Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jul 5, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jul 5, 2009 #
MTN Bike (MootoX) 4:25:00 [3] 35.87 mi (8.1 mph) +4800ft
Ride out of base camp to north side of lake - Gran?? peak, cougar crest, PCT sick sick trails with the gang. Solid tow for Monique and Lisa up some climbs and some all out efforts w/ Casey up front. Then absolute hammer fest on the way back w/ Paul and the gang on the road. 4-5max to failure efforts. Great times on the mountain and feeling super sore today
Swim (OpenWater) 30:00 [2] 0.8 mi (37:31 / mi)
Swim out from boat locker around two coves and switching w/ M in the paddle. Perfect sunset glass warm water - focus on Jessi 2stroke - jet arm out, pull in.
Paddle (Findesign) 20:00 [1] 0.5 mi (39:59 / mi)
Paddle while M did return swim. Legs in all "spear" catch focus only - one side at a time - good drill time and core is so frickin sore. Ankle is just about back to norm and feeling like nutrition is spot on. easy for a few days now
Saturday Jul 4, 2009 #
Paddle (Mako6) 1:23:00 [2] 4.98 mi (16:40 / mi)
early paddle on BB lake w/ the crew. Switched up and tried the glider and the boats. Good training tips and vids of everyone. Nice little chop and warm water
MTN Bike (MootoX) 4:32:00 [3] 22.0 mi (4.9 mph) +5173ft
Big group ride right out of team sole base camp into sick sick singletrack. Some solid efforts on the tow for monique and Lisa then margarita ville on the way back. . . hello july 4th
Running (Montrail H) 1:12:00 [3] 7.4 mi (9:44 / mi) +2064ft 7:42 / mi
solo euphoric run before din-din. Base camp, 1E01, Summit, Swtiz to Tiffs pad then up golf course to Big Bear resort, down fern trail and back. Ankle is much better but not 100%. Core, HipF and glutes really sore. Billy got me good and it was great to "feel" those muscles working today on the paddle/bike/run. Pushing up on 30hrs in the last 7 and feeling pretty darn good. Intensity pretty limited and just loving the company/trail.
Friday Jul 3, 2009 #
Paddle (Mako6) 50:00 [2] 3.56 mi (14:03 / mi)
windy/chop paddle on BigBear lake w/ M, J & P
MTN Bike (MootoX) 2:30:00 [4] 11.51 mi (4.6 mph) +3668ft
Ride from pad UP and over to pirates, fern trail and the back UP w/ Paul and me giving Mo some pushes back. Solid efforts before the downhill/sliding/over the bars action.
Total Time (h:m:s) 2:45:04 14:20 pace
Moving Time (h:m:s) 1:44:06 9:02 pace
Distance (mi ) 11.51
Moving Speed (mph) 6.6 avg. 32.3 max.
Elevation Gain (ft) +3,668 / -3,698
Total Time (h:m:s) 2:45:04 14:20 pace
Moving Time (h:m:s) 1:44:06 9:02 pace
Distance (mi ) 11.51
Moving Speed (mph) 6.6 avg. 32.3 max.
Elevation Gain (ft) +3,668 / -3,698
Strength (BillyBadAss) 1:00:00 [3]
hard CORE workout w/ Billy and the crew. OMG! I got my arsh kicked. Intensity off the carts and some insight to my weak core/butt/hip flexors/etc.
Thursday Jul 2, 2009 #
Note
Ankle still sore (not running just inflexible) that caused me to "overuse" my muscles that lift the my foot up. Noticed it just after the hour mark during the run and top muscles feel completely fatigued this a.m.
Need to get full flexibility/recovery before another effort like that.... Careful this weekend on it.
Need to get full flexibility/recovery before another effort like that.... Careful this weekend on it.
Swim (CDM-OpenWater) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
Ocean swim w/ OCtri group. water is cold! non-stop end to end (x2) by my self on the way out and drafting Jon on the way back each time. That dude is fast and I am loving locking in on a draft. Back muscles feeling strong holding a faster pace and feeling very comfortable in open water
Wednesday Jul 1, 2009 #
Swim (HB-HS) 55:00 [2] 1.0 mi (55:01 / mi)
weight:154lbs
300WU, 10x100@2min, 50drill/200/50drill, 100CD=1,700meters
Running (Montrail H) 1:13:00 [4] 8.75 mi (8:21 / mi) +1327ft 7:18 / mi
Horse Hills run w/ JHar. I was just thinking I need to run more/longer/steady... Much better with company. Solid pace and glad we took some liquids with us. Tried out HEED. Not bad and a good test for it.
