Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 26, 2009:
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Sunday Apr 26, 2009 #
Running (Montrail H) 1:12:00 [4] 8.39 mi (8:35 / mi) +1800ft 7:08 / mi
weight:155lbs
Same route as 2 weeks ago but night and day feeling of effort. Last time was following ride also but felt like a real runner today. No issues and just slight stabs in the ankle here and there but not bad for the day after. L/S shirt-Alabama style. Socks made it feel like I was running on clouds. Running is fun!
Split down to the parking lot @ 30min/7:17pace/441ft gain...then a big poo I was holding. Felt so much better after ;-O
Total Time (h:m:s) 1:20:48 9:44 pace
Moving Time (h:m:s) 1:11:54 8:40 pace
Distance (mi ) 8.39
Moving Speed (mph) 6.9 avg. 11.5 max.
Elevation Gain (ft) +1,809 / -1,823
Split down to the parking lot @ 30min/7:17pace/441ft gain...then a big poo I was holding. Felt so much better after ;-O
Total Time (h:m:s) 1:20:48 9:44 pace
Moving Time (h:m:s) 1:11:54 8:40 pace
Distance (mi ) 8.39
Moving Speed (mph) 6.9 avg. 11.5 max.
Elevation Gain (ft) +1,809 / -1,823
Paddle (Mako6) 1:43:00 [2] 8.95 mi (11:30 / mi)
Swim moved off and got a paddle in before the DPGP. First time out of the harbor this year. Windy, scary and great skills session. Only fell in once @ 45min but stoked it was not more. Feeling solid on in the boat now.
Total Time (h:m:s) 1:45:28 11:46 pace
Moving Time (h:m:s) 1:42:30 11:26 pace
Distance (mi ) 8.95
Moving Speed (mph) 5.2 avg. 9.2 max.
Temperature (°F) 64.4°F avg. 64.4°F high
Wind Speed ( mph) SSW 14.9 avg. SSW 14.9 max.
Total Time (h:m:s) 1:45:28 11:46 pace
Moving Time (h:m:s) 1:42:30 11:26 pace
Distance (mi ) 8.95
Moving Speed (mph) 5.2 avg. 9.2 max.
Temperature (°F) 64.4°F avg. 64.4°F high
Wind Speed ( mph) SSW 14.9 avg. SSW 14.9 max.
Saturday Apr 25, 2009 #
MTN Bike (MootoX) 3:50:00 [2] 31.26 mi (8.2 mph) +5615ft
weight:153lbs
Oso parking for O'Neill / Luge Loop Was planning on a pretty solid brick today but it just was not going to be...Very cool ride w/ Monique and perfect weather today...visibility for miles and blue skies.
The bad part - frustration all day in my head and when we did some route finding I dropped off a rock pushing my bike and sprained my ankle again. Same one that I did @ Whiting. FFFFFF!!! Decided to keep riding / Very easy pace all day and it is not as bad as I thought. Riding probably helped and the drugs I scored from some lady in the parking lot.
Total Time (h:m:s) 4:26:43 8:30 pace
Moving Time (h:m:s) 3:48:05 7:17 pace
Distance (mi ) 31.26
Moving Speed (mph) 8.2 avg. 32.0 max.
Elevation Gain (ft) +5,615 / -5,598
Avg. Heart Rate 107 bpm Zone 1.9
Food - home made trail mix, bananna, bottle of Nuun and 2 of water.
The bad part - frustration all day in my head and when we did some route finding I dropped off a rock pushing my bike and sprained my ankle again. Same one that I did @ Whiting. FFFFFF!!! Decided to keep riding / Very easy pace all day and it is not as bad as I thought. Riding probably helped and the drugs I scored from some lady in the parking lot.
Total Time (h:m:s) 4:26:43 8:30 pace
Moving Time (h:m:s) 3:48:05 7:17 pace
Distance (mi ) 31.26
Moving Speed (mph) 8.2 avg. 32.0 max.
Elevation Gain (ft) +5,615 / -5,598
Avg. Heart Rate 107 bpm Zone 1.9
Food - home made trail mix, bananna, bottle of Nuun and 2 of water.
