Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 12, 2009:
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Sunday Apr 12, 2009 #
MTN Bike (MootoX) 3:45:00 [3] 29.85 mi (8.0 mph) +4751ft
weight:155lbs
El Moro loop w/ M3 and then a solo to CDM, up TP trail and back. Map Sole insoles and NO issues w/ numb feet. no socks no problems. Beautiful summer day. First lap 2:20hrs @ 11mi. Slow and steady on the climbs
Summary Data
Total Time (h:m:s) 4:18:33
Moving Time (h:m:s) 3:23:05
Distance (mi ) 29.85
Moving Speed (mph) 7.9 avg. 43.6 max.
Elevation Gain (ft) +4,751 / -4,778
Avg. Heart Rate 106 bpm Zone 1.9
Summary Data
Total Time (h:m:s) 4:18:33
Moving Time (h:m:s) 3:23:05
Distance (mi ) 29.85
Moving Speed (mph) 7.9 avg. 43.6 max.
Elevation Gain (ft) +4,751 / -4,778
Avg. Heart Rate 106 bpm Zone 1.9
Running 1:20:30 [3] 8.36 mi (9:38 / mi) +1768ft 8:01 / mi
ahr:141
El Moro West -Transition run after ride. DK Sole insole and feet are so happy. Could have ran all day at this pace and felt great. A little of everything pace from truck down to PCH and back. No socks no problem. Hot summer day, tons of people out, jeremy camp, good times.
Summary Data
Total Time (h:m:s) 1:26:51 10:23 pace
Moving Time (h:m:s) 1:20:25 9:37 pace
Distance (mi ) 8.36
Moving Speed (mph) 6.2 avg. 11.5 max.
Elevation Gain (ft) +1,768 / -1,776
Avg. Heart Rate 141 bpm Zone 3.6
Summary Data
Total Time (h:m:s) 1:26:51 10:23 pace
Moving Time (h:m:s) 1:20:25 9:37 pace
Distance (mi ) 8.36
Moving Speed (mph) 6.2 avg. 11.5 max.
Elevation Gain (ft) +1,768 / -1,776
Avg. Heart Rate 141 bpm Zone 3.6
Paddle (Mako6) 1:15:00 [2] 5.78 mi (12:59 / mi)
HH Night paddle in the black water under the stars. Awesome.
Moving Time (h:m:s) 1:13:35 12:44 pace
Distance (mi ) 5.78
Moving Speed (mph) 4.7 avg. 8.2 max.
Legs never got numb and back is feeling stronger. R Shoulder fatigued and rest is in order but perfect pace tonight.
Biggest week ever in volume/freq, etc. Three years and I am starting to get it. Not bad for the week after my first 70.3.
Moving Time (h:m:s) 1:13:35 12:44 pace
Distance (mi ) 5.78
Moving Speed (mph) 4.7 avg. 8.2 max.
Legs never got numb and back is feeling stronger. R Shoulder fatigued and rest is in order but perfect pace tonight.
Biggest week ever in volume/freq, etc. Three years and I am starting to get it. Not bad for the week after my first 70.3.
Saturday Apr 11, 2009 #
Swim (OpenWater-CDM) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
weight:154lbs
Up a lot of the night for baby hardy who has yet to be named. Big boy! Met up w/ Nick for CDM swim - Cold, cold and chop. Out and back and then some repeats from the sand start to keep warm. Stroke feeling solid.
Road Bike (F1C) 3:03:00 [3] 57.59 mi (18.9 mph) +3744ft
Ride from Pen after swim. Stopped off @ El Moro to see Kevin Brown. Endurance pace with some attacks on the hills. Rounded PCH, GoldenL, Moulton, LKForest around Irvine and back. Got a flat @ mile 42. Headwind was kickin my butt on the way back. Nap time.
Running (Adidas) 42:46 [3] 5.1 mi (8:23 / mi) +610ft 7:32 / mi
Easy pace around blocks with a few pickups. Warmup/prep exer included. core sore but feel much better after the nap.
Friday Apr 10, 2009 #
Swim (24hr IrvSpc) 55:00 [2] 1.25 mi (44:00 / mi)
Lots of stretching in sauna and easing into swim. 4x500 done as 500WU, 3x500 building to 7:27/1:29pace, 200CD=2200yds
Strength (Home) 10:00 [2]
Quick core/Butt
Thursday Apr 9, 2009 #
Paddle (Mako6) 1:00:00 [3] 4.98 mi (12:03 / mi)
weight:154lbs
Another beautiful glassy morning paddle. Podcast wonderland... Got out at a beach 45min into it and legs were numb. Legs/back still a bit tight and getting use to the Mako again. Today felt the power throughout symmetric strokes and smooth start to finish.
