Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 6, 2009:
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Sunday Dec 6, 2009 #
Trek (Salomon XA GX) 3:45:00 [3] 14.3 mi (15:44 / mi) +3842ft 12:33 / mi
slept:7.0
AR style trek with M starting under the clouds, into them and the moisture before a dry sunny downhill. Reminded me of "the good ol days". Many thoughts and talks of goodness. No plans just headed out.
up West Horse thief and was going to hit Trabucco but we thought that Holy Jim was closer... I thought it was "just around the corner". Turns out it was about 3 miles down the main divide then down Holy Jim. Solid day on the feet and fun adventure.
TSS 83.4
up West Horse thief and was going to hit Trabucco but we thought that Holy Jim was closer... I thought it was "just around the corner". Turns out it was about 3 miles down the main divide then down Holy Jim. Solid day on the feet and fun adventure.
TSS 83.4
Swim (24hr Metro) 1:00:00 [2] 1.79 mi (33:32 / mi)
Swim on the way home. Really just feeling out the catch and elbow pop. Almost no rest or maybe 5-10sec at most.
500WU
6 x 75 drills
50easy
10 x 200 steady
150 CD
---------
3,150yds
500WU
6 x 75 drills
50easy
10 x 200 steady
150 CD
---------
3,150yds
Saturday Dec 5, 2009 #
Note
slept:9.0 weight:155lbs
im an old fart
MTN Bike (Spider29) 2:00:00 [3] 22.23 mi (11.1 mph) +3150ft
Bday Ride w/ the crew. pulled the plug on the swim and run. up late both nights. Good times steady pace with a few fun efforts. New trails on the back and much to explore yet...on the trail and life! ha! Getting old is cool
Friday Dec 4, 2009 #
Road Bike (B2) 1:20:00 [1] 18.86 mi (14.1 mph)
slept:7.0 (rest day)
abs still sore. Legs feel better. Nice easy friday morning w/ M around the house. Put on the Vuka bars and headed out on a AR ride on the local loop and did Moniques extension. Very cool add to the route. Super mellow except on hill on the way back racing M. fun.
Entire workout (76 watts):
Duration: 1:21:43 (1:27:23)
Work: 370 kJ
TSS: 18.5 (intensity factor 0.371)
Norm Power: 106
Distance: 18.866 mi
Min Max Avg
Power: 0 807 76 watts
Heart Rate: 62 126 83 bpm
Cadence: 29 183 82 rpm
Speed: 2.3 33.2 14.0 mph
Entire workout (76 watts):
Duration: 1:21:43 (1:27:23)
Work: 370 kJ
TSS: 18.5 (intensity factor 0.371)
Norm Power: 106
Distance: 18.866 mi
Min Max Avg
Power: 0 807 76 watts
Heart Rate: 62 126 83 bpm
Cadence: 29 183 82 rpm
Speed: 2.3 33.2 14.0 mph
Thursday Dec 3, 2009 #
Running (Adidas Trail) 1:01:17 [3] 7.85 mi (7:48 / mi) +718ft 7:11 / mi
slept:9.0
Early morning run @ bolsa flats. Warmup out on single track and first road to fence and back (7:48 & 7:47min/mi) then two laps on PCH loop clockwise. This will be my baseline going forward.
lap 1 - 12:53 - 7:25min/mi
lap 2 - 11:04 - 6:56min/mi
4 straps for my garmin and I cannot get any to work. Sucks. Ran extra conservative and 2nd lap felt real real easy. Made sure i could take 5+ breaths through my nose w/ my mouth shut.
Ran w/ Fuel belt -1bottle 3scoop Vitargo, 1 bottle water
Felt heavy at the start and behind a bit on cals. Only had my shake when I woke up and downed the entire V bottle in first 10min. Felt much better after and ate_my_face_off when i got home.
TSS 96.6
lap 1 - 12:53 - 7:25min/mi
lap 2 - 11:04 - 6:56min/mi
4 straps for my garmin and I cannot get any to work. Sucks. Ran extra conservative and 2nd lap felt real real easy. Made sure i could take 5+ breaths through my nose w/ my mouth shut.
