Training Log Archive: LiveWideLoveDeep

got up at 3:30 w/out alarm. rested. Stretching and foam roller and then gym sauna stretching

back in the warm pool. 5am and still 4 people in the 3 lane pool. ha! All efforts just steady and exactly 15sec rest between. hot pool!

500WU
6x50 descending on 50sec
100pull, 200(2:45), 300p, 400, 500p, 400, 300p, 200(2:33), 100p
100CD
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3,400yds

25min between finish and riding to Clancyville.

OC loop w/ Sean and all the extra credit climbs! I should have known I would be in for some pain riding w/ Sean and I am so grateful. I have been logging so many mellow miles but this ride got me out of my comfort zone a lot and made me realize 2 things.
1) I could be pushing a bit more watts and still stay under 140bpm w/ no loading in the legs and maintain it
2) I have a big weakness on low cadence power. The big gear brick proved this, GMR on my tri bike proved it and it was "painfully" obvious today. Glad I got a lot of practice at it today!

Last time I climbed Newport Coast was 8/5/09. Too long! Easy WU to Seans then 15miles to NC for the climb at 332watts norm / 7:38 / 157bpm. 14watts off of PR. Then a series of climbs and steady efforts. Killer route - can you post it Sean?

8th time going over 100 miles. 5th time since November. Best 100 miler yet! Power the same all day and felt like I got stronger. Headwind on the way out, dreamcrushing headwind on the way back. Love it! I never thought I would hold this power for so long. So stoked!

Duration: 6:31:02 (7:33:45)
Work: 4281 kJ
TSS: 400.1 (intensity factor 0.788)
Norm Power: 225
VI: 1.22
Pw:HR: -0.99%
Pa:HR: 0.61%
Distance: 119.55 mi
Min Max Avg
Power: 0 1439 185 watts
Heart Rate: 2 181 128 bpm
Cadence: 1 188 87 rpm

C • F me! 2

Steady run at the stables. Parked right next to Keevins car but never saw him. Stealth training! Not right after ride. Listed some stuff on craigs list and someone stopped by to buy the bike rack. Good excuse for a long t2 anyways ;-)

A little shelled after the ride but I was pushing harder than I would in a "tri" race anyways. Legs felt good running but I didnt push the pace. Got it done!
+++
Went from a bad to one of the best balanced weeks I have had in a LONG time. SO stoked about how it worked out! 52hours working, project done, just under 200 miles on the bike (rd/mtn), 32 miles running, 10K swimming(6x) and learned a lot about nutrition, work stuff, life. Dinner with Monique is ON! So grateful for a solid week. Time to rest!!

C • nutrition. 2

Plan was to ride big in the mountains today... No rain. Then M and I headed out to Holy Jim. Drove the fire road in (a total mess) to start with the climb. All buff and no fluff. Climbing up HJ to main divide and dropped back down to M and she was not having it today. back down to the car. climbed into the clouds and cold and over a dozen water crossings. I was going to run the fire road back to the start and have M pick me up but then I just didnt...

Taking it as another easy/rest day. ironic that just when i started looking at my daily TSS it takes a dive...I can laugh about it. Its all good! I have had more "life stress" this week than in the last 24months without question. camp slate_slatey is just around the corner and I will be rested for it.

recoup. Sunny and 70 when we got off the mtn. Green drinks and lunch and then a trail run at Quill Hill. Ran until the path ended and then took a left on Shady Cyn, R on Culver and found a perfect loop back over Turtle Ridge. A mix of dirt, asphalt, and cement and all paces. All UP or all DOWN.

I would like to build to two laps of this.... http://tpks.ws/vkoj
1 lap is about 1hr / 10miles / 1300ft of gain. Held 7:20min/mi pace. Now at night both of my ankles in the front are hurting..? not sure if it is from the downhill cement running or what. Never had this before.

Nutrition excellence all day long. Very stoked about that! Learned a big lesson this week.

swim, bike, run...Protein, CHO, Fats. Nutrition, Sleeping and Balance are the micronutrients of a successful training diet!

oh lord... in bed before 9pm until after 9am! missed a con-call this morning and i dont need to be at Toshiba until 11am. Not enough time to do the big gear brick on the trainer but maybe work something out.

configured 100's of server ports and finished just before 8pm. So grateful I dont have to work the weekend w/ the server team. my comp days will be sweeter than honey! Stopped off on the way home at the gym and got it done.

500WU
200ez
5x100 descending
5x50 descending
5x400 easy to fast (5:20's finishing on 5:16)
150CD
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3,600yds

C • bitch work... 2

easy walking building to steady and then parked it for about 20min at 6:54pace before easy back down the same paces for CD. I think this is the longest I have ever ran on a t-mill. Watching the olympics and all the cars drive by in the rain. Counted cadence and always 47 (94rpm). R hip flex feeling sore/weak.

almost a week of being behind on sleep. Feeling it physically/mentally. not going to burn the candle at both ends...skipped masters and was in bed asleep before 9. Good call. Getting sick. Now TAIS is trying to get me to stay Friday too...until 8pm. They are trying to kill me.

