Training Log Archive: pwentz3lIn the 30 days ending Apr 30, 2011:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||
Saturday Apr 30, 2011 #
9 AM
Cycling 18:23 4.62 mi (15.1 mph) +61ft
ahr:132 max:146 shoes: Sidi Dragon 2
Ride to MoBiz house.
Cycling 2:08:30 27.08 mi (12.6 mph) +518ft
ahr:119 max:151 shoes: Sidi Dragon 2
Ride from MoBiz's to Lake Elmo. A wet one... I thought I would have been much colder, but was actually pretty comfortable as long as we kept at it.
1 PM
Orienteering race 59:22 *** 5.63 mi (10:33 / mi) +188ft 10:13 / mi
ahr:155 max:171 spiked:15/17c shoes: VJ Falcons
Great Run at Lake Elmo. The control locations were pretty easy for the most part, I stuttered on 3 and 4 pretty bad. Three less so. 9-10 I got disoriented a little. But the rest I felt on the map and didn't get confused as to where I was going. I caught up with FoxShadow leaving 4, and we went back and forth a bit. Different routes, but flip flopping as to who got to the control first. I saw him dive in the creek, but only heard the impact when he took the digger leaving 8. Legs felt pretty beat and he pulled away pretty good when I fumbled mid-route on 10.
Great location for reading subtle contours. The controls were such that you wouldn't miss many if you were off slightly, but I imagine there were some fish-hook looking routes during the last 100 meters approaching the controls for a lot of them. I focused on reading the contours and it worked out pretty good for the most part.
I am digging Mr. Curtis' new tool for plotting. See Toddp's post for a link.
Great location for reading subtle contours. The controls were such that you wouldn't miss many if you were off slightly, but I imagine there were some fish-hook looking routes during the last 100 meters approaching the controls for a lot of them. I focused on reading the contours and it worked out pretty good for the most part.
I am digging Mr. Curtis' new tool for plotting. See Toddp's post for a link.
3 PM
Cycling 1:57:05 25.9 mi (13.3 mph) +551ft
ahr:127 max:165 shoes: Sidi Dragon 2
Bike ride back from Lake Elmo. I could have sworn we were on a longer route, but it ended up over a mile shorter. Good ride, with a strong headwind the last 8 miles. Tom and Biz ramped it up a little once we reached the U. Great training.
Friday Apr 29, 2011 #
11 AM
Cycling 57:12 15.89 mi (16.7 mph) +443ft
ahr:159 max:254
Lunch time ride at work.
Wednesday Apr 27, 2011 #
Indoor Cycle 1:06:37 [3] 21.79 mi (3:03 / mi)
ahr:133 max:166
Carmichael Power Training Class: The complete pedal cycle
This class tries to get you to pedal in a complete revolution. Started off with two 45 second single leg pedal sessions on each leg for a total of 4. tough to keep my balance as I had no place to put the free leg. came unclipped a couple of times.
Then three 3 minute max power intervals at 110 RPM. As much power as you can put out as long as you maintain the high RPM. I was about to puke after the third. Was going upstairs to refill my water bottle and take some salt tabs and about fainted....
finished with "stomp" ladders of 8, 10, 12, 14, 16, 14, 12, 10, 8 seconds in biggest gears, hardest effort without leaving the saddle.
The point was to focus on complete revolutions throughout. Average power was only 175 as there was a significant amount of recovery time. Max was 643 with 6 of the 9 stomp sessions maintaining 550.
Is this supposed to be fun?
This class tries to get you to pedal in a complete revolution. Started off with two 45 second single leg pedal sessions on each leg for a total of 4. tough to keep my balance as I had no place to put the free leg. came unclipped a couple of times.
Then three 3 minute max power intervals at 110 RPM. As much power as you can put out as long as you maintain the high RPM. I was about to puke after the third. Was going upstairs to refill my water bottle and take some salt tabs and about fainted....
finished with "stomp" ladders of 8, 10, 12, 14, 16, 14, 12, 10, 8 seconds in biggest gears, hardest effort without leaving the saddle.
The point was to focus on complete revolutions throughout. Average power was only 175 as there was a significant amount of recovery time. Max was 643 with 6 of the 9 stomp sessions maintaining 550.
Is this supposed to be fun?
Monday Apr 25, 2011 #
6 AM
Cycling (Work Commute) 26:38 6.61 mi (14.9 mph) +163ft
ahr:122 max:165
Rocking the SS
11 AM
Running 1:02:58 7.74 mi (8:08 / mi) +340ft 7:48 / mi
ahr:151 max:239 shoes: Newton Gravity Trainer
Work run. Different route than I am used to. The group left before I was ready, so had to do a little quick step and razzle dazzle short cut to catch them.
