hiking (snow ) 2:48:23 10.89 km (15:28 / km) +612m12:04 / km
up blue trail from parking on rt 41
trail was very compacted and easy going with the microspikes
turned north on undermountain trail and followed to intersect with AT. trail had been blown over in sections making it harder to stay afloat. once at the junction I followed AT north to Sages ravine campground where all signs of foot travel stopped. had a bite while reading the sign about bears. none today. turned around and headed south on the AT and past the undermt trail. some evidence of snowshoes before me, but they seemed to just stop at the base of the steepest section of trail. post-holed up to my waist in a few places, but it was not too bad and before long I was on the summit standing on the rock pile. spent maybe 2 minutes talking to some guy before turning north and down the trail to the car. ran the 3 miles in about 28 minutes. fun descent, fun day.
bike intervals (trainer) 50:00 11.65 mi (14.0 mph) shoes: specialized road
found this workout online. much better than just spinning as I have been doing.
Warm-up 5-10 minutes
5 x (30 second with the right leg doing most of the work, 30 seconds where the left leg does most of the work, 60 seconds with both legs working to form smooth, relaxed circles)
4 x (both legs working for 30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds spinning at more than 100 rpm (keep your fanny from bouncing off of the bicycle seat with controlled, high speed spinning), recover with 1:30 of easy spinning)
Main Set (20-30 minutes)
Repeat the set below 2 times:
Zone 2 intensity (recover with easy spinning in Zone 1 for 2:00)
1 minute 30 seconds
Zone 3 intensity (recover with easy spinning in Zone 1 for 1:30)
Zone 4-5a intensity (recover with easy spinning in Zone 1 for 1:00)
Zone 5b intensity, powerful riding seated or out of the saddle standing (recover with easy spinning in Zone 1 for 0:30)