Training Log Archive: LiveWideLoveDeepIn the 7 days ending Sep 28, 2008:
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Sunday Sep 28, 2008 #
Running (Race) 55:00 [5] 5.5 mi (10:00 / mi) +4495ft 5:38 / mi
Paddle (Race) 44:00 [4] 5.0 mi (8:48 / mi)
MTN Bike (Race) 1:20:00 [4] 11.6 mi (8.7 mph) +8924ft
California Multisport SLO race.
Lap 1 -1st run lap
Lap 2 - 2nd run lap
Lap 3 - Paddle
Lap 4 - transition
Lap 5 - Bike (got lost)
Lap 6-7 after race, legs in water, recover
Summary Data
Total Time (h:m:s) 3:02:40 8:40 pace
Moving Time (h:m:s) 2:46:30 7:53 pace
Distance (mi ) 21.08
Moving Speed (mph) 7.6 avg. 30.4 max.
Elevation Gain (ft) +4,388 / -4,417
Avg. Heart Rate 160 bpm Zone 4.7
Elevation Change Total (ft)
Total Elevation 8,805
Elevation Gain 4,388
Elevation Loss 4,417
Net Elevation Change -29
Lap 1 -1st run lap
Lap 2 - 2nd run lap
Lap 3 - Paddle
Lap 4 - transition
Lap 5 - Bike (got lost)
Lap 6-7 after race, legs in water, recover
Summary Data
Total Time (h:m:s) 3:02:40 8:40 pace
Moving Time (h:m:s) 2:46:30 7:53 pace
Distance (mi ) 21.08
Moving Speed (mph) 7.6 avg. 30.4 max.
Elevation Gain (ft) +4,388 / -4,417
Avg. Heart Rate 160 bpm Zone 4.7
Elevation Change Total (ft)
Total Elevation 8,805
Elevation Gain 4,388
Elevation Loss 4,417
Net Elevation Change -29
Saturday Sep 27, 2008 #
Paddle (Mako6) 15:00 [1] 1.14 mi (13:09 / mi)
Easy paddle on Laguna lake to check it out and get a feel for the paddle and technique. It the bottom a couple of times but looks to be a glassy fast day on the water and nice little lake.
Summary Data
Total Time (h:m:s) 0:15:37 13:45 pace
Moving Time (h:m:s) 0:14:45 12:58 pace
Distance (mi ) 1.14
Moving Speed (mph) 4.6 avg. 7.6 max.
Elevation Gain (ft) +129 / -134
Summary Data
Total Time (h:m:s) 0:15:37 13:45 pace
Moving Time (h:m:s) 0:14:45 12:58 pace
Distance (mi ) 1.14
Moving Speed (mph) 4.6 avg. 7.6 max.
Elevation Gain (ft) +129 / -134
Friday Sep 26, 2008 #
MTN Bike (Alma) 47:00 [1] 3.7 mi (4.7 mph) +2024ft
Tried to scout out the run course. Technical and super fun looking and we may do two laps for the 3.5 miles unless I was way off. Checked out bike climb and looks like run is about 600' per lap and bike is about 1500'
Summary Data
Total Time (h:m:s) 1:13:12 19:48 pace
Moving Time (h:m:s) 0:47:07 12:44 pace
Distance (mi ) 3.70
Moving Speed (mph) 4.7 avg. 14.4 max.
Elevation Gain (ft) +617 / -654
Avg. Heart Rate 88 bpm Zone 1.0
Summary Data
Total Time (h:m:s) 1:13:12 19:48 pace
Moving Time (h:m:s) 0:47:07 12:44 pace
Distance (mi ) 3.70
Moving Speed (mph) 4.7 avg. 14.4 max.
Elevation Gain (ft) +617 / -654
Avg. Heart Rate 88 bpm Zone 1.0
Thursday Sep 25, 2008 #
Paddle (Mako6) 34:00 [1] 2.96 mi (11:29 / mi)
Easy morning paddle - no sprints and easy long reaching.
Summary Data
Total Time (h:m:s) 0:35:34 12:02 pace
Moving Time (h:m:s) 0:33:47 11:25 pace
Distance (mi ) 2.96
Moving Speed (mph) 5.2 avg. 8.5 max.
Elevation Gain (ft) +0 / -0
Avg. Heart Rate 100 bpm Zone 1.4
Summary Data
Total Time (h:m:s) 0:35:34 12:02 pace
Moving Time (h:m:s) 0:33:47 11:25 pace
Distance (mi ) 2.96
Moving Speed (mph) 5.2 avg. 8.5 max.
Elevation Gain (ft) +0 / -0
Avg. Heart Rate 100 bpm Zone 1.4
Running 43:00 [2] 3.86 mi (11:08 / mi) +3320ft 6:08 / mi
Easy run w/ Monique and Keevin. A few faster pickups but easy and soft/smooth for most of the run.
Summary Data
Total Time (h:m:s) 0:50:39 13:07 pace
Moving Time (h:m:s) 0:43:01 11:08 pace
Distance (mi ) 3.86
Moving Speed (mph) 5.4 avg. 12.8 max.
Elevation Gain (ft) +1,012 / -1,042
Avg. Heart Rate 117 bpm Zone 2.4
Summary Data
Total Time (h:m:s) 0:50:39 13:07 pace
Moving Time (h:m:s) 0:43:01 11:08 pace
Distance (mi ) 3.86
Moving Speed (mph) 5.4 avg. 12.8 max.
Elevation Gain (ft) +1,012 / -1,042
Avg. Heart Rate 117 bpm Zone 2.4
Wednesday Sep 24, 2008 #
Swim (24hr HB) 40:00 [2] 0.8 mi (50:01 / mi)
9pm swim. Felt slow next to Olympic girl in pool and I dont know if I am resting too much or what??
WU 200
5 Sets of
2 x 50 Drills (left,right)
100 Free @ Tpace (sub 1:10 times)
200 free easy
--------------------------
1400yds
WU 200
5 Sets of
2 x 50 Drills (left,right)
100 Free @ Tpace (sub 1:10 times)
200 free easy
--------------------------
1400yds
Tuesday Sep 23, 2008 #
MTN Bike (Alma) 40:00 [2] 7.5 mi (11.3 mph) +2890ft
Easy pace ride on Alma around HB parks followed by a quick transition run of just 5 min easy pace good technique. Got fit for new B2 in San Diego today.
Summary Data
Total Time (h:m:s) 0:44:02 5:30 pace
Moving Time (h:m:s) 0:41:45 5:13 pace
Distance (mi ) 7.99
Moving Speed (mph) 11.5 avg. 26.1 max.
Elevation Gain (ft) +881 / -898
Summary Data
Total Time (h:m:s) 0:44:02 5:30 pace
Moving Time (h:m:s) 0:41:45 5:13 pace
Distance (mi ) 7.99
Moving Speed (mph) 11.5 avg. 26.1 max.
Elevation Gain (ft) +881 / -898
Running 5:00 [2] 0.45 mi (11:07 / mi)
quick transition run off the bike - no shoes, stides