Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 18, 2010:
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Sunday Apr 18, 2010 #
Road Bike (B2) 2:00:00 [3] 33.54 mi (16.8 mph) +1823ft
slept:6.0
Still got back a bit late yesterday and the plan was to meet up w/ the OCMultiports crew for the double brick workout. Transition was down off of El Toro/Jeronimo - Up bike path and back
Over 18 hours of training in last 3 days with about 10 hours of sleep. Not a good ratio!
We got up early and did the first round and then decided to do the bike and just extend the run and not do the second round. I was not planned or maybe not smart to knock out back to back centuries and I didnt want to do another "not smart" move by cranking out a 6 hour brick. I could still do one round at quality and spend more time running. I would save the second round for the race.
Glad we got up early and did the first round. I need to get up early and got it done early. Was home by 11am and took almost a FOUR hour nap. YES!
Legs felt good on the bike. My taint, wrists, etc were feeling it. I would really like to see what I can do on the bike with some big rides like this...I feel better each day BUT didnt push it at all today. Just chatted w/ the guys used it as a warmup and then waited for the run.
Duration: 1:58:48 (2:04:09)
Work: 1324 kJ
TSS: 102 (intensity factor 0.718)
Norm Power: 205
Distance: 33.54 mi
Min Max Avg
Power: 0 398 186 watts
Heart Rate: 0 240 111 bpm
Over 18 hours of training in last 3 days with about 10 hours of sleep. Not a good ratio!
We got up early and did the first round and then decided to do the bike and just extend the run and not do the second round. I was not planned or maybe not smart to knock out back to back centuries and I didnt want to do another "not smart" move by cranking out a 6 hour brick. I could still do one round at quality and spend more time running. I would save the second round for the race.
Glad we got up early and did the first round. I need to get up early and got it done early. Was home by 11am and took almost a FOUR hour nap. YES!
Legs felt good on the bike. My taint, wrists, etc were feeling it. I would really like to see what I can do on the bike with some big rides like this...I feel better each day BUT didnt push it at all today. Just chatted w/ the guys used it as a warmup and then waited for the run.
Duration: 1:58:48 (2:04:09)
Work: 1324 kJ
TSS: 102 (intensity factor 0.718)
Norm Power: 205
Distance: 33.54 mi
Min Max Avg
Power: 0 398 186 watts
Heart Rate: 0 240 111 bpm
Running (T-Run) 1:16:40 [3] 10.44 mi (7:21 / mi) +1329ft 6:33 / mi
shoes: Brooks Ghost
Up and out of the park right up the bike path into Whiting and back. "Just a 10 mile run"
I realized that the POSITIVE of my lack of sleep and the recent miles on the bike were PERFECT for this run. I had a good fatigue going...but I was not shelled at all. Felt good to run. I could not "hurt" myself at this point and starting with 5 miles of climbing and this much sleep dep/fatigue may have been a great way to simulate the 2nd lap at St. G. Ran w/ fuel belt. Quads felt strong on the downhill and not a single niggle
7:42/130bpm, 7:35/146, 7:24/152, 7:25/151, 7:41/151, 7:23/150, 6:59/150, 7:08/151, 7:03/150, 6:46/152
I didnt look at my HR for zones. Just ran by feel and took a walking break every mile. Mentally and physically on the same level. Awesome. Really stoked to see the pace and know it was nothing fancy. Just a formality at this point. . . The_Hay_Is_In_The_Barn!!!
I realized that the POSITIVE of my lack of sleep and the recent miles on the bike were PERFECT for this run. I had a good fatigue going...but I was not shelled at all. Felt good to run. I could not "hurt" myself at this point and starting with 5 miles of climbing and this much sleep dep/fatigue may have been a great way to simulate the 2nd lap at St. G. Ran w/ fuel belt. Quads felt strong on the downhill and not a single niggle
7:42/130bpm, 7:35/146, 7:24/152, 7:25/151, 7:41/151, 7:23/150, 6:59/150, 7:08/151, 7:03/150, 6:46/152
I didnt look at my HR for zones. Just ran by feel and took a walking break every mile. Mentally and physically on the same level. Awesome. Really stoked to see the pace and know it was nothing fancy. Just a formality at this point. . . The_Hay_Is_In_The_Barn!!!
