Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
Swim (Nova-SOKA) 1:55:00 [3] 3.6 mi (31:57 / mi)
slept:6.5
Decided to jump into the triple crown challenge last night after getting an email from Mike. Up early and a bit worried as this was my longest swim week all year(20K w/ today). Challenge was 75 repeats on 1:20. I was decided on a mix of 50's and 75's or maybe all 75's until I talked to Mike this morning and he said "no 50's for you dude!" He had me lead out a lane doing 75's and every fourth one was a 100. Yikes!
200 WU
75 x(4x75 + 100) - extra credit on the last one to push another 100
125 CD
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6,325yds
Really glad that I gave it a go and Mike moved me into a challenging lane. After about 30 sets the sun was shining through the water with 20 lanes full of swimmers cranking along like a school of tuna. Epic! Held same pace the entire time and dropped 2sec finishing last 6 100's on 1:14.
Longest swim of my life...except the time i paddled to catalina and swam back towing a shark.
200 WU
75 x(4x75 + 100) - extra credit on the last one to push another 100
125 CD
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6,325yds
Really glad that I gave it a go and Mike moved me into a challenging lane. After about 30 sets the sun was shining through the water with 20 lanes full of swimmers cranking along like a school of tuna. Epic! Held same pace the entire time and dropped 2sec finishing last 6 100's on 1:14.
Longest swim of my life...except the time i paddled to catalina and swam back towing a shark.
MTN Bike (Spider29-Arch) 2:10:00 [3] 16.42 mi (7.6 mph) +3321ft
ahr:134 max:163
Ride w/ M and J after swim and eating my face off... No rain and trails in epic conditions. Cloudy but warm and loads of people out. Held an easy pace to the flag pole (130hr avg) and then a good push to old camp (149hr avg)
Heading down muddy colorful trails with tacky dirt on the FULL sus Spider . . . 29inch arch wheels and 2.55 wide tires. . . ARE_YOU_KIDDING_ME??? I love mountain biking!!! Felt like a snowboarding down pow pow...
Heading down muddy colorful trails with tacky dirt on the FULL sus Spider . . . 29inch arch wheels and 2.55 wide tires. . . ARE_YOU_KIDDING_ME??? I love mountain biking!!! Felt like a snowboarding down pow pow...
Running (Salomon XA GX) 1:05:00 [4] 7.3 mi (8:54 / mi) +1361ft 7:34 / mi
ahr:148 max:160
T-Run right back up the trail. Legs feeling good and no noticeable fatigue from the day or week. DID NOT try to keep pace with Jason out front. That boy is as fast on two feet as he is on two wheels. Took about 3 walking breaks to keep HR closer to 150cap.
Hit the flag pole in 31min / 149hr avg then some EC towards old camp before heading back 28:30 / 149hr
Times are moving pace. Actual time for brick was over 4hrs. suckin down a Stone IPA at the Hardys and getting ready for the Nova Christmas party tonight.
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Longest running volume week all year or actually ever at 35.35miles. Increasing w/ patience and low intensity... Life @ Steady is good. Did not increase until I had 20miles average for the last 10 weeks now with no niggles. Stoked! Rest is in order and then a few weeks at 30 something before bumping up again. Same freq and increasing the long run.
TSS 79.5
Hit the flag pole in 31min / 149hr avg then some EC towards old camp before heading back 28:30 / 149hr
Times are moving pace. Actual time for brick was over 4hrs. suckin down a Stone IPA at the Hardys and getting ready for the Nova Christmas party tonight.
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Longest running volume week all year or actually ever at 35.35miles. Increasing w/ patience and low intensity... Life @ Steady is good. Did not increase until I had 20miles average for the last 10 weeks now with no niggles. Stoked! Rest is in order and then a few weeks at 30 something before bumping up again. Same freq and increasing the long run.
TSS 79.5
Saturday Dec 12, 2009 #
Yoga (home) 30:00 [0]
slept:8.0
good lazy morning watching the rain and sucking down cappuccinos. Solid yoga session w/ M with some new moves, lots of stretching and foam rolling time. THIS is the training that is important!! Really starting to see the benifit from this and the stability sessions. Calves are so loose i can touch the bone through the muscle. This needs to be my baseline for lower leg tightness.
2x2min each leg on the wobble board while making bfast #2
2x2min each leg on the wobble board while making bfast #2
Running (Salomon XA GX) 1:25:10 [3] 10.58 mi (8:03 / mi) +947ft 7:25 / mi
ahr:145 max:158
Steady pace run out at Bolsa w/ M. Started in the rain and it was off/on the entire time w/ some good wind.
Put my bike shoe insoles in my shoes on the way out just to try them(dont know why?) and it felt like my arches were going to rip after 10min so I took them out and was running back to the car to switch but I liked the feel so just ran with no insoles the entire time. i like it.