Swim (24hr IrvSpec) 1:10:00 [3] 1.76 mi (39:47 / mi)
(17 swims in the last 32 days)
400WU,5x50,5x300(~4min),5x100@1:30,5x50,200CD=3,100yds
picked up the swim that I was planning on last night after the ride / switched it out for run I guess....RICE RICE baby and maybe run tomorrow?
400WU,5x50,5x300(~4min),5x100@1:30,5x50,200CD=3,100yds
picked up the swim that I was planning on last night after the ride / switched it out for run I guess....RICE RICE baby and maybe run tomorrow?
Friday Apr 24, 2009 #
Road Bike (F1C) 2:33:31 [3] 42.66 mi (16.7 mph) +3258ft
Out from BackBay, Bike Path, IrvineBlvd, Bake to Hardy party house. Felt fatigue in the legs and hard holding anything over Endur pace. 19.5mi in just under an hour.
Took a 40ish minute transition and off to the JHar loop. Amazing loop! A little of everything and a lot of climbing.
Me likes! Legs started to come around but fighting a bonk the entire time. 5 Gu's in 50min. Felt like the wind was blowing through me at times...
Total Time (h:m:s) 3:17:58 4:38 pace
Moving Time (h:m:s) 2:30:06 3:31 pace
Distance (mi ) 42.66
Moving Speed (mph) 17.1 avg. 35.3 max.
Elevation Gain (ft) +3,629 / -2,907
Avg. Heart Rate 114 bpm Zone 2.3
Despite recent efforts watts are increasing each ride. Pretty cool to see. Spent most of the climbs (sub 5min) between 350-480ish. Worked on standing more - quad iso burn baby! -last hill put out avg 732watts/903max for 24sec
-swim planned but we decided on pizza and beers instead ;-)
Took a 40ish minute transition and off to the JHar loop. Amazing loop! A little of everything and a lot of climbing.
Me likes! Legs started to come around but fighting a bonk the entire time. 5 Gu's in 50min. Felt like the wind was blowing through me at times...
Total Time (h:m:s) 3:17:58 4:38 pace
Moving Time (h:m:s) 2:30:06 3:31 pace
Distance (mi ) 42.66
Moving Speed (mph) 17.1 avg. 35.3 max.
Elevation Gain (ft) +3,629 / -2,907
Avg. Heart Rate 114 bpm Zone 2.3
Despite recent efforts watts are increasing each ride. Pretty cool to see. Spent most of the climbs (sub 5min) between 350-480ish. Worked on standing more - quad iso burn baby! -last hill put out avg 732watts/903max for 24sec
-swim planned but we decided on pizza and beers instead ;-)
Thursday Apr 23, 2009 #
Strength (24hr Warner) 30:00 [1]
weight:154lbs
Quick stop before paddle to get warmed up and stretch out the back a bit. Going easy and cautious
Paddle (Mako6) 57:00 [1] 4.36 mi (13:04 / mi)
Easy early a.m. paddle w/ some stops to check emails, etc. Got out of the boat @ 20min to stretch. Back is A O K
Summary Data
Total Time (h:m:s) 1:01:31 14:05 pace
Moving Time (h:m:s) 0:53:43 12:18 pace
Distance (mi ) 4.36
Moving Speed (mph) 4.9 avg. 8.9 max.
Avg. Heart Rate 88 bpm Zone 1.0
Summary Data
Total Time (h:m:s) 1:01:31 14:05 pace
Moving Time (h:m:s) 0:53:43 12:18 pace
Distance (mi ) 4.36
Moving Speed (mph) 4.9 avg. 8.9 max.
Avg. Heart Rate 88 bpm Zone 1.0
Running (Montrail H) 1:00:00 [2] 5.78 mi (10:23 / mi) +978ft 8:57 / mi
BackBay trail run w/ Monique @ her pace. Got lost in the bushes, mud to start and then broke out to a good steady pace finding session for Monique. Perfect pace for today --Three days in a row running...feeling effortless. Easy day complete - This weekend is going to be hard as hell.
