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Training Log Archive: Mr Wonderful

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Biking29 31:33:50 466.85(14.8/h) 751.32(23.8/h) 13033206.2
  Walking3 1:08:04 4.32(15:45) 6.95(9:47)68.1
  Running1 22:27 2.06(10:54) 3.32(6:46)22.5
  Total32 33:04:21 473.23(4:12) 761.59(2:36) 13033296.7
  [1-5]32 33:01:54
averages - sleep:6.7 weight:231.2lbs

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Thursday Apr 30, 2020 #

11 PM

Biking (Trainer) 43:29 [1] 9.72 mi (13.4 mph)
ahr:103 max:112 shoes: Long Haul Trucker

82 whole w, 57 rpm. tired but still have streak. gotta front load more work for afternoon flexibility

Wednesday Apr 29, 2020 #

11 PM

Biking (Trainer) 43:59 [3] 11.55 mi (15.8 mph)
ahr:118 max:135 shoes: Long Haul Trucker

wu 88w, 59 rpm
reg 140w, 69 rpm

Small world - uncharacteristically for me, I chatted up the father of one of the other two year olds that plays in the field behind my house. Turns out he works for my employer, about three buildings over, and grew up about 30 miles from my parents' place.

Somewhat related, from earlier in the day at the field: Swamp Training 101

Tuesday Apr 28, 2020 #

3 PM

Biking 58:01 intensity: (8 @0) + (15:59 @1) + (17:03 @2) + (15:51 @3) + (8:54 @4) + (6 @5) 12.55 mi (13.0 mph) +206m
ahr:147 max:207 shoes: Long Haul Trucker

Shifting is certainly no worse after the new cassette. Maybe a little drag going towards larger cogs. Down is fine. Cable is original to this change, so 2k miles or so.

Something creaks a bit, should check pedals and consider installing the bb I have, but have not bothered to install.

Nice to be outside - gorgeous day!

Relatively hilly at least for these parts.

Monday Apr 27, 2020 #

10 PM

Biking 12:00 [1] 3.0 mi (15.0 mph)
shoes: Long Haul Trucker

Day got away, but I have a good activity streak going. Weirdly, this seemed to not count, or else I was too tired to do math correctly
11 PM

Walking 12:00 [1] 0.75 mi (16:00 / mi)
shoes: Ghost 2018 Blue

To bump over the activity time goal.

Sunday Apr 26, 2020 #

Event: SMOC Waterloo HQ - POSTPONED
 

Note
weight:229lbs

dragonfixing - added new chain and cassette at 5065. I went from a 42T max rear to a 46T so I got to learn about b screw adjustments. Seems to be shifting well enough on the stand after a barrel tweak, which I need to study more.

generalfixing - went to see about swapping it from single to 9 speed using the OG Dragon parts, but I can't find the last few cogs of the cassette. Also, I note that one of the jockey wheels is cracked, which is like $20 for a replacement kit. I have a 9 speed chain that's fresh. I could keep it single, but I don't have any good single speed chain at the moment although that's cheap and easy enough, could even add that to the grocery list I wager. I am torn because I have the bike, it's not worth much, but I don't love love it, so not sure how much to toss after it. If I had bought it a year later, it would have been a fat bike which would at least add more variety. If I had bought it eight years later, it would have been a gravel bike.

camberfixing - I believe the source of the rear tire leak was a combination of....one tiny stupid spot of the original rim strip sliding inward (thus a path through the spoke holes), also it was a touch dry. I should set more reminders for maintenance, eg top off tires from time to time. Debating whether I use on hand Gorilla Tape (which is working well enough on the Dragon, does need occasional replacement) or order something perhaps slightly more sophisticated. Replacement for the original equipment replacement doesn't seem super easy to come by on the first round internet search. Front is holding great so not touching that.




2 PM

Biking (Trainer) 43:27 [1] 10.7 mi (14.8 mph)
ahr:111 max:120 shoes: Long Haul Trucker

107 w, 63 rpm

Original idea: 5 am, 2-3 hrs
Later idea: 2 hrs
Final idea: Sit on trainer and start a tv show

Saturday Apr 25, 2020 #

1 PM

Biking (Trainer) 43:34 [2] 11.99 mi (16.5 mph)
ahr:126 max:149 shoes: Long Haul Trucker

wu 85 w, 60 rpm
reg 165 w, 72 rpm

Friday Apr 24, 2020 #

1 PM

Biking (Trainer) 46:50 [1] 11.0 mi (14.1 mph)
ahr:104 max:112 shoes: Long Haul Trucker

I experimented this week with an alternate work/sleep schedule and it's not working. I was beat and had nothing.