Def felt more effort from the mud/water spots, etc but loads of fun. Same route out and back for warmup then PCH loops.
lap 1 - 13:06 / 148bpm
lap 2 - 12:05 / 152bpm
lap 3 - 12:22 / 151bpm
3rd lap saw monique so stopped about 20sec between laps. Extra CD to run back and get my jacket. Planning on 80min and all very comfortable pace.
Fuel belt w/ 1bottle v-juice, 1bottle water - Solid recovery inside and out.
TSS 125.5
Put my bike shoe insoles in my shoes on the way out just to try them(dont know why?) and it felt like my arches were going to rip after 10min so I took them out and was running back to the car to switch but I liked the feel so just ran with no insoles the entire time. i like it.
Def felt more effort from the mud/water spots, etc but loads of fun. Same route out and back for warmup then PCH loops.
lap 1 - 13:06 / 148bpm
lap 2 - 12:05 / 152bpm
lap 3 - 12:22 / 151bpm
3rd lap saw monique so stopped about 20sec between laps. Extra CD to run back and get my jacket. Planning on 80min and all very comfortable pace.
Fuel belt w/ 1bottle v-juice, 1bottle water - Solid recovery inside and out.
TSS 125.5
Strength (24hr Metro) 1:00:00 [2]
gym sessh after too much rain and not enough ride light. WU w/ 10min on the rec bike then
3 sets of 15 of the following:
leg lifts
pray crunches
wood chop flat
ball crunches
db curls -12.5lbs
db tri curls -12.5lbs
db shoulder lifts -10lbs
db bend over rows -17.5lbs
leg press -90lbs
3 sets of 12
leg ext -45lbs
leg curls -35lbs
3 sets of 15 of the following:
leg lifts
pray crunches
wood chop flat
ball crunches
db curls -12.5lbs
db tri curls -12.5lbs
db shoulder lifts -10lbs
db bend over rows -17.5lbs
leg press -90lbs
3 sets of 12
leg ext -45lbs
leg curls -35lbs
Swim (24hr Metro) 30:00 [2] 0.98 mi (30:37 / mi)
nice easy swim w/ M. Just feeling out the water and loosing up after a sauna sesh
300WU mixed
20 x 50 on :50 -all on :39 w/ plenty of rest
200CD
playing w/ Monique while she was teaching me "the right way" to do flip turns. Fun time. Now cooking monster meal of 9 veggies sauteed in olive oil and cooked over the bbq, broc soup, potatoes over some Quinoa and fine wine. Party time!
300WU mixed
20 x 50 on :50 -all on :39 w/ plenty of rest
200CD
playing w/ Monique while she was teaching me "the right way" to do flip turns. Fun time. Now cooking monster meal of 9 veggies sauteed in olive oil and cooked over the bbq, broc soup, potatoes over some Quinoa and fine wine. Party time!
Friday Dec 11, 2009 #
Swim (Nova-WAC) 1:00:00 [3] 2.1 mi (28:34 / mi)
early swim - no rain. Challenging sets w/ mixed strokes. I like. First time w/ fins in over a year. Took the skin right off my toes but ankles feel much stronger now.
300 WU
12 x 50s IM order
4(2x200) swim/broken drills for each stroke-fins for everything but breast.
50 easy
12x25 3 rounds of half sprints (first round fly)
5x100 pulling & bulding 1:40 to 1:20 interval
100 CD
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3,700yds
300 WU
12 x 50s IM order
4(2x200) swim/broken drills for each stroke-fins for everything but breast.
50 easy
12x25 3 rounds of half sprints (first round fly)
5x100 pulling & bulding 1:40 to 1:20 interval
100 CD
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3,700yds
Road Bike (Bianchi-Cross) 3:51:11 [2] 54.46 mi (14.1 mph) +1576ft
ahr:103 max:138
nice ride in the pissing rain w/ M and Dr. Clancy. Except we only got a little rain at the beginning and end of the ride. Got my cross bike back just in time! Cant remember the last time I rode it... Learned what SRO means today. Easy pace conversational and inspirational. PLUS i made it back before going over 4 hours. cool. Heading to M&M's to meet the new member
Thursday Dec 10, 2009 #
Road Bike (B2) 1:50:00 [3] 34.0 mi (18.5 mph)
ahr:128 max:149 slept:7.5
got to bed at 12pm last night. Expecting RAIN but should have woke up early. NO rain, no clouds beautiful day! Could have hit GMR. Squeezed in a ride before heading to PV from home looping back bay. Steady blocks out and back on PCH and the back of BB. Easy between. Love that bike.
