross country. Unfortunately, it actually warmed up a bit outside and the snow became too wet for any of my waxes. boo-urns. So I did some walking instead. 1.5 hours of walking around admiring the snow-coveredness of everything. Also, I did some core work at night. Crunches, declined pushups, transverse planks. hooray!

Friday: Rode the track bike on the rollers. Added some resistance for once. Basically, I warmed up 5 minutes without resistance, then 20 minutes with resistance, 5 minute warmdown without. It was good. I tried to break in my new track gloves as well. They still hurt. I hope they're not too small.

Saturday: Lots of eating and celebration. Oh goodness.

Sunday: Lots of sluggishness from eating. No riding. Finished gluing the race wheels, though.

Weekly Grade:

Hours needed: 6.5

Actual time: 4 hrs

Grade: 61.5 = D

This reminds me of college.

2010.10

Well. This week is supposed to be my rest week after all that hard base i've been doing for the past month and a half or so.

Monday: and then there was rest.

Tuesday: Rode to the shop today. did a tempo pace going out and back just to make up for my dearth of hours last week. Picked up some new tires for the Guru. Tonight I decided that while I had the tires off the back wheel, I would replace all the spoke nipples, since there were a few that were rounded off. turns out they were rounded off because the d/s spokes were 2mm too long. Well. I guess I had better buy some more spokes soon.
http://connect.garmin.com/activity/23820557
Distance: 40.13 mi
Time: 2:18:06
Speed: 17.4 / 36.3 mph
HR: - / - (no HRM today)
Cadence: 99 / 117 rpm

Wednesday: no riding. strength work tonight. calf raises, crunches, declined pushups, transverse planks.

Thursday: more rest

Friday: rest

Saturday: rest

Sunday: rest. geeze.

Weekly Report card:
Desired: 3.5 hrs
Actual: 2.3 hrs
Grade: 66.67% = D