Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 27, 2009:
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Sunday Dec 27, 2009 #
Road Bike (F1C) 2:05:00 [3] 37.14 mi (17.8 mph)
ahr:113 max:155 slept:7.0
Fun ride w/ the Weeger crew. Home, Main SBucks (COLD!) then PCH, BB via Jamboree and back. Nice headwind down PCH on the way back. Good times
First time on the road bike in a while...woke up early to move wheels, etc over and slapped on a new chain. It was skipping like crazy! Maybe too many links or hopefully my cassette is not worn. Good practice to pedal in circles.
Work: 1178 kJ
TSS: 106 (intensity factor 0.723)
Norm Power: 206
VI: 1.28
Min Max Avg
Power: 0 485 161 watts
Heart Rate: 66 155 113 bpm
Cadence: 29 188 84 rpm
Speed: 0 42.6 18.3 mph
First time on the road bike in a while...woke up early to move wheels, etc over and slapped on a new chain. It was skipping like crazy! Maybe too many links or hopefully my cassette is not worn. Good practice to pedal in circles.
Work: 1178 kJ
TSS: 106 (intensity factor 0.723)
Norm Power: 206
VI: 1.28
Min Max Avg
Power: 0 485 161 watts
Heart Rate: 66 155 113 bpm
Cadence: 29 188 84 rpm
Speed: 0 42.6 18.3 mph
Running (Salomon XA) 50:12 [4] 6.18 mi (8:07 / mi) +1090ft 6:58 / mi
Progressive run at Bonelli w/ Monique before sunset. Stared at the same Mathews lot on the North side and did most of the climbing first then rolled along puddingstone singletrack before dropping back to the truck. Pace had a lot to do w/ the ele but effort increased along w/ it.
9:28
8:50
7:56
7:22
7:20
6:42
Felt beat after the ride this morning/lack of sleep and M and I passed out for over an hour before driving up to the Brisleys. Staying the night. Legs felt trashed before the run from back to back rides..? Noticed today my cleats on my road bike sit at an angle and my lower legs are "overworking" to keep my alignment straight. Was considering a double run this morning after the swim up here tonight but pulled the plug on both. Getting to bed early!
9:28
8:50
7:56
7:22
7:20
6:42
Felt beat after the ride this morning/lack of sleep and M and I passed out for over an hour before driving up to the Brisleys. Staying the night. Legs felt trashed before the run from back to back rides..? Noticed today my cleats on my road bike sit at an angle and my lower legs are "overworking" to keep my alignment straight. Was considering a double run this morning after the swim up here tonight but pulled the plug on both. Getting to bed early!
Saturday Dec 26, 2009 #
Yoga (24hr Metro) 20:00 [0]
slept:9.5 weight:154lbs
nice lazy day and time w/ family last two days. took 30min nap in the car and ~50min nap after eating yesterday then nearly 10hrs sleep last night. Feeling good! Decided to not do the ride or masters this morning and get a slow start w/ M at home. Good call.
perfect warmup - Sauna stretching, yoga and took "the stick" in with me and got to work with it. 20min in sauna w/ some extra yoga before/after.
perfect warmup - Sauna stretching, yoga and took "the stick" in with me and got to work with it. 20min in sauna w/ some extra yoga before/after.
Swim (24hr Metro) 1:15:00 [3] 2.38 mi (31:31 / mi)
water was warm - swam w/ no cap - dark but if I can swim 4K in this pool i must be lovin swimming. Made the tube strap for my feet and going to start using it for pulling sets.
