Giddyup

Managed to get in a trainer ride tonight.  Have a lot of work to do on the bike.

Snowy bridge loop this am - not too cold, was overdressed but there was plenty of snow.  Me, D, T, E, C, MB.

Evening workout tonight...tomorrow morning doing a baseline fitness test.  Thought it would be smart to blow out the carbon a little before doing so.  Somewhat interesting results, hopefully a little more informative after tomorrow.

Run - 4 miles.  1.5 miles @ easy pace (147 HR) then one fast mile in 5:43 (168/173) then .7 cool down.  151/173 overall.  While I did essentially grind to a halt at the end of the quick mile in a way I have never before with a heinous pain in my back on the left side suggesting my post-SG vacation from caring about my diet has taken its toll, I was at least pleased to get the time.

 Bike - 7.3 miles.  Got home and went straight downstairs for a 20 min ride test.  Again, rode the first 15 minutes super easy - HR was not over 125.  Last 5 minutes tried to max my HR as much as possible.  Was barely, barely able to get it over 160 while I felt my lungs were going to pop and my legs were no doubt spinning well beyond any reasonable cadence.  129/164 avg/max. 

Results were somewhat interesting to me.  On the run @ HR 150's the effort is really not a problem - legs & lungs feel fine, don't feel like I'm overexerting at all.  Pace feels sustainable for a long period of time.  Bike was a completely different story - in order to get HR up into 150's legs & lungs are well beyond an effort level sustainable for any extended period of time.  While I felt I have gained a valuable education & experience on HR training for the run in a short period of time from reliable data & sources, I am perplexed at the apparent correlation (or lack thereof) between my run and bike HR zones/effort levels. 

Plan for tomorrow's test is all bike based, will be very interested to see results from the 40 minutes.

Indoor cycling baseline fitness test on Computrainer.

First this was an excellent(ly painful) workout.  Interesting to me how running fitness doesn't translate to cycling fitness as tightly as I would like to think.  Test was a short warmup, not sure on the minutes - didn't keep track just rode until we both felt warm.  Then 20 minutes hard, a 2 minute break, then 20 more minutes hard with the goal being to establish a baseline power output and HR number upon which to base future tests as a fitness barometer.

Results:

Distance:  15.51 miles

Average MPH:  22.2

Peak MPH:  27.7

Average WATTS:  242

Peak WATTS:  535 (can that be right?)

Average RPM:  93

Average HR:  153

Max HR:  173

So now, while I don't have a powermeter at home I can simply train at my average HR in the hopes I will accumulate a higher power output when I test again in FEB.

With the warmer temps & a little rain we managed a full, regular B loop this am.  Running in the snow/ice covered trail sure makes it more of a strength workout than normal.  Just me & JS this am.

Modified B loop this am.  Me, D, T & B.

Morning b loop - just me & JM, T turned back @ lower road.

Not exactly sure on the distance this morning.  Great run though, had a huge group of 12 that showed up for the 6am start.  Shoreline up Ghost to Clark's via Canyon Hollow then back up across concrete bridge backtracking b loop.  This is where it got interesting.  Hiked up to the main CC road then after dropping a short distance we again pointed it east and hiked straight up the ridge in an effort to ascend a previously un-ascended ridgeline.  Crisscrossed the Draper Ridge trail several times until finally following it over to the Barron Ridge where we dropped and pointed it straight down to the shoreline again.  Not sure how exactly far the drop was to the shoreline but it could have been a mile.  This is where we all picked up a good amount of grass stains & dirt skids up arms & legs.  While I don't have any desire to do this route again anytime soon, it really is fun to do this every once in awhile.  We were treated to some of the most spectacular views coming up Ghost & coming down the top of Clark's of the sleepy valley below with all the lights, the illuminated temple, the newly fallen snow and the low clouds hanging right at about our elevation.  A great run.

No running this week - downstairs riding on the trainer!

Not exactly sure on distance - trainer

Trainer

Trainer

Lunch time run, after work trainer workout.

Slow, cold, windy widowmaker loop today.  I will confess I love this kind of a run today - it was super windy and quite cold up on top.  Very low visibility and the kind of precipitation that is right between sleet & frozen snow.  That said, I have no desire to do these runs very often...once in a while is pretty fun though.  I think I need to get in a few proper runs here pretty soon before everything goes out the window.

Wet, cold snowing b-loop this am.  Snow was quite soft from rain & high temps.  

Morning b loop the normal way - super sloshy.  Tried out a small gym by the office on my way home, might start going there more often, got in 2 miles + some strength which I have not done in maybe a year or 2.  

Not really sure on the mileage today, but was a really great run.  Ran the shoreline up Ghost then down Clarks the up the Draper Ridge trail to a high elevation, back down and then down the main road.  I really felt like running so I pushed a little harder than normal and had a great time.  Warm temps + recent rain made the trail mostly dirt except in Ghost & Clarks.  Once we got to the very top of the Draper Ridge trail we were treated to an excellent view of the Elk herd up there.  Had to have been over 100, it was so cool.  I really really pushed hard climbing up there and it was an amazing Christmas eve treat to see not only the Elk but the beautiful views from that elevation.