Summary Data
Total Time (h:m:s) 1:05:13 13:05 pace
Moving Time (h:m:s) 0:59:36 11:57 pace
Distance (mi ) 4.98
Moving Speed (mph) 5.0 avg. 7.6 max.
Run/Ride tonight w/ J
Summary Data
Total Time (h:m:s) 1:05:13 13:05 pace
Moving Time (h:m:s) 0:59:36 11:57 pace
Distance (mi ) 4.98
Moving Speed (mph) 5.0 avg. 7.6 max.
Run/Ride tonight w/ J
MTN Bike (MootoX) 1:57:00 [3] 15.55 mi (8.0 mph) +3126ft
Aliso Woods loops @ Temo
Legs a big fatigued from the week but still feeling strong on the climbs and pushing the 2x9 setup. Heading out before dark I got sucked into going faster and faster and put both ear plugs in from ipod. IDIOT! Ran into a big 250lbs+ dude at about 17mph. Could have been a total disaster. John was his name. Good guy. totally my fault. Back cracked about 7 times and had the wind knocked out of me. Arm broke a branch, in shock for a bit.
looking at GPS playback I was moving at 16.8mph on impact.
Legs a big fatigued from the week but still feeling strong on the climbs and pushing the 2x9 setup. Heading out before dark I got sucked into going faster and faster and put both ear plugs in from ipod. IDIOT! Ran into a big 250lbs+ dude at about 17mph. Could have been a total disaster. John was his name. Good guy. totally my fault. Back cracked about 7 times and had the wind knocked out of me. Arm broke a branch, in shock for a bit.
looking at GPS playback I was moving at 16.8mph on impact.
Running (Montrail H) 40:40 [3] 5.09 mi (7:59 / mi) +968ft 6:46 / mi
Alicia Pkwy Path - Rolling dirt road.
Decided to stick w/ the brick even after the crash. Didnt feel too bad until the way back and back/core got super tight. This is the perfect road to baseline on and will run this once a week. Easy pace looks to be just around 8min miles @ 150bpm. Baseline set.
Set watch to display HR and Current lap only and auto lap @ 1mile
- 20min out(up) 20min back
7:54-145
8:01-155
7:45-154
8:00-150
7:42-151
Decided to stick w/ the brick even after the crash. Didnt feel too bad until the way back and back/core got super tight. This is the perfect road to baseline on and will run this once a week. Easy pace looks to be just around 8min miles @ 150bpm. Baseline set.
Set watch to display HR and Current lap only and auto lap @ 1mile
- 20min out(up) 20min back
7:54-145
8:01-155
7:45-154
8:00-150
7:42-151
Wednesday Apr 8, 2009 #
Road Bike (F1C) 2:05:00 [3] 34.42 mi (16.5 mph) +1078ft
ahr:123
Warner,PCH,Riverpath spin w/ Keevin - Started out steady and kept there most of the ride (139watts avg). Lower back a bit sore from 70.3 TT bars, paddle, ride last night, etc. Felt good after warmup. Got to river path and decided to sprint up the short climbs.
Max effort sprints 15-20sec. First time w/ PTap on sprints...first time ever doing sprints like this.
9 Total - Averaging mid 800's and max out at 1,047watts. No drop in pwr from first to last. Last three were within 2min window and I didnt recover(HR) between so I thought I was going to puke after the last one. Had to get off the bike and stop the world from spinning. Awesome!!
Summary Data
Total Time (h:m:s) 2:10:35 3:47 pace
Moving Time (h:m:s) 2:00:25 3:29 pace
Distance (mi ) 34.42
Moving Speed (mph) 17.2 avg. 28.2 max.
Elevation Gain (ft) +1,078 / -1,121
Avg. Heart Rate 123 bpm Zone 2.8
1012kJ - 179norm
Good recovery on the way back and still sprinted to 800's on the fwy pass but legs were done. Good CD and killer Bfast.
Max effort sprints 15-20sec. First time w/ PTap on sprints...first time ever doing sprints like this.
9 Total - Averaging mid 800's and max out at 1,047watts. No drop in pwr from first to last. Last three were within 2min window and I didnt recover(HR) between so I thought I was going to puke after the last one. Had to get off the bike and stop the world from spinning. Awesome!!
Summary Data
Total Time (h:m:s) 2:10:35 3:47 pace
Moving Time (h:m:s) 2:00:25 3:29 pace
Distance (mi ) 34.42
Moving Speed (mph) 17.2 avg. 28.2 max.
