Training Log: Luke W

Bike 1:07:23 [2]
ahr:135 max:158

lunch ride...had to get out and sweat some of the toxins out. LSS - 319 for the weekend. =)

surprised the legs had as much "go" in them considering. noticed a couple subtle signs of over-reaching the last couple days...might scale it back for a bit this week to let it all soak in. finally changed my seat position with the new seat...had it way too far back over the last couple of weeks...really extended. didn't really notice until the long ride friday...maybe that's why the road bike fatigue has been snowballing during the long days. today's fit was 200% better. aero position feels super comfortable again. feeling good in the aero position while climbing as well...i know that's going to be crucial for the course.

Note
(rest day)

wayyy too many beers last night...fighting fire with fire, super bowl party at the house today!

Note
slept:9.5

stoked to get some solid sleep...after yesterday's cold/wet adventure my body was screamin' for it...all those beers thursday night had nothing to do with it! ;)

happy with my schedule change...easy IT work today and shooting for an hour long gym session. then it's off to HB for dinner at flemings...mom's in town for the half!

C • didnt know you were in town 2

Swim 30:00 [2]

Run 31:00 [2] 4.04 mi (7:40 / mi)
shoes: Asics Cumulus 11

Bike 4:55:21 [2] 76.0 mi (3:53 / mi)
ahr:137 max:165 weight:148lbs

went in to work to dial a couple of things in and asked if i could swap today for tomorrow to beat the rain. got out on the road bike to do my epic loop...this time in reverse. cruised out through rice and couser canyons. linked up to lilac and climbed up over the 15. down to bonsall, up to fallbrook. down to de luz, up to temecula. freakin' climb fest today. at least 10 occassions where i was down in the triple, full granny and standing! ouch!! stayed dry up until the 3 hour mark. brought it in wet and cold.

biggest road climbing day in a long time!

Run 32:56 [2] 4.15 mi (7:56 / mi) +174ft 7:38 / mi
ahr:147 shoes: Asics Cumulus 11

t-run post ride. freakin' cold and stiff. managed to get it in even though it was raining...there was no way i was going to go hide on the treadmill after surviving that ride. solid day!

C • hell yes... 2

Run 32:00 [2] 4.12 mi (7:46 / mi) +184ft 7:27 / mi
ahr:133 max:153 slept:6.5

wow...what a difference a little mid-morning nutrition makes when dialing in a workout before lunch! run felt awesome...getting to the point where i feel like i could run 30-40 minutes in my sleep everyday. out hr - 136, back hr - 143. all systems check post run.

Swim 1:00:00 [2]

500 free -7:40
50 kick
400 breast
50 kick
pyramid 150, 300, 450, 300, 150 (each 150 was 50 one arm, 50 pull, 50 free)
50 kick between each
500 free - 7:39
100 - kick/free easy

2950 total

Bike 30:00 [2]
ahr:141 max:157

T-bike post swim. wanted to dial in race pace after a 1 hour session just to see how it felt. heart rate settled about the 20 minute mark and i was able to start putting down solid power.

feeling good!

Note
slept:8.0

legs are pretty cooked today...stoked i was able to lay it down yesterday. no lingering issues with the calves. only quads have a slight soreness. nice long swim after work should set me up for some more action tomorrow. stoked a big group is forming up for the weekend's events. might be a wet one though!

Note
(rest day)

spaced on a study session after work. testing out of my last few classes with a buddy so i can hang my bachelors degree on the wall in a couple of months. moving the swim to tomorrow with the run. been a while since i've had a complete rest day anyway.