Training Log Archive: LiveWideLoveDeep

Evening ride w/ Monique - felt good to get outside and just go. Spider is out of this world fun to ride and made the Luge enjoyable. Suffered the crash from my quad java chip frappuccino trying to keep pace w/ M on the climb and the heat

Perfect T-Run after ride. Thank God I found this brick loop by accident. This is the IDEAL Xterra brick course with the Luge climb/decent and rolling run out to O'Neil park and back. Perfect! This will be my foundation brick from now on.

Rad T-pace out to Live Oak peak and back. Leg turn over feel natural, easy fun running. No watch -checked time from phone so est miles. Run split @ 28min.

Palomar ride w/ Sean, Luke, James and some other fast dudes. Peak 10min was w/in the first 30min climbing Wolford (315watts avg) then positive split on the actual climb. New peak 60' at 281avg/284norm.

Time: 1:10:51 Normalized Watts: 280 / 277avg / 502max
1st 35min / norm 290 / avg 287 / 10.9mph
2nd 25min / norm 268 / avg 265 / 9.1mph

Did Observatory then down South grade. Didnt feel like riding after due to news. Coulldn't just sit so did a little of both until Sean picked me up. Baseline set.

C • Dang Slato! 2

Laguna swim w/ Monique. Shared a lane w/ Pete and A and will see them next week for the paddle. Hardest swim I have done all year - the 25's and 50's were the toughest.

400WU, 16x25 fast, 8x50 fast, 5x100 fast(~1:11), 3x200 = 2,300yds

woke up @ 2am again. so tired right now. loads and loads of work and need to be in SD again this morning. L foot flare up again. Not from running it is from the bike. Ankle is "warm" in the muscles in front and slight pressure on the bottom again. Walking normal but present. If not 100% by tomorrow I gotta pull the plug this weekend. ICE last night feels like it made it worse.

First real ride on the Spider. Keeping notes but off the blocks it is the best bike I have been on yet. Sus is a good thing. Climbs better @ lower HR, descends faster with less risks. Enduro all day and night. Feels like it sits higher and bars are higher but more comfy.

Aliso from Church to Cholla (3:46 and not max hr!) then fireroad up to top of the world (13:29 at steady) and sub 5min down meadows. Insane. I was on this bike for less than 30min and PR's....? Hope its not just new bike hype. Noticed how much the HT hurt my back and always thought it was from paddling... O Ring recheck a few times standing and zero bob. 110lbs in shock and left open...fells just right.

---3/24
4:22 / 168hr- 2min RI
4:19 / 164hr
4:09 / 166hr

----5/15
4:02 / 169 - 2min RI
3:48 / 172
4:03 / 173(hardest effort)
3:52 / 172

Quick T-Run after ride down the same dirt road. Solid first mile push (6:38pace) then easy on the way back with a couple of pickups. Legs are tired but run is feeling so natural. Foot is a-ok just need some sleep.

met monique for swim but decided to bag it and have an early night.

400mixed WU, 3x500 (6:45, 6:41, 6:30), 8x50 drills, 100easy = 2,400yds

First ride w/ new shoes. Started out w/ Look pedals but sold the Ti and had to use the gray cleats. Felt like zero float and uncomfortable. run shoe insoles and bumped up a size on the bontrager to 9.5 but with the width they are too big. Gotta go back to a sz 9 with the wide.

Rode around the block and to surf city and got some speedplay cleats. Put the SP on and rode around for adjustments. SOLID. Much more narrow and a solid base over the eggbeaters. HUGE difference in confidence platform. Popped off some sprints down bluesails when I got back 15sec@823w felt solid and stable so I got in a couple more. 15sec@819w and 15sec@852w maxed out at 1028.

Dropped the bills today for new road bike shoes (wide) and new road running shoes(E2 wide). Looked up my Adidas road shoes in Polar software and I got them in April of 2007. If I was averaging 10miles a week(on road) then I would have over 1,120miles on these shoes...? I have 13 pairs of TRAIL running shoes and they were my only road shoes. Lame. Why didnt I just run barefoot on concrete?

New Balance 1063 E2 Wide starts today.

Back Bay run w/ Monique after work. Big day @ work and was up till 3am last night playing with the Spider29. Would have been better to split the swim in the a.m. but had to be at the DC early.

Monique pace from Marriott out to the PCH bay ( 32min / 8:45pace ) -got her steady pace split. Then threshold on the way back to the hill ( 18:30 / 6:37pace ) and jog back w/ Monique as a CD. Run feeling much better but specific muscles still weak at about 45min+ Calves sore, etc. No H20, no Cals. Foot is good and new shoes are much better.

CDM-HS pool closed for repairs. Bummer. Hit this on the way home. Fluid drink after run but not enough cals. Feeling flighty so cut it short to get home to food and sleep.

300WU, 3x200, 100CD, EAT!

fellin gooda - nice sleep and big day of work today