Total Time (h:m:s) 1:13:47 8:26 pace
Moving Time (h:m:s) 1:12:19 8:16 pace
Distance (mi ) 8.75
Moving Speed (mph) 7.3 avg. 10.2 max.
Elevation Gain (ft) +1,327 / -1,330
Total Time (h:m:s) 1:13:47 8:26 pace
Moving Time (h:m:s) 1:12:19 8:16 pace
Distance (mi ) 8.75
Moving Speed (mph) 7.3 avg. 10.2 max.
Elevation Gain (ft) +1,327 / -1,330
Road Bike (F1C) 1:22:46 [3] 25.74 mi (18.7 mph) +1333ft
Local "spin" loop -warner,pch,sart w/ Jhar after run. Was set out for a spin-down but Dr. Dream Crusher had some appointments... Legs are feeling a bit loaded but not as bad as the L ankle.
Norm 203w, 816kj
Possible MONSTER weekend and possible project meltdown on hand if I dont rest it up. Driving to SD for meetings today.
Norm 203w, 816kj
Possible MONSTER weekend and possible project meltdown on hand if I dont rest it up. Driving to SD for meetings today.
Tuesday Jun 30, 2009 #
Paddle (Tango) 55:00 [2] 3.8 mi (14:28 / mi)
Lake Pyramid on the way home. Horrible wind on the way out but glad we had a push on the way back. Lower legs sore, quads and back pretty beat.
Think i need to create a new sport called pack/unpack. good to be home but i am already missing the trees
Think i need to create a new sport called pack/unpack. good to be home but i am already missing the trees
Road Bike (F1C) 1:55:00 [3] 39.0 mi (20.3 mph) +2333ft
quick ride before dark - racing the sun is fun.
home, pch, backbay loop - legs feeling so strong and snappy - so glad I went for a ride. Where were these legs on Saturday?? Going out for an easy ride but holding a solid pace to Jamboree (222w) blast off up J (peak 30sec@704w) and no problem holding north of 400 after all the stop lights and random sprints to the end of ride(more then a dozen spikes over 500). Wanted to ride all night.
260watts norm 1498kj
home, pch, backbay loop - legs feeling so strong and snappy - so glad I went for a ride. Where were these legs on Saturday?? Going out for an easy ride but holding a solid pace to Jamboree (222w) blast off up J (peak 30sec@704w) and no problem holding north of 400 after all the stop lights and random sprints to the end of ride(more then a dozen spikes over 500). Wanted to ride all night.
260watts norm 1498kj
Note
used tri shoes again because they were still on the road bike - NEED to dump these things... Feet numb a couple of small times but fell over at a light because i could not get my foot out and ended up ripping out 2 bolts from my right shoe. Cleat held for the ride home but one more reason to not use them.
Monday Jun 29, 2009 #
Trek (Montrail Hardrocks) 5:10:00 [2] 14.03 mi (22:06 / mi) +8379ft 14:07 / mi
Desolation Wilderness hike from Bayview campground. slow and steady
Velma Lakes, Fontanills lake , Dicks lake and back around and down. Beautiful day.
Summary Data
Total Time (h:m:s) 5:51:51 25:05 pace
Moving Time (h:m:s) 5:06:03 21:49 pace
Distance (mi ) 14.03
Moving Speed (mph) 2.7 avg. 9.0 max.
Elevation Gain (ft) +8,379 / -8,409
kickin it in Mammy now and making plans for tomorrow...
Velma Lakes, Fontanills lake , Dicks lake and back around and down. Beautiful day.
Summary Data
Total Time (h:m:s) 5:51:51 25:05 pace
Moving Time (h:m:s) 5:06:03 21:49 pace
Distance (mi ) 14.03
Moving Speed (mph) 2.7 avg. 9.0 max.
Elevation Gain (ft) +8,379 / -8,409
kickin it in Mammy now and making plans for tomorrow...
C • geez 2