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Training Log Archive: noalittle

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+ft
	mountain bike ride	7	14:59:30	131.59	(6:50)	211.77	(4:15)	8471
	Nor-Cal	1	8:13:00	40.0	(12:19)	64.37	(7:40)	2300
	Road ride	5	7:34:34	134.5	(3:23)	216.46	(2:06)	984
	Yoga	5	6:00:00
	skiing	1	5:00:00
	mountain bike SS	3	4:56:34	53.0	(5:36)	85.29	(3:29)	4429
	Run	6	4:48:04	32.63	(8:50)	52.51	(5:29)	33
	Total	26	51:31:42	391.72		630.41		16217
averages - sleep:36 rhr:32 weight:185.5lbs

8:13

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Tuesday Mar 31, 2009 #

mountain bike ride 2:36:00 [3] 24.1 mi (6:28 / mi) +1969ft 6:00 / mi
ahr:121 slept:8.0 weight:186lbs

Auburn - Russel Rd-Clemintine-connectOir-driver flat back on road over bridge. Broke L peddle so had to struggle with that. Roade hard then planned. Racing tommorrow

Monday Mar 30, 2009 #

Road ride 1:41:00 [2] 31.4 mi (3:13 / mi)

noon ride to Goethe park. Nice steady ride at 18-19 mph

Sunday Mar 29, 2009 #

Run intervals (track intervals) 45:00 [4] 4.9 mi (9:11 / mi)
rhr:8 slept:188.0 shoes: inov8's

Very windy
W/u .9
4x200(52-53)x100(36)htr 150-162
1 min jog
4x400(141,140,140,137)
X200(1:16-1:22)
Htr 140-179
2:20 jog
4x200(46,46,43,43)X100(45)
Htr 135-141
11 min w/d .9
Working towards running at 6 min mile pace for 5. miles. I've got a ways to go

Saturday Mar 28, 2009 #

mountain bike ride 1:57:00 [3] 19.0 mi (6:09 / mi) +984ft 5:52 / mi

New york creek loop with a little.add on. Steady ride

Friday Mar 27, 2009 #

Yoga 1:15:00 [1]

Level 1 zuda yoga

Thursday Mar 26, 2009 #

Run 39:00 [3] 4.4 mi (8:52 / mi)
shoes: Solomon XT Wing

Sterling point trails

Wednesday Mar 25, 2009 #

mountain bike SS 57:04 [2] 10.0 mi (5:42 / mi) +820ft 5:18 / mi

easy ride - legs felt sluggish

Tuesday Mar 24, 2009 #

Run 59:00 [3] 7.0 mi (8:26 / mi)
shoes: Solomon XT Wing

started out feeling slow and sluggish. As run went on, felt better and faster

mountain bike SS 1:38:00 [2] 17.0 mi (5:46 / mi) +656ft 5:34 / mi

Nice Hazel group ride with some Sailor slam

Monday Mar 23, 2009 #

Note
(rest day)

got bogged down in too much work

Sunday Mar 22, 2009 #

Road ride 1:53:34 [2] 32.0 mi (3:33 / mi) +984ft 3:27 / mi

Rode to workb and back with a loop around the lake

Saturday Mar 21, 2009 #

mountain bike ride 3:15:00 [3] 18.0 mi (10:50 / mi)

Tamarancho sweet single track

Friday Mar 20, 2009 #

Road ride 1:41:30 [3] 31.3 mi (3:15 / mi)

steady ride to Goethe Park and back. Had middle section (about 3 miles) where rode very hard

Thursday Mar 19, 2009 #

Note
(rest day)

Busy day at work

Wednesday Mar 18, 2009 #

Run (intervals) 55:43 [5] 6.25 mi (8:55 / mi)
ahr:141 slept:8.0 weight:183lbs shoes: Solomon XT Wing

original plan was 4X 220, 4X 440 then 4X220 but the track was unavailable so did 8x440 on marked trail with 440 rest
didn't get time on 1st 2 440's but last 6 avg sub 1:33 (6:12/mile) with 2:30 440 rest (10 min/mile)

1 1/4 mile w/u and w/d

Tuesday Mar 17, 2009 #

mountain bike ride 1:52:00 [2] 20.0 mi (5:36 / mi) +656ft 5:26 / mi

Granite Bay, steady ride

Monday Mar 16, 2009 #

Road ride 1:06:30 [3] 19.8 mi (3:22 / mi)
slept:8.0 weight:185lbs

Planned on an easy ride but got a on a guys wheel and rode fast for the 1st 9 or so miles, then eased up and cruised the rest. Legs felt ok, but a bit tired.

