Training Log Archive: RASPUTINIn the 7 days ending Oct 23, 2011:
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Sunday Oct 23, 2011 #
Cycling (MTB) 4:03:55 [3] 35.1 mi (8.6 mph) +4870ft
with Kurt and Mike.
looooooong climb, then slloooooow super technical downhill.
only first 3 miles and last 5 miles were "spinnable"
home-old san marcos road climb (+1500') -laurel springs (+1500') climb-camino cielo climb (1300')-drop down to cold springs singletrack. descended CS and decided to stop it there...cruised back on phenomenal e. mounain road-pas the Mission, up state street and home.
legs felt awesome all day. AWESOME. had fantastic power at will, especally towards the end. better and better all day. lower electrolytes, around 84 oz of water total, and fueled with just vitargo. felt so damn good.
wish I had that power and snap yesterday at the cross race!
Mike is still getting back to his normal self after 7 freakin' years off the bike (as far as "race shape" goes) so we kept pace in check.
kurt won the mens A 35+ cross race yesterday and the hike/run seasoned his legs but he was crushing it all day and put on a clinic on the cold springs singletrack rocky descent. that shit is hard to even hike down without breaking your leg. crazy!
what a great ride, and weekend. stoked to spend the weekend with Kurt and Kohn on the bikes and hanging in SB/Los Olivos.
looooooong climb, then slloooooow super technical downhill.
only first 3 miles and last 5 miles were "spinnable"
home-old san marcos road climb (+1500') -laurel springs (+1500') climb-camino cielo climb (1300')-drop down to cold springs singletrack. descended CS and decided to stop it there...cruised back on phenomenal e. mounain road-pas the Mission, up state street and home.
legs felt awesome all day. AWESOME. had fantastic power at will, especally towards the end. better and better all day. lower electrolytes, around 84 oz of water total, and fueled with just vitargo. felt so damn good.
wish I had that power and snap yesterday at the cross race!
Mike is still getting back to his normal self after 7 freakin' years off the bike (as far as "race shape" goes) so we kept pace in check.
kurt won the mens A 35+ cross race yesterday and the hike/run seasoned his legs but he was crushing it all day and put on a clinic on the cold springs singletrack rocky descent. that shit is hard to even hike down without breaking your leg. crazy!
what a great ride, and weekend. stoked to spend the weekend with Kurt and Kohn on the bikes and hanging in SB/Los Olivos.
Saturday Oct 22, 2011 #
Event: Dirt Club Cross
Cycling (cross race) 1:00:00 [4] 18.0 mi (18.0 mph) +600ft
Los Olivos cross race.
Not enough warmup, could not get HR UP until last lap.
Not enough warmup, could not get HR UP until last lap.
Mountain Run/Trek 2:12:00 [3] 4.4 mi (30:00 / mi) +2500ft 19:30 / mi
With kurt Kohn and ramana
Lower tunnel rd to inspiration pt
Back down, up and down canyon.
Several waterfalls, good rock climbing
Got GoPro!!!
Ramana edited the GoPro footage: here is 9 minutes of canyoneering,
waterfall jumping.
http://www.youtube.com/watch?v=V7abqtDlx-0
Lower tunnel rd to inspiration pt
Back down, up and down canyon.
Several waterfalls, good rock climbing
Got GoPro!!!
Ramana edited the GoPro footage: here is 9 minutes of canyoneering,
waterfall jumping.
http://www.youtube.com/watch?v=V7abqtDlx-0
Running 15:00 [3] 2.0 mi (7:30 / mi)
weight:188lbs
run back down...last mile 5:xx pace, to tear up the quads.
felt fine though...
update: quads/legs felt great on Sunday. nicely conditioned from all
the DH running this year.
felt fine though...
update: quads/legs felt great on Sunday. nicely conditioned from all
the DH running this year.
Friday Oct 21, 2011 #
Swim 45:00 [3] 1.5 km (30:00 / km)
Los Banos LCM
600 of kicking
Shoulders still good.
Rest All free...need to mix stroke/back in wup
600 of kicking
Shoulders still good.
Rest All free...need to mix stroke/back in wup
Cycling (cross) 1:02:15 [3] 10.6 mi (10.2 mph) +416ft
Shake down spin w kurt on cross bike.
Home-hope-puente-ocean cliffs. Back down the wall.
took a gnarly spill working dismounts Kurt's way,
with right foot INSIDE, in front of clipped-in left foot
right hand on top tube...didn't work out. ha! banged
R inside ankle pretty well, probably would have broken
a normal ankle.