94 w, 60 rpm

On a happier note, I found my cassette bit so I can refresh my drivetrain tomorrow I think, hopefully doing that, fixing my other's bike's tubeless flat, and doing something with the beater bike. Stupidly, I had practically grabbed the bit the other day, but it being small and black in a black tray I didn't really register that it was it. I almost ordered another!
2 PM

Walking 30:00 [1] 2.0 mi (15:00 / mi)
ahr:96

Was beat but didn't feel like sitting on the one sweat-tolerating spot, or finding something to put on the couch, so fired up the treadmill and blearily stumbled along, with heels hitting the back roller regularly.

Thursday Apr 23, 2020 #

10 PM

Biking (Trainer) 46:59 [1] 10.98 mi (14.0 mph)
ahr:107 max:118 shoes: Long Haul Trucker

If today was the day I should have stopped snacking myself deeper into comorbidity...whoops.

93w, 59 rpm

Still no idea where my cassette tool is, but overnight temps are still a little chilly for someone with my delicate sensibilities. Time to browse movies.

Wednesday Apr 22, 2020 #

10 PM

Biking (Trainer) 43:46 [1] 11.75 mi (16.1 mph)
ahr:125 max:157 shoes: Long Haul Trucker

wu 93 w, 57 rpm
reg 151 w, 69 rpm

Tuesday Apr 21, 2020 #

2 PM

Biking (Trainer) 48:56 [1] 11.7 mi (14.3 mph)
ahr:111 max:119 shoes: Long Haul Trucker

98 w, 61 rpm restfully

Monday Apr 20, 2020 #

3 PM

Biking (Trainer) 42:45 [3] 12.11 mi (17.0 mph)
shoes: Long Haul Trucker

155 w, 71 rpm

Cassette and chain arrived, now just need to get out, find the tools, and swap by the weekend!

Sunday Apr 19, 2020 #

2 PM

Biking (Trainer) 1:24:34 [1] 21.87 mi (15.5 mph)
ahr:113 max:125 shoes: Long Haul Trucker

122 w, 65 rpm

Favorite moment of today: prior to this ride, struggling to get Harvey down for a nap, he finally is resting, says, "Hand", so I hold his hand, and wake up 45 minutes later still hand in hand.
C • Best 45 minute sleep for bo... 3

Saturday Apr 18, 2020 #

1 PM

Biking (Trainer) 1:29:10 [1] 22.58 mi (15.2 mph)
ahr:116 max:133 shoes: Long Haul Trucker

121 w, 65 rpm

Friday Apr 17, 2020 #

6 AM

Biking (Trainer) 43:29 [2] 11.12 mi (15.3 mph)
ahr:113 max:134 shoes: Long Haul Trucker

Made it to the basement before wee man woke up! Groggy but there. A few mild pickups

WU 92 w, 57 rpm
Reg 127 w, 65 rpm

Thursday Apr 16, 2020 #

10 PM

Biking (Trainer) 43:36 [1] 10.33 mi (14.2 mph)
ahr:108 max:115 shoes: Long Haul Trucker

102w,61 rpm
11 PM

Biking (Trainer) 11:54 [1] 2.75 mi (13.9 mph)
shoes: Long Haul Trucker

Ended the Kinetic app ride, went to stop the apple watch...not running. Did it count enough? Nooooo....thus padding to keep streak alive. So much for earlier to bed and a morning reset to get out of the not-before-10pm hole. cryingemoji.png

90 w, 59 rpm

Walking (Treadmill) 26:04 [1] 1.57 mi (16:36 / mi)
ahr:91 max:95 shoes: Ghost 2018 Blue

Couldn't pad it all the bike, too defeated.

Wednesday Apr 15, 2020 #

10 PM

Biking (Trainer) 43:47 [3] 10.22 mi (14.0 mph)
ahr:102 max:110 shoes: Long Haul Trucker

These will be increasingly lazy until I reset and do them earlier somehow.

92 w, 60 rpm

Tuesday Apr 14, 2020 #

10 PM

Biking (Trainer) 1:00:07 [2] 15.9 mi (15.9 mph)
shoes: Long Haul Trucker

15 makes it 150 for the rolling week woo woo, which is checking now says that last week was my AP best ever (nine years!), at 170.

131 w, 67 rpm. A few pickups for short gentle hill simulation.