Sunday Mar 15, 2009 #

Note
slept:12.0 weight:185lbs (rest day)

recovery day. Spent good part of the day sleeping

Saturday Mar 14, 2009 #

Nor-Cal race 8:13:00 [5] 40.0 mi (12:19 / mi) +2300ft 11:41 / mi

Pacheco Pass - had strong bike. First on the water, but had to do a rescue which caused us to be rescued (sort of), strong trek. Michelle dropped after rescue so unranked. IT band on right leg started to get sore toward the end of the trek. It never got bad but I could

Friday Mar 13, 2009 #

Note
(rest day)

pre-race rest day. Getting gear ready

Thursday Mar 12, 2009 #

Yoga 1:15:00 [1]

felt better today. Still taking it easy

Wednesday Mar 11, 2009 #

Note
slept:10.0 weight:187lbs (rest day)

Rest day. Got a massage, slept in. Trying to recover. Work and consistant training days catching up to me.

Note
slept:10.0 weight:187lbs (rest day)

Rest day. Got a massage, slept in. Trying to recover. Work and consistant training days catching up to me.

Tuesday Mar 10, 2009 #

mountain bike ride 1:06:00 [3] 9.44 mi (6:59 / mi) +1089ft 6:18 / mi
ahr:113

Legs completely dead. Rode in Auburn. Dragged ass. the whole Clemintin climb. Cut ride short I was moving so slow. Need a rest day.

Monday Mar 9, 2009 #

mountain bike ride 1:02:30 [3] 10.75 mi (5:49 / mi) +820ft 5:25 / mi

Easy ride from home with couple little climbs

Sunday Mar 8, 2009 #

mountain bike SS warm up/down 45:00 [3] 5.0 mi (9:00 / mi)

Warm and warm down from bike race

mountain bike SS race 1:36:30 [5] 21.0 mi (4:36 / mi) +2953ft 4:03 / mi

Granite bay. Gearing to big -33x16 for my fitness. Rear hub going needs replacement.
My fitness is behind last year. I need to start racing myself into shape

Saturday Mar 7, 2009 #

skiing 5:00:00 [2]

Pretty easy day on the mountain doing training

Friday Mar 6, 2009 #

Yoga 1:15:00 [2]

harder class today. More moves and held longer.

Thursday Mar 5, 2009 #

Run 56:10 [3] 6.8 mi (8:16 / mi) +33ft 8:13 / mi
shoes: Solomon XT Wing

Fast fun run w group

Wednesday Mar 4, 2009 #

Road ride 1:12:00 [3] 20.0 mi (3:36 / mi)

steady tempo ride with 10 X 15 sec sprints thrown in.

Tuesday Mar 3, 2009 #

Yoga 1:15:00 [1]

Raining too much to ride - what a wuss. More fun to be in a hot room sweating through warrior 2

Monday Mar 2, 2009 #

Yoga 1:00:00 [1]

Hot Yoga - beginners class

Run (interval) 33:11 [4] 3.28 mi (10:07 / mi)
ahr:126 max:155 rhr:55 slept:8.0 shoes: Solomon XT Wing

1st interval work out of the year -
w/u - 10:25 - .97 miles
4x200m (48) x 100m (35-40) [htr - 132-142]
break with stadium steps (6:10 - .39 miles) [htr 131]
4 X 200m (45, 46, 45, 43) X 100 m (40-44) [htr 125-147]
w/d - 6:14 - .56 miles [htr 119]

had a head wind coming up the track. Felt pretty good, leg and calf held up well.

Sunday Mar 1, 2009 #

mountain bike ride 3:11:00 [3] 30.3 mi (6:18 / mi) +2953ft 5:46 / mi

Home to Salmon Falls through Sweet Water. Heavy rain, lots of mud. Rode steady with no stops

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