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View albumEnjoying life one day at a time
March 9
March 8
- 50m
- 1500.00 meters
- 03m 19s /100 meters
Needed to expend energy today... was a wicked, windy, wet day, so nothing outside. Went back to the pool and got my swim on. I decided that I needed to see what I could do in a couple TT.
w/u: 100m ez swim
100m bs ez
m/s: 100m swim - 2:10
200m swim - 5:05
400m swim - 10:10
200m swim - 5:05
100m swim - 2:20
c/d: 100m bs
100m kicking
Back was feeling a little tight after a while, but I was able to control that with technique. I was doing front kick with flutter board, but stopped before 25m as it was not good for the back. It will take some time to get back to where I was last year.
- Calories out: 3502 From lifestyle:3035, From activities:467
- Health data: Sleep: 4 Soreness: 4 Sick: 2 Hours slept: 6
March 7
- 55m 30s
- 22.57 kms
- 24.40 KM/hr
Holy wind Batman! That was a tough ride, but I got'r done. Slow and steady, that's all I could do on the West bound road... on the Northbound road it was FAST. It was a SSW 40-60 km/h wind, and every hill was a blessing, until you crested, then it was horrible. A couple times I struggled to keep the bike on the road, but for the most part I stayed well away from the edge of the road to keep from getting blown off on to the soft shoulders.
Pretty steady ride otherwise... small ring, 90 rpm cadence for the most part. I think this will be a regular commute for me for a while, at least until I'm feeling stronger... spinning easy.
In zone: 47:30
Calories: 591
- 46m 10s
- 22.57 kms
- 29.33 KM/hr
YUP... that's another commute!
Was a lovely morning, sun is starting to peak out by the time I'm at work and it was actually quite pleasant this morning. Temp of +5*C, but the wind was pretty steady at SW 20 km/h. This means a helping wind for 2/3 of the ride, but I still didn't use the big gear... I need to work on my leg speed and strength. So the hills were slow but steady and the flats were fairly fast. Downhills were screaming... when I got into town and the couple hills there, I coasted down the hills over 50 km/h and spun fast up hills over 30 km/h. This felt good, but I eased off on the last little hill (on ramp to Homer-Watson Blvd) and took it easy into work to cool down a bit.
Great ride!!! NOT looking forward to tonight though... wind is going to be 40+ km/h and SW... so it's going to hurt for 2/3 of the ride. :o
In zone: 38:08
Calories: 475
Sweetums asked me to leave work early, so I could pick up #2 at his co-op job. So I left work at 3:45 and "raced" home to get the car to pick him up. I knew it was going to be a hard ride home, but it wasn't as bad as I expected. The wind didn't change as it was supposed to, so was more a nuisance (oh, it was still hard work, but it wasn't a direct headwind) than a total hinderance. A couple of the hills in town I was in my lowest gear on the middle ring and was grinding up the hill, into the wind... I did have to stop once on first hill to fix the rear brake. It was rubbing against the rim as I was climbing... did't need that added resistance today.
I felt good though... I was in shorts and cycling shirt (plus coat, because there was no room in the backpack) and was perfectly comfortable. It was +15*C this afternoon... totally freakin' awesome for the beginning of March! :)
- Calories out: 4474 From lifestyle:2994, From activities:1480
- Health data: Hours slept: 6
March 6
- 54m 30s
- 22.57 kms
- 24.85 KM/hr
Commute #3 for the year... this one was just a little nipply though. It was -10*C with a bit of a breeze, so it was C-C-C-COLD... but with all the layers on, I heated up well enough. My forehead got a little cold at the beginning, but that to subsided (probably after it froze ;) ).
Rode this pretty easy for me, but it felt hard... the big hills slowed me right down and everything else felt like slogging thru molasses. I think partly due to the number of layers, my legs weren't moving as fast as they could. It was a good morning though... roads were slippery if you weren't careful... and I was EXTRA careful... but manageable. The traffic was well behaved, and it was a lovely morning. I will have to do this again some time. :) ;)
In zone: 35:00
Calories: 523
- 47m
- 22.57 kms
- 28.81 KM/hr
Evening commute with a helping wind... what a pleasure! The sun was shining (in my eyes) and the temperature was not frigid (+4*C), it was a perfect evening for a ride.
Rode easy at the beginning in the hard climbs going out of town... then just started spinning. Once I got up on the plateau and started heading down into town, it became easy. Along the last stretch of road, I was maintaining 37 km/h in the small ring. I was getting tired though... my legs just don't have the pop they had last year.
In zone: 41:20
Calories: 517
Early morning commute... I knew it was going to take longer, so I got up early and prepped everything the night before. It was a good thing too, because I found the reason I've had flats the last two mornings I rode in. The wheel/tire was fine while I was riding, but as soon as I brought it inside (into the warm air) it would explode. This morning I noticed something on my tire... thought it was a piece of dirt... went to brush it off and discovered it was a bulge... not just any bulge, but a small cut in the sidewall of the tire, which the tube was starting to bulge out of. So, I had to quick change the tire with an old one from Xena (which is in good shape). Because I was up early enough, I left about 5 minutes later then I planned.
