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Training Log: Cali Cowboy

In the last 7 days:

activity # timemileskm+ft
  BIKE3 8:24:55 129.67(15.4/h) 208.68(24.8/h) 9077
  RUN2 5:38:01 24.08(14:02) 38.75(8:43) 383625c
  PADDLE4 2:50:02 15.0 24.14
  CLANG & BANG2 1:55:00 0.5 0.8
  MOBILITY 5 1:35:00
  BODY WORK1 30:00
  TMM6 6
  MAGIC5 5 1395
  Total24 20:53:09 169.25 272.38 1430825c
  [1-5]10 18:47:58
averages - sleep:8.8 rhr:47 weight:173.8lbs
«
6:21
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

Note
rhr:47 slept:6.0 weight:176lbs

7

Note

F%
6 AM

TMM 1 [0]

9 AM

BIKE (Claremont - Tunnel) 1:19:48 [3] 15.68 mi (11.8 mph) +2207ft
shoes: SWorks Rubber

Easy cruise. No HR or Power data. Cleaned up the bike and took to my mechanic afterwards. Much needed.

1. BB still creaking (I think it's BB)
2. Big ring chain drop at high watts
3. Rear wheel wobble
4. Rear shifter slipping but seems to be better. When I shift to go to harder gear nothing happens. (possible to warranty without being w/o bike for a long time? Like pay for new set and get credited once we send current shifter in?)
5. New Brakes
6. General Tune
7. New chain if needed
8. Filed chip in front rim ok?
9. Formula brake warranty?
4 PM

CLANG & BANG (24 Hour) 1:00:00 [3]
ahr:15 max:175

500m row 2:00
Perfect stretch x6
Cossack squats x6 25lbs
SL DL 2x6 each leg 25 lbs
Sumo Squat hold 10 seconds 25 lbs

BACK SQUAT 45x5,95x5,145x5,165x2,175x5,4,3,2,2,2,1 6 mins total 30 sec rest between work sets

* Hack Squat: 4 sets of 12 reps 90lbs
* Leg Extension: 4 sets of 15 reps (single leg 15 lbs) (med, all the way back, seat 6 in front visible)
* Leg Curl – 4 sets of 12 rep (single leg 20 lbs) (med, all the way)
* Weighted Sit up: 4 sets of 10 reps 10lbs need to increase weight

Sunday Jan 22 #

Note
rhr:48 slept:9.0

7

MAGIC (3071) 1 [0] +256ft

166
9 AM

TMM 1 [0]

Day 1 Calm 7
10 AM

MOBILITY (FB) 20:00 [0]

RUN (Redwood) 3:57:24 [3] 11.97 mi (19:50 / mi) +3234ft 15:48 / mi
25c shoes: Lone Peak

25 lbs added to my base pack weight. Used poles. From home out full French and back full Golden Spike. Dumped on for last 30-45 mins. got a small thin blister on the back on my right heel. strange. Felt solid. Would be cool to time trial this loop a few more times.

Saturday Jan 21 #

Note
rhr:47 slept:6.5 weight:175lbs

8

MAGIC (6123) 1 [0] +667ft

305
5 AM

TMM 1 [0]

Final day of take 10
6 AM

MOBILITY (LB) 10:00 [0]

Lax ball on trigger spot on upper left hammy and green band stretches.

PADDLE (Ergo) 20:00 [3]

3x3 mins with 1.5 min rest
8 AM

BIKE 5:51:52 intensity: (2:38 @1) + (2:16:04 @2) + (2:55:29 @3) + (19:30 @4) + (18:11 @5) 91.72 mi (15.6 mph) +6870ft
ahr:126 max:171

Finally got some decent miles in. Boys let it rip on crow canyon and I was able to hang on. Feeling good. Had some power late in the ride too. Started with BBC and then joined Trevor for the second half. Got hit by 2 storms. They where substantial but short.

Friday Jan 20 #

Note
rhr:45 slept:10.0 weight:171lbs

8

MAGIC (2469) 1 [0] +157ft

159
10 AM

TMM 1 [0]

11 AM

MOBILITY (FB) 20:00 [0]

12 PM

PADDLE (Ergo) 1:10:00 intensity: (5:12 @1) + (1:01:37 @2) + (3:11 @3) 7.0 mi (6.0 mph)
ahr:99 max:137

Low heart rates today. I guess I was doing longer intervals and some lower spm intervals.