500 WU
6 x 75 drills
5 x 400 (5:33, 5:30, 5:23, 5:20, 5:14)
50 easy
5 x 200 (first and last 2 pulling gear)
200 CD
------
4,200yds
500 WU
6 x 75 drills
5 x 400 (5:33, 5:30, 5:23, 5:20, 5:14)
50 easy
5 x 200 (first and last 2 pulling gear)
200 CD
------
4,200yds
Running (NB1063) 36:14 [2] 4.53 mi (8:00 / mi)
Treadmill after some core work waiting for M to finish up her swim sets. ran at 7:24pace outside of wu/cd and felt effortless. Just chillin. Random counts for cadence (about 5 times) and it was always 92rpm. #15! Got it done!
no socks but still had sand in my shoes and got a few blisters. nothing bad but wanted to note it. Day 15! Half way and "my" rules change a bit now for the game. Stoked to be absorbing and not just surviving it. No niggles and feeling stronger/more natural w/ every run. Stoked!
no socks but still had sand in my shoes and got a few blisters. nothing bad but wanted to note it. Day 15! Half way and "my" rules change a bit now for the game. Stoked to be absorbing and not just surviving it. No niggles and feeling stronger/more natural w/ every run. Stoked!
MTN Bike (Spider29) 1:59:41 [2] 17.61 mi (8.8 mph) +2504ft
Blackstar climb w/ M and JHar. COLD! Rode up with Monique at her pace but stayed in the middle ring. Proud of her on a big day. Made the split in 1:06
First time back here since Vision Quest. Roads are plowed and super smooth...My guess is that next years race will have time drop ridiculously due to the roads, later start(no snow/lights) etc. "if" i do it I will need to target a ridiculously aggressive time to keep me on my toes ;-)
First time back here since Vision Quest. Roads are plowed and super smooth...My guess is that next years race will have time drop ridiculously due to the roads, later start(no snow/lights) etc. "if" i do it I will need to target a ridiculously aggressive time to keep me on my toes ;-)
Friday Dec 25, 2009 #
Running (NB1063) 35:32 [2] 3.63 mi (9:47 / mi)
slept:7.5 weight:152lbs
easy run w/ Monique on the sand at the beach. Loads of people out! Perfect soft surface and good to work on leg quickness and not pushing.
Thursday Dec 24, 2009 #
Swim (Nova-WAC) 1:15:00 [2] 1.87 mi (40:07 / mi)
slept:6.5
12 days of Christmas special. All drills and build sets starting with fins.
200WU
1 x 100 Fly 25 Kick/25 Left/25 Right/25 DPS Swim
2 x 75 Back 25 Left/25 Right/25 Swim
3 x 50 Breast Triple Kick Drill
4 x 25 Free 16 strokes max. One breath max
5 x 50 Fly 25 Kick/25 Swim
6 x 50 Back 25 Flag Drill/25 Normal
7 x 50 Breast 25 Double Kick/25 Normal
8 x 50 Free 25 DPS/25 Sprint
9 x 25 Fly 3 x (25 EZ, 25 Build, 25 FAST)
10 x 25 Back 2 x (4 FAST, 1 EZ)
11 x 25 Breast #4 & 8 are EZ
12 x 25 Free 3 x (3 FAST, 1 EZ)
5 x 100 free (pulling gear) descending by 5sec
100CD
-------
3,300yds
200WU
1 x 100 Fly 25 Kick/25 Left/25 Right/25 DPS Swim
2 x 75 Back 25 Left/25 Right/25 Swim
3 x 50 Breast Triple Kick Drill
4 x 25 Free 16 strokes max. One breath max
5 x 50 Fly 25 Kick/25 Swim
6 x 50 Back 25 Flag Drill/25 Normal
7 x 50 Breast 25 Double Kick/25 Normal
8 x 50 Free 25 DPS/25 Sprint
9 x 25 Fly 3 x (25 EZ, 25 Build, 25 FAST)
10 x 25 Back 2 x (4 FAST, 1 EZ)
11 x 25 Breast #4 & 8 are EZ
12 x 25 Free 3 x (3 FAST, 1 EZ)
5 x 100 free (pulling gear) descending by 5sec
100CD
-------
3,300yds
Running (Adidas Trail) 45:13 [2] 5.94 mi (7:37 / mi) +382ft 7:11 / mi
ahr:145 max:154
Ran at Bolsa flats. Beautiful sunny day and felt so good to run. Easy steady pace keeping to a 150cap was not a problem at all. Fastest pace at this HR in the dirt so far. Hit lap counter for each out and back. Running is FUN!
