Training Log Archive: pwentz3l

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.

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.

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!

C • Fart Licking 7

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.

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.

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.

Met a friend for a 3 mile run followed up by ice cream.