Ran w/ Fuel belt -1bottle 3scoop Vitargo, 1 bottle water
Felt heavy at the start and behind a bit on cals. Only had my shake when I woke up and downed the entire V bottle in first 10min. Felt much better after and ate_my_face_off when i got home.
TSS 96.6
MTN Bike (Spider29) 1:45:00 [2] 18.22 mi (10.4 mph) +2299ft
Night ride after the cluster of Ms bike and the lights JHar and I took off from his pad. Made it to the last section before the downhill started to the flag pole. We spotted some dudes way back riding joplin
Big climb up to the warmer air and killer night. Full moon, city lights trapped under a cloud coverage amazing view just minutes out of town. Had a section we rode w/ lights out watching our shadows under the moon. FUN! Took it easy easy. Walked a few times when needed. The slightest of efforts had my legs feeling like i did 100 squats before our ride. That low cad on GMR and the runs got me good. Glad J had patience with me!
Big climb up to the warmer air and killer night. Full moon, city lights trapped under a cloud coverage amazing view just minutes out of town. Had a section we rode w/ lights out watching our shadows under the moon. FUN! Took it easy easy. Walked a few times when needed. The slightest of efforts had my legs feeling like i did 100 squats before our ride. That low cad on GMR and the runs got me good. Glad J had patience with me!
Wednesday Dec 2, 2009 #
Road Bike (B2) 2:07:22 [3] 30.36 mi (14.3 mph) +4210ft
ahr:124 max:159 slept:6.0
got to bed after 10 and up at 5am. Just in time last night to get a note from Rick to ride GMR this am. COuld not turn it down! Had to ride TT bike since I took the d's off my road bike. Good solid low cad climbing. Up and over the top.
Front 40min @ 222w avg /134hr avg
Back 35min @ 215w avg /132hr avg
Entire workout (172 watts):
Duration: 2:07:22 (2:15:21)
Work: 1314 kJ
TSS: 113.3 (intensity factor 0.732)
Norm Power: 209
VI: 1.21
Distance: 30.358 mi
Min Max Avg
Power: 0 666 172 watts
Heart Rate: 66 159 124 bpm
Cadence: 29 209 75 rpm
Speed: 2.4 45.8 14.3 mph
Front 40min @ 222w avg /134hr avg
Back 35min @ 215w avg /132hr avg
Entire workout (172 watts):
Duration: 2:07:22 (2:15:21)
Work: 1314 kJ
TSS: 113.3 (intensity factor 0.732)
Norm Power: 209
VI: 1.21
Distance: 30.358 mi
Min Max Avg
Power: 0 666 172 watts
Heart Rate: 66 159 124 bpm
Cadence: 29 209 75 rpm
Speed: 2.4 45.8 14.3 mph
Running (Montrail Hardrocks) 45:11 [3] 5.53 mi (8:10 / mi) +1066ft 6:55 / mi
Nice loop at Bonelli on the way back. Con-call canceled and then 2pm meeting pushed out. Nap time!
Parked at Mathews lot near the north side of the park and hit some new trails. Non-stop run. Climbed most of the first 20min then around the water park down puddingstone and the horse path all downhill floating back. Felt really smooth running
TSS 69.6
Parked at Mathews lot near the north side of the park and hit some new trails. Non-stop run. Climbed most of the first 20min then around the water park down puddingstone and the horse path all downhill floating back. Felt really smooth running
TSS 69.6
Swim (Nova-WAC) 1:15:00 [3] 2.61 mi (28:44 / mi)
Got in early on distance day! Longest swim all year and I think ever if not in HS. Solid pace w/ little rest. perfect distance day. Abs are SO sore. Felt them at every pull and esp the flip turns
500WU
500 steady (6:28)
2 rounds of
25,50,75,100 (1st kick, 2nd swim all IM order)
4 rounds of 600s as
6x100/10(1:10), 3x200/15, 2x300/20, 600(9:38?)
50 easy
2 rounds of
50 sprint(:29), 25 easy
100 CD
-----------
4,600yds
Awesome day! Closed a project and finished Legoland proposal, nap, great nutrition all day, solid sbr and feeling snappy.
500WU
500 steady (6:28)
2 rounds of
25,50,75,100 (1st kick, 2nd swim all IM order)
4 rounds of 600s as
6x100/10(1:10), 3x200/15, 2x300/20, 600(9:38?)
