Notices by silkevicious (silkevicious@libranet.de), page 2

And now a running recap.
The first month of the training plan is over, so it ended the low aerobic base.
During this month i did shorter version of the exercises proposed (will be longer from now on):
Speed running, Hill running, Mile running, Run-Walk-Run.
Except the first week i wasn't sore like previous years, maybe new shoes did something? I bought Decathlon Kiprun KS500.2 (6mm drop) and they seems ok.
I also increased standard training frequency of this plan from 3 to 4 days per week and in the middle of the week i do an indoor training on the bike to not loose bike form.
During this month i improved my mile PR and was very close to my 1km PR and 5km PR already.

I really hope to improve more and beat my 5km best at the end of the plan 😀

#run #running #garmin #LunchBreakTraining

Time for a cycling recap. Commute season is over this year.

I didn't posted the latest 4 rides so:
45th and 46th rides took place 16/09 and 19/09, i did A-1 (16.7km, 130m ascend) with Base focus training plus running session in lunch break.
For the second one i had to mount front mudguard because it rained in the night and i didn't want to get too much wet.

These rides made me reach the requested level of low aerobic training.
Then the weather worsened and i had to think more about running sessions.
By the last week of September running plan changed the focus, requiring more high aerobic training. Nothing more easier for me.
Full force unconstrained 47th ride on 24/09 A-1 (16.7km, 130m ascend) resulted in making a new PR, lowering my best by more than a minute.
It was a pleasant surprise because it wasn't my aim to do it. 😀

I wanted to quit but then i thought "why not do last ride in october?" And i did it.
The final 48th ride, to leave with a mark this record season, i did D-K (23.7km, 300m ascend). It was very humid and cold, with light rain in the latest descend, and again with surprise i beat my best for 20s...and chain dropped too during the second ascends!

As said above, season it's over, but it was the best so far:
48 rides (previous best 42, 2018)
4 seasons (15/03 to 01/10, previous 2)
Of 33 different paths, excluding 11 new, 21 on 22 PR improved.
~1725km rode
~10500m ascended
~67h of time on the bike
avg ~2 days/week
avg morning temp 15
avg evening temp 24
avg evening ride time 46min
avg evening ride distance 19.1km
avg evening ride ascend 190m

See you next year for (i hope) a new record season! 😀

Last week we brought to our home a new #cat!
Please welcome #neve!
Name (meaning Snow) was chosen by my daughter of course.
We picked him from a shelter...he should be around 5 months old or so, and has different colour eyes 😀

(the close contact photo was from the adoption message but it's a bit old because now the colour difference is more, zoom the other picture...).

The other cats #oberon and #robin are accepting him now...except the first day 😅

#mastocat #mastocats #caturday

Tuesday was a great training day.
I #Bike2Work in the morning, then i did a #lunchbreakrun of ~5km and came back home by bike in the evening.
Did A-1 (16.7km, 130m ascend) with Base focus training, for the 44th commute ride of the season.
In the end of the day i wasn't even that tired after all... Pretty satisfied by current situation even if garmin tell me my training is unproductive -.-

Tomorrow i should make a recap about the #running of this week too.

#cycling #bike #Garmin #mtb #Commute #orbea #alma #rideOn

This week i started the usual Garmin Coach 5k Running Plan for the autumn 2024.
I picked Jeff Galloway which needs 3 running days/week so i can still commute by bike a bit at least in september, and do indoor training in october and november.
Final run is at mid november and target is 25min (5min/km). Current best is 26min and in the latest 2 years i always shaved a minute off from my PB. But any better result is accepted! 😛
Monday and tuesday foot and legs hurted a bit, wednesday felt better, yesterday i did a light "base" indoor training, but in today run i felt great: main exercise was running 3.2km in Run-Walk-Run mode and i picked the 3min run + 30s walk. Final pace was around 5:10 which makes me very optimist about the running plan this year 😀

#run #running #garmin #LunchBreakTraining

I was a bit busy lately, IRL issues and so, and i missed to post latest week's #Bike2Work rides.
I did the 41st to 43rd and this means i already beat my best season in number of commute rides (2018 i did 42, although i did those from july to november, unlike from this year from march to ??? ).
Focus was still at Base Aerobic training so i did A-1 (16.7km, 130m ascend) every of those days. No big efforts on the legs. Confidence with the bar extensions is increasing.
One of those days i encountered a roe deer, crossed the street and run away (see red indicator and zoom).

This week i haven't commuted both because IRL issues and stormy weather. But i started running season, see next posts about it. 😀

#cycling #bike #Garmin #mtb #Commute #orbea #alma #rideOn

Today i did the 40th #Bike2Work ride.
It was 28°C, a storm was getting closer and closer, strong wind was against and I did A-1 (16.7km, 130m ascend).
My plan was to do "base" training, but i feared more the storm so i pushed despite the wind in the first half of the ride, then i saw the storm wasn't in my path so i slowed down...

#cycling #bike #Garmin #mtb #Commute #orbea #alma #Bike2Work #rideOn

Today was hiking day at vacation.
We did an easy hike and i was positively impressed by the performace of my baby (4yo): we did a 4km long, 600m of ascend hike in little more than 1h30 plus some stops for photos and drink water. She almost outperformed the wife LOL.
She performed well in descend too but it was very tired at the end also because she played at Kugelwald park and on other games.

Pic at top of the hike. A bit too many tourist at top because of the seilbahn but still ok...through the path barely no one there ❤

Liebe Grüße aus Tirol 🇦🇹 😎

#urlaub

In my latest post I told i may do another century ride. Unfortunately for family reasons 😒 i could not.
So yesterday i decided to wake up early today and do a medium-long ride.
Woke up at 6am and started around 6.30, at sunset. Rode up to the river dam but it was still closed (arrived around 8am there, it opens at 9am). It was even a bit cold, around 20°C for most of the ride.
Anyway i felt very strong, did a great ride, although i was passed on an ascend around 5-7%, i was doing like 15km/h and this old man passed me at like 25km/h 😅
~63km and ~600m of ascend in ~2h30m
Some pictures of the ride:

#cycling #bike #Garmin #mtb #orbea #alma #gravel #rideOn

The day after Ride of the Year:

Training status: overreaching (yesterday activity was max / high intensity on both aerobic and anaerobic levels)
Readiness: 1 (try to do a training today and i shoot you in the legs - sincerely - Garmin)
Recovery time: 89h (yesterday was 96h but was slowed down by poor sleep tonight)
Endurance score: well trained 💪
Cycling level: climber 😎

Notice also the sunburned hands, arms and legs 😅

/cc @JustBrogrammer

#RotY #RideOfTheYear #RotY24 #cycling #bike #gravel #mtb #RideOn