Great day to be outside.
Great day to be outside.
5 PM
Cycling (Work Commute) 29:26 6.74 mi (13.7 mph) +238ft
ahr:127 max:212
SS home. Different, safer route.
Saturday Apr 23, 2011 #
2 PM
Cycling 2:16:03 33.08 mi (14.6 mph) +849ft
ahr:137 max:160 shoes: Sidi Dragon 2
Hop on the mountain bike to do the Grand Rounds on Saturday. I think I finally have the brakes back to where they don't rub. It had been driving me a little nuts. They squeaked all of LBL. Amazing how much a little rub takes off of your energy, mental and physical.
Felt horrible on this ride for the first twenty minutes. Inner thighs were complaining from the prior nights spin. Settled in and had a pretty good ride and a pretty good time.
Felt horrible on this ride for the first twenty minutes. Inner thighs were complaining from the prior nights spin. Settled in and had a pretty good ride and a pretty good time.
Friday Apr 22, 2011 #
5 PM
Indoor Cycle 1:13:21 [4] 24.12 mi (3:02 / mi)
ahr:133 max:162
Field test verification. Not sure what I am supposed to do with the data yet, did I verify, or did I sandbag the first time....
Started with a 10 minute warm up, then 110 RPM and crank up the tension for 1 minute, 1 minute rest and then repeat for 1 minute, 3 minute rest, then the verification begins.
10 minutes at steady state intensity, which is 215 to 230 watts.
7 minute recovery
10 minutes at SS + 10-15W
7 minutes recovery
10 minutes at SS + 20 - 25W
10 minute cool down
Learning point #1 -- get the RPM's correct, get the Watts in the right range, then leave it. I don't know if the friction pad needs breaking in, but 10 degrees of turn on the knob is huge ....
Learning point #2 -- Don't touch the flywheel when the ride is over... it is hot. :-0
Results:
1 minute #1 = 442 Watts Ave.
1 minute #2 = 328 Watts Ave. (Didn't feel different..)
10 minute #1 = 234 Watts Ave. ( A little high)
10 minute #2 = 236 Watts Ave. ( About right)
10 minute #3 = 251 Watts Ave. (About Right)
3rd one was tough. I felt all over the place, but the graph is pretty smooth.
Now, I have to figure out what it all means... over dinner.
Started with a 10 minute warm up, then 110 RPM and crank up the tension for 1 minute, 1 minute rest and then repeat for 1 minute, 3 minute rest, then the verification begins.
10 minutes at steady state intensity, which is 215 to 230 watts.
7 minute recovery
10 minutes at SS + 10-15W
7 minutes recovery
10 minutes at SS + 20 - 25W
10 minute cool down
Learning point #1 -- get the RPM's correct, get the Watts in the right range, then leave it. I don't know if the friction pad needs breaking in, but 10 degrees of turn on the knob is huge ....
Learning point #2 -- Don't touch the flywheel when the ride is over... it is hot. :-0
Results:
1 minute #1 = 442 Watts Ave.
1 minute #2 = 328 Watts Ave. (Didn't feel different..)
10 minute #1 = 234 Watts Ave. ( A little high)
10 minute #2 = 236 Watts Ave. ( About right)
10 minute #3 = 251 Watts Ave. (About Right)
3rd one was tough. I felt all over the place, but the graph is pretty smooth.
Now, I have to figure out what it all means... over dinner.
Tuesday Apr 19, 2011 #
6 PM
Running 1:20:45 7.66 mi (10:33 / mi) +117ft 10:24 / mi
ahr:140 max:173 shoes: Soloman XT Wings S Lab 3
OTNT we Andrei, Pete C., Brian, and MoBiz
I have been reluctant to call OTNT's due to the high quality of past events, it seemed like weeks worth of work was required, they are that good. However, there have been some adhoc events that were fun socially, if not challenging mentally, so I called a last minute session.
Initially, it was going to be a run from my place around Nokomis and back. I found some nice dirt trails along Minnehaha on Sunday, so it wouldn't be just a pavement run. Driving home, I thought about how potentially boring Nokomis would be, so I decided we could do some Fart Licks (sp?). After running at a decent pace along the trails, admiring the high water in the creek, we did 8-10 sprints each and called endex at the southern stoplight. Continuing on, we came to the fitness items that surround the lake. Everyone took a turn:
Inclined balance beam
Pull ups
Jump - touch the bar
Parallel Bar Arm walk
As a group, we are pretty crappy jumpers. It made for some good laughs.