Saturday Apr 17, 2010 #
Road Bike 7:30:00 [3] 101.0 mi (13.5 mph) +11819ft
slept:4.0 weight:149lbs
We planned to go and ride w/ Doreen BUT i got carried away on my ride last night and after T-Run, food we didn't go out there last night. I was in bed after midnight and up at 3:30am this morning. LAME! We jumped into our first century and it was quite the day. Less than 12hrs between unplanned 100 milers.
Palomar, Cole grade and a bunch of nasty climbs all day on the tri bike. Lots of standing...more details later. I need sleep
Forgot my SRM head unit. Forgot to start GPS a few times after stops but still shows some good climbing. Actual (Total Time) was over 9hrs. Ride time was probably closer to 7hrs.
Did a few climbs ahead of the girls early in the day but after Palomar Monique schooled us good. I have never stood so much and taking this on with my tri bike was "an effort". Big gear work all day long.
I took the Palomar climb in splits. 30min mod-hard/hard, 5min easy repeat. I started out along and got caught by a team of riders. I thought it would be good to keep pace and get on their wheel. They did not inform me they were time trailing. They were standing a lot! I tried to stay in my aero bars as much as possible and gave myself a break to the hoods when they stood. The group split and I pulled up to ride with them. One by one they started to pop. This was cool! 3 guys and we chatted a bit and then one guy launched an attack. I went with. We went on for about 15min and I just sat on his wheel and would roll up next to him to chat. Then he blew big time and I still had 8min left in my interval so I stood and cranked it out. Climbing is fun!
5min easy was easy. 5min easy was about 5.5mph climb. Got to the top in 1hr 18min. Just 3min off of my PR at a 167avg HR all out last summer. Not bad! I would like to see what I can do post-IM on my road bike. Soon.
Ate like a pig and made TONS of stops all day. Boredom and overstocked aid stations all over the place. I have no regrets for not doing a "century ride" ever. If THESE people can ride 100 miles then I can do an Ironman.
Need sleep.
Duration: 9:18:08
Distance: 97.217 mi
Elevation Gain: 11819 ft
Elevation Loss: 11807 ft
Min Max Avg
Speed: 0 42.7 14.6 mph
Pace 1:24 0:00 4:06 min/mi
Altitude: 246 5316 1661 ft
Palomar, Cole grade and a bunch of nasty climbs all day on the tri bike. Lots of standing...more details later. I need sleep
Forgot my SRM head unit. Forgot to start GPS a few times after stops but still shows some good climbing. Actual (Total Time) was over 9hrs. Ride time was probably closer to 7hrs.
Did a few climbs ahead of the girls early in the day but after Palomar Monique schooled us good. I have never stood so much and taking this on with my tri bike was "an effort". Big gear work all day long.
I took the Palomar climb in splits. 30min mod-hard/hard, 5min easy repeat. I started out along and got caught by a team of riders. I thought it would be good to keep pace and get on their wheel. They did not inform me they were time trailing. They were standing a lot! I tried to stay in my aero bars as much as possible and gave myself a break to the hoods when they stood. The group split and I pulled up to ride with them. One by one they started to pop. This was cool! 3 guys and we chatted a bit and then one guy launched an attack. I went with. We went on for about 15min and I just sat on his wheel and would roll up next to him to chat. Then he blew big time and I still had 8min left in my interval so I stood and cranked it out. Climbing is fun!
5min easy was easy. 5min easy was about 5.5mph climb. Got to the top in 1hr 18min. Just 3min off of my PR at a 167avg HR all out last summer. Not bad! I would like to see what I can do post-IM on my road bike. Soon.
Ate like a pig and made TONS of stops all day. Boredom and overstocked aid stations all over the place. I have no regrets for not doing a "century ride" ever. If THESE people can ride 100 miles then I can do an Ironman.
Need sleep.
Duration: 9:18:08
Distance: 97.217 mi
Elevation Gