Training Log Archive: LiveWideLoveDeepIn the 7 days ending May 24, 2009:
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Sunday May 24, 2009 #
Road Bike (F1C) 1:22:39 [4] 26.92 mi (19.5 mph)
woke up @ ~3am to fly home but feeling rested. Quick spin on the road bike (had to use old shoes -bike box still in Spokane) reverse loop -main,PCH,Warner -then Gwest,PCH,Warner
Legs feeling FANTASTIC! April showers bringing May flowers!!! No problem holding over 300watts w/out legs loading up. Solid. Why do I always feel great the day after a hard workout/race? Heading back up GWest I sprinted up a few hills and hit Five 30sec sprints over 500watts seated and could have pushed harder. Only ridden road for AR the last few weeks...feels great to have my legs get a snap back and see the numbers go up!
5`708
10`660
20`626
30`561
Legs feeling FANTASTIC! April showers bringing May flowers!!! No problem holding over 300watts w/out legs loading up. Solid. Why do I always feel great the day after a hard workout/race? Heading back up GWest I sprinted up a few hills and hit Five 30sec sprints over 500watts seated and could have pushed harder. Only ridden road for AR the last few weeks...feels great to have my legs get a snap back and see the numbers go up!
5`708
10`660
20`626
30`561
Paddle (Mako6) 44:56 [3] 3.97 mi (11:19 / mi)
HH Paddle after ride - Windy out - ME sets up to Warner bridge and back and a few around the small loop. Feeling much stronger in core/back and no issues w/ feet.
CRASH WEEK HAS BEGUN!!! Supercompensation on the way!
CRASH WEEK HAS BEGUN!!! Supercompensation on the way!
Saturday May 23, 2009 #
Event: XTERRA Southeast Cup
Swim 30:00 [4] 1.0 mi (30:00 / mi)
MTN Bike 1:40:00 [5] 22.0 mi (13.2 mph)
Running 1:00:00 [5] 6.5 mi (9:14 / mi)
Official Results -
Swim: 24:57
T1: 0:46
Bike: 1:15:23
T2: 0:40
Run: 47:30
Finish: 2:29:14
-6th on swim, 3rd on bike, 5th on run
http://www.xterraplanet.com/races/rankings.cfm?nam...
Friday May 22, 2009 #
MTN Bike 1:00:00 [3] 3.0 mi (3.0 mph)
pre-rode some of the last rollers for the run and got to chat it up w/ Conrad.
Thursday May 21, 2009 #
Road Bike (MootoX) 1:03:00 [1] 11.08 mi (10.6 mph) +733ft
weight:156lbs
early a.m.(pre-cappuccino) back bay spin on the mtb w/ Monique. Easy spin w/ a few "efforts" but all under 2min. HR did not get over 100bpm except for the 6 taps at effort. Feeling rested!
Moving Time (h:m:s) 1:03:57 5:46 pace
Distance (mi ) 11.08
Moving Speed (mph) 10.4 avg. 22.9 max.
Elevation Gain (ft) +733 / -768
Avg. Heart Rate 97 bpm Zone 1.3
Sprained ankle last night and still a bit swollen so I skipped the t-run after. Swim tonight and if it is better I will run before the swim.
Moving Time (h:m:s) 1:03:57 5:46 pace
Distance (mi ) 11.08
Moving Speed (mph) 10.4 avg. 22.9 max.
Elevation Gain (ft) +733 / -768
Avg. Heart Rate 97 bpm Zone 1.3
Sprained ankle last night and still a bit swollen so I skipped the t-run after. Swim tonight and if it is better I will run before the swim.
Swim (CDM-OpenWater) 50:00 [2] 1.0 mi (50:01 / mi)
Im a pig. Sick today from OVEReating again. Swim w/ M&K. Clearest water I have ever seen here. Amazing! Followed some feet and felt effortless... "IT" clicked today. Feeling super good swimming at pace and not close to aerobic.
Wednesday May 20, 2009 #
Swim (HB-HS) 30:00 [3] 0.9 mi (33:21 / mi)
weight:155lbs
Quick swim in the a.m. w/ M&K -Back SORE from paddle yesterday - felt like I was using pulls
500,400,300,200,100=1,500yds
500,400,300,200,100=1,500yds
Tuesday May 19, 2009 #
Paddle (Mako6) 1:00:00 [3] 5.7 mi (10:32 / mi)
Woke up @ 3am -couldnt sleep -EARLY am paddle w/ the NAC crew at 3 x 2000 meter sprints(1.25mi). WOW. Never gone that fast before. Blister on left hand, technique is spot on and helped watching a few people. Groups definitely push you more. I am going to be sore.
Cut seat before on sides/back where hip were holding. Better-just butt contact now. legs were good and no issues w/ feet but when we got back to shore i had NO blood in the legs.
Cut seat before on sides/back where hip were holding. Better-just butt contact now. legs were good and no issues w/ feet but when we got back to shore i had NO blood in the legs.
MTN Bike (MootoX) 1:30:00 [3] 12.5 mi (8.3 mph) +2609ft
El Moro loop w/ Ryan. Nice route and some efforts @ and above LT on the climbs but good rest between. 9:09 up Nothing Better to Do(157hr) and limiter all around for lungs/legs/etc.
Total Time (h:m:s) 1:29:15 7:23 pace
Moving Time (h:m:s) 1:21:42 6:46 pace
Distance (mi ) 12.06
Moving Speed (mph) 8.9 avg. 29.4 max.
Elevation Gain (ft) +2,609 / -2,615
Avg. Heart Rate 123 bpm Zone 2.7
Total Time (h:m:s) 1:29:15 7:23 pace
Moving Time (h:m:s) 1:21:42 6:46 pace
Distance (mi ) 12.06
Moving Speed (mph) 8.9 avg. 29.4 max.
Elevation Gain (ft) +2,609 / -2,615
Avg. Heart Rate 123 bpm Zone 2.7
Running (Montrail H) 30:00 [4] 3.27 mi (9:10 / mi) +499ft 8:01 / mi
Transition run down and past Lizards. Easy all day and into the night pace. Enjoyed the run with a few pickups. A bit hot but legs feeling good on the turn over.
Moving Time (h:m:s) 0:28:09 8:36 pace
Distance (mi ) 3.27
Moving Speed (mph) 7.0 avg. 11.3 max.
Elevation Gain (ft) +499 / -518
Avg. Heart Rate 146 bpm Zone 3.9
Moving Time (h:m:s) 0:28:09 8:36 pace
Distance (mi ) 3.27
Moving Speed (mph) 7.0 avg. 11.3 max.
Elevation Gain (ft) +499 / -518
Avg. Heart Rate 146 bpm Zone 3.9
Road Bike (F1C) 1:30:00 [2] 16.5 mi (11.0 mph) +1098ft
Ride to Main w/ the Bluesails team right when I got home from El M. Hot pace on the way out - legs gots to pop. Good night and long day. Just getting back around 10pm. Taper? Good Night!
Monday May 18, 2009 #
Strength (24hr) 30:00 [1]
weight:155lbs
30min in and out of sauna stretching/jog then 400 in the pool alt 50's of free and water running