Pete C. had the idea of carrying a baton on the return trip. The group had to follow the person with the baton. Hill climbs, log jumps, push-ups and general silliness followed.
The evening ended with a run till you cough up a lung hill climb up the 50th street bridge, followed with mexican at Pepitos!
I have been reluctant to call OTNT's due to the high quality of past events, it seemed like weeks worth of work was required, they are that good. However, there have been some adhoc events that were fun socially, if not challenging mentally, so I called a last minute session.
Initially, it was going to be a run from my place around Nokomis and back. I found some nice dirt trails along Minnehaha on Sunday, so it wouldn't be just a pavement run. Driving home, I thought about how potentially boring Nokomis would be, so I decided we could do some Fart Licks (sp?). After running at a decent pace along the trails, admiring the high water in the creek, we did 8-10 sprints each and called endex at the southern stoplight. Continuing on, we came to the fitness items that surround the lake. Everyone took a turn:
Inclined balance beam
Pull ups
Jump - touch the bar
Parallel Bar Arm walk
As a group, we are pretty crappy jumpers. It made for some good laughs.
Pete C. had the idea of carrying a baton on the return trip. The group had to follow the person with the baton. Hill climbs, log jumps, push-ups and general silliness followed.
The evening ended with a run till you cough up a lung hill climb up the 50th street bridge, followed with mexican at Pepitos!
Monday Apr 18, 2011 #
6 PM
Cycling 1:02:40 18.35 mi (17.6 mph) +258ft
ahr:144 max:241
Quick spin around the loop. Target is to beat 60 minutes. Everything felt really good, but I had to take some long stops at a few lights. I think I would have set a record. Probably helped that there didn't seem to be a strong wind coming from any direction.
Sunday Apr 17, 2011 #
9 AM
Indoor Cycle 51:09 [3] 16.81 mi (3:03 / mi)
ahr:135 max:164
Repeat of the Carmichael Field Test. Two one minute intervals, 1 minute between, 8 minute rest, 8 minute all out session, 10 minute rest, 8 minutes all out, 10 minute cool down. I screwed up the first time I did this and didn't record the intervals. I can use these numbers now to go through different parts of their training program.
Cadence was 90-92 the entire ride.
Interval #1 Average watts = 318
Interval #2 Average watts = 295
Interval #3 Average watts = 269
Interval #4 Average watts = 236
I was pretty tanked after the session. Had a Ensure and changed to go on a run.
Cadence was 90-92 the entire ride.
Interval #1 Average watts = 318
Interval #2 Average watts = 295
Interval #3 Average watts = 269
Interval #4 Average watts = 236
I was pretty tanked after the session. Had a Ensure and changed to go on a run.
10 AM
Running 1:10:00 [3] 8.0 mi (8:45 / mi)
shoes: Newton Gravity Trainer
Run from my house, around Nokomis and back. Somewhere in there my GPS messed up. I restarted it, but when I got home it stated I ran 4 miles in 21 minutes.... Not today, not any day...
It was good to mix up my running routine. I found (new to me anyway) some nice dirt paths along Minnehaha creek. Stiff wind blowing across Nokomis, I was a little under dressed. I will have to use this route again some time.
Distance is off Google maps. Time is approximate.
It was good to mix up my running routine. I found (new to me anyway) some nice dirt paths along Minnehaha creek. Stiff wind blowing across Nokomis, I was a little under dressed. I will have to use this route again some time.
Distance is off Google maps. Time is approximate.
4 PM
Running 28:02 3.07 mi (9:08 / mi) +58ft 8:58 / mi
ahr:146 max:167 shoes: Newton Gravity Trainer
Met a friend for a 3 mile run followed up by ice cream.
Saturday Apr 16, 2011 #
10 AM
Trekking 2:00:00 [1]
Walking through the woods at Theodore Wirth picking up trash. Pleasantly surprised at how little I found. Lots of small paper items, gu packets, and plastic/glass bottles. Only filled one bag.
I was talking with another volunteer briefly when he spotted a "tarp" partially submerged in a lake. He pulled it out and it was a full blown 2-3 person tent, poles and all.
I was talking with another volunteer briefly when he spotted a "tarp" partially submerged in a lake. He pulled it out and it was a full blown 2-3 person tent, poles and all.
Thursday Apr 14, 2011 #
5 PM
Note
Went to Nokomis to try out sea kayaks. I think I have a boat in mind. We'll see what I can figure out at the Expo this weekend.
The Irish kind of wore me out. Time to get back at it.
The Irish kind of wore me out. Time to get back at it.
