Training Log Archive: RASPUTINIn the 7 days ending Nov 22, 2009:
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Sunday Nov 22, 2009 #
Running 2:10:11 [3] 16.4 mi (7:56 / mi) +1850ft 7:10 / mi
ahr:143
No calories or water, easy run.
Easy slow build to steady.
With Christian, from his house in hermosa to palos verdes and back. Nice loong climbs. Took it easy to keep h.r. Low.
Felt great. Ankle 100%.
Legs fatigued from lifting and yesterdays gnar gnar ride.
Slept 2am-7, out late in manhattan, drank too much. Naughty monkey.
Easy slow build to steady.
With Christian, from his house in hermosa to palos verdes and back. Nice loong climbs. Took it easy to keep h.r. Low.
Felt great. Ankle 100%.
Legs fatigued from lifting and yesterdays gnar gnar ride.
Slept 2am-7, out late in manhattan, drank too much. Naughty monkey.
C • Boozo 11
Saturday Nov 21, 2009 #
Cycling 3:57:50 [3] 33.0 mi (8.3 mph) +5799ft
Cooks-modjeska grade-Harding-MD-upper holy jim-lower HJ-trabuco-live oak.
Rode w swami Loren schaefer. Steady pace. Serious beat-down, legs are fried from lifting. Crisp beautiful day. Temps in 50s mostly, cooler above 5,000'.
Now for ride #2!!??
1:28:53 Harding G2G avg 144 full pack & bottles.
Rode w swami Loren schaefer. Steady pace. Serious beat-down, legs are fried from lifting. Crisp beautiful day. Temps in 50s mostly, cooler above 5,000'.
Now for ride #2!!??
1:28:53 Harding G2G avg 144 full pack & bottles.
C • hah 2
Running 48:00 [3] 5.0 mi (9:36 / mi)
Run w nicole
Cycling 20:00 [1]
Ill-fated MTB with Nicole. Her deraileur hanger snapped 10 minutes in...no replacement...
Friday Nov 20, 2009 #
Cycling 2:12:00 [3] 20.3 mi (9.2 mph) +3097ft
El Moro + Trancos/Newport Coast/Muddy Canyon exploration. All up and down all day, maximum ST. Beautiful day! Legs and SC are not on speaking terms. Little do they know...
Running 40:00 [2] 5.31 mi (7:32 / mi)
Easy building to steady
Tradmill
1st 10' easy
2nd build to steady
3rd just below
4th sat right on S
Felt good after long warmup. Kept it short. 90' after MTB
Getting up early for long MTB up harding etc.
Tradmill
1st 10' easy
2nd build to steady
3rd just below
4th sat right on S
Felt good after long warmup. Kept it short. 90' after MTB
Getting up early for long MTB up harding etc.
Thursday Nov 19, 2009 #
Running 1:20:20 [3] 10.52 mi (7:38 / mi) +127ft 7:33 / mi
ahr:151
Easy to low steady.
HR elevated around 5-7bpm, drank too much coffee this am.
Felt a bit sluggish but ok.
Home-beach path to bolsa chica entrance, ran bolsa chica trail to warner, then inland on warner to end of dirt and turned around.
big lap around the hood to get 1hr20.
pretty soon i'll have to start running in a shirt. not too stoked
about that.
HR elevated around 5-7bpm, drank too much coffee this am.
Felt a bit sluggish but ok.
Home-beach path to bolsa chica entrance, ran bolsa chica trail to warner, then inland on warner to end of dirt and turned around.
big lap around the hood to get 1hr20.
pretty soon i'll have to start running in a shirt. not too stoked
about that.
Strength Training 1:00:00 [4]
weight:185lbs
24hr Jankness Irvine Ctr
went to HB 24hr and walked out. It was a joke.
Never seen a gym so packed. AND with DBs.
2hrs after run
Warmup Tri-Set (no rest between any sets today)
Slow Swiss Crunch 5 sets of 40
Helen Kellers 5 sets of 20
Single Leg Squats 3 sets of 20, 15, 10
1st Tri-Set
Upright Rows, 40, then all 50lb 5 sets of x 20
Dbell Curls, 35, 40, 40, 45, 40 5 sets of 12
Overhead Tri Press 35, 40, 45, 50 sets of 15
2nd Tri Set
Leg Press, light weight 180 5 sets
Calf raise on leg press, same weight, 5x 20 reps
Forearm Curls, 45lb bar, 5 sets of 40-30 full ROM, max contraction
Cable Crunches, max weight, 5 sets of 50
3rd Tri Set
Alt Leg Extension light weight ? 5 sets of 20
Alt Hammy Curls 5 sets of 20
Standing Calf raise, 300lbs 5 sets of 20
4th Tri Set
Leg Press horizontal Moderate Weight 240 3 sets 15
Donkey Calf machine 3 sets 20
Cable Crunches, max weight, 3 sets 40
5th triset
Cable Tri Press down 3 sets 20
Cable Crunches, max weight, 3 sets 40
Upright rows, 3 sets of 15 full contraction 40lbs
No lunges or deadlifts today. Nothing heavy today. Re-aquainting.
Still pretty weak after being away from the gym for so long. Focusing
on form and identifying weaknesses.
went to HB 24hr and walked out. It was a joke.
Never seen a gym so packed. AND with DBs.
