Training Archive: Rodeo ClownIn the 7 days ending 2008-07-13:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jul 13 | ||
| Swim 35:00 [3] | |
| Corona del Mar
2 laps with Mark. Felt good, kick has improved, seem to get better transfer from the hips. all thumbs today. | ||
| Strength/Weights 1:00:00 [3] | |
| great session.
started with a quad set of flat bench, 135lbs x20, 20, 15, 15 swissball crunches: 50, 50, 50, 50, pullups, 10, 10, 10, 8, 6 swissball crunches: 50, 50, 50, 50 then standing dbell curls: 35lbs x12, 40lbs x12, 35 x12, 35x12 vertical rows: 80lbs x12, 12, 12, 12 standing dbell triceps ext, 2 handed: 40lbs x 15, 12, 12, 12, cable crunches: max weight (150lbs) x 50, 30, 20, 20, 20 then dbell shoulder press: 25lbs x 12, 12, 12 swissball crunches x 40, 40, 40 incline dbell bench: 35s x 12, 12 then helen kellers x 20 medicine ball around the world, 10 clockwise, 10 counter then figure 8s around legs x 20 then after session did 10 minutes of good stretching, focus on hamstrings, quads, calves, hips (didn't count towards time) | ||
Saturday Jul 12 | ||
| Run 2:10:00 [3] 11.0 mi (11:49 / mi) | |
| Scout Adventure Race
Santa Monica Mtns. Topanga/Camp Josepho up onto backbone... Not sure of distance...90% running which was nice-no hiking except a couple steep singletrack sections. We won the race. 6,000' of gain during the race, which took us 5:30 approx. | ||
| Bike 3:25:00 [3] 31.0 mi (6:37 / mi) +6562ft 5:31 / mi | |
| Scout Adventure Race.
Not sure of actual distances, I only have time and elevation gain. Adv Race win streak stands at 5 in a row. One loss since 2004. Glenn, RVG you reading that!? We need to seriously put out next weekend! | ||
| C • I wouldn't want to be the c... 2 | ||
Thursday Jul 10 | ||
| Paddle 56:00 [3] 5.5 mi (10:11 / mi) | |
| slept:8.0 weight:177lbs | ||
| NAC to Balboa Island pt out and back, good headwind!
paddled the beater yellow plastic surfski again, with Evan in his Millenium. Tempo, 6.5-7mph for 45 minutes then last half mile very easy, conversational back to the boat house. Paddling the beater at that pace is difficult, heavy, nasty hog of a boat. Going to demo the Fenn VI next week, stability of the XT with hullspeed of the millenium...rudder moved 5" forward for better surfing and rudder effective strength. | ||
| Strength/Weights 20:00 [3] | |
| core/chest
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Wednesday Jul 9 | ||
| Run 1:28:00 [3] 10.9 mi (8:04 / mi) | |
| home-end of wood cyn and back.
easy, gentle pace. | ||
Tuesday Jul 8 | ||
| Run 42:20 [4] 6.0 mi (7:03 / mi) +328ft 6:42 / mi | |
| ahr:150 | ||
| Encinitas to Solana Beach and back. Parked in front of Nytro.
Warmup mile, around 7:45, then eased into a tempo pace. Last two miles uphill 6:15, 6:20. Felt awesome. , , | ||
| Bike 1:50:00 [4] 13.0 mi (8:28 / mi) +1969ft 7:24 / mi | |
| Elfin Forest Trail System, (near San Marcos.
Rode with Kurt Gensheimer. Sort of like riding with Tinker Juarez. Technical uphill switchbacks, right from the start. Rode Mex, Equine, Way-Up, etc. Then hit the "new" section out to the Lake Hodges overlook. All of this was on FIRE in October. It's as good as new now, growing back quickly. 90% of the ride was technical singletrack. This is exactly what I need, and now with my new sales territory I will hit this trail once every week or two, minimum. Awesome skill builder, and my HR was pegged on most of the climbs. Awesome place to run as well. | ||
Monday Jul 7 | ||
| Paddle 55:05 [3] 5.6 mi (9:50 / mi) | |
| weight:178lbs | ||
| NAC
Balboa loop Paddled the plastic yellow beater 'surfski' with Evan who paddled his freaking Fenn Millenium Mako. Held 10k/hr the entire way, including some headwind on the way back. Good conditions otherwise, evening paddle. Not sure the plastic boat can go much faster, 7mph is pushing its limits. What a barge! | ||
| Strength/Weights 25:00 [3] | |
| Quick gym session after paddle
abs/pullups/bench/curls Joints a bit sore, so stopped early. possible sign of overtraining/stressed immune system. went to bed last night at 530pm, asleep by 7, woke up at 730am. | ||