As is my custom, have slid to late night training, which is an option but sometimes hard because one gets sleepy at night time. I should try to reset back to AM

Monday Apr 13, 2020 #

12 PM

Biking (Trainer) 1:58:50 [1] 29.03 mi (14.7 mph)
ahr:107 max:118 slept:6.0 shoes: Long Haul Trucker

Didn't have much time yesterday; did walk around enough to fill those apple watch rings.

105 w, 61 rpm

Saturday Apr 11, 2020 #

Note

Hart Hills 50 mile gravel race
12 PM

Biking (Not Trainer) 4:03:40 intensity: (1:22 @0) + (1:09:34 @1) + (1:58:11 @2) + (53:38 @3) + (55 @4) 53.34 mi (13.1 mph) +490m
ahr:142 max:167 shoes: Jamis Dragon Sport 29er

Good times, would have been even better if I had installed a new chain instead of breaking this one three times on the ride!

Friday Apr 10, 2020 #

3 PM

Biking (Trainer) 43:39 [2] 12.18 mi (16.7 mph)
ahr:128 max:147 shoes: Long Haul Trucker

wu 128 w, 67 rpm
reg 155 w, 71 rpm

Thursday Apr 9, 2020 #

9 PM

Biking (Trainer) 1:21:32 [3] 20.38 mi (15.0 mph)
ahr:106 max:115 shoes: Long Haul Trucker

There seems to be a sweet spot between 5 am and 9 pm where I have the most watts. More in the middle part I think.

111 w, 63 rpm

Wednesday Apr 8, 2020 #

12 PM

Biking (Trainer) 1:23:14 [1] 20.73 mi (14.9 mph)
ahr:110 max:122 shoes: Long Haul Trucker

Not sure why HR strap didn't read right (20 bpm low compared to watch).

I have certain expectations - if a movie is possibly going to have some sort of spirited driving in it, I should get to see a car sliding around, not all shots exclusively from the interior of the car. Especially painful given the choice of cars. :(

https://www.imdb.com/title/tt5723286/

wu 86 w, 56 rpm
reg 113 w, 64 rpm

Ah, it seems HR lost contact sometime during or after wu and was just sitting at last known. Ah well.

Tuesday Apr 7, 2020 #

3 PM

Biking (Trainer) 43:38 [3] 12.74 mi (17.5 mph)
ahr:134 max:161 shoes: Long Haul Trucker

Tough call...day looked nice but I also like my tv. Plus dirt would have been a little muddy.

169 w, 69 rpm

Monday Apr 6, 2020 #

6 AM

Biking (Trainer) 43:33 [1] 10.65 mi (14.7 mph)
ahr:107 max:119 slept:6.0 weight:230.8lbs shoes: Long Haul Trucker

105 w, 61 rpm

Sunday Apr 5, 2020 #

5 AM

Biking (Not Trainer) 2:59:40 intensity: (45 @0) + (2:14:20 @1) + (44:35 @2) 40.68 mi (13.6 mph) +316m
ahr:132 max:151 slept:6.0 shoes: Jamis Dragon Sport 29er

Dragon crosses 5000 miles! (includes trainer miles back in the day)

Originally intended as an "Escape to Dexter!" I got out the door too slowly, and then also was 10% under target speed so to accommodate the day's schedule, I switched to "How far can I go on that route in 90 minutes, then turn around and go home". Should have slept more last night, one day I will learn my lesson.

One person before 7 am, then about six more.
C • Dude 3

Saturday Apr 4, 2020 #

4 PM

Biking (Trainer) 43:53 [2] 12.43 mi (17.0 mph)
ahr:135 max:148 slept:8.0 shoes: Long Haul Trucker

155 w, 63 rpm

Going to consider replacement an essential purchase, before the neighbors call the police on me.



Every time!!

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 
8 PM

Running (Gravel track) 22:27 [1] 2.06 mi (10:54 / mi)
ahr:142 max:149 shoes: Ghost 2018 Blue

153 spm

Thursday Apr 2, 2020 #

9 PM

Biking (NOT TRAINER) 1:58:05 intensity: (12 @0) + (20:19 @1) + (1:02:42 @2) + (34:36 @3) + (16 @4) 29.79 mi (15.1 mph) +291m
ahr:146 max:166 slept:7.0 shoes: Jamis Dragon Sport 29er

Finally outside! Half ish gravel, but it hardly counts since it was hard and fast

Wednesday Apr 1, 2020 #

12 PM

Biking (Trainer) 43:43 [3] 13.08 mi (18.0 mph)
ahr:148 max:164 slept:7.0 weight:233.8lbs shoes: Long Haul Trucker

Midday so ready to rip soon after starting. Or tire is going flat again, we may never know.

179 w, 66 rpm

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