Note
slept:8.5
woke up just before 11am. Missed the extended app testing call from 9-12 but no issues. thank God!! Felt as expected and getting breakfast w/ M. Nice day outside.
Running (Progressive) 1:26:32 [3] 11.53 mi (7:30 / mi) +1225ft 6:49 / mi
shoes: Mizuno WR12
8.5 solid hours of sleep and got a late start after a good bk. Parked at Seal Beach w/ M. She hit the sand and I hit the trails. Not sure how I was going to feel or my ankle so just started easy. 78-80degrees, clear, no shirt. Happy.
Ankle felt a little pinch at 10min and that was all it had to say all day long. Took me 30min to feel fluid and then I just started feeling better and better
8:03, 7:22, 7:14, 7:22(20sec walk), 7:11, 7:06, 7:04, 6:48, 6:39, 7:02
Road Bike (B2) 4:30:00 [3] 86.89 mi (19.3 mph)
ahr:135 max:156
Rode out from where we parked right after the run. Easy building into steady the first hour (173norm) and started feeling a bit awesome after about 2hrs. Love this loop I had wrapped my head around but the late start would not allow it. Held 221norm for the next 3.5hours. Rolled some zeros from the beginning to see what the avg watts/pace/feel would do...
PCH,SART,Canyon,El Toro, Trab, IrvineBlvd, BBay, PCH
Watched the sun set riding back down from LF. Golden, still warm and played Dave Mathews live 3x thru. Zero stress and happy day. Complete darkness in backbay. Need to pack a light "just in case" for next time.
PTap head said 214 AVERAGE for the entire ride but I guess WKO adds in the zeros?
Duration: 4:22:59 (4:34:36)
Work: 2947 kJ
TSS: 242.6 (intensity factor 0.748)
Norm Power: 213
Distance: 86.892 mi
Min Max Avg
Power: 0 872 189 watts
Swim (24hr HB) 1:00:00 [2] 1.7 mi (35:18 / mi)
Swim time after ride, some food and 10min in the sauna stretching. Had my heart set on 3K and this pool made it feel sooo long. Cleaner than last time I was here and had my own lane but the water was so hot I was sweating it out. Kept the sets short but burning up on the last 50 on the 200's
500WU
4 x 125 (25ez, 75steady, 25fast)
5 x 100IM kick / 200 (all 200s between 2:35-2:30)
100IM kick, 100IM (1:16), 100IM kick
200CD w/ drills
---------
3,000yds
Strength (24hr HB) 20:00 [1]
Core session after swim. Tri's, upper back still a bit sore. Did the first set of the EC planks, ball crunches, back ext 15x, leg lifts and side bends 15x each side. Glad I did this after the swim!
Running (Easy-T-Mill) 30:00 [3] 3.69 mi (8:08 / mi)
shoes: Mizuno WR12
T-Mill after core. Thinking about this run since mile two of the run this morning. running on tired legs... I will try to remember what this feels like. Started at a trot until I broke a sweat and felt good but kept it at 30min. Hungry!