50 easy
2 rounds of
50 sprint(:29), 25 easy
100 CD
-----------
4,600yds
Awesome day! Closed a project and finished Legoland proposal, nap, great nutrition all day, solid sbr and feeling snappy.
Tuesday Dec 1, 2009 #
Note
Goals for the Month
If I have not blown it already I am going to back off in December, limit bike rides to 4hrs and cut volume down a bit...Cut intensity WAY down. Nothing over a 3. December is all about the run, soaking up last month and putting it into my limiter...making myself more durable. Frequency, duration of the long run and making myself durable on foot.
-Running FOCUS - 5x wk min and getting in low effort high freq. Hiking, snowshoe, time on feet. Longest run all year has been 13miles. Biggest week has been 30 miles a week. Going to try to hold 30+wk for the month but the focus will be 5x wk w/ a long run sub 90min.
-Weights - Core needs a lot of work and some stability/power to legs
-Put on a few lbs for some added muscle/insurance
-Start paddling once a week for fun/ME for swimming
-Swimming - work on freq holding 5x in a 7day rotation. Build strength pulling and working on non-free strokes
If I have not blown it already I am going to back off in December, limit bike rides to 4hrs and cut volume down a bit...Cut intensity WAY down. Nothing over a 3. December is all about the run, soaking up last month and putting it into my limiter...making myself more durable. Frequency, duration of the long run and making myself durable on foot.
-Running FOCUS - 5x wk min and getting in low effort high freq. Hiking, snowshoe, time on feet. Longest run all year has been 13miles. Biggest week has been 30 miles a week. Going to try to hold 30+wk for the month but the focus will be 5x wk w/ a long run sub 90min.
-Weights - Core needs a lot of work and some stability/power to legs
-Put on a few lbs for some added muscle/insurance
-Start paddling once a week for fun/ME for swimming
-Swimming - work on freq holding 5x in a 7day rotation. Build strength pulling and working on non-free strokes
Swim (24hr Metro) 35:00 [2] 1.13 mi (30:58 / mi)
slept:9.5 weight:154lbs
Easy easy swim after massage and then 10min in sauna stretch. Just smooth easy strokes
4 x 500
-------
2,000yds
4 x 500
-------
2,000yds
Strength (24hr Metro) 30:00 [1]
JW inspired core workout. Set out to destroy the core but unfortunately didnt take long or much effort. then
3 x 15 leg press @ 90lbs
1 x 15 leg ext @ 45lbs
1 x 15 leg curl @ 35lbs
easy easy lifting. First time in a long time with the legs and dont want DOMS to set in before running this week. Dinner w/ Dave
3 x 15 leg press @ 90lbs
1 x 15 leg ext @ 45lbs
1 x 15 leg curl @ 35lbs
easy easy lifting. First time in a long time with the legs and dont want DOMS to set in before running this week. Dinner w/ Dave
Monday Nov 30, 2009 #
Yoga (home) 30:00 [0]
slept:9.5 weight:153lbs
in bed by 9 alseep before 10. Awesome. Morning session at home using some of the stuff that Doreen sent over after the foam roller. 2min each leg on the stability while making breakfast
Swim (Nova-WAC) 1:00:00 [3] 1.76 mi (34:06 / mi)
late! felt stronger in shoulders/back pulling today. No sprinting!
150WU
3x100, 4x75, 5x50(~:32)
100 easy back/breast
500/100 (1:10)
400(pull)/100(1:11)
300(pull)/100(1:09)
200(pull)/100(1:10)
200 CD
-------
3,100yds
150WU
3x100, 4x75, 5x50(~:32)
100 easy back/breast
500/100 (1:10)
400(pull)/100(1:11)
300(pull)/100(1:09)
200(pull)/100(1:10)
200 CD
-------
3,100yds
Running (Addidas Trail ) 1:18:00 [2] 6.5 mi (12:00 / mi)
Nice trail run around Peters Canyon w/ Tiff Joe and G_u_n_n_a_r!
Full moon out on one side and red sunset behind Catalina on the other. Good times as always. Miss the Westas.
TSS 48.6
Full moon out on one side and red sunset behind Catalina on the other. Good times as always. Miss the Westas.
TSS 48.6