Should be doing more weights and hiking

Exercise Time (Hiking,biking,walking,running,etc....)
and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8------------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3
March 18-24-----------13.25--------------166.5
March 25-31-----------16.5---------------143.4
April 1-7----------------17.86-------------214

Did a ramp test at 7am for a warm-up prior to upper-body workout, best score yet.

Workout with weights done quickly and got ready to ride bike to park for hike, still labored breathing from workout for a bit?

Hiked out to marker #17 did a very short run to it. Did a few more short up-hill runs, but later noticed left knee tender so just walked back in.
I could tell the lack of energy on the ride there going up 1st hill.
Did test Keto=0-trace level upon return at 11:00am pretty easy outing and I did drink a whole water bottle.
Hike time 1:03 HR 100avg
Bike time 13:40out 16:00return (picked up a glove)

Was not going to do any running until weight got down below 200 as I do not want any sore knee issues. Tried some short efforts this morning it seemed to go well.

Decided to do a brisk walk this morning, cool out 31F. The HR was pretty low so decided to do some short run intervals. This is the 1st attempt at running since spring of 2010. Legs felt good no discomfort in knees, hips, or feet so I did a few more and went around the block, about 2.5 miles.

Interval effort time lengths: 37, 29, 37, 36, 30, and 39 seconds
HR during 10 minute brisk walk warm-up 62min 89max 80avg (0.638mi) pace 15.67 min/mile
HR during 18:30 run/walk period 86min 159max 121avg (Time 17:28 start to stop points 1.33mi) pace 13.15 min/mile
----did stop to pickup knife and again to tie shoe.....
HR during 8:00 cool down 'walk' period 101min 120max 107avg

Total running time 3.46 minutes, walk time 14 minutes or 0.893 miles
Run distance 1.33 - 0.893 = 0.437mi, pace=7.92 min/mile

Saved graph of HR vs time for walk/run, lap function worked great for tagging effort periods. This should work well for tracking the Couch to 5K endevor if and when that takes place.

Did 35mile ride with the group this morning, had some cold feet.

Later in the afternoon road the MTB up to park and did some 120 yard sprints on the soccer field. Grass was thick and soft. Legs felt ok. It is a lot quicker outing than heading over to the Dunes, total time 37 minutes, 26 on bike. Might be better to just walk to Water Tower Park and run, then the whole outing would be weight bearing activity.

Decided not to do the North Country Trail with the group, stayed local.

Rode the mountain bike to the Bass River Rec Area, took the long route up river, 27 miles almost 2 hours to get there. Did 4 laps on the southwest loop, a good amount of bikers there. Took the short route home. Had plenty to eat enroute. Made pretty good time on the road.

Miles 48.4
Time 3:43

May ride up to Rycenga Park and run the soccer field a couple times and get the bike milage over 50 for the day.

Did head up to park to do some 120yd sprints, faster than before, seemed to run out of energy the last 30-40 yds, 3 was plenty. No leg or knee soreness now. Feet a bit sore will see tomorrow morning. Not really tired just sort of relaxed, a little suprising.

Weather looks good for the group ride tomorrow night.

Fast paced walk around block no running, felt good.
Time 36:15 Dist 2.5miles HR 108max 96avg 76min

Monday night ride

Total Time 2:26:29 Dist 41.19 Speed 25.8max 16.9avg
Group Ride time 1:34 HR 176max 145avg

Was going to try to lift weights, did a warm-up with the ramp test bike, my aerobic efficiency score dropped, still not recovered from recent activites. Made a feeble attempt at starting, did 1 exercise and quit. Not making any progress in this area. It could be the change in diet as energy is pretty low.

Ate an early lunch and did a walk to the post office:
Dist 3 miles Time 44minutes HR 93avg 101max

Went for a 1 hour hike yesterday rode to park, just an easy day though HR seemed high. Tested BP high also.
..............

Went for a moning walk today did no running, a little cool out. Have a ride tonight will update log later.

.............