I took my time this morning... no rushing to get to work, just riding steady and easy on the legs. I was in the "granny" gear on some of my ascents (42-25... I have another small ring, but almost never use it on commutes... only time I use it is on MONSTER hills, which I don't have around here). The rest of the time I was spinning easy and never used the Big Ring at all... still hit over 40 km/h on some descents... and 30+ on flats. Good times! :)
- Calories out: 4588 From lifestyle:3070, From activities:1518
- Health data: Sleep: 4 Soreness: 3 Sick: 4 Hours slept: 6
March 5
- 40m
- -----
- -----
40 min spin... nothing spectacular, just some higher cadence work and steady efforts. I did the first 40 minutes of the Spinervals Real Ride on IMLP course. Just listening to some Rush and using Troy's cues for cadence.
No HR info, forgot to stop watch after the workout, so the info is no good. Probably was avg HR of 120, max of 135ish... wasn't working hard.
- 38m
- 1400.00 meters
- 02m 42s /100 meters
Swim with #2... it was his idea, who am I to argue?? :)
My swim was:
50m EZ swim :15 ri
50m Breaststroke EZ :15 ri
2x with fins: 50m 4x4, 50m kick :15 ri
2x 400m on :20 ri
2x 100m EZ Breaststroke on :10 ri
I was supposed to do 3x the set with fins, but my back didn't like it, so I stopped that. The 400m sets were done at a steady pace, concentrating on keeping the back neutral. A little discomfort, but nothing unbearable.
- Physical Therapy
- 05m
Back stretches
- Calories out: 4090 From lifestyle:3085, From activities:1005
- Health data: Sleep: 4 Soreness: 4 Sick: 4 Hours slept: 6
March 4
- 1h 22m
- -----
- -----
Spinervals 22.0 TimeTrialapalooza
Good heavy sweat this morning... but I still didn't do this hard enough. My legs are so weak, I have a tough time getting my HR up to the zones required... so it's more of an aerobic workout then a anaerobic one. No worries though, I need to loose weight and strengthen legs, and aerobic is the way to do that. So, I ride this at an easier gear but spin at the intended cadence. This allows me to keep the HR down, but build the leg strength. This is what Coach Troy recommends in 16.0... reduce the level on the other workouts to make them aerobic. It's a good test of knowing your body and how it will handle any given workout. Also, allows you to create an aerobic workout, out of a much harder workout, which keeps you from getting bored or poor. ;)
In zone: 59:30
Calories: 864
I woke up this morning at 6:30 for bathroom break, but couldn't get back to sleep. I lay in bed for a good 1/2 hour, but it wasn't happening, so got up and got ready to spin. I had 2 hours to get my workout in, before I had to p/u Sweetums parents to take them to church. It is our month to drive them where they need to go... family obligations.
I had thought of going to the bike show in T.O. this weekend, but with Sweetums working, and all these extra duties I have to do, there is just no time. I'm not about to drive down to T.O. for a couple hours of cruising a trade show. I really don't need anything... although another pair of bike shorts would be nice (one pair is ONLY for trainer rides --they are so thin, another pair is starting to come apart at the seams), but I will make due. I'd also like a new HRM, but that can wait as well. There are good prices at the show in the spring, but the fall prices are ALWAYS much better.
- Calories out: 4104 From lifestyle:3009, From activities:1094
- Health data: Sleep: 3 Soreness: 4 Sick: 2 Hours slept: 6
March 3
- 40m
- -----
- -----
Quick spin on rollers.
5 min w/u,
30 min TT,
5 min c/d.
Main set was at an avg of 34 km/h, mostly 33 kph but a couple sets of 42+ kph... during the last minute I put the hammer down and had it up over 60 kph for 40 seconds. Of course this means nothing in real world, except you learn how to spin circles instead of mashing while riding fast. I don't think I was in the top gear, but was spinning at 90 rpm and staying mostly steady on the rollers. At that speed you wouldn't want to come off the rollers. Good sweat.
In zone: 29:00
Calories: 367
Back is feeling pretty decent... and I had an ok sleep last night (sans Sweetums). It could have been better though... woke up several times after 3 a.m. after a very disturbing dream. Not going into details (cause I don't remember them), but I know that it woke me up and I didn't sleep well after that. :(
Today is grocery shopping day... or else I'd go for a swim. However, I must get all the shopping done, clean up the house a little, and get things ready to head to my brothers place for a b'day celebration with my parents and brothers. Sounds like most of the nieces and nephews won't be there, so we're not making #2 & #3 attend. #1 is staying in T.O. to party with his friends, as it's his b'day tomorrow (WOW... 20 years old already...where did the time go?).
- Calories out: 3577 From lifestyle:3043, From activities:534
- Health data: Sleep: 4 Soreness: 4 Sick: 2 Hours slept: 6
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March 2012 
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Busy day at work...
no commuting today either... we had snow flurries off and on all day. It was quite slick out there.... not fit for a fat man on skinny tires.
After work, got home and made supper... homemade pizza. Sweetums and #1 were coming home from T.O. and the traffic was bad, so they were late... which was fine by me, it gave me more time to get supper ready. The other two boys and I ate before they got home, because they were starving... besides, we can only cook one pizza at a time... worked out well, and I made a special 'za for Sweetums, with all her favs. :)
Good movie tonight too... The Lincoln Lawyer. Not bad... kept everyone intrigued 'til the end.
Very sad news today... we heard from M.I.L. that the 13 yr. old son of a friend of ours died yesterday. They thought he was taking a long time in the shower, and when they went to check on him, he was passed out in the shower. He passed away in the hospital. These are all the details that I know, but I am extremely sad... and will not be working out today. :(