Duration: 1:46:18 (1:51:20)
Work: 1057 kJ
TSS: 79.6 (intensity factor 0.674)
Norm Power: 192
Distance: 34.05 mi
Min Max Avg
Power: 0 506 167 watts
Heart Rate: 76 149 128 bpm
Cadence: 29 198 89 rpm
Speed: 0 35 19.4 mph
Quality workout good execution. Stuck to keeping HR/Power limits and great WU/CD.
Vitargo/banana Gmine after then Bk#2
Duration: 1:46:18 (1:51:20)
Work: 1057 kJ
TSS: 79.6 (intensity factor 0.674)
Norm Power: 192
Distance: 34.05 mi
Min Max Avg
Power: 0 506 167 watts
Heart Rate: 76 149 128 bpm
Cadence: 29 198 89 rpm
Speed: 0 35 19.4 mph
Quality workout good execution. Stuck to keeping HR/Power limits and great WU/CD.
Vitargo/banana Gmine after then Bk#2
Strength (home) 50:00 [2]
Was going to paddle w/ Clancy but didnt have rack and opted for food a nap, food, more food then Myrtl Routine and core/stability w/ M. THIS is the stuff i need to work on "weakness" I was doing clam smackers, knack knacks and fire hydrant busters. Awesome stuff. Im going to be sore. 2 sets of 15 for each.
C • FOOD! 13
Yoga (home) 20:00 [0]
Lil D's routine with some additional stretching after hitting the foam roller. Calves are feeling really good.
Wednesday Dec 9, 2009 #
Note
slept:7.5
up early packet and headed to run w/ Xian. B2 is loaded. Hope there is no rain up there today. Looks clear and cold. Legs pretty sore from wts, etc but I think this is the last day unless we hit the gum after the run.
oatmeal/flax, GB drink, 2 caps, turkey jerky(entire bag)
oatmeal/flax, GB drink, 2 caps, turkey jerky(entire bag)
Running (Newtons) 50:00 [2] 6.1 mi (8:12 / mi) +710ft 7:23 / mi
ahr:135 max:157
Steady run with Xian on his local loop. Mix of terrain and good views. Waves were overhead off shore wind and pumping! Wish I had a camera.
Heart rate going down and pace going down. Love it. Running is fun.
no cals - V+P after
TSS 70.9
Heart rate going down and pace going down. Love it. Running is fun.
no cals - V+P after
TSS 70.9
Road Bike (B2) 46:00 [3] 12.69 mi (16.6 mph) +136ft
ahr:123 max:160
Working real hours sucks...ran into a troubleshooting issue and just made it out before traffic. Need to get back there tomorrow. Was going to ride in PV put headed back to make the swim tonight. Quick ride before dark from sbucks. 4 out and backs broke work and cut it short with night. Too dangerous and not worth it w/ no lights and traffic. Itching to ride more but its all good and in good timing. Fist real ride w/ Vuka bars...wicked..itching for a long ride
Entire workout (165 watts):
Duration: 42:32 (46:19)
Work: 412 kJ
TSS: 40.5 (intensity factor 0.764)
Norm Power: 218
VI: 1.32
Distance: 12.693 mi
Min Max Avg
Power: 0 555 165 watts
Heart Rate: 79 160 123 bpm
no cals - 2 pump grande mocha after (subway and 2 bars for lunch stuck in data center freezing hands all day)
Entire workout (165 watts):
Duration: 42:32 (46:19)
Work: 412 kJ
TSS: 40.5 (intensity factor 0.764)
Norm Power: 218
VI: 1.32
Distance: 12.693 mi
Min Max Avg
Power: 0 555 165 watts
Heart Rate: 79 160 123 bpm
no cals - 2 pump grande mocha after (subway and 2 bars for lunch stuck in data center freezing hands all day)
C • dc's 2
Running (Newtons) 27:27 [2] 3.1 mi (8:51 / mi) +288ft 8:08 / mi
ahr:134
I was a giddy as a school girl when I discovered the toll rode got me to swim practice 40min early to meet M for a run. Double Run Stoked! Amazing how good it felt floating along. Should have had more cals and felt it in the last 10min.
Slammed a V-Juice and 1st end right before the swim.
TSS 32.1
Slammed a V-Juice and 1st end right before the swim.
TSS 32.1
Swim (NOVA-Northwoods) 1:00:00 [3] 2.27 mi (26:26 / mi)
"the longer i go the better i feel" Felt warmed up by the time I hit the pool and 4 days in a row felt gooood. Distance today. Solid swim w/ little breaks the entire time - stayed warm!
200 WU
4x50 build
MS-all w/ 5sec rest - Pace setting. held 1:16s on the way up and 1:14s on the way down for the 100's. Negative split!
2x100,200
3x100,300
4x100,400
3x100,300
2x100,200
50 easy
3x150 Pulling - building by 50's
4x50 sprint out / underwater back
100 CD
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4,000yds
la sirena after w/ M- ahi taco's and carrot/ginger soup. good!