Started eating basic carb foods at 2:30 will mix up a bottle of malt to bring along. Think were getting close to an approach had about 230C for the day mostly protien upon return was hungry.
.............
Good size turnout for the cold. HR 183max 159avg for 93 minutes once pack up to speed a tough ride. Pack left town doing 27 pretty speedy ride, broke up into 2 groups later.
Todays Dist 40.69

Have not made an update in a while, have postponed the running so little walking/hiking, mostly just biking lately. The group riding is going well so I may stick with that for a while. Also using bike on errands when practical. Made an update to the weekly time/mile list:

Exercise Time (Hiking,biking,walking,running,etc....) and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8------------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3
March 18-24-----------13.25--------------166.5
March 25-31-----------16.5---------------143.4
April 1-7----------------17.86-------------214
April 8-14----------------20.0-------------259.5
April 15-21---------------18.9-------------271.7
April 22-28---------------12.3-------------186.8

Have not been doing much other than the bike rides for exercise:

Week-----------------Hours/week--------Bike Miles
April 29-May5-------------10.6-------------171.5
May 6 - May 12------------10.6-------------161.4

Went out to do short threshold intervals on the bike. Selected an out and back course the new MUP east of town. The plan was to do 5 X 8 minute intervals. The outbound leg was into wind, ended up not even finishing 2nd interval. Rode over to mom's for a quick visit.

Lap1 7:20min 2.46mi 20.1 mph HR172
Rest1 4:24min 1.00mi 13.6 mph HR116
Lap2 DNF

Think it is worth trying again it took 27 minutes to ride to the start point so a good distance to warmup. Few people on that part of trail which was good. Next time go easy on the 1st lap and maybe try to do a few.

Did a 2nd ride yesterday using the new MB was going to 5mile hill ended up going out the pier and through the camp ground. On the route back I stood up most all the way back. That seemed to give a good workout and no foot soreness this morning which is good.

Finished reading the endurance exercise stuff by Lyle, it does really support large volume moderate intensity if one has the time. Long term adaption, YOY stuff, would explain some of these 'only my 2nd time out' riders. His view of HIIT adaption being quicker but of limited long term benifit.

So adding more riding time with errands should be productive if the effort level is maintained. The standing offers a weight bearing factor as well as more upper body effort.

Did the threshold training ride again as I only got in 1 lap yesterday used the errand bike with bags so could go to library as well. It went better did 3 of 5 laps and had a good ride around lake. Have been off the carbs since saturday and did 2 rides yesterday felt I did well. It will be interesting to see how this works after a few times should try to force myself to go slower and do 5 laps next time. Not too much activity on path the road traffic unpredicable at the start/end. The 2nd lap seemed easy for some reason unsure why? It was also easy to maintain a decent speed on the errand afterwards.

Time 1:30:38 Dist 23.14 Speed 23.8max 15.3avg
Lap Time/avg speed Heart Rate max/avg Heart Rate min end of rest
Lap-01 7:25(20.2mph) HR 169/149 Rest-01 4:08 (14.5mph) HR122
Lap-02 7:30(20.0mph) HR 168/158 Rest-02 4:19 (13.9mph) HR124
Lap-03 7:41(19.5mph) HR 170/160

Monday did 3 rides the group ride that night ride went well, was strong pulling.

Thursday night group ride was tough something was not right hung on and finished with group.

Saturday morning group ride hada huge turn-out went with the A pack. Had 2 bikes go down on turn in front of me, I almost rode over Ken. He still did the sprint at the end. I felt strong on the 2nd half of ride, did eat a bit much at the breakfast buffet afterwards, should know better.

Week-----------------Hours/week--------Bike Miles
April 1-7-----------------17.8-------------214
April 8-14----------------20.0-------------259.5
April 15-21---------------18.9-------------271.7
April 22-28---------------12.3-------------186.8
April 29-May5-------------10.6-------------171.5
May 6 - May 12------------10.6-------------161.4
May 13 - May 19-----------14.9-------------229.2

Tried doing some hill climbs yesterday did 1 wasn't into it, too hot.


Did a ramp test this morning - getting worse maybe time for an easy week
Update-Did a ramp test 10am May21 for a warmup thinking about doing weights, very big 1 day difference, so much for the easy week therory. Did have an easy day yesterday as well as large food intake, better rested. The HR at 200W was lower and the HR after 1 minute rest really improved.
Power---50-----100---150----200----rest---Watts
Date----3min--6min--9min--12min-13min--Total
...................................................................
06May12---73---86---107---131----78----472 Old best score
20May12---72---95---113---133----82----495
21May12---70---86---109---129----71----468 New best score