Training Log Archive: LiveWideLoveDeepIn the 7 days ending Feb 15, 2009:
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Sunday Feb 15, 2009 #
Strength (abs) 10:00 [1]
quick core
Trek (Nordic) 20:00 [2] 2.4 mi (8:20 / mi)
(injured)
Nordic @ hotel - Clovis, CA for work. - Left foot feeling bruised/sore
Note: 2/20/09-yesterday was the first time I felt discomfort in my left foot. Feels like someone stuffed some fingers under my arch on the outside. No pain on the bike but pressure when standing. No running attempted until last night on the Nordic - was not sure if it was bruised, swollen from blisters on heels or what but now look like tendinitis
Note: 2/20/09-yesterday was the first time I felt discomfort in my left foot. Feels like someone stuffed some fingers under my arch on the outside. No pain on the bike but pressure when standing. No running attempted until last night on the Nordic - was not sure if it was bruised, swollen from blisters on heels or what but now look like tendinitis
Saturday Feb 14, 2009 #
Running (Adidas-Trail) 1:30:00 [3] 8.2 mi (10:59 / mi) +1097ft 9:44 / mi
weight:154lbs
3 out and back at pace w/ walking, stretching between. Legs are LOADED from the climbs yesterday... 3rd one out felt the best, first was a bit too fast.
7:45, 160HR
7:57, 153HR
7:38, 155HR
7:44, 155HR
7:09, 158HR
Summary Data
Total Time (h:m:s) 1:29:01 10:49 pace
Moving Time (h:m:s) 1:12:54 8:53 pace
Distance (mi ) 8.20
Moving Speed (mph) 6.7 avg. 9.8 max.
Elevation Gain (ft) +1,097 / -1,206
Avg. Heart Rate 138 bpm Zone 3.4
7:45, 160HR
7:57, 153HR
7:38, 155HR
7:44, 155HR
7:09, 158HR
Summary Data
Total Time (h:m:s) 1:29:01 10:49 pace
Moving Time (h:m:s) 1:12:54 8:53 pace
Distance (mi ) 8.20
Moving Speed (mph) 6.7 avg. 9.8 max.
Elevation Gain (ft) +1,097 / -1,206
Avg. Heart Rate 138 bpm Zone 3.4
Road Bike (cross) 4:30:00 [3] 68.03 mi (15.1 mph) +3202ft
Home, Warner, PCH, NewP Coast, Alton, Irvine Blvd, Jeffrey, BBloop, Gothard. Steady pace w/ Monique. Wind was taxing on a few stretches but maint power/energy throughout. Awesome day.
Summary Data
Total Time (h:m:s) 5:15:46 4:43 pace
Moving Time (h:m:s) 4:25:26 3:58 pace
Distance (mi ) 67.78
Moving Speed (mph) 15.1 avg. 29.9 max.
Elevation Gain (ft) +3,202 / -3,193
Avg. Heart Rate 120 bpm Zone 2.6
NC @ 150ish HR, 391max, 283avg 8min, 1.47mi
Entire 208max, 157avg watts
2491kj
Summary Data
Total Time (h:m:s) 5:15:46 4:43 pace
Moving Time (h:m:s) 4:25:26 3:58 pace
Distance (mi ) 67.78
Moving Speed (mph) 15.1 avg. 29.9 max.
Elevation Gain (ft) +3,202 / -3,193
Avg. Heart Rate 120 bpm Zone 2.6
NC @ 150ish HR, 391max, 283avg 8min, 1.47mi
Entire 208max, 157avg watts
2491kj
Friday Feb 13, 2009 #
Road Bike (cross) 1:30:00 [3] 13.94 mi (9.3 mph) +3022ft
weight:154lbs
Cross bike with panniers loaded up with ninja starts. 3X Repeat up Park Ave. after a quick warmup. Hardest "workout" yet on the bike. Probably could have cranked out one more after looking at pwr but cadence/standing was just out of the norm and I didnt feel like pushing the bike. Mt. bike next time around or road bike.
Summary Data
Total Time (h:m:s) 1:28:34 6:21 pace
Moving Time (h:m:s) 1:21:25 5:50 pace
Distance (mi ) 13.94
Moving Speed (mph) 10.3 avg. 35.4 max.
Elevation Gain (ft) +3,022 / -3,019
Avg. Heart Rate 131 bpm Zone 3.1
LAP DETAILS
12:37, 147HR, pwr 460, 288avg
11:48, 158HR, pwr 538, 306avg
11:41, 161HR, pwr 546, 308avg
RI @ ~7min
853kj
Avg watts 174, Max 546
Summary Data
Total Time (h:m:s) 1:28:34 6:21 pace
Moving Time (h:m:s) 1:21:25 5:50 pace
Distance (mi ) 13.94
Moving Speed (mph) 10.3 avg. 35.4 max.
Elevation Gain (ft) +3,022 / -3,019
Avg. Heart Rate 131 bpm Zone 3.1
LAP DETAILS
12:37, 147HR, pwr 460, 288avg
11:48, 158HR, pwr 538, 306avg
11:41, 161HR, pwr 546, 308avg
RI @ ~7min
853kj
Avg watts 174, Max 546
Strength (Home) 30:00 [2]
Keevins Kore Killer workout and upper @ home w/ the family
Thursday Feb 12, 2009 #
Running (Ino8-T) 50:00 [2] 4.62 mi (10:49 / mi) +880ft 9:10 / mi
weight:154lbs
Easy pace on local paths with Keevin & Monique. Legs feel great, ankles a bit sore and blisters but feeling snappy.
Swim (DelMar) 1:00:00 [2] 1.3 mi (46:09 / mi)
WU100free,100back,100breast
5x200 (2:44 avg, last 2:36)
6x50 kick,swim
2x300 free
150 CD
----
2350yds
5x200 (2:44 avg, last 2:36)
6x50 kick,swim
2x300 free
150 CD
----
2350yds
Road Bike (Cross) 1:03:00 [3] 18.7 mi (17.8 mph)
Ride from home to pool to meet Monique for swim session. Felt solid at steady but ankles sore from run/snowshoe.
721kj
560max, 118avg
721kj
560max, 118avg
Wednesday Feb 11, 2009 #
Swim (24hr San Juan) 50:00 [2] 0.96 mi (52:05 / mi)
300WU
100,200,100,300,100,200,100
150CD
------
1550yds
100,200,100,300,100,200,100
150CD
------
1550yds
Road Bike (Tandem) 1:30:00 [3] 23.0 mi (15.3 mph)
Tandem ride w/ Keevin & Monique on local loop. Monique had a killer workout!
Tuesday Feb 10, 2009 #
Note
weight:153lbs (rest day)
massage-LA,PrincessCr-4hr meeting, sushi, wine piss drunk -
Monday Feb 9, 2009 #
Strength (home) 22:00 [1]
weight:152lbs (rest day)
core, shoulders