Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jun 14, 2009:
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Sunday Jun 14, 2009 #
Paddle (Tango) 2:00:00 [2] 10.4 mi (11:32 / mi)
Dana Point paddle w/ Marius,Mandy and Monique - Got to paddle a Millenium before we started out. Fast take off and didnt feel unstable but never left the harbor.
Ocen paddle was so much fun!! We raced to a pack of tuna/dolphin boiling about 3mi off the coast and then back along the shore. Killer morning w/ the sun out
Ocen paddle was so much fun!! We raced to a pack of tuna/dolphin boiling about 3mi off the coast and then back along the shore. Killer morning w/ the sun out
Swim (DP OpenWater) 36:00 [2] 1.12 mi (32:09 / mi)
big wave b-surfing and out around the bird rock.. Climbed up and jumping of w/ Marius...good times
Road Bike (MootoX) 48:23 [2] 8.45 mi (10.5 mph) +1143ft
Partial DPL w/ dinner in the end w/ M3
Running (Adidas) 55:00 [4] 7.23 mi (7:36 / mi) +1383ft 6:26 / mi
10pm run when we got home. Just felt like running...thinking of P&K @ Holcomb, Sean, and super loop...super motivated and just felt good to have a big day and end to a solid block after Vail. Best block of training yet and feeling better the longer I go.
Started out @ easy pace Gothard,Gilbert,GoldenW - 7min mi pace felt "easy". Kept it steady and felt like I could run all night.
Total Time (h:m:s) 0:55:36 7:40 pace
Moving Time (h:m:s) 0:50:38 7:00 pace
Distance (mi ) 7.23
Moving Speed (mph) 8.6 avg. 12.9 max.
Elevation Gain (ft) +1,383 / -1,301
Avg. Heart Rate 156 bpm Zone 4.4
Started out @ easy pace Gothard,Gilbert,GoldenW - 7min mi pace felt "easy". Kept it steady and felt like I could run all night.
Total Time (h:m:s) 0:55:36 7:40 pace
Moving Time (h:m:s) 0:50:38 7:00 pace
Distance (mi ) 7.23
Moving Speed (mph) 8.6 avg. 12.9 max.
Elevation Gain (ft) +1,383 / -1,301
Avg. Heart Rate 156 bpm Zone 4.4
Note
the longer I go the better I feel, the longer I go the better I feel, the longer I go the better I feel. . . I need to get into a stage race! Totally miss adventure racing and long days of training. I think I may prefer 3+hr events and need to give a multiday a go.... My best feeling days/blocks are always after my hardest efforts/races 23.5hrs in the last 8 days and feeling fantastic. Tomorrow is a rest day
Saturday Jun 13, 2009 #
MTN Bike (MootoX) 2:55:00 [3] 19.42 mi (6.7 mph) +3975ft
Fun loop in El Moro/Laguna w/ Joe/Tiff/Ryan and Monique - EL M loop and then the new trails in Laguna. SICK SICK singletrack and probably one of the best ST descents in OC. . . popped out on paradise drive at the beach. Killer.
Good climb all the way back to cars and Monique was crushing it...What did she eat for bfast?
Total Time (h:m:s) 2:51:48 8:50 pace
Moving Time (h:m:s) 2:20:08 7:12 pace
Distance (mi ) 19.42
Moving Speed (mph) 8.3 avg. 38.1 max.
Elevation Gain (ft) +3,975 / -3,975
Good climb all the way back to cars and Monique was crushing it...What did she eat for bfast?
Total Time (h:m:s) 2:51:48 8:50 pace
Moving Time (h:m:s) 2:20:08 7:12 pace
Distance (mi ) 19.42
Moving Speed (mph) 8.3 avg. 38.1 max.
Elevation Gain (ft) +3,975 / -3,975
Friday Jun 12, 2009 #
MTN Bike (MootoX) 2:00:00 [2] 16.72 mi (8.4 mph) +3160ft
weight:154lbs
fun spin w/ Ryan through El Moro / Laguna parks. Rigid still on from Multisport race. Found some s_i_c_k new single track trails and lots more to discover out there...
Moving Time (h:m:s) 1:56:53 6:59 pace
Distance (mi ) 16.72
Moving Speed (mph) 8.6 avg. 30.1 max.
Elevation Gain (ft) +3,160 / -3,168
Avg. Heart Rate 112 bpm Zone 2.2
Moving Time (h:m:s) 1:56:53 6:59 pace
Distance (mi ) 16.72
Moving Speed (mph) 8.6 avg. 30.1 max.