No socks and very slight rub on heels in the last ten min. ZERO issues with feet since switching from tri shoes and sticking w/ Sole insoles. ZERO numb, twitch or tingle. Stoked!
10:38 - 124
12:13 - 125
9:59 - 141
8:50 - 145
8:59 - 156
Total Time (h:m:s) 1:04:40 11:11 pace
Moving Time (h:m:s) 0:59:54 10:21 pace
Distance (mi ) 5.78
Moving Speed (mph) 5.8 avg. 9.6 max.
Elevation Gain (ft) +978 / -959
Avg. Heart Rate 133 bpm Zone 3.2
No socks and very slight rub on heels in the last ten min. ZERO issues with feet since switching from tri shoes and sticking w/ Sole insoles. ZERO numb, twitch or tingle. Stoked!
10:38 - 124
12:13 - 125
9:59 - 141
8:50 - 145
8:59 - 156
Total Time (h:m:s) 1:04:40 11:11 pace
Moving Time (h:m:s) 0:59:54 10:21 pace
Distance (mi ) 5.78
Moving Speed (mph) 5.8 avg. 9.6 max.
Elevation Gain (ft) +978 / -959
Avg. Heart Rate 133 bpm Zone 3.2
Wednesday Apr 22, 2009 #
Road Bike (F1C) 1:05:00 [3] 15.77 mi (14.6 mph) +923ft
weight:155lbs
Good AR spin on local loop Warner/Main w/ a stop @ SBucks for some drinks. Cool morning and great AR Ride -monique used the PTap
Running (Montrail H) 41:00 [4] 4.56 mi (8:59 / mi) +970ft 7:29 / mi
Laguna Coast Wilderness Run - 1st time over at this place and spent the first 20min getting lost on overgrown singletrack and running scared from animals. Got back and ran up and back on fire road next to the 133...not as adventurous but got the job done. (7:27up, 7:31down)
No socks, no problems. Legs feeling the fatigue from yesterday and that is a good thing. Not planning on running two day in a row but it looks like the last few weeks are workout out like that... Pace felt the same but HR way higher ~150-160's and had to work to keep it under 160. Kept it short and off to pool.
Summary Data
Total Time (h:m:s) 0:46:24 10:09 pace
Moving Time (h:m:s) 0:41:11 9:02 pace
Distance (mi ) 4.56
Moving Speed (mph) 6.6 avg. 11.4 max.
Elevation Gain (ft) +970 / -967
Avg. Heart Rate 141 bpm Zone 3.6
No socks, no problems. Legs feeling the fatigue from yesterday and that is a good thing. Not planning on running two day in a row but it looks like the last few weeks are workout out like that... Pace felt the same but HR way higher ~150-160's and had to work to keep it under 160. Kept it short and off to pool.
Summary Data
Total Time (h:m:s) 0:46:24 10:09 pace
Moving Time (h:m:s) 0:41:11 9:02 pace
Distance (mi ) 4.56
Moving Speed (mph) 6.6 avg. 11.4 max.
Elevation Gain (ft) +970 / -967
Avg. Heart Rate 141 bpm Zone 3.6
Swim (24hr IvnSpec) 22:00 [2] 0.63 mi (34:55 / mi)
Quick swim right after run - before getting lost on the way to El Moro ride. Swam in tri suit. -
4 sets of 200, 50 descending to 3:40,30sec., 100 CD =1,100
4 sets of 200, 50 descending to 3:40,30sec., 100 CD =1,100
MTN Bike 1:20:00 [2] 11.08 mi (8.3 mph) +2194ft
El Moro loop w/ Monique & Keevin - Good time and cool night. Flowers are out and trails are in amazing shape! Most of the ride @ easy/steady pace and one effort up "Nothing Better to Do"(10:21@149avg HR) that showed how much my legs are forcing adaptation from the NC repeats. Love it! ON A MISSION!