WU at 60. Then 70,75,80,90. This puts max at 100 but it needs to be higher for the erg. CD w/o metronome was at 85ish

HR Histogram (proportion of time spent at each HR level)
smoothing:
share
# time ahr max spm
1. 20:00 98 105 70
2. 12:00 103 112 75
3. 8:00 110 119 80
4. 4:00 122 137 90

Thursday Jan 19 #

Note
rhr:44 slept:10.0 weight:173lbs

8

Note

F%

MAGIC (2289) 1 [0] +198ft

127
8 AM

TMM 1 [0]

10 AM

PADDLE (Ergo) 20:00 intensity: (53 @1) + (7:33 @2) + (11:34 @3) 2.0 mi (6.0 mph)
ahr:121 max:151

1,2,3,2,1 min intervals with 1 min rest intervals.

This is what I call bang for my buck!!
11 AM

MOBILITY (FB) 25:00 [0]

1 PM

RUN (Moraga Lafayette) 1:40:37 intensity: (11 @1) + (30:01 @2) + (30:00 @3) + (8:43 @4) + (31:42 @5) 12.11 mi (8:19 / mi) +602ft 7:56 / mi
ahr:138 max:190 shoes: Launch 3 Blue

HR data is whack! New Garmin on its way to me.

Started off with a solid tempo but soon became very labored. Instead of planned 11 miles I stopped at 6.5 and gimped my way home. Left hammy was tight, but nothing in particular felt off. Just no go.

TEMP EFFORT:
time mi pace ahr o/i
44:18.3 6.5 6:49 153 0.058

3 PM

BODY WORK (Rudy) 30:00 [0]

A couple more sessions scheduled and I should be 100%.

Right lower Abdominals

Right lower back (QL)

Maintainance on Right Shoulder
5 PM

CLANG & BANG (24 Hour) 10:00 [3] 0.25 mi (40:02 / mi)

Pretty worked after the Chiro. Didn't do planed 12,15,11,11,14. Did 6,6,6,4,4,4.

CLANG & BANG (24 Hour) 45:00 [3] 0.25 mi (3:00:09 / mi)

5 x (3 strict + 3 push press) at 95 lbs. worked over from Chiro.

Rotator cuff in and outs

Jefferson Curls 15kgs

Rows 3x12 at 45 lbs

Bench 5 reps at 95 and no bueno

Wednesday Jan 18 #

Note
rhr:48 slept:11.0

7

MAGIC (2029) 1 [0] +117ft

127
10 AM

TMM 1 [0]

11 AM

MOBILITY (UB) 20:00 [0]

PADDLE (Ergo) 1:00:02 intensity: (1:33 @1) + (29:55 @2) + (28:06 @3) + (28 @4) 6.0 mi (6.0 mph)
ahr:118 max:154

First session on the new ergo. 7,6,5,4,3,2,1 min intervals with 2 mins rest.

Tore my hands up. Ripped my left pinkie and both thumbs.

WU at 64spm, intervals at 80+spm, cool down at 72spm

# time ahr max
1 07:02.2 122 141
2 06:00.9 137 145
3 05:00.9 133 145
4 04:01.2 135 148
5 03:00.7 137 150
6 02:01.1 137 154
7 01:00.9 134 151

BIKE (Rollers) 1:13:15 intensity: (5 @1) + (8:34 @2) + (31:37 @3) + (19:59 @4) + (13:00 @5) 22.27 mi (18.2 mph)
ahr:143 max:170

3x8mins, 3x5mins, 2x3mins on the rollers right after the ergo session. Nice and warmed up.

# time ahr max cad power o/i
1 08:01.2 144 155 86 272 1.89
2 08:01.0 152 159 85 295 1.94
3 08:00.8 152 158 83 271 1.78
4 05:00.8 153 165 76 286 1.87
5 05:00.4 157 167 79 291 1.85
6 05:00.3 157 165 76 288 1.83
7 03:00.9 158 168 78 319 2.02
8 03:00.9 159 170 78 316 1.99

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Training Targets

Dec 12 – Feb 19 (70d)
GODZone
Total 305:30:00
actual:122:14:5940%
projected:199:00:4065%
BIKE 85:00:00
actual:29:44:1034%
projected:48:24:2756%
RUN 121:45:00
actual:46:41:1938%
projected:76:00:1762%
PADDLE 72:00:00
actual:13:29:4418%
projected:21:58:1030%
CLANG & BANG 26:30:00
actual:19:30:0073%
projected:31:44:39119%

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