Training Log Archive: LiveWideLoveDeep

Got to bed early and stayed there...so nice! Legs are pretty good today and I feel rested. Plan in progress and looks like I need to cut out all intensity for a couple months. Goals for next month in progress.

Morning masters PACKED! 8 lanes w/ 6 people min in each lane. Got out early cuz I was only actually swimming about 18yards each direction

500 WU
4x75 (middle 25 non free)
4 rounds of
100, 50 fly drills
------
1,400yds

C • plan? 2

Just wanted to get in an easy steady ride. Didnt plan on the distance but still have never planned a hundie yet. This was #6. Three in this month. Getting much easier.

Wanted to get some splits in the canyon so hit it at mile 45 / 2:45 into the ride

West/Up Canyon
28:15 / 229watts norm / 142avg HR / 21.6mph

East/Down Canyon
29:56 / 231watts norm / 141avg HR / 20.8mph

Home, Warner, PCH, Backbay, Bara, Sand Cyn, Irvine Blvd, Portola to Cooks and back. Cut it short up main st. on the way home.

Rode w/ less cals than expected and down to one bottle vitargo, stopped for some bars (2 hammer/3power) and some block and banana. Easy pace outside of the spits and kept those at steady pace only.

SUPER windy all day and fighting from all directions. Fist time I ever felt like my front wheel was going to wash out from under me several times. Enjoyed the tail winds while they lasted. Even energy all day despite cal situation and did feel the run or fatigue from the ride at all. Planned a hike w/ Westa but it was too dark to head out.

Entire workout (161 watts):
Duration: 6:07:04 (6:52:52)
Work: 3520 kJ
TSS: 252.2 (intensity factor 0.645)
Norm Power: 184
Distance: 110.014 mi

Put new admo saddle on (no adjustments) and while spray painting my ghetto black truck wheels I hit up the my bike...then got carried away and ended up painting over the cables, derailleurs, etc. Ghetto B2 Black Beauty!

I put my water bottle cage a bit too low on the rear seat and didnt notice I shoved the bottle into the back wheel until someone pointed it out in the back bay (mile 20?) I had drained an entire 3 scoop bottle of vitargo into my rear wheel, bike and my backside. The high winds kicked up just enogh dust to make it look super ghetto now. I love it!

passed out early last night then woke up at 4am to eat a big bfast (egg mix, pancakes, avo, oatmeal, banana) and then got bored and went back to bed at 6am. Woke up at 8am from Ryan calling me to ride. Stoked he got me out of bed and rode over.

Easy spin down PCH and around back bay. Wet and cold. Ryan headed back and I stopped at SBucks for a banana and tall cap. People watching....(first 23miles 1:20@158w norm)

Headwind Heading back I got on the tail of a group when they passed me and we just going to suck wheel on the way home. Yo yo got to me quickly and I found myself at the front. Then got to talking to the guys and did one big pull from Hoag/Newport to Bolsa ~40min. (CP30 was 279w with 7 red lights)

Had some good jokes going with the guys and decided to keep it going until Warner. THEN the real fun began....and attacks. CP20@285w avg and Avg 315w (550w max) for the last 5min of the 40min pull before a group of 3 got away. Good fun, good guys.

Used Warner/home as cooldown. woke me up good!

Entire workout (159 watts):
Duration: 2:07:47 (2:35:16)
Work: 1207 kJ
TSS: 115.9 (intensity factor 0.742)
Norm Power: 208
Distance: 38.779 mi

C • solid! is "ryan" ryan weeg... 2

Aliso run around clockwise up Meadows, top of world, mathis, loop the park and back. Kept steady pace the entire time and made sure I could breath through my nose w/ my mouth closed. Walking up some steeps when needed.

I have been ripping myself off all year with these 30-40min "fast" runs. Felt much better easing into and held sub 7min pace from mile 7 to 12 at steady. Running single track after an hour was euphoric!

3rd time doing longest run of the year (13miles --surf city half-Feb, Oceanside 70.3-March) and just about 10min off of that time at steady pace and prob 2x the climbing on trails. Stoked. Thats all about to change. December is "run your bunz off" month! I need to start running before any other sports and often.

1st time using Fuel belt - 2 6oz? bottles w/ 2 scoops V juice in each. Just enough for the time and water at the top of the world stop. Felt like I could have ran futher and def feel like I left something "in the tank". Building slow and steady.

