Training Archive: DARTySouthIn the 7 days ending 2008-01-20:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jan 20 | ||
| Paddle 1:03:00 [3]5.3 mi (11:52 / mi) | |
| ahr:113 | ||
| NAC. Balboa point out and back. Easy with some 10+mph pickups. | ||
| Bike 2:13:00 [3]19.7 mi (6:45 / mi) +1000m 3:37 / km | |
| ahr:133 | ||
| El Moro. All of the southside fire roads and st. Easy but steady on the climbs. | ||
| Note | |
| For the Did you know/Did you care file...
Current supplements: BCAA + Glutamine, 5g, TID, sometimes more. L-Carnitine, 3g, after all sessions. Whey shake with the BCAA/L-Carnitine within 30 minutes. High-Dose Antioxidant blend, BID Mega-MultiV/Mineral, QD-BID. Acidophilus, 20billion live organisms, QD Current Fuel for Long Sessions, and all races this year: Vitargo!!!!!!! Finally here. GenR8 Endurance blend. Unbelievable. Better than Perpeteum. Seriously. Different, but good. Expensive, but worth it. Current favorite breakfast is some organic nonfat vanilla yogurt with flax plus pumpkin granola and blueberries, apple or orange, and some whole grain toast with peanut butter. nice fuel for the day. keeping coffee to 'only' 20oz per morning. Resistance is futile! Thought for the day: That Restasis eye drop woman in the commercial is weirdly hot. It's the eyes, man. And check out those pearly whites! hahaha | ||
Saturday Jan 19 | ||
| Bike 4:40:00 [3]77.0 mi (3:38 / mi) +1000m 2:10 / km | |
| slept:7.0 | ||
| From Robyn Benincasas house.Cardiff to Del Mar to inland to Carlsbad to Oceanside and back. Right shifter broke in first mile so I rode the 77 miles in the 11 ring. 39 x 11 the whole ride.
Other than grinding up the steeper climbs, a Very easy conversational .pace. 3500' climbing | ||
| Run 1:02:30 [3]7.6 mi (8:14 / mi) | |
| shoes: Saucony Triumph | ||
| Nice Easy run couple hrs after the ride.
From KB's (Encinitas Blvd and Vulcan) down vulcan to cardiff, PCH to Solana Beach, ran home on PCH, turned on Encinitas blvd. Form focus: driving knees and pendulum elbows, recalling shallow water running drills. | ||
Friday Jan 18 | ||
| Run 1:24:30 [3]8.6 mi (9:49 / mi) +520m 5:08 / km | |
| ahr:151 slept:7.0 weight:182lbs shoes: Saucony Triumph | ||
| El Moro. Clancy Loop. Easy pace.
Hit bottom of Big Bend climb at 37:20, hit top at 58:40, never letting HR over 150. Just under AeT, form focus. Tonight AeT seemed higher, mid 150s. Maybe caffeine or Yerba Mate I drank earlier. HR > RPE for sure, by 10bpm. Took it very easy on any downhills or rocky/technical areas, as I was running in moonlight without a headlamp. Downhills I do at 6:xx or faster were 7:30 and concentrating very hard. Totally clear and crisp. Moonlit views of Santa Ana range, all of Orange County city lights, Catalina Island, and the white sand on the sandstone trails on the ridges had interesting moonlight reflection. Awesome Easy run Ran in moonlight. No headlamp. Easy pace. 1550 climb. | ||
Thursday Jan 17 | ||
| Run 42:00 [3]4.92 mi (8:31 / mi) +75m 5:04 / km | |
| ahr:148 shoes: Saucony Triumph | ||
| With Cyril, just before the Thursday Night Santa Monica Mtns MTB Ride..
From cars, ran down center grass median on San Vincente and 23rd to ocean, along the walking path, and ran back uphill. | ||
| Bike 2:58:00 [3]24.0 mi (7:25 / mi) +1150m 4:01 / km | |
| Thursday night ride. Santa monica. W cyril. Sylvie. Christian. Tessa dm Brazil. Crashed hard but ok. Broke chain again. Stupid that i did not put sram on the new bike yet. Good ride though. 745pn to 11pm
Roadrash on my hip, shoulder, and bloody knuckles. Contusion on lower hip/butt and left shoulder. Helmet is cracked. Computer numbers off a bit, used Cyrils. My garmin was damaged in the bike crash and stopped for a while, ripped off the strap. Works fine now, just need a new strap pin. Good times. It was fun today talking to doctors and nurses with bandaids all over my fingers. | ||
Wednesday Jan 16 | ||
| Paddle 1:02:00 [3] | |
| slept:9.5 weight:182lbs | ||
| NAC. Newport Harbor: Balboa Island loop. Hit the point in 30 flat. Valhalla surfski. Glassy heavenly conditions. 69 and clear killer sunset.
Easy to Steady, but definite form focus, slow stroke. Some pickups, focus on entry. ///Just prior to lifting at NAC/// | ||
| Strength/Weights 1:00:00 [3] | |
| *NAC. Abs before, between sets, and after main sets.
Slow negatives on all sets. (1/1-2-3) Chest: flat and incline bench, low weight (35s, 45s), sets of 12. Lats. Pullups, one arm bent-over rows., low weight, 45s, sets of 12. Bis. Incline bench curls, low weight, 30s, 35s. sets of 12. Then Ab meltdown bonanza fiesta. | ||
| C • ab meltdown? 2 | ||
| Note | |
| weight:181lbs | ||
| Woke up this morning, felt a slight strain/pain/tear in right hamstring.
Very similar to problems I had back in late 06. No loss of flexibility, but pain symptoms of a slight tear. No worries. Taking a couple days off running. After 5 days in a row of running, coming off a running layoff, not too worried. | ||
Tuesday Jan 15 | ||
| Bike 1:48:00 [3]18.0 mi (6:00 / mi) +600m 3:23 / km | |
| ahr:129 | ||
| Home to aliso wood cyn. Up cholla to TOTW through laguna alta to western beach slope.wow. Found hours worth of steep technical singletrack. Broke chain. Took 8 minutes to fix. Too long. Descended dirt switchbacks to valley floor singletrack. | ||
| Run 35:00 [3]4.0 mi (8:44 / mi) +90m 5:05 / km | |
| shoes: Saucony Triumph | ||
| Easy. From Jiffy Lube. Aliso bike trail.
Form feeling better, but legs a bit heavy from just returning to running. | ||
Monday Jan 14 | ||
| Run 50:00 [1]5.63 mi (8:52 / mi) +1200m 3:19 / km | |
| ahr:129 slept:9.0 | ||
| Very Easy.
Form focus and drills, but no striders. NAC TO backbay north. Corner of university. Trails and marsh area back. Foot 95%. Pressure but no pain. Feels great. | ||
| Strength/Weights 45:00 [3] | |
| Core. Biceps. Lateral shoulders. Shrugs. AT NAC | ||