Summary Data
Total Time (h:m:s) 1:45:26 9:30 pace
Moving Time (h:m:s) 1:18:39 7:05 pace
Distance (mi ) 11.08
Moving Speed (mph) 8.5 avg. 43.4 max.
Elevation Gain (ft) +2,194 / -2,163
Avg. Heart Rate 114 bpm Zone 2.3
Summary Data
Total Time (h:m:s) 1:45:26 9:30 pace
Moving Time (h:m:s) 1:18:39 7:05 pace
Distance (mi ) 11.08
Moving Speed (mph) 8.5 avg. 43.4 max.
Elevation Gain (ft) +2,194 / -2,163
Avg. Heart Rate 114 bpm Zone 2.3
Tuesday Apr 21, 2009 #
Running (Montrail H) 57:00 [3] 5.66 mi (10:04 / mi) +902ft 8:45 / mi
weight:156lbs
w/ Monique in HorseHills early a.m running w/ shirt off and dripping sweat....already roasting
Very cautious about back. . . was not sure if I should hold off but took a good warmup and stretching for my lats, legs and core. First mile or so was tough to breath/relax and got just a bit better as I warmed up.
5 x 7min efforts @ tempo, 2min RI - stretching back/walking
(7:40, 7:58, 7:31, 7:27, 7:25)
Thought that I would be jacked after but it must be a muscle issue because I feel "loose" after w/ warm back, etc. Stoked to get a run in and felt effortless like I could go all day and form is spot on!
Very cautious about back. . . was not sure if I should hold off but took a good warmup and stretching for my lats, legs and core. First mile or so was tough to breath/relax and got just a bit better as I warmed up.
5 x 7min efforts @ tempo, 2min RI - stretching back/walking
(7:40, 7:58, 7:31, 7:27, 7:25)
Thought that I would be jacked after but it must be a muscle issue because I feel "loose" after w/ warm back, etc. Stoked to get a run in and felt effortless like I could go all day and form is spot on!
Road Bike (F1C) 1:20:00 [4] 21.32 mi (16.0 mph) +2486ft
Newport Coast Intervals - First time doing interval type workout and now I can actually use the gadgets proactively! Was planning on 5x8/2 intervals but even bombing the downhill would take about 4min. Worked out better just riding to first light and turning around.
HR not picking up but it would have been good to correlate the HR and FTP for pace. Kept a focus on staying north of 300watts.
Parked @ BB and ~16min warmup over and started out the first one too hard. Rode San J on the way back to car for perfect CD.
7:14 / 306watts ---(4:30RI)-did 8min@304watts
7:14 / 308watts ---(4:15RI)
7:13 / 308watts ---(4:35RI)(rode w/ Sean)
6:54 / 317watts ---20min CD
NEED to do something like this once a week. R-SOME
HR not picking up but it would have been good to correlate the HR and FTP for pace. Kept a focus on staying north of 300watts.
Parked @ BB and ~16min warmup over and started out the first one too hard. Rode San J on the way back to car for perfect CD.
7:14 / 306watts ---(4:30RI)-did 8min@304watts
7:14 / 308watts ---(4:15RI)
7:13 / 308watts ---(4:35RI)(rode w/ Sean)
6:54 / 317watts ---20min CD
NEED to do something like this once a week. R-SOME
Swim (24hr Metro) 40:00 [2] 0.85 mi (47:03 / mi)
What a great day...good nap/sleep yesterday and quality all day long w/ calories, stretching, workouts and hanging out. Got back from ride in time for a killer massage and back is feeling good! By the time we hit the Soup nazi and loaded up it felt like I didnt even put in the workouts today. Awesome!
Late swim w/ Monique & Dave - easy easy swim feeling out back and then spa time for some good stories.
500,400,300,200,100
Late swim w/ Monique & Dave - easy easy swim feeling out back and then spa time for some good stories.
500,400,300,200,100
Monday Apr 20, 2009 #
Note
weight:157lbs (rest day)
Finished VM training over the wkend, BBQ, Bluesails summer weekend and Prezo and LA meetings today. Perfect day for a ZERO and RR and solid nap. Hot day and PERFECT night of pink berry