TSS 159.6

Pulled the plug on GMR then on Cactus to Clouds hike today. Just felt like taking in the holiday, doing nothing and trying to work on my "to do list" of stuff to get done. M is sick too.

Switched over my SRAM derailleurs from my road bike to tri bike. Spent 3 hrs kicking around the nokon cables and pwr cords only to cut them too many times/short and put regular cables on in 20min. NOT worth the extra effort. _I have never changed the chains on either road bike and I am sure they are overdue.

Was planning on the turkey tri for sunday but may just jump back into some good LSD sessions over the wkend. No need to try and spend $ on a sub 2hr race in November. December starts monday!

I NEED A PLAN!

C • i already ran tomorrow... 3

Nice hot run w/ M and Jhar in the Bonelli hills. NorthWest side of park. Fun new trails out there and looks like there are even more to be explored. Kept a steady pace (did not try to stay w/ J on the climbs!) and legs came around nice after ~20min or so...

TSS 55

Spin w/ J around the park and then back to the Brisleys for turkey stuffin time. Legs felt the 2 run in the last 24 on the way back but just kept a nice easy spin. Family, food, nap. . . I love T DAY!

Duration: 1:19:18 (1:35:45)
Work: 786 kJ
TSS: 66.3 (intensity factor 0.714)
Norm Power: 200
Distance: 22.34 mi

Intense photo/video shoot w/ Tracer 29 prototype for new marketing campaign. Long 7+hr session out on trails off of Ortega that I have never seen/heard about. Rode about 4 spots dozens, and dozens of times and pushed the bike back up. A lot more work than i thought but a good experience.

Had a con-call after the shoot and got stuck behind traffic and had to eat my face off at PacWhey so decided to hit up the old TJ trail and feel out the difference between the spider. More aggressive head tube and just perfect for "my" riding. Love it. good to spin out the legs after the dozens of sprints in the morning. Rode until it got dark.

Need to get back on this trail with all the girls and dudes for a fun group ride!

Drove to masters and got in a run before practice. Really wanted to run yesterday abut the day got away and then I had too many drinks ;-)

Ran behind the school and found a dirt track. fun! Getting a better feel for the Newtons - made up some stuff after I warmed up like 4x5min at top of steady w/ .25MI easy between.

7:04/145
6:26/158
6:24/154
6:27/157

Legs found a easy rhythm and felt like I wanted to run all night. Pace felt comfortable. Left hip flex still sore a bit.

TSS 66.5

Mike was coaching. Solid sets and feeling better as the day progressed. LONG day. Woke up @ 5am to drive to the shoot, got home after 9pm, past 10 now. R calf started cramping at last set. Going to be sore from pushing that bike all morning!

250WU
6x75 middle 25 non-free
4 rounds of
400 steady, 100 fast (108,108,108,107)
2 rounds of
50 easy, 4x25 fourth line sprints
200CD
-----
3,200yds

NEED to replace my drive train - found out in Maui it was toast and it is slipping more and more.

Attack point is cool! Looked back when I got the chain at Bear Valley Bikes and it was on November 21st 2008. Over a year ago and according to AP log it has 212 hours and 1,737 miles on it.

Woke up early to meet for the long ride planned. Stopped at Peets to go #2 and found out my three new keys I had made for my truck worked in the ignition but not in the door. crap. Had to call AAA and meet the boys at Harding later.

Started up Harding and I was just not "feeling it". Gave it 30min, then 1hr into the climb I decided to just bag the harding climb. I was off the back and just didnt need another 7+hr day in the saddle today. No pains but lower back feeling the climb more than normal. wore wingnut for the first time in months w/ 70oz, two 20oz bottles and a load of tools/food/etc.

Gate to Gate 1:23:31 / 8.64mi / 140hr

Started questioning ride last night and again this morning waiting at Peetes. Got new bontrager shoes last night to avoid a long day in my specialized shoes and put the cleats on while driving over. Placement was way off and wrong time to break in some new shoes. When in doubt...leave it out. REST. Came home and took an hour nap and got a lot of "stuff" done. I need to figure out the rest of the week and build a template for 2010.

C • good call 2

to bed late after getting back/unpack. Woke up at 1am super thirsty. Feel sore from yoga

Nice AR ride on PCH loop. Hip flexors and front of ankles "yoga sore?" but maybe from RoM increase?

123norm, 17.3 TSS