Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 19, 2009:
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Sunday Apr 19, 2009 #
Swim (CDM-HS) 40:00 [2] 1.0 mi (40:01 / mi)
Feet feel so good. Must have been the shoes. Yesterday mtn bike shoes w/ Sole insoles w/ big effort(s) and not one twitch or sore issue today. Awesome. On to the next issue.
300WU,10x50@1min,5x100@1:30(-planning on 10),2x200=1,700yds
Amazing day for outside pool swim. After 5th 100 got the same muscle in my back get tight. No issues during ride yesterday or this a.m. Cut down the intensity and after 2nd 200 it was hard to breath standing in the water so I shut it down. Walking the line. -Planned run today is off and body gets some rest for a bit. -VMware training today and need to finish prezo for tomorrows Q1 recap meeting.
300WU,10x50@1min,5x100@1:30(-planning on 10),2x200=1,700yds
Amazing day for outside pool swim. After 5th 100 got the same muscle in my back get tight. No issues during ride yesterday or this a.m. Cut down the intensity and after 2nd 200 it was hard to breath standing in the water so I shut it down. Walking the line. -Planned run today is off and body gets some rest for a bit. -VMware training today and need to finish prezo for tomorrows Q1 recap meeting.
Saturday Apr 18, 2009 #
Road Bike (F1C) 6:10:00 [3] 91.79 mi (14.9 mph) +11100ft
weight:154lbs
Big day! Palomar, Observ, Cole Loop w/ Keevin, Rick, Luke and Glen Map
Planned on a FTP test w/ the powertap but probably a tall order for the ride planned. Rode 1hr into the mex stop and then went 20min ALL OUT starting the Palomar climb. Vu was right about having someone to push me the entire time. That and the music. Lesson learned. First 10min were solid and then I backed off until 15min and gave it what I had left. Stopped for 4min to recover and then made it to the top in 1:15:10(including stop)
Baseline set. I was est. FTP around 260watts but the 20min avg was 322 watts avg. 321 - 5% = 305 (4.4@70kgs) --Avg HR for 20min was 165bpm
Felt power then entire day and still pushing 250+ the majority of the day on the way back. 224avg for the ride, 284watts-60min peak and it 5min below peaks after 5 hours into the ride. 3532kJ (previous highest was 1,300). Rest is in order!
3/14 - Palomar Climb 1:20:47 - Avg 242, Norm 250
4/18 - Palomar climb 53:11:48 - Avg 257, Norm 263
Summary Data
Total Time (h:m:s) 7:14:27 4:43 pace
Moving Time (h:m:s) 5:51:34 3:49 pace
Distance (mi ) 91.79
Moving Speed (mph) 15.7 avg. 57.3 max.
Elevation Gain (ft) +11,119 / -11,127
Avg. Heart Rate 129 bpm Zone 3.1
Planned on a FTP test w/ the powertap but probably a tall order for the ride planned. Rode 1hr into the mex stop and then went 20min ALL OUT starting the Palomar climb. Vu was right about having someone to push me the entire time. That and the music. Lesson learned. First 10min were solid and then I backed off until 15min and gave it what I had left. Stopped for 4min to recover and then made it to the top in 1:15:10(including stop)
Baseline set. I was est. FTP around 260watts but the 20min avg was 322 watts avg. 321 - 5% = 305 (4.4@70kgs) --Avg HR for 20min was 165bpm
Felt power then entire day and still pushing 250+ the majority of the day on the way back. 224avg for the ride, 284watts-60min peak and it 5min below peaks after 5 hours into the ride. 3532kJ (previous highest was 1,300). Rest is in order!
3/14 - Palomar Climb 1:20:47 - Avg 242, Norm 250
4/18 - Palomar climb 53:11:48 - Avg 257, Norm 263
Summary Data
Total Time (h:m:s) 7:14:27 4:43 pace
Moving Time (h:m:s) 5:51:34 3:49 pace
Distance (mi ) 91.79
Moving Speed (mph) 15.7 avg. 57.3 max.
