Training Log Archive: LiveWideLoveDeepIn the 7 days ending Sep 20, 2009:
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Sunday Sep 20, 2009 #
MTN Bike (Spider29) 4:00:00 [4] 32.0 mi (8.0 mph)
So much for a short easy day. Found ourselves at Team Sole base camp for an epic day on the Perfect Cycling Trail. House was full of the crew who all just decided to show up. ha! Perfect. Rode from the house UP to Onix Summit with 3 massive efforts (racepace+) and recovery on the turn outs between. THEN sick sick sick single track all the way back. High speed crash over a shoulder, over a log when Paul and I were flying down a section. A little too much speed. Love BB
Running (Adidas Trail) 40:00 [3] 4.32 mi (9:16 / mi)
T-Run about 30min after we got back. Up from base camp to E101 down to where the girls were paddling and then back on the streets. Couple a few good pickups to race pace with good recovery and walking CD.
Saturday Sep 19, 2009 #
MTN Bike (Spider29) 40:00 [3] 7.0 mi (10.5 mph)
Pre ride on the Bonelli course after running around taking pics all day. Hot day and fun cross race going on. Rode first part of XC course, crashed on the back side fireroad. Legs still feeling heavy at first.
MTN Bike (Spider29) 15:00 [5] 2.0 mi (8.0 mph)
JHar and I teamed up for the TeamDuke relay and took the win. Gave those girls a good elbow and crushed the dreams of those snot nosed little kids ;-)
Legs felt better after a warmup and all out efforts. Fun times.
Legs felt better after a warmup and all out efforts. Fun times.
Friday Sep 18, 2009 #
Road Bike (F1C) 2:00:00 [2] 33.33 mi (16.7 mph)
Beautiful day. Just out enjoying the ride
162norm, TSS 64
162norm, TSS 64
Thursday Sep 17, 2009 #
Running (Adidas Trail) 1:07:00 [3] 7.44 mi (9:00 / mi) +1283ft 7:44 / mi
ahr:139 max:171 weight:154lbs
Morning run w/ M at Quail hill - First lap around (16min/9:18pace) as warmup and felt dizzy and eyes spotty. Haven't had the snacks w/ all the meetings recently and just a quick bfast before. Felt like I was really weak. Put down a bag of chomps and a powerbar back at car then ran w/ a bottle of nuun out to turtle rock and back. Felt much better!
Ran w/ M at her pace back to car then solo lap at the end at steady pace 10:32 @ 6:38pace 161bpm. No socks - no problems
Ran w/ M at her pace back to car then solo lap at the end at steady pace 10:32 @ 6:38pace 161bpm. No socks - no problems
Running (Adidas Trail) 55:00 [3] 5.09 mi (10:48 / mi) +1098ft 8:58 / mi
fun run w/ Keevin before swim @ El Moro - found the "discovery trail" singletrack right off the bat and took it down to a fire road and then back on the lizards trail. So nice.
Fist time running two times in the same day. Me like! Still feel low on cals and has some chomps on the run. Short punchy overgrown trail. No socks - no problems.
Fist time running two times in the same day. Me like! Still feel low on cals and has some chomps on the run. Short punchy overgrown trail. No socks - no problems.
Swim (CDM-OpenWater) 1:10:00 [3] 1.8 mi (38:53 / mi)
Great conditions today. Paul and Lisa made it out to join Keevin, M, Lou and I for the fun. Took watch this time and got splits for half squares. Two squares then out and back w/ the crew.
SW=5:19
NE=5:00
SW=5:14
NE=4:50
Negative split! Feeling stronger at a faster pace and started breathing every stroke for about 3-4 times before going back to 3 and alt. Oxygen is a good thing.
SW=5:19
NE=5:00
SW=5:14
NE=4:50
Negative split! Feeling stronger at a faster pace and started breathing every stroke for about 3-4 times before going back to 3 and alt. Oxygen is a good thing.
Wednesday Sep 16, 2009 #
Swim (NOVA WAC) 1:00:00 [3] 2.44 mi (24:35 / mi)
4,350yds
300WU,3x300,6x50,4x500,50,6x100,4x25,200CD.
Early...5:45 start early masters session. Distance
Felt much better in same lane and hip to hip slip
300WU,3x300,6x50,4x500,50,6x100,4x25,200CD.
Early...5:45 start early masters session. Distance
Felt much better in same lane and hip to hip slip
MTN Bike (Spider29) 1:05:00 [2] 11.83 mi (10.9 mph)
Spin before dark w/ M & JHar through whiting. Legs are blown. Kept it at an easy effort on most climbs - fun night.
Note
"it was the best of times, it was the worst of times" -Dano's opening line to the postmortem report - Spent most of the day @ TAIS again about VPN cut plan THEN we blew a circuit breaker with some servers. Nexus likely to push but hopefully not into Worlds schedule.
Tuesday Sep 15, 2009 #
Running (Adidas Trail) 47:00 [4] 6.3 mi (7:28 / mi) +396ft 7:02 / mi
ahr:165 max:175 weight:156lbs
Bolsa fireroads early a.m.
HR high standing at truck before start (172 standing?) Maybe goof or donkey punch - focused on form and negative split w/in each effort and overall. Done. no cals, no water
WU, 8:35 at Tpace, 2min RI jog
6:45
6:30
6:21
6:08(only 4:30-back to truck)
HR high standing at truck before start (172 standing?) Maybe goof or donkey punch - focused on form and negative split w/in each effort and overall. Done. no cals, no water
WU, 8:35 at Tpace, 2min RI jog
6:45
6:30
6:21
6:08(only 4:30-back to truck)
Road Bike (F1C) 1:38:23 [3] 33.87 mi (20.7 mph)
Bolsa lot right after run down PCH to loop the back bay and back.
First 20min w/ no lights. Stoked! Still neg split with lights on the way back 246/255 - Jamboree 40sec @ 550avg
Forgot cals and only one (big) h20 bottle - not enough - ran out at main st heading back
norm 243, TSS 128
First 20min w/ no lights. Stoked! Still neg split with lights on the way back 246/255 - Jamboree 40sec @ 550avg
Forgot cals and only one (big) h20 bottle - not enough - ran out at main st heading back
norm 243, TSS 128
Swim (24hr Spec) 35:00 [2] 0.8 mi (43:46 / mi)
Quick swim before Wills BDAY bash. Upper body felt weak/sore.
200WU, 10x50drill, 5x100@130, 200CD
200WU, 10x50drill, 5x100@130, 200CD
C • 16k 3
Monday Sep 14, 2009 #
Swim (Nova-Northwoods) 1:00:00 [2] 1.8 mi (33:20 / mi)
Insane day - 6 meetings plus con-calls about the postmortem madness - last meeting got moved until after 5pm - Night swim w/ M
200WU
3 x [(3 x 200 Free) + (3 x 50 Kick + 100 Breast Swim)]
2 x [(100 @ 2min) + (25 breast)]
200 easy
3 x 25-underwater/25 sprints
200 CD
200's all 2:30 or below and 100's @ 1:07 & 1:06 - feeling much better in the water
200WU
3 x [(3 x 200 Free) + (3 x 50 Kick + 100 Breast Swim)]
2 x [(100 @ 2min) + (25 breast)]
200 easy
3 x 25-underwater/25 sprints
200 CD
200's all 2:30 or below and 100's @ 1:07 & 1:06 - feeling much better in the water
Road Bike (B2) 45:00 [3] 13.0 mi (17.3 mph)
Spin at home on the trainer - checking form/fit on the TT bike.