Training Archive: DESTROIn the 7 days ending 2007-08-19:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Aug 19 | ||
| Bike 3:28:00 [3] | |
| ahr:138 | ||
| Road ride, HB through Newport Beach to Laguna Beach, took Laguna Cyn up to the Nix nature center, refilled bottles, turned around. Felt like crap most of the time, kept intensity low. maybe from yesterday's run. Felt a bit unmotivated before the ride. Watch food-probably need to eat more. Weight is at 178-179, lowest in 3 years or more.
Leave tomorrow for LA, work meeting m-w at Century City Hilton. Next week is transitional-more ultrarunning/marathon and specifically AR oriented. Gotta find a team for Huarasinci in Ecuador or Malaysia adventure race. I'll try to run the Backbone trail or Malibu Canyon, maybe hit TriPeaks if I get time on Wednesday PM. | ||
| C • backbone trail! 1 | ||
Saturday Aug 18 | ||
| Run 2:57:00 [3] | |
| El Moro loop, then crossed under 241 and did nix loop.
~3 hrs. Only had one gel, temps got over 90 last hr. refilled water at 1:50. stupid! planned stop for calories at 10 miles was nixed, should have stopped. | ||
| C • 100 calories 1 | ||
| Swim 30:00 [3] | |
| Corona del Mar, easy. | ||
Friday Aug 17 | ||
| Run 1:04:00 [2] | |
| ahr:139 | ||
| Bolsa Chica, same loop as the other day, but at 6pm, only 75 degrees.
HR much lower. Kept RPE lower and HR around 140-145. Took about 35 minutes warming up before I felt like my form was on. Weird. Until then it seemed like running was completely effortless and I was just floating along, with no sense of exertion or coordination really. That was while warming up around 8-8:30 pace. Thought I felt sluggish, mental note. Focused on form 90% of the time. Then went to see Superbad, which was awesome. PHENOMENAL Blog posting regarding Lactate testing, long term improvement, and pushing of the curve through AeT training...Check it out: / http://alancouzens.blogspot.com/2007/08/interpreti... | ||
Thursday Aug 16 | ||
| Run 1:05:00 [3] | |
| ahr:145 | ||
| Tour del Bolsa Chica over lunch, added on some new trail. From KB's condo in HB.
HR avg 145. Felt awesome, no aches or pains. Heat was a factor-90+. Didn't feel that hot, but did notice HR>RPE and high sweat rate. Sweated out ~5lbs during the one hr run, according to scale. Mental note! | ||
| Bike 1:30:00 [3] | |
| ahr:140 | ||
| From Corona del Mar-HILL REPEATS up Newport Coast all the way to the cul de sac. Just 2 repeats, time constraints. Heat was nasty, still hi 80s.
1. hr 150 10:25, stripe to hydrant warmup...upper was 152 8:30 2. hr 165 8:22, " " ....upper was 8:00... Original plan was to do 3, but ran out of time. Wanted to make it back for the ocean swim with OCTC. Felt good, but heat kept HR high...and I'm feeling the lack of cycling hours! | ||
| Swim 1:01:00 [3] | |
| Corona del Mar/Big Corona, swam a loop around the outer buoys around the boats, then swam out to buoy #7 in Little Corona. Swimming through the kelp fields was not that bad. Good turnout, maybe 30 people from OCTC. Water was close to glassy and 70 degrees. Last 1000m or so I did get cold, wear wetsuit next time... | ||
Wednesday Aug 15 | ||
| Run 54:00 [3] | |
| ahr:145 | ||
| newport...university out & back.
very hot. 90s. had to run around 8s to keep hr down. felt good though. bit dehydrated. | ||
| Bike 1:00:00 [3] | |
| ahr:129 | ||
| Easy hour ride.
Just kept hr at easy and kept spin around 95rpm. Very windy. Not much time tonight-going to challenged athletes foundation silent auction dinner here in huntington beach. | ||
Tuesday Aug 14 | ||
| Run 1:01:00 [2] | |
| ahr:139 slept:7.0 weight:178lbs | ||
| Easy to low Steady run on Bolsa Chica flat trails.
Didn't know what to expect with hamstring tightness yesterday, but it is 100%. Just post-longrun soreness. Kept the pace easy/steady. Focused on form: keeping hands up, ribs down, hips forward, pendulum working...cadence near 90. Tick tock tick tock. Felt awesome. Surprisingly fresh after sunday's run. Stoked to slowly and safely increase mileage now. Easy day. | ||
Monday Aug 13 | ||
| Swim 40:00 [2] | |
| Corona del Mar:
Easy ocean swim. Water temp was 68, 4' below at the 1st buoy. Awesome conditions, stroke/balance is feeling better. Notably, zero shoulder pain. Almost forgot about that, huh? | ||
| Bike 1:20:00 [3] | |
| Active Recovery ride...easy 1:20 spin. Back bay loop, a few backbay
out and backs. Single leg drills. R Hamstring is worked after the weekend. Very scared it may be about to tear with any hard or long effort. Glad this is an easy run week. Got massage and low level laser from Dr. Wells/WellSport just prior to swim/bike. | ||