2hrs after run
Warmup Tri-Set (no rest between any sets today)
Slow Swiss Crunch 5 sets of 40
Helen Kellers 5 sets of 20
Single Leg Squats 3 sets of 20, 15, 10
1st Tri-Set
Upright Rows, 40, then all 50lb 5 sets of x 20
Dbell Curls, 35, 40, 40, 45, 40 5 sets of 12
Overhead Tri Press 35, 40, 45, 50 sets of 15
2nd Tri Set
Leg Press, light weight 180 5 sets
Calf raise on leg press, same weight, 5x 20 reps
Forearm Curls, 45lb bar, 5 sets of 40-30 full ROM, max contraction
Cable Crunches, max weight, 5 sets of 50
3rd Tri Set
Alt Leg Extension light weight ? 5 sets of 20
Alt Hammy Curls 5 sets of 20
Standing Calf raise, 300lbs 5 sets of 20
4th Tri Set
Leg Press horizontal Moderate Weight 240 3 sets 15
Donkey Calf machine 3 sets 20
Cable Crunches, max weight, 3 sets 40
5th triset
Cable Tri Press down 3 sets 20
Cable Crunches, max weight, 3 sets 40
Upright rows, 3 sets of 15 full contraction 40lbs
No lunges or deadlifts today. Nothing heavy today. Re-aquainting.
Still pretty weak after being away from the gym for so long. Focusing
on form and identifying weaknesses.
C • 5? 6
Wednesday Nov 18, 2009 #
Cycling 2:04:24 [3] 45.3 mi (21.8 mph) +587ft
Home-backbay-backbay loop-warner-algonquin-home.
Steady
Felt good
Not too windy, but chilly.
Time for knee warmers
Too much stopping/coasting in first 9/last 9 miles on PCH
1713kg according to PT, but I wasn't wearing strap
222w avg (not normalized)
30sec 421
1min 362
5 min 274
10 min 261
30 min 240
60 229
120 226
Need to start using my TrainingPeaks instead of Poweragent so I can get normalized etc.
Steady
Felt good
Not too windy, but chilly.
Time for knee warmers
Too much stopping/coasting in first 9/last 9 miles on PCH
1713kg according to PT, but I wasn't wearing strap
222w avg (not normalized)
30sec 421
1min 362
5 min 274
10 min 261
30 min 240
60 229
120 226
Need to start using my TrainingPeaks instead of Poweragent so I can get normalized etc.
Note
*
*
*
*
Today was my last day at work atAstraZenecaPharmaceuticals. Kinda.
I am on "paid leave" until December 31st, then I receive my severance
and am a free agent!
Need to find a job!
But it is nice to focus on training and job hunting full-time until
January....hopefully just until January, that is!
Today is a day to celebrate.
This isn't a dress rehearsal, folks!
*
*
*
*
*
*
Today was my last day at work atAstraZenecaPharmaceuticals. Kinda.
I am on "paid leave" until December 31st, then I receive my severance
and am a free agent!
Need to find a job!
But it is nice to focus on training and job hunting full-time until
January....hopefully just until January, that is!
Today is a day to celebrate.
This isn't a dress rehearsal, folks!
*
*
*
Tuesday Nov 17, 2009 #
Running 40:02 [3] 5.38 mi (7:26 / mi) +49ft 7:23 / mi
ahr:145 weight:186lbs
Home-Palm-Seapoint dirt path to end (2.2m) and back with some exploring side dirt paths that lead to nowhere. At least now I know! big loop around the hood on the way home to get my 40 minutes.
Easy warmup to steady, then held at 145-149 for rest of the run. hammy felt 100%, but kept it shorter and longer warmup just to be sure.
Just rolling steady right now, hitting frequency and will build up the volume slowly.
Easy warmup to steady, then held at 145-149 for rest of the run. hammy felt 100%, but kept it shorter and longer warmup just to be sure.
Just rolling steady right now, hitting frequency and will build up the volume slowly.
Cycling 30:00 [2] 9.3 mi (18.6 mph)
Active recovery spin trainer
205w
205w
Monday Nov 16, 2009 #
Cycling 3:00:22 [3] 62.03 mi (20.6 mph) +1168ft
weight:185lbs
100k Steady...
Home-warner-backbay to mac, then back to jambo and 2x bb loops, then home via warner out and back...included a couple hot laps around the hood to get over 100k.
legs are good, hammy was fine. valgus wedge helped r
ankle, didn't feel it at all...no hard efforts at all, focused on
just staying right at steady for as much time as possible. some
h.r creep due to lack of fitness, but felt good.
brought a 3.5 scoop bottle of Vitargo, started hitting that at 1hr50, and energy was perfect.
17yr old kid rides up next to me after a red light...tells me he's done wildflower 2x, magic mountain man, etc. asked me how much i weighed, told him 185 right now. he said "whooooaaaa" if i was "into bodybuilding"...laughed my ass off. hilarious! dude was same size as me at age 17, probably 160lbs rail thin, all bones.
Home-warner-backbay to mac, then back to jambo and 2x bb loops, then home via warner out and back...included a couple hot laps around the hood to get over 100k.
legs are good, hammy was fine. valgus wedge helped r
ankle, didn't feel it at all...no hard efforts at all, focused on
just staying right at steady for as much time as possible. some
h.r creep due to lack of fitness, but felt good.
brought a 3.5 scoop bottle of Vitargo, started hitting that at 1hr50, and energy was perfect.
17yr old kid rides up next to me after a red light...tells me he's done wildflower 2x, magic mountain man, etc. asked me how much i weighed, told him 185 right now. he said "whooooaaaa" if i was "into bodybuilding"...laughed my ass off. hilarious! dude was same size as me at age 17, probably 160lbs rail thin, all bones.
C • classic! 12