i did eat better today...until about 3pm. I also spent less time in the DC but feeling like a failure today. frustrated and i think monique would say im a bit "pissy". Financial atomic bomb - got my Santa Barbara speed ticket to pay $390 and the ticket for riding my bike $450 broke my tooth that lost the crown and today I had another crown come off. Agghh.. Still do not know how much it is going to cost for both cars to get fixed and another $53 ticket back on the street. BUT that is just money.

eating and not sleeping enough got to me today. Finally got out to swim after going to two pools and waiting for the aqua aerobic fat crew to gum up the water and did a 500, 2x100 and got out. Didnt feel like "making" myself do a workout. and it stunk. All this is GOOD! I will learn some good lessions that I will learn from

Nutritional Excellence - CD's and practice
Heath is the foundation for fitness - health is wealth
I was much more motivated swimming at masters in the morning -swimming at night sucks, its cold and not as challenging and i dont get as much sleep. Swimming in a murky pool at the gym around some kook floating in the lane on some foam wiener is not motivating
I need to stick_to_the_schedule - too much compromise and mental energy and i end up doing less.
Setup the traininer but i am going to bed NOW

C • riding ticket... 4

maybe 5hrs of sleep if I am generous. Woke up dreaming of Jeff Kikawa and snowboarding. Weird. Feel my throat getting sick. Sitting in the data center is literally sucking the moisture out of my body. I need to minimize my time in there and focus on nutrition more this week.

much needed session. Foam roller session and them incorporated some of the new stuff that Doreen sent over. good stuff.
soleus-gastrog-hamstrings
wall-torso stuff
hamstring-opener

C • new stuff... 1

C • Foam Roller vs. ITB 1

Myrtl routine 1x thru w/ 15 each
2 rounds of Planks w/ EC progression flat and 15sec each position then 2x10 lunges

Ride to Hardy's from home. Same route as Sunday but I took some splits this time. I really like this route.

17min easy down to PCH -150watts/103bpm
24min steady patches on PCH w/ lights -202watts/126bpm
39min on the bike path no lights - 229watts/137bpm
32min on Katella with lights - 187watts/118bpm
42min in the canyon(jamboree to saddleback) no lights - 237watts/141bpm
8min downhill cool down to Hardy's - 189watts/122bpm

Going to try and do it once a week and I can extend it through Live Oak and down to Dana Point and beyond if I want.

Today I hit the first part of the path at mod-hard until the first bridge (285watts/144bpm) then settled into 213w/136bpm

Power numbers were up but so was HR numbers. Felt easy to keep it north of 200 and even 220's w/out loading at all in the legs. A little harder than I probably should have been riding but I felt really fresh not running/swimming before and I knew it was short and had to get to work, etc. Back to life at steady

Duration: 2:41:18 (2:47:27)
Work: 1829 kJ
TSS: 149.4 (intensity factor 0.749)
Norm Power: 214
Distance: 50.913 mi
Min Max Avg
Power: 0 464 191 watts
Heart Rate: 71 155 128 bpm

C • next week... 2

lunch run up the trail into whiting. Shorts, shoes, no socks, no watch no need. 78 and beautiful! Probably one of the best runs I have had in a while. Lush green through the oak trees contrasted by dark tacky singletrack dirt. Love it!!

Rolled up to steady and some fast feet on the way down but err on the side of too easy for HR. Tall spine, chin down. txt for time and guessing on distance but a lot of elevation. Then on to see Monique, snack and shower #3 for today before getting back to Toshiba.

solid sleep but I could have used a couple more hours. Had some DOMS yesterday but back to normal today. Sitting out at Toshiba until Wed w/ banker hours.

Out and back on Peters Cyn path BEFORE dark. Turned around at 20min but got a little quicker on the way back(uphill). Watch is dead and I broke the strap. Used phone for time and guessing on distance.

At Toshiba for day after support next three days. Low stress but not the best nutrition today. Packing a lunch for tomorrow. Calves still a bit sore when I'm leaning forward more.

--after swimming - R foot (same side i rolled my ankle) feels weak in my foot muscles. Going to go easy until the weekend on my feet.

Breastroke night. Was thinking about the lord lordy quote and just how all this breast stroke was going to help my race....then i talked myself into knowing it would not so I snuck in as much freestyle as possible.

300WU
8x50 breast drills
8x100 (75free/25b)
8x75 (b/f)
6x125 pulling (1-3 & 4-6 descending -all free)
6x50 on :50, :45, :40 (free)
100CD
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3,250yds

Slept in a bit and then to Upland to meet big P. Got out on the trails by M's parents after but this time we took a R to a new road. Big difference! Turned right into a 54min climb that got us 2,100+ feet of gain in 4.5mi. Quite the warmup in 80degree weather!

Found a ton of new trails, saw some deer and a red fox. Much more to scout out around this area....JHAR - you would love it and we can ride right from the Brisleys.

*watch died so I uploaded M's file

500WU
5 x 100 on 1:30 (~1:15)
5 x 50 descending
1,000 continuous (12:54)
100 easy
3 x 200 pulling
100 CD
-------
3,050yds

On the way home. 1K time was 6sec less than last time (same pool) but RPE was higher this time. Fatigue and poor pacing for RPE. Around 600-800 had to take a breath every stroke for about 3-4 strokes. Maybe 3 times and then settled into more of a glide and tight core. Last 200 was smooth.