Pace / HR avg
8:03 / 138 WU
7:06 / 146
7:46 / 146
7:31 / 147
7:55 / 146
7:25 / 148
7:42 / 148
Pace / HR avg
8:03 / 138 WU
7:06 / 146
7:46 / 146
7:31 / 147
7:55 / 146
7:25 / 148
7:42 / 148
Wednesday Dec 23, 2009 #
Running (Adidas Trail) 45:08 [2] 5.44 mi (8:18 / mi) +850ft 7:14 / mi
slept:8.0
Early stables run with M. Riding w/ the champion today so i had to get my run in before the ride ;-)
Legs felt great! Myrtl/hip g sore from workout. Mostly upper hams(lunges?). Kept the pace easy steady and got my HR strap working. Nice watching the sun rise.
Legs felt great! Myrtl/hip g sore from workout. Mostly upper hams(lunges?). Kept the pace easy steady and got my HR strap working. Nice watching the sun rise.
Road Bike (B2) 4:48:14 [2] 82.86 mi (17.2 mph) +3192ft
ahr:121 max:148
Nice OC loop w/ James.
Home/PCH/Backb/SanJ/Turtle/SanC/IrvBlvd/Portola throught the canyon and down Jamboree/IrvBld and back on Culver/BB/PCH.
Clear day no real wind and sunny. Endurance pace and the appropriate effort...good talks and a fun ride. 80 miles went by fast. HR stopped working after we made a stop at the end of St Canyon.
Duration: 4:48:14 (5:15:05)
Work: 2478 kJ
TSS: 185.6 (intensity factor 0.626)
Norm Power: 178
Distance: 82.864 mi
Min Max Avg
Power: 0 567 145 watts
Miles do make champions but I am adding to that...Miles and Maturity Makes Champions! James is a good example of both. trying to bag a nap before the swim tonight.
Home/PCH/Backb/SanJ/Turtle/SanC/IrvBlvd/Portola throught the canyon and down Jamboree/IrvBld and back on Culver/BB/PCH.
Clear day no real wind and sunny. Endurance pace and the appropriate effort...good talks and a fun ride. 80 miles went by fast. HR stopped working after we made a stop at the end of St Canyon.
Duration: 4:48:14 (5:15:05)
Work: 2478 kJ
TSS: 185.6 (intensity factor 0.626)
Norm Power: 178
Distance: 82.864 mi
Min Max Avg
Power: 0 567 145 watts
Miles do make champions but I am adding to that...Miles and Maturity Makes Champions! James is a good example of both. trying to bag a nap before the swim tonight.
Swim (Nova-WAC) 1:10:00 [3] 2.18 mi (32:07 / mi)
The longer I go the better I feel. Confirmed again today. Felt awesome in the pool and didn't want to get out at the end. Already feeling stronger from paddling and most pulling yet.
500WU
9 x 300 as
3 at steady (all at 4min)
3 at 200 middle fast
3 pulling (4:00, 3:58, 3:57)
3 rounds of
100 free, 50 back (1:11, 1:11, 1:08)
200 free
------
3,850yds
got a ~40min nap before and hardy party after. To bed at 12pm. good times
500WU
9 x 300 as
3 at steady (all at 4min)
3 at 200 middle fast
3 pulling (4:00, 3:58, 3:57)
3 rounds of
100 free, 50 back (1:11, 1:11, 1:08)
200 free
------
3,850yds
got a ~40min nap before and hardy party after. To bed at 12pm. good times
Tuesday Dec 22, 2009 #
Strength (home) 30:00 [1]
slept:7.5 weight:151lbs
Running (Newtons) 36:27 [3] 5.3 mi (6:53 / mi) +594ft 6:13 / mi
Fist time on the road in days. 2 days after long run/15hr from yesterday. No fatigue/no niggles. Feels much faster than the dirt and tried to keep pace even. Windy out (head/tail wind noticeable). Ran right after myrtl around the blocks. Set watch to hit mile laps and still beep at 155hr cap.