Elevation Gain (ft) +3,160 / -3,168
Avg. Heart Rate 112 bpm Zone 2.2
Paddle (Tango) 1:30:00 [1] 5.8 mi (15:31 / mi)
Night paddle right after ride. Wes got a glider for his BDAY and they just got back from picking it up and it was a perfect night for paddle...chill.
Feeling smmooooth paddling. Noticed paddle was shifted totally flat. Not sure how long it has been like that but probably a month or more and could not get use to shifting it all the way back (rotation) so settled on the middle twist.
Food and recovery drinks to follow were spot on! Paddling the tango makes me miss AR... Monique and I will need to find some late year races...Late-time to sleep.
Feeling smmooooth paddling. Noticed paddle was shifted totally flat. Not sure how long it has been like that but probably a month or more and could not get use to shifting it all the way back (rotation) so settled on the middle twist.
Food and recovery drinks to follow were spot on! Paddling the tango makes me miss AR... Monique and I will need to find some late year races...Late-time to sleep.
Thursday Jun 11, 2009 #
Swim (24hr HB) 20:00 [2] 0.5 mi (39:59 / mi)
Feeling pretty sore all over... Big day w/ work and PM planning for TAIS
300,5x50 all out sprints, 200, 100=850yds
Managed a swim just to feel it out. Back sore from the paddle(s). Pool was CLEAN! I could see across three lanes to the far wall but still had to split a lane w/ 3 people
300,5x50 all out sprints, 200, 100=850yds
Managed a swim just to feel it out. Back sore from the paddle(s). Pool was CLEAN! I could see across three lanes to the far wall but still had to split a lane w/ 3 people
Running (Montrail Ct) 50:50 [4] 5.54 mi (9:11 / mi) +1145ft 7:40 / mi
Peters run before the race(clockwise). Started from car (no warmup) and kept it at a solid steady pace. Amazing how good I felt after I got going even w/ sore legs, etc. Felt better and better the longer I ran and I just wanted to keep running. . . BUT 26.2 miles? Trails are fun.
7:20(road out)
7:27(canyon)
7:44(rollers)
7:38(rollers)
6:26(road back)
5mi course time was 34:45 / 6:57pace
Keevin set a new standard today - He IS a runner! Monique dropped 14 minutes off of her time from last year. Stoked! Good times
Summary Data
Total Time (h:m:s) 0:58:22 10:32 pace
Moving Time (h:m:s) 0:44:25 8:00 pace
Distance (mi ) 5.54
Moving Speed (mph) 7.5 avg. 13.2 max.
Elevation Gain (ft) +1,145 / -1,135
Avg. Heart Rate 142 bpm Zone 3.7
7:20(road out)
7:27(canyon)
7:44(rollers)
7:38(rollers)
6:26(road back)
5mi course time was 34:45 / 6:57pace
Keevin set a new standard today - He IS a runner! Monique dropped 14 minutes off of her time from last year. Stoked! Good times
Summary Data
Total Time (h:m:s) 0:58:22 10:32 pace
Moving Time (h:m:s) 0:44:25 8:00 pace
Distance (mi ) 5.54
Moving Speed (mph) 7.5 avg. 13.2 max.
Elevation Gain (ft) +1,145 / -1,135
Avg. Heart Rate 142 bpm Zone 3.7
Wednesday Jun 10, 2009 #
Road Bike 2:07:13 [3] 31.49 mi (14.9 mph) +4422ft
weight:156lbs
Early GMR climb w/ the Keevin & Rick - (legs sore from run,clancy,race?)
Went out from climb start to gate keeping it below 300watts.
39:26@ 280 norm watts (37min / 282watts to top of climb) (gate2gate 8.531mi split was 41:28@270watts avg) then suffered a bit trying to keep up w/ the boys on the climb on the way back out of the left fork.
-Roads wet and deep fog...viability poor and didnt push at all on the downhills. COLD. Have not "climbed" in a while..too long...amazing weekday or weekend ride but so sweet for a Wed.
Total Time (h:m:s) 2:15:09 4:22 pace
Moving Time (h:m:s) 2:06:54 4:06 pace
Distance (mi ) 30.88
Moving Speed (mph) 14.6 avg. 42.0 max.
Elevation Gain (ft) +4,527 / -4,548
entire ride - 232norm, 1,329kJ
Went out from climb start to gate keeping it below 300watts.
39:26@ 280 norm watts (37min / 282watts to top of climb) (gate2gate 8.531mi split was 41:28@270watts avg) then suffered a bit trying to keep up w/ the boys on the climb on the way back out of the left fork.