Home-hope-puente-ocean cliffs. Back down the wall.
took a gnarly spill working dismounts Kurt's way,
with right foot INSIDE, in front of clipped-in left foot
right hand on top tube...didn't work out. ha! banged
R inside ankle pretty well, probably would have broken
a normal ankle.
Thursday Oct 20, 2011 #
Note
slept:7.0 weight:189lbs
1145-645
Dropped dr. E at airport.
word of the day:
bushido
.
Dropped dr. E at airport.
word of the day:
bushido
.
Running 55:14 [3] 8.0 mi (6:54 / mi) +444ft 6:34 / mi
weight:189lbs
home-hope ranch trail-wall...felt awesome, tried to keep it easyish steady, but had good legs so just stayed steady/first deepening of breath all day.
instead of the Wall climb, went around and took Puente to the end, cut through the houses on soft woodchip trail down onto mushy horse trails, across the creek, through some bush... a bit of wackin and then stomach decided to rebel.
Casualty Count: 1 white hat.
close to the beach, my intended turnaround, but flipped it and ran back puente-hollister-medoc-bridge-usual last mile.
stomach Felt ok on way back, legs fine. "steady" breathing around 645-50ish all day on flats. Just need more consistent miles. Nice benchmark/progress for this point in the game.
instead of the Wall climb, went around and took Puente to the end, cut through the houses on soft woodchip trail down onto mushy horse trails, across the creek, through some bush... a bit of wackin and then stomach decided to rebel.
Casualty Count: 1 white hat.
close to the beach, my intended turnaround, but flipped it and ran back puente-hollister-medoc-bridge-usual last mile.
stomach Felt ok on way back, legs fine. "steady" breathing around 645-50ish all day on flats. Just need more consistent miles. Nice benchmark/progress for this point in the game.
Swim 30:00 [2] 1.0 km (30:00 / km)
Los Banos
LCM
PAIN FREE
shoulders still good.
Ready to start training!
LCM
PAIN FREE
shoulders still good.
Ready to start training!
Wednesday Oct 19, 2011 #
Note
slept:7.75
Running 45:46 [3] 6.2 mi (7:23 / mi) +335ft 7:01 / mi
weight:189lbs
home-upper hope trail to wall turnaround. ez, R hammy a bit
tight so kept pace at breathe-through-nose today.
tight so kept pace at breathe-through-nose today.
Cycling (cx) 1:24:20 [3] 24.1 mi (17.1 mph) +763ft
home-foothills-hollister bridge, east along the ocean to trails.
singletrack 5 miles
cross bike.
legs felt good. bump/shift in fitness totally noticeable.
5 weeks now?
baby steps.
singletrack 5 miles
cross bike.
legs felt good. bump/shift in fitness totally noticeable.
5 weeks now?
baby steps.
Tuesday Oct 18, 2011 #
Note
slept:7.0
1130-630
Woke up right before alarm, wide awake.
Woke up right before alarm, wide awake.
Cycling 1:03:00 [3] 14.2 mi (13.5 mph) +1760ft
Cross bike
OldRd San Marcos climb again...ez to steady.
Pretty mellow climb except 20%+ switchbacks
Hit fartlek intvls on way back, ~8x:20-40
OldRd San Marcos climb again...ez to steady.
Pretty mellow climb except 20%+ switchbacks
Hit fartlek intvls on way back, ~8x:20-40
Strength Training 30:00 [4]
Wake up shoulders
Monday Oct 17, 2011 #
Note
slept:8.0 weight:186lbs
1130-730
Running 34:03 [3] 4.6 mi (7:24 / mi) +265ft 7:01 / mi
weight:186lbs
Foothills loop
Easy/chilling/steady on climbs.
Felt good coming back, effort in check.
Mouth closed. Nice progress.
Felt easy climbing, 6' felt easy descending.
Left soleus sore but ok.
8:04-7:42-7:07-6:49-(7:22)
Easy/chilling/steady on climbs.
Felt good coming back, effort in check.
Mouth closed. Nice progress.
Felt easy climbing, 6' felt easy descending.
Left soleus sore but ok.
8:04-7:42-7:07-6:49-(7:22)
Swim 30:00 [3] 1.0 km (30:00 / km)
Los banos
8pm
Shoulders happy whole time
1000m cap
Just 50s and 100sback
Kicked 300
8pm
Shoulders happy whole time
1000m cap
Just 50s and 100sback
Kicked 300