Elevation Gain (ft) +1,078 / -1,121
Avg. Heart Rate 123 bpm Zone 2.8
1012kJ - 179norm
Good recovery on the way back and still sprinted to 800's on the fwy pass but legs were done. Good CD and killer Bfast.
Strength (Home) 10:00 [1]
Quick core workout after ride
Running (24hr Metro) 30:00 [3] 3.75 mi (8:00 / mi)
TMill run @ steady with a couple of walking breaks. Used Brooks shoes in the truck w/ Sole cuz I forgot to pack my shoes
Swim (24hr Metro) 35:00 [2] 0.9 mi (38:54 / mi)
Easy swim after run. wings and arms a bit sore but feeling out the water good. 300WU, 10x50drills@1min, 5x100@2min =1300yds.
MTN Bike (MootoX) 1:30:00 [2] 7.31 mi (4.9 mph) +1375ft
Irvine park ride w/ bluesails team and . . . CISCO!! He's back and still strong as ever. Fun ride w/ butt kickin hills and technical descents. Only ridden once before about a year ago...Need to get back more often.
Summary Data
Total Time (h:m:s) 1:23:14 11:19 pace
Moving Time (h:m:s) 1:00:37 8:17 pace
Distance (mi ) 7.31
Moving Speed (mph) 7.2 avg. 27.2 max.
Elevation Gain (ft) +1,374 / -1,396
Avg. Heart Rate 107 bpm Zone 1.9
Summary Data
Total Time (h:m:s) 1:23:14 11:19 pace
Moving Time (h:m:s) 1:00:37 8:17 pace
Distance (mi ) 7.31
Moving Speed (mph) 7.2 avg. 27.2 max.
Elevation Gain (ft) +1,374 / -1,396
Avg. Heart Rate 107 bpm Zone 1.9
Tuesday Apr 7, 2009 #
Swim (24hr-HB) 1:05:00 [3] 1.5 mi (43:20 / mi)
In the next 15 days I will become a fish!!
350WU,10x25drills,5x200(15secRI),10x75(L,Breast,R),300CD=2,650yds
350WU,10x25drills,5x200(15secRI),10x75(L,Breast,R),300CD=2,650yds
Paddle (Mako6) 42:00 [2] 3.73 mi (11:16 / mi)
Super-Set! Same route as the other day to check mileage. Absolute GLASS!!
Summary Data
Total Time (h:m:s) 0:42:17 11:19 pace
Moving Time (h:m:s) 0:41:28 11:06 pace
Distance (mi ) 3.73
Moving Speed (mph) 5.4 avg. 8.5 max.
Avg. Heart Rate 104 bpm Zone 1.6
Summary Data
Total Time (h:m:s) 0:42:17 11:19 pace
Moving Time (h:m:s) 0:41:28 11:06 pace
Distance (mi ) 3.73
Moving Speed (mph) 5.4 avg. 8.5 max.
Avg. Heart Rate 104 bpm Zone 1.6
MTN Bike (MootoX) 2:00:00 [3] 21.6 mi (10.8 mph) +3415ft
Mountain Biking is AWESOME!!!!
Quick spin @ El Moro that I wanted to turn into an all nighter...Dropped in Nothing Better to Do, rounded the front, up "I think I can" (9min) and dropped into Laguna Park. Wanted to roll up Aliso and down path to PCH (Jason's route) but no lights. Cut down 133, up PCH and back up El Moro ridge, Fence line. Perfect loop for Multisport day.
Summary Data
Total Time (h:m:s) 2:05:44 5:49 pace
Moving Time (h:m:s) 2:00:53 5:35 pace
Distance (mi ) 21.60
Moving Speed (mph) 10.7 avg. 42.3 max.
Elevation Gain (ft) +3,416 / -3,431
Avg. Heart Rate 134 bpm Zone 3.4
Quick spin @ El Moro that I wanted to turn into an all nighter...Dropped in Nothing Better to Do, rounded the front, up "I think I can" (9min) and dropped into Laguna Park. Wanted to roll up Aliso and down path to PCH (Jason's route) but no lights. Cut down 133, up PCH and back up El Moro ridge, Fence line. Perfect loop for Multisport day.
Summary Data
Total Time (h:m:s) 2:05:44 5:49 pace
Moving Time (h:m:s) 2:00:53 5:35 pace
Distance (mi ) 21.60
Moving Speed (mph) 10.7 avg. 42.3 max.
Elevation Gain (ft) +3,416 / -3,431
Avg. Heart Rate 134 bpm Zone 3.4
Monday Apr 6, 2009 #
Note
(rest day)
Busy w/ work. Good time for a rest day. Massage today...dinner, drinks and celebrate tonight!