Training Log Archive: LiveWideLoveDeep

back to the pool and didnt feel to out of it for the lack of swimming. Easy pace just feeling out the water.

300 WU
6 x 50 (left, right) on 1min
6 x 100 on 2min
6 x 50 breast, catchup
200 CD
------------
1700 total

Planning on a sub 135bpm ride w/ some MS sets at the end but started a bit fast down PCH and ipod had me hammering through Lauguna. THEN I blew up on golden lantern (in the legs) and cut out the SantCyn loop and headed for the Hardy's. Legs just trashed from the weekend. Good discovery ride ;-)


Summary Data
Total Time (h:m:s) 3:22:57 3:39 pace
Moving Time (h:m:s) 3:09:21 3:24 pace
Distance (mi ) 55.54
Moving Speed (mph) 17.6 avg. 35.3 max.
Elevation Gain (ft) +3,812 / -3,222

Avg. Heart Rate 135 bpm Zone 3.4

snowshoe up baldy w/ crew (walkers, smith, westa, tiff, wes, moe, corbz). Way more ice and crazy slides up top. good run sessions and ankles got a good workout. Beat. Planning a swim tonight but moving to tomorrow and filling in remaining time w/ wts/run.

(stats off from hitting stop a few times)
Summary Data
Total Time (h:m:s) 5:21:12 34:56 pace
Moving Time (h:m:s) 2:56:51 19:14 pace
Distance (mi ) 9.19
Moving Speed (mph) 3.1 avg. 10.1 max.
Elevation Gain (ft) +10,676 / -10,704

Avg. Heart Rate 120 bpm Zone 2.5

Maple Springs Test Ride - Snow and COLD!!!

First ever baseline for testing bike fitness/climbing, etc. Rode w/ Moe, Tiff, Wes and Corby. 25min WU, 40min @ pace HR below 165bpm, 5min wait and rode to top and down in the coldest my hands have ever been in my life...memorable. Snow did not change test and felt it in the legs more than anything and harder start. Just started getting into a rhythm towards last 15min.

Lap Stats - (Alma 2 water bottles, Crossmark, Crow, Ergo's, 158lbs/15)
Time 40:03
Dist 4.78mi
Ave Spd 7.2mph
Avg HR 163bpm
Max HR 169bpm
Calories 816
Ele Gain 2033ft

5min / 120bpm, 5min / 97bpm avg

Summary Data
Total Time (h:m:s) 3:05:02 10:20 pace
Moving Time (h:m:s) 2:16:54 7:38 pace
Distance (mi ) 17.90
Moving Speed (mph) 7.8 avg. 28.4 max.
Elevation Gain (ft) +4,508 / -4,538

Avg. Heart Rate 118 bpm Zone 2.5

C H R I S T M A S

4 sets of
crunches x 25
seated calf raises x 20 (45lbs)

3 sets of
side bends x 12
DB rows x 15 (30lbs)
DB incl press x 15 (30lbs)
Squats x 15 (95lbs)
Leg ext x 15 (50lbs)
Leg curl x 15 (50lbs)
Cable Tri ext x 15 (50lbs)

2 sets
Standing calf x 20 (120lbs)

lower back sore and weak w/ squats (free standing). Could be stress and paddle or side bends.

mud run in horse hills w/ Westa.
Easy pace and 4x up fence hill (:25, :24, :23, :21). Killer mud session.

Summary Data
Total Time (h:m:s) 0:47:47 10:04 pace
Moving Time (h:m:s) 0:46:19 9:45 pace
Distance (mi ) 4.75
Moving Speed (mph) 6.1 avg. 11.9 max.
Elevation Gain (ft) +1,086 / -1,107

Avg. Heart Rate 152 bpm Zone 4.2

Recovery spin on cross bike w/ Panz and Monique. Easy pace from home, newland, PCH, Goldenwest loop

Summary Data
Total Time (h:m:s) 1:17:06 5:13 pace
Moving Time (h:m:s) 1:06:57 4:31 pace
Distance (mi ) 14.78
Moving Speed (mph) 13.2 avg. 25.9 max.
Elevation Gain (ft) +541 / -582

Avg. Heart Rate 109 bpm Zone 2.0

so much for a rest. Felt good and just wanted to paddle in the rain. Took out the swift for an easy paddle and the water was calm and clouds were perfect. Not too sore/weak from no paddle in a while and boat felt easier than the double to paddle. Did a loop out of Naples around the island.


Summary Data
Total Time (h:m:s) 1:43:00 14:00 pace
Moving Time (h:m:s) 1:36:52 13:10 pace
Distance (mi ) 7.36
Moving Speed (mph) 4.6 avg. 7.9 max.

Run from house through HB park and hoods. Felt really good and rested for the fist in a long time. Got a massage today (between paddle) and ready to run faster/longer. Monique on the bike and Keevin and I running. Good to get eachother out the door!

Summary Data
Total Time (h:m:s) 0:45:41 9:18 pace
Moving Time (h:m:s) 0:42:18 8:46 pace
Distance (mi ) 4.82
Moving Speed (mph) 6.8 avg. 16.2 max.
Elevation Gain (ft) +998 / -1,037

Avg. Heart Rate 143 bpm Zone 3.7