200 WU
4x50 build
MS-all w/ 5sec rest - Pace setting. held 1:16s on the way up and 1:14s on the way down for the 100's. Negative split!
2x100,200
3x100,300
4x100,400
3x100,300
2x100,200
50 easy
3x150 Pulling - building by 50's
4x50 sprint out / underwater back
100 CD
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4,000yds
la sirena after w/ M- ahi taco's and carrot/ginger soup. good!
Tuesday Dec 8, 2009 #
Road Bike (B2) 25:17 [1] 6.0 mi (14.2 mph)
slept:8.0
passed out in the warm bed cold air. love it. Legs stiff today so got on the trainer for a spin before heading up to PVP. Noticed speedplay flop - calves after
Entire workout (133 watts):
Duration: 25:17 (25:58)
Work: 196 kJ
TSS: 10.7 (intensity factor 0.511)
Norm Power: 146
Distance: 6.043 mi
Entire workout (133 watts):
Duration: 25:17 (25:58)
Work: 196 kJ
TSS: 10.7 (intensity factor 0.511)
Norm Power: 146
Distance: 6.043 mi
Running (Newtons) 40:51 [2] 5.18 mi (7:53 / mi) +327ft 7:26 / mi
ahr:146
Big day at the office. actually worked today! Started project to move PVPUSD district office. Killer new place overlooking the ocean they are moving to...
Quick run before sunset on the beach path. thinking about the G3030 all day. had to snack on bars for lunch but bagged a whole foods salad before the run. probably the easiest 5 mile run i have ever done.
8:09
7:30
7:45
7:41
7:24
HR monitor started freaking out between mile 3-4 jumping to 180's and i only had it set to display total time and HR so I slowed pace just to be cautious. Most of the run was well below 145bpm. Felt super smooth and comfy in the newtons.
TSS 61.5
Quick run before sunset on the beach path. thinking about the G3030 all day. had to snack on bars for lunch but bagged a whole foods salad before the run. probably the easiest 5 mile run i have ever done.
8:09
7:30
7:45
7:41
7:24
HR monitor started freaking out between mile 3-4 jumping to 180's and i only had it set to display total time and HR so I slowed pace just to be cautious. Most of the run was well below 145bpm. Felt super smooth and comfy in the newtons.
TSS 61.5
Swim (NOVA-Northwoods) 1:00:00 [3] 1.73 mi (34:39 / mi)
Just in time. Cold! Glad i made it out... muscles sore from wts and legs really sore from squats. Even walking around today. Hams mostly. no pains. Was going to get out after 200IM because of kicking sets and Kim gave me a pulling set. Stoked!
500 WU
2 x 50 back/free
4 rounds of
200 free / 100 IM - hard!
6 x 25 fly drills
200 IM
4 rounds of
2x25 smooth, 50 sprint, 100 build - all pulling
100 CD
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3,050yds
500 WU
2 x 50 back/free
4 rounds of
200 free / 100 IM - hard!
6 x 25 fly drills
200 IM
4 rounds of
2x25 smooth, 50 sprint, 100 build - all pulling
100 CD
-------
3,050yds
Monday Dec 7, 2009 #
Strength (24hr SB) 45:00 [2]
slept:8.5
got up early w/ M and both of us right back to bed until 8. Felt gooood to sleep in with the cold.
core/stability then full lower some upper. Same wt as last time but 3x15 of most this time. Going to be a bit sore from this one. Legs (hams!) are feeling the run yesterday. Just made it w/ the recent volume but M has got to be feeling it today. Raining all day and working on Legoland.
core/stability then full lower some upper. Same wt as last time but 3x15 of most this time. Going to be a bit sore from this one. Legs (hams!) are feeling the run yesterday. Just made it w/ the recent volume but M has got to be feeling it today. Raining all day and working on Legoland.
Running (NB1063) 30:04 [2] 3.09 mi (9:44 / mi) +368ft 8:45 / mi
ahr:120 max:148
Quick run in the wet streets w/ M. Windy cold and fun. Legs feeling ok from the wts but hams are sore. prob the squats.
TSS 28.7
TSS 28.7
Swim (Nova-Northwoods) 1:00:00 [3] 1.79 mi (33:32 / mi)
late a bit but felt "strong" on the steady main set. no MS weakness today
50 WU
6 x 100 drills
50 easy
non-stop 2', 3', 4', 5' sets
4x125, 3x200, 2x250, 1x450 - (just 8sec over on the last one)
12 x 25 kick - lame legs hurt
100 CD
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3,150yds
50 WU
6 x 100 drills
50 easy
non-stop 2', 3', 4', 5' sets
4x125, 3x200, 2x250, 1x450 - (just 8sec over on the last one)
12 x 25 kick - lame legs hurt
100 CD
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3,150yds