-Roads wet and deep fog...viability poor and didnt push at all on the downhills. COLD. Have not "climbed" in a while..too long...amazing weekday or weekend ride but so sweet for a Wed.
Total Time (h:m:s) 2:15:09 4:22 pace
Moving Time (h:m:s) 2:06:54 4:06 pace
Distance (mi ) 30.88
Moving Speed (mph) 14.6 avg. 42.0 max.
Elevation Gain (ft) +4,527 / -4,548
entire ride - 232norm, 1,329kJ
Paddle (Tango) 1:13:00 [2] 5.08 mi (14:22 / mi)
Sunset paddle in the double w/ Monique - that thing is HUGE. Legs and back are sore on top of sore - need a good stretch session. Heel and calf are 90%
Saw a dude swimming in an Xterra suit getting ready for Canada IM. Killer 1.4mi laps w/in the safety of the harbor....maybe next swim seshhhh...?
Saw a dude swimming in an Xterra suit getting ready for Canada IM. Killer 1.4mi laps w/in the safety of the harbor....maybe next swim seshhhh...?
Tuesday Jun 9, 2009 #
Running (Montrail H) 1:02:00 [3] 7.21 mi (8:36 / mi) +1404ft 7:16 / mi
weight:155lbs
Steady path run through Whiting hills before TAIS meeting. (new Highlander shoes-thought it would help w/ heel)
Was planning on just feeling out my heel/calf but felt pretty good running on tired legs so I went with it. I need to start building a base if I am running the BB marathon!! It has been a few weeks since I have run over 6mi
10min/ 7:10 / 141
5min / 7:02 / 150
5min RI - 109
10min/ 8:10 / 151
5min / 7:56 / 158
10min/ 8:17 / 157
5min / 8:22 / 160
5min / 7:03 / 157
Total Time (h:m:s) 1:01:58 8:34 pace
Moving Time (h:m:s) 1:00:30 8:23 pace
Distance (mi ) 7.21
Moving Speed (mph) 7.1 avg. 12.8 max.
Elevation Gain (ft) +1,404 / -1,429
Avg. Heart Rate 148 bpm Zone 4.0
Was planning on just feeling out my heel/calf but felt pretty good running on tired legs so I went with it. I need to start building a base if I am running the BB marathon!! It has been a few weeks since I have run over 6mi
10min/ 7:10 / 141
5min / 7:02 / 150
5min RI - 109
10min/ 8:10 / 151
5min / 7:56 / 158
10min/ 8:17 / 157
5min / 8:22 / 160
5min / 7:03 / 157
Total Time (h:m:s) 1:01:58 8:34 pace
Moving Time (h:m:s) 1:00:30 8:23 pace
Distance (mi ) 7.21
Moving Speed (mph) 7.1 avg. 12.8 max.
Elevation Gain (ft) +1,404 / -1,429
Avg. Heart Rate 148 bpm Zone 4.0
Swim (CDM-HS) 1:05:00 [3] 1.42 mi (45:47 / mi)
w/ Monique before dark - Back still pretty sore BUT the rest last week is feeling GOOD! Ready for a big block!
make it up as I go like always...started w/ plenty of RI and descending to end.
500WU,3x100@2min,3x200@4min,3x300@5min(3:54),200CD=2,500yds
make it up as I go like always...started w/ plenty of RI and descending to end.
500WU,3x100@2min,3x200@4min,3x300@5min(3:54),200CD=2,500yds
Monday Jun 8, 2009 #
Swim (24hr Metro) 1:00:00 [2] 1.42 mi (42:16 / mi)
lunch swim w/ some 25 breast between - feeling out the water and back after the paddle yesterday. Not too bad - Only issue is bruised right heel (maybe a rock after paddle?) so right calf is sore from keeping heel up.
3x500,400,300,200,100=2,500yds
3x500,400,300,200,100=2,500yds
Road Bike (F1C) 2:27:00 [3] 47.32 mi (19.3 mph)
Evening ride w/ Dr. Clancy -his easy pace but some work on my side. Legs and body feeling pretty good
(GW,PCH,BackB loop,PCH,GW,Warner,Gothard)
218 norm power for ride (205 @ Oceanside 70.3) Last time I rode over 40miles was 5/16 swamis ride w/ Clancy. Need to build up some base miles again
(GW,PCH,BackB loop,PCH,GW,Warner,Gothard)
218 norm power for ride (205 @ Oceanside 70.3) Last time I rode over 40miles was 5/16 swamis ride w/ Clancy. Need to build up some base miles again