Bike
  • 1h 00m 12s
  • 18.13 miles
  • -----

Recovery ride to kick off recovery week

Sport
  • Strength
  • 47m 06s

Coach Parry session: single leg squat, renegade push up, hip raise with ball squeeze, crunch,
single leg calf raise. side plank with leg lift and hip flexion

Bike
  • 2h 34m 14s
  • 39.77 miles
  • 15.47 Mi/hr

So... we had plans to meet at a LBS. Cold snap overnight -- 48, windy, occasional misty rain -- so I confirmed with the ride leader that we were on. He said yes.

Like Saturday, I was riding to the ride start rather than driving. When I was most of the way to the LBS, my phone started to ping with many incoming texts. New plan, we are meeting at someone's house instead.

This is where I made a mistake. I should hae said, see you next week. Instead, I agreed to meet them. So I rode to Steve's house and waited. and waited. and waited. 35 minutes later, we rolled out.

Another 20 minutes later, it was just me and the ride leader. Steve was waaaayyyy back (busy road so we kept going to a good regroup point). We stopped. Steve said go on. Ride leader said go on. I soloed the second half the ride. ARG!

Bike
  • 3h 58m 26s
  • 68.10 miles
  • 17.14 Mi/hr

Links group ride. I needed to go longer than the normal route so I road to and from the park that we meet at. Good ride.

Rest day!

Fingers crossed from some good riding weather this weekend!

Run
  • 41m 47s
  • 4.27 miles
  • 09m 47s /Mi
Sport #1
  • Strength
  • 45m 06s

Coach Parry
Turkish Get Up
Straight leg deadlift
Glute bridge with hip flexion
Tempo squat (down 5, hold 3, up 1)
Single let hip drive
Opposite arm leg raise (with flat back)
Donkey kick + fire hydrant
Toe crunches

Sport #2
  • Yoga
  • 11m 05s

The first BWR NC route announcement was sent out today.

Wafer:
- 80.6mi/128.9km
- 7,923ft
- Unroad: 32.7mi (40%)
- 5 Feed Zones

Bike
  • 1h 31m 22s
  • 20.60 miles
  • 13.53 Mi/hr

Umstead gravel ride

 
All that's there are trees
 
For Christmas last year, I gave my mom a print from Amber Share who did the Subpar Parks book. The park is quite close my parents' house and they would sometimes get coffee and go there and enjoy nature.
 
Amber Share, the artist, took bad reviews of parks from Yelp or some such and juxtaposed them with beautiful views.  She's from NC so she has an NC State Parks series as well.  The Umstead bad review is "all that's there are trees" so my Dad goes there, he sends me pictures of the trees.  When I go there, I send him pictures of the trees. 

√ Ride tonight!

I finally got off my butt to see about my inner Canadian.  I was born in Newfoundland but I am a US citizen. I have an acquaintance from wayyyy back whose husband is an immigration attorney. I'm gonna explore what it will take to claim dual citizenship.

Bike #1
  • 1h 00m 49s
  • 19.60 miles
  • -----

Warm up and build to Z3
5 x 4min at 85-95%. Maintain a comfortable cadence (85-95 rpm). 2 min Rest between sets.
Some Z2 stuff and then a cool down.

Zwift - Watopia Figure 8 Reverse

Bike #2
  • 20m 11s
  • 7.12 miles
  • -----

Extended cool down in the form of a group ride.

Zwift - Group Ride: Team Valhalla Wake-up North America Ride (D) on R.G.V. in France


Massage tonight. The first one in forever. Before covid, I had an injury that I was rehabbing so I was using my self care dollars/time for PT.  During peak covid, continued with maintenance PT to keep things running smoothly. Then, my massage therapist of choice got a hospital job and only had like three slots per week so I could not see her. Then she quit massage therapy altogether so I finally got recommendations for a new person.

jmkizer's Training Log


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