Elevation Gain (ft) +11,119 / -11,127
Avg. Heart Rate 129 bpm Zone 3.1
Friday Apr 17, 2009 #
Swim (Laguna) 1:00:00 [3] 1.8 mi (33:20 / mi)
Beautiful pool, beautiful day. Back still pretty sore and feels sharp @ flip turns here and there...skipping out on the paddle today.
400WU,10x50@50sec,6x300,4x75(k/s),200CD=3200yds
First time swimming 3K or over since high school!
400WU,10x50@50sec,6x300,4x75(k/s),200CD=3200yds
First time swimming 3K or over since high school!
Running (MonitrailH) 20:00 [1] 1.0 mi (20:00 / mi)
started out run @ whiting w/ Monique and back felt like I was getting punched in the kidneys. Much more pain than yesterday and maybe running is adding to the mess? Stress, swim/paddle volume, wts this week from core? 6min into it I noticed I was holding my breath b/c the pain. Shut it down and walked back. No worries. Everything else feels great.
Thursday Apr 16, 2009 #
Road Bike (F1C) 2:35:27 [3] 38.9 mi (15.0 mph) +2365ft
weight:155lbs
Easy pace ride from Home,PCH,SanJ loop w/ Andy and Monique. Put mtn bike pedals on road bike and mt bike shoes(specialized insoles). Felt better and not numb but also feels more on the toe and calves pumping. Not sure why I dont feel that on the mt bike but going to keep them on the road bike and ditch the tri shoes.
Most of ride was AR with a few efforts on the climbs as below. Did not break a sweat and norm was 185.
Most of ride was AR with a few efforts on the climbs as below. Did not break a sweat and norm was 185.
Running (MontrailH) 35:00 [2] 3.0 mi (11:40 / mi) +330ft 10:34 / mi
Quick run w/ Monique before dark @ her pace and then my GPS died. Perfect! Great pace and awesome sunset/flowers/moon. Good times. No socks no problems. Feet and legs feel great. Back still sore from crash and feel it only in the fist 10-15min of running...maybe bruised ribs?
Swim (24hr HB) 45:00 [3] 1.1 mi (40:55 / mi)
Swim after run. Felt fatigued from the day and muscles sore pulling but maybe the pace. 400WU,10x75@1:15,3x200,200CD=1950yds
Note
Abs are SO sore. tried to pull back in a bit but probably overdoing it with my massive 2 sets of 15 for the core. Ha! Back is still sore from crash/ribs or maybe stress from work or paddle pull? Trying to get extra sleep - Laptop blew up again and work is a four letter word
Wednesday Apr 15, 2009 #
Note
weight:153lbs (rest day)
pushed back run w/ Keevin in the am to fail the RB test again...Moved ride w/ Andy to tomorrow. Big day at the (indoor)office today. Good for rest.
Back still a bit sore from crash but neck is 100%. Feet and rest of body is good to go...
Back still a bit sore from crash but neck is 100%. Feet and rest of body is good to go...
Tuesday Apr 14, 2009 #
Strength (24hr LF) 15:00 [1]
Quick core before run
Running (24hr LF) 30:00 [3] 3.52 mi (8:31 / mi) +133ft 8:14 / mi
Effortless running on the TMill. Set pace just below 8min/mi and put 30min in even. No socks no problems. Technique, form, focus. Running is fun. Lots of stretching, rolling in order.
Swim (24hr Metro) 33:00 [3] 0.8 mi (41:16 / mi)
9pm -Easy swim w/ Monique on her BDay. Feeling out the water nice an easy 16 strokes - 500WU,4x200=1300yds
Monday Apr 13, 2009 #
Road Bike (F1C) 1:34:57 [1] 21.98 mi (13.9 mph) +330ft
weight:155lbs
26hrs in the last 7 days and feeling FANTASTIC!
Recovery Spin w/ Monique down PCH. Perfect night, sunset, got a quick nap...both PASSED OUT and kept watts @ 101norm. Home just at dark for party time @ bluesails! Recovery drinks in order.
Recovery Spin w/ Monique down PCH. Perfect night, sunset, got a quick nap...both PASSED OUT and kept watts @ 101norm. Home just at dark for party time @ bluesails! Recovery drinks in order.