Tuesday Apr 12, 2011 #
4 PM
Cycling 1:05:25 17.1 mi (15.7 mph) +432ft
ahr:121 max:156
Quick post conference ride with Mark from Ireland. We had planned on a longer ride, but then a vendor plopped 4 Twins tickets in my lap. So, we abbreviated it and went down town.
Sunday Apr 10, 2011 #
11 AM
Cycling 21:13 4.36 mi (12.3 mph) +66ft
ahr:111 max:133 shoes: Sidi Dragon 2
I went out with 5 Irishmen on Saturday night. It was a good thing I left my car downtown. It was tough to even get on the bike at 11 AM to go retrieve the car.
Saturday Apr 9, 2011 #
6 PM
Cycling 5:05:17 79.89 mi (15.7 mph) +2868ft
ahr:100 max:187
Two cycling rides. Apparently I didn't store the data from a Thursday check ride, so it transferred over to my Saturday ride.
The facilities director is over from Ireland, so I repaid the favor and scheduled an outing for Saturday. Three Seagater's and a friend of the other rider went west with no map. The 50 mile planned event went a bit long. 15 miles long. We had fun though. Great day for a ride. Low wind, perfect temp. As they say in Ireland, it was "Great Crack!"
The facilities director is over from Ireland, so I repaid the favor and scheduled an outing for Saturday. Three Seagater's and a friend of the other rider went west with no map. The 50 mile planned event went a bit long. 15 miles long. We had fun though. Great day for a ride. Low wind, perfect temp. As they say in Ireland, it was "Great Crack!"
Wednesday Apr 6, 2011 #
6 PM
Running 41:03 5.04 mi (8:09 / mi) +102ft 8:00 / mi
ahr:146 max:178 shoes: Newton Gravity Trainer
Went on a run with a visiting Seagate employee from Ireland. He is going to do the Goldy run this Saturday.
Saturday Apr 2, 2011 #
Adventure Race 25:31:00 [3] **** 110.0 mi (13:55 / mi)
spiked:48/49c
Awesome race. The navigation was a challenge throughout this event. A few gimmee controls, but most made you pause and think. A great mix of trekking, biking, and a healthy but enjoyable paddle.
I felt a bit off the map at the first 3 mile prologue run, but got a feel for the terrain quickly after that.
The mountain biking had a lot of route choice options. Fun single track, some dirt roads, gravel roads, and mud. I was able to stay on the map the entire ride, all three sessions. No issues at all.
Trekking made the race. One 18 control rogaine with a 7 hour limit. We finished in 6 hours 42 minutes with all but one, which we didn't attempt. One 2-3 minute bobble, all the other controls we hit with no issue. The controls and terrain weren't trivial, but very manageable if you stayed on the map.
The paddle was in the dark. Just 3 controls, but miles of blackness, lit by the milky way. Calm water with a light breeze. Fun.
Our fate was set after the Rogaine section. We couldn't catch one of the six teams that cleared unless they missed a control. They weren't going to miss a control unless something happened that would cause them to drop. We knew we were the only team with one missed CP, so noone was going to pass us unless we dropped. We managed the rest of the course with the goal to finish, practice for RTNX, and have fun. We pushed hard, but within reason for an early season race. We probably spent too much time at TA's, but the chili and hot dogs were warm, it not borderline good.
Animal sightings: Bald eagle, deer, turkeys, huge snake and an attack armadillo.
I felt a bit off the map at the first 3 mile prologue run, but got a feel for the terrain quickly after that.
The mountain biking had a lot of route choice options. Fun single track, some dirt roads, gravel roads, and mud. I was able to stay on the map the entire ride, all three sessions. No issues at all.
Trekking made the race. One 18 control rogaine with a 7 hour limit. We finished in 6 hours 42 minutes with all but one, which we didn't attempt. One 2-3 minute bobble, all the other controls we hit with no issue. The controls and terrain weren't trivial, but very manageable if you stayed on the map.
The paddle was in the dark. Just 3 controls, but miles of blackness, lit by the milky way. Calm water with a light breeze. Fun.
Our fate was set after the Rogaine section. We couldn't catch one of the six teams that cleared unless they missed a control. They weren't going to miss a control unless something happened that would cause them to drop. We knew we were the only team with one missed CP, so noone was going to pass us unless we dropped. We managed the rest of the course with the goal to finish, practice for RTNX, and have fun. We pushed hard, but within reason for an early season race. We probably spent too much time at TA's, but the chili and hot dogs were warm, it not borderline good.
Animal sightings: Bald eagle, deer, turkeys, huge snake and an attack armadillo.