Pace Splits
6:48
6:54
6:51
6:47
6:38
HR strap still jacked. Fist mile split was 149avg then 152avg and then it was up to 190+ and back down to 150 the rest of the time. Just kept pace even and easy and made sure i could take 15+ breaths through my nose w/ my mouth closed. Nothing hard. Stoked to see progress after day 11. Previous 5K PR at the end of a sprint tri is 6:48 pace at 172avg hr!
Pace Splits
6:48
6:54
6:51
6:47
6:38
HR strap still jacked. Fist mile split was 149avg then 152avg and then it was up to 190+ and back down to 150 the rest of the time. Just kept pace even and easy and made sure i could take 15+ breaths through my nose w/ my mouth closed. Nothing hard. Stoked to see progress after day 11. Previous 5K PR at the end of a sprint tri is 6:48 pace at 172avg hr!
MTN Bike (Spider29) 1:38:11 [3] 16.57 mi (10.1 mph) +2437ft
was planning on ridding the TT bike out to the Hardys for the evening and dinner and then riding home w/ Monique but opted for a nap (1hr20min!) then packed the dirt bike, lights and dove over there in time to bag the luge w/ JHar
Steady pace and epic view heading back down of OC at night. Got a flat when we hit the bike path but all the "work" was done. SagWag got me! Got warm and got the food on w/ the fam
Steady pace and epic view heading back down of OC at night. Got a flat when we hit the bike path but all the "work" was done. SagWag got me! Got warm and got the food on w/ the fam
Monday Dec 21, 2009 #
Note
slept:7.5 weight:151lbs
151 after a wkend of indulgence...running my bunz off and eating like hot dog contest winner. Time to up the cals. I love it! Easy day and need to plan out the week and next for swim camp and BB. Late to sleep but just getting out of bed now (9:47). rest is good.
Swim (Nova-WAC) 1:00:00 [3] 1.98 mi (30:18 / mi)
Challenging session and glad I went w/ the mindset of going easy. More focus on form and pulled faster times w/ less effort. Stoked!
200WU
5x100 descending
6x400 as
400fins, 2x200fins, 4x100(1:15, 1:14, 1:13, 1:11)
400pull, 2x200pull, 4x100(1:08, 1:07, 1:07, 1:07-slight draft)
6x50 (2 fly, 2 back, 2 breast)
100CD
------
3,500yds
200WU
5x100 descending
6x400 as
400fins, 2x200fins, 4x100(1:15, 1:14, 1:13, 1:11)
400pull, 2x200pull, 4x100(1:08, 1:07, 1:07, 1:07-slight draft)
6x50 (2 fly, 2 back, 2 breast)
100CD
------
3,500yds
Paddle (Mako6) 1:05:00 [3] 5.58 mi (11:39 / mi)
Super set back session right after swim and a quick bfast#2. This is going to
make double swim days feel like a splash in the bath!
Met Dr Clancy at the NAC and did his route around bb island. Switched to the yellow sub at 30min right as my SIU pills kicked in. Perfect timing because I needed them for the way back.
make double swim days feel like a splash in the bath!
Met Dr Clancy at the NAC and did his route around bb island. Switched to the yellow sub at 30min right as my SIU pills kicked in. Perfect timing because I needed them for the way back.
C • SIP 7
Running (NB1063) 36:24 [2] 3.93 mi (9:16 / mi) +511ft 8:15 / mi
Day 10. Back bay run on the dirt right after paddle. Feet still wet, sandy and numb. First 10min with Monique then easy steady out and back. Rainbow behind the SA mountains and an amazing PINK sunset over the water on the way back. Amazing.