Training Log Archive: LiveWideLoveDeep

Rode around @ Bonelli US CUP to take pics, clap it up and hand over bottles. 650 people out in the sun. Awesome day and crazy watching everyone.

Alma is a POS and I am ditching it. Problems, problems, problems. 7th d-hanger broken and dropouts have melted away. Dont want to switch bikes this close to VQ but going to have it looked at for reliability tomorrow.

Foot was sore waking up (ice on the way to bonelli) and I though it would be sore from standing/riding all day but feels great. Better than ever from time if injury. stoked.

easy, easy, easy run. building super slow and feeling out foot. Slight pressure after 2mi/15min then stretch. Easy, easy pace just thinking about form and running the next day....month. Started feeling smooth after 30min and then cool down. EASY!!!

Summary Data
Total Time (h:m:s) 0:49:42 9:49 pace
Moving Time (h:m:s) 0:46:18 9:09 pace
Distance (mi ) 5.06
Moving Speed (mph) 6.6 avg. 10.4 max.
Elevation Gain (ft) +840 / -854

After ride 6pm or so foot was blasting again. ICE and rolling and just numb feeling when walking.

Back Bay loop x2

Easy pace out on TT bike just feeling it out. Strange to be on the TT bike. First time around 36min then 30min building but steady. No problems w/ foot during the ride but after - slight and gone by sunday.

Summary Data
Total Time (h:m:s) 1:12:27 3:29 pace
Moving Time (h:m:s) 1:09:07 3:19 pace
Distance (mi ) 20.76
Moving Speed (mph) 18.0 avg. 32.6 max.
Elevation Gain (ft) +970 / -989

Work, nap, food.

Early morning swim w/ Monique until a pack of manatee swarmed the pool...Not as bad as splitting a lane with frogger boy. Good distance/time for a recovery swim anyways.

200WU
10 x 50 drills, 4 x 75 IM (minus fly), 100
-------
1100

Up to Christians and then Santa Monica's for group ride. Good climbs at steady and some pushing Monique. Legs feeling strong and ankle feels good.

Downhill sections 9 days to VQ and all out in the black of night 11pm and avg ~17.5mph from GPS. AWESOME!. . . Cyril and I taking turns in the lead and I missed a few turns into a 3-4ft drop. Rode out one on my front wheel...follow Cyril over a drop and big ring smakin...third was a charm and I didnt know I crashed until I felt my bike land on my back. Awesome ride! Sprained left wrist and banged up a bit but stoked and ready for VQ!

Summary Data
Total Time (h:m:s) 2:54:19 8:47 pace
Moving Time (h:m:s) 2:23:08 7:13 pace
Distance (mi ) 19.82
Moving Speed (mph) 8.3 avg. 27.9 max.
Elevation Gain (ft) +4,001 / -4,020

Avg. Heart Rate 116 bpm Zone 2.4

Easy run in the AM w/ Keevin @ Horse hills. Easy, easy pace feeling out the foot. Had to take out the insoles in shoes (first run in Rocklite 315's - not the best time to use a new pair of shoes). Running w/ no insoles was good. No pain until very end on uphills.

Good sleep last night and feeling rested! Plan was if no foot problems I would go for a climb...

Summary Data
Total Time (h:m:s) 0:41:58 11:07 pace
Moving Time (h:m:s) 0:38:09 10:06 pace
Distance (mi ) 3.77
Moving Speed (mph) 5.9 avg. 10.0 max.
Elevation Gain (ft) +876 / -905

Avg. Heart Rate 125 bpm Zone 2.8

I Love to ride my mountain bike!!! Rest is a gooood thing. Feeling some snap in the legs and stronger. Stoked! Started @ general store, up Maple Springs to peak and down Holy Jim and fire road out. Tons of snow after peak (walked until upper holy). Suspension fork is AWESOME! Made every switchback on Holy Jim except one where I sprained my right ankle. Now icing both feet ;-)

Summary Data
Total Time (h:m:s) 3:39:21 8:10 pace
Moving Time (h:m:s) 3:06:57 6:57 pace
Distance (mi ) 26.85
Moving Speed (mph) 8.6 avg. 31.2 max.
Elevation Gain (ft) +6,652 / -6,838
Avg. Heart Rate 136 bpm Zone 3.5

Added fork, 3 water bottles, etc for ride today (maybe 3-4lbs?) to bike and started earlier on paved road but limiter was not the legs this time. Even push and although higher HR it was easier to keep a higher HR pace.

Same protocol
25min WU, 40min @ pace HR below 165bpm

--------Climbing test last time was Friday Dec 26 --------
Time 40:03
Dist 4.78mi
Ave Spd 7.2mph
Avg HR 163bpm
Max HR 169bpm
Calories 816
Ele Gain 2033ft

--------Climbing test from today --------
Time 40:01
Dist 5.52mi
Ave Spd 8.3mph
Avg HR 165bpm
Max HR 172bpm
Calories 840
Ele Gain 2216ft

---------------
an extra .74mi/183ft(1.1mph) at the cost of 24 calories.

1:36min from MapleSpr to top of Sant peak (5min stop after climb test included),

The work is done and now more resting until VQ. Ready to race!

Quick ride @ El Moro before Dr Heaslet visit. First ride on new fork. Felt snappy and rested. No pain in foot/calf outside of one climb when pulling. Trails in perfect shape!

Summary Data
Total Time (h:m:s) 1:19:12 6:30 pace
Moving Time (h:m:s) 1:13:08 6:00 pace
Distance (mi ) 12.18
Moving Speed (mph) 10.0 avg. 31.0 max.
Elevation Gain (ft) +2,114 / -2,131


Dr Heaslet visit - Looks like foot/calf issues are common overuse. Looking back it was the cross bike climbs on Park Ave (I noted hardest workout on bike ever) then following it up with the VDay activities. Basically, pulling up muscles on the calf got tendon inflamed and swelling/pulling caused subtle tendinitis in foot. RICE. Got some shoes inserts and got the OK to run easy. Need to keep rollin the calf and lay off pushing such a big gear for a bit.

Rest is GoooooD!!! Foot feels good, lungs feel great, shoulders, arms, stroke feel awesome! Effortless swimming and feeling the water out. first time going 400 sets and no problem. starting freq build.

200 WU
4 x 400 1min RI
10 x 50 drill (L,R,L,R,Sprint) @ 1min
200 CD
------
2500yds

resisting getting into the pool today. Looking back it was a good thing. Needed rest and to get some work/personal stuff taken care of. lower leg is much better after rolling/ice and RICE on foot.