Training Log Archive: LiveWideLoveDeepIn the 7 days ending Oct 11, 2009:
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Sunday Oct 11, 2009 #
Swim (NOVA-WAC-) 40:00 [3] 1.01 mi (39:37 / mi)
morning swim technique so I thought it would be mellow but got out before the mock races started. Taking caution with the increase in swim volume and still a little sick. Wore Blue70 speed suit today. Awesome! Really does work and feels like silk with the SkinFit under it.
200WU
9x100@1:30 as 3 swim, 3 pull, 3 swim (~1:09)
3x100 IM on 2'
2x50 fly
3x50 back
2x50 breast
200 free CD
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1950yds
200WU
9x100@1:30 as 3 swim, 3 pull, 3 swim (~1:09)
3x100 IM on 2'
2x50 fly
3x50 back
2x50 breast
200 free CD
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1950yds
Road Bike (F1C) 3:00:00 [4] 43.58 mi (14.5 mph) +4249ft
ahr:123 max:168 weight:153lbs
GMR ride w/ Moni and Jhar. Legs/body were not feeling awesome and still a little sinus issue but this is the last day in the 14 day block. Perfect loop w/ about 1hr warm up to the climb. Tried Vitargo mix with 3 scoops (840calories) and waited until the climb to slam the entire bottle. EIGHTHUNDREDFOURTY Calories in 30min at threshold HR and then I did feel awesome. Stoked to PR the climb even with this fatigue(still no new CP PRs). Last best gate to gate was 50min after a rest week. Today
38:38
8.524mi
284watts avg(286norm, 688max)
158bpm avg(168bpm max)
13.2mph avg/41.6max
2,242ft ascent
40min average = 1st 20min-281avgW - 2nd 20min-280avgW
(included gate stop on each side)
Started feeling better as ride progressed and still need some work on standing so I pushed out 10x30sec standing on 1min RI on the way back(after 2hr30min). First 5 over 400watts last 5 over 500watts. Painful and just enough RI to get breathing back before the next. Stoked on a solid block. Rest time!
Entire ride 1626kJ, 3,004calories, 234watts norm, TSS 187.3
38:38
8.524mi
284watts avg(286norm, 688max)
158bpm avg(168bpm max)
13.2mph avg/41.6max
2,242ft ascent
40min average = 1st 20min-281avgW - 2nd 20min-280avgW
(included gate stop on each side)
Started feeling better as ride progressed and still need some work on standing so I pushed out 10x30sec standing on 1min RI on the way back(after 2hr30min). First 5 over 400watts last 5 over 500watts. Painful and just enough RI to get breathing back before the next. Stoked on a solid block. Rest time!
Entire ride 1626kJ, 3,004calories, 234watts norm, TSS 187.3
Saturday Oct 10, 2009 #
Swim (Nova-SOKA) 1:30:00 [3] 2.55 mi (35:18 / mi)
weight:153lbs
---300WU
---15 x 100 as 3 rounds of 400swim/100kick (swim,buoy,pulls)
---3 x 1000 as
2x400/8x25 middle 6 hard IM
4x200/8x25
8x100/2x25 (finishing 100's on ~1:16)
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4,500yds
had to cut last set from age groupers. Hard/challenging swim but kept good form and got into a great pace. Headed up lane and really felt MS after pull set but stoked to keep it going. Rest is in order.
---15 x 100 as 3 rounds of 400swim/100kick (swim,buoy,pulls)
---3 x 1000 as
2x400/8x25 middle 6 hard IM
4x200/8x25
8x100/2x25 (finishing 100's on ~1:16)
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4,500yds
had to cut last set from age groupers. Hard/challenging swim but kept good form and got into a great pace. Headed up lane and really felt MS after pull set but stoked to keep it going. Rest is in order.
Running (NB1064) 36:00 [2] 4.31 mi (8:21 / mi) +567ft 7:26 / mi
ahr:134 max:156
Hood run w/ Monique at her pace. Nice easy turn over and feeling effortless on the road. Didnt think I could run w/ my HR in the 130's.
10min/8:35/127bpm
10min/8:05/134bpm
10min/7:49/141bpm
10th week in a row with a 3x & 13mi minimum and average of 18mi over the last 10 weeks. Running has never felt better and never had more consistency. 30mi/wk must feel glorious!
10min/8:35/127bpm
10min/8:05/134bpm
10min/7:49/141bpm
10th week in a row with a 3x & 13mi minimum and average of 18mi over the last 10 weeks. Running has never felt better and never had more consistency. 30mi/wk must feel glorious!
Road Bike (F1C) 40:25 [2] 9.0 mi (13.4 mph)
ahr:111 max:129
Easy AR spin after run. Ironman World Champs today!
