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Old 11-20-12, 10:48 AM   #126
waterrockets 
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were those not stripped as well?
lol
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Old 11-20-12, 01:47 PM   #127
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80 miles this morning. Now for a shower, and beer and dog park.

This week is beginning to look pretty legit. 8 hrs so far for mon/tues. Goal is >15 hrs. Tomorrow I'm taking off, then I'll have thurs/fri/sat/sun to do some work.
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Old 11-20-12, 01:53 PM   #128
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48 miles ... hoping to do at least 40 tomorrow since i won't ride until friday again.
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Old 11-20-12, 07:16 PM   #129
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2 hours of tempo today. planning to do 2x20 tempo tomorrow. looking forward to thanksgiving weekend as i should be able to put in some long rides
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Old 11-20-12, 07:34 PM   #130
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2 hours today. Pretty easy, but added in 3 nice efforts up a couple of climbs just to loosen my legs up. Don't pay attention to hr, my hrm never seems to work.

http://app.strava.com/activities/28715785

nearly touched threshold up sherman
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Old 11-20-12, 11:14 PM   #131
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"Easy" day today. Commuted in at tempo, then all-out on the way home.
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Old 11-21-12, 11:07 AM   #132
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3.2 hour fartlek
I think that sprinting is going to be one of my weaknesses. I imagine weight lifting should help with this, yes? If so, lower reps?
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Old 11-21-12, 11:57 AM   #133
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3.2 hour fartlek
I think that sprinting is going to be one of my weaknesses. I imagine weight lifting should help with this, yes? If so, lower reps?
a) Maybe. Depends on how you respond but it could stretch the curve out.

b) Less likely. Low/rep high weight will push the peak number up but doesn't move the curve much.
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Old 11-21-12, 12:02 PM   #134
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Went out yesterday for my usual 2 hours before work and felt great. It was one of those days I couldnt wait to get on the bike and I was motivated, and rode hard right out of the driveway...with 1.5 of the 2 hrs being upper tempo/zone 2. I paid for it today when my planned 2 hrs started with me forcing myself out of bed and onto the bike. Turned into 1 hour recovery.

mtb park with beer tomorrow.
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Old 11-21-12, 12:59 PM   #135
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30 miles tempo
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Old 11-21-12, 05:09 PM   #136
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rode for 40 minutes after getting off the plane. stopped at the lbs to pick up some stuff, then did a 1 min al out (peak ever, legit where did i get these watts from?!!??!) then jsut a 5 min at ftp. debating if i should go for a group ride tommorrow then tack on my extra miles or just go for my long ride all by my self.
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Old 11-22-12, 11:06 AM   #137
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4 hours today. 216 tss. Went and did the local groups ride, then rode for another hour, and finally did some low cadence intervals (4x10's at .9 at 50rpms)
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Old 11-22-12, 12:19 PM   #138
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4.5 hour ride up the mtn. 90 min of steady power.

Question to distract you from the in-laws: my 90 min power session yielded a slightly higher number than a few weeks ago, though within the error of the PT. But, my heart rate was a good ten beats lower (~6% lower) than that past session. The effort felt easier though I couldn’t get my overall average much higher than a few weeks ago. Is this lower heart-rate something to think about or not? The only environmental factors that were different is a lower outside temp by about 12 degrees. Just curious more than anything. Thanks.

Last edited by robabeatle; 11-22-12 at 12:48 PM.
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Old 11-22-12, 12:29 PM   #139
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Off yesterday, 2hrs easy today. Maybe another hour after thanksgiving lunch. The weeks goal is now 17 hrs. Will be my highest week of training ever. At 10 hrs so far
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Old 11-22-12, 01:54 PM   #140
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Originally Posted by robabeatle View Post
4.5 hour ride up the mtn. 90 min of steady power.

Question to distract you from the in-laws: my 90 min power session yielded a slightly higher number than a few weeks ago, though within the error of the PT. But, my heart rate was a good ten beats lower (~6% lower) than that past session. The effort felt easier though I couldn’t get my overall average much higher than a few weeks ago. Is this lower heart-rate something to think about or not? The only environmental factors that were different is a lower outside temp by about 12 degrees. Just curious more than anything. Thanks.
i'm one of those people who does not like using hr for anything! hr can be skewed so easily (tired versus fresh, coffee versus none, ect) so i would say dont look too much into especially if ur power was only 2% higher (that could have just been a great day for you, that will only happen once every 6 months).
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Old 11-22-12, 01:55 PM   #141
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okay, thanks for the input.
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Old 11-22-12, 04:55 PM   #142
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Got 20 miles in this afternoon. Legitimate training camp is happening for me. 11 hrs so far this week. Legs feel good today.
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Old 11-22-12, 09:05 PM   #143
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Trainer this morning.

6 x 5 @ 107%

Felt pretty good. Tomorrow I'll ride outside here in the Springs
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Old 11-23-12, 02:12 PM   #144
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A planned 2 hrs at z1/2 during this rest week turned into z2/3.

Was feeling a little spunky.
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Old 11-23-12, 08:15 PM   #145
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47 miles today...hope I don't regret it tomorrow.
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Old 11-23-12, 09:18 PM   #146
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Weights tonight, still on form/AA phase
High bar back squat 2x15 just the bar, 3x15 90#
Overhead press just the bar 1x15, 2x10 - lol I'm weak
Deadlift ~90# 3x10 - form is coming along nicely, just gotta remember to stick my ass out
Calf raises, 5x10, up to 180#... Is there a point to doing these?

Ab ripper x from P90x afterwards.

Copious roam roller and stretching before and after. Gawd foam rollers suck.
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Old 11-23-12, 09:20 PM   #147
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2:45 in some crazy wind. Nice to get a tailwind coming in though.
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Old 11-23-12, 11:38 PM   #148
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I'm in Tucson visiting the in-laws. We're staying at the base of Mt. Lemon. I didn't bring a bike. It's kinda tough to look at that thing without wanting to go up it, but it's for the best. I didn't go completely cold turkey. I brought 2 kettlebells (20# and 20kg) and a pair of running shoes. I'm probably better having a week off the bike...at least that's what I'm telling myself. I got a good workout yesterday and walked around the desert museum (a kind of zoo) today. Maybe some uphill/downhill sprints tomorrow. We'll see. I'd like to get a hike with the kids as well. We'll see how it all plays out.
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Old 11-24-12, 06:43 AM   #149
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@FatBoy: sorry to hear that you are at the base of one of the best climbs in the US! You really dont want to rent or borrow a bike? Its going to be 80 today!
Otherwise, Douglas Springs trail, on your side of town, is a great trail run with a lot of rollers after the initial climb.

yesterday: 2 hours recovery & calorie burn
today: 1-2 hours working on my tt position that I set up yesterday, 1 hour lifting, .5 hour swim
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Old 11-24-12, 11:55 AM   #150
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4 hours w/ a group today. Took it super easy. np was like 200, so i get a whoppin' 130 tss. Fun times. Tomorrow is supposed to be pretty hard. Should be fun.
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