289kJ, TSS 15.3
289kJ, TSS 15.3
Strength (Home) 10:00 [1]
ahr:80 max:103
quick core/stability
Friday Oct 9, 2009 #
Running (Adidas Trail) 1:00:00 [4] 8.36 mi (7:11 / mi) +1129ft 6:22 / mi
Quail Hill LT Brick. Awesome session - hardest best quality all year. Glad I didnt do it yesterday and was rested/fresh today. Challenging to complete but kept good form and nailed pacing better than ever. Warmup w/ run down to Turtle Rock and CD on bike. MS - 2 rounds of 3 laps bike, 1 lap run.
lunch -mid 70's -Skinfit suit rocks - Running feels so good.
lunch -mid 70's -Skinfit suit rocks - Running feels so good.
MTN Bike (Spider29) 1:34:00 [4] 13.57 mi (8.7 mph) +1279ft
Controlled pace. 1:17 in Z4, 8:39 in Z5 - 160 felt like 3-4hr pace that I could pick up. 1st lap ran it up to 170's at the end of the hill. Manageable.
Warmup down to turtle rock and back.
15min/7:35pace/148hr
movement prep
15:25min/7:05pace/160hr
Bike laps 6:39,6:07,6:09 -160hr
Run lap 11:31/7:00pace/166hr
Bike laps 6:41,6:19,6:19 -158hr
Run lap 12:02/7:19pace/160hr
Warmup down to turtle rock and back.
15min/7:35pace/148hr
movement prep
15:25min/7:05pace/160hr
Bike laps 6:39,6:07,6:09 -160hr
Run lap 11:31/7:00pace/166hr
Bike laps 6:41,6:19,6:19 -158hr
Run lap 12:02/7:19pace/160hr
Thursday Oct 8, 2009 #
Swim (OpenWater) 50:00 [3] 1.2 mi (41:40 / mi)
weight:153lbs
Mission Bay swim w/ Trevor. Awesome day and crystal clear water. Worked on hip drafting and a few good efforts between the buoys. Awesome.
Wednesday Oct 7, 2009 #
Running (Adidas Trail) 42:02 [2] 4.37 mi (9:37 / mi) +519ft 8:39 / mi
ahr:146 weight:153lbs
Easy pace run on the sand - Newps river to pier and back. Dropped pace by almost 1min/mi on the way back w/ the same HR. Got a feel for the sand.
MTN Bike (Spider29) 50:04 [1] 9.17 mi (11.0 mph) +523ft
ahr:109 max:128
Spin from TJ's and out and back along reef pt path. Stoked to keep intensity in check this week.
Swim (Northwoods) 1:00:00 [3] 1.47 mi (40:49 / mi)
Feeling throat dry/sick the last couple of days...Q3 reviews at work today. So glad that I did swim. Warmup and then IT happened. ADAPTATION!! Got through 400's all aerobic. 100's on 1'30" AEROBIC. Moved up to lead out the lane holding all sub 1'10" on 100's in aerobic zone. Felt easy and focused on form. Stoked! Just starting to feel the swim and run come around. Too bad it is October! ;-)
200WU
4x75 k,d,s -reverse IM order
3 rounds of (400, 200IM, 3x100)
100
4x25 underwater
100CD
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2,600yds
200WU
4x75 k,d,s -reverse IM order
3 rounds of (400, 200IM, 3x100)
100
4x25 underwater
100CD
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2,600yds
Tuesday Oct 6, 2009 #
Note
Took me all year but I found the balance. Sticking to a plan. Rested and feeling fresh. Best quality all year and trusting the process
"Training is science, Racing is art"
"Training is science, Racing is art"
Road Bike (F1C) 1:00:00 [5] 13.0 mi (13.0 mph)
weight:155lbs
V02 Combo Workout
Hardest and highest quality workout all year. Perfect little setup and workout. 1bottle h20, 1bottle vitargo. Felt fresh and rested going in and great execution and recovery. didnt get a negative split on the sets because I went to hard on the first round but I have a better grasp for pace/effort now.
245norm, TSS 57
Hardest and highest quality workout all year. Perfect little setup and workout. 1bottle h20, 1bottle vitargo. Felt fresh and rested going in and great execution and recovery. didnt get a negative split on the sets because I went to hard on the first round but I have a better grasp for pace/effort now.
245norm, TSS 57
Running (NB1063) 32:00 [5] 3.4 mi (9:25 / mi)
ahr:136 max:176
Monday Oct 5, 2009 #
Strength (home) 30:00 [1]
weight:156lbs
slept 10+hrs last night. Really needed it and feels so good. first time feeling "rested" in about two weeks.
Core / stability @ home
Core / stability @ home
Swim (Laguna) 35:00 [2] 0.68 mi (51:29 / mi)
Easy form focus. Planning on masters tonight.
500WU, 10x50 on 1' drills
One arm up, free back. Last 5 pulling 15/13 strokes.
200CD
---
1,200yds
500WU, 10x50 on 1' drills
One arm up, free back. Last 5 pulling 15/13 strokes.
200CD
---
1,200yds
Swim (Nova-Northwoods) 1:00:00 [4] 1.88 mi (32:00 / mi)
3x150free/50non-free
3x200/400
3x150/300
3x100/200
3x50/100
200CD
----
3,300yds
3x200/400
3x150/300
3x100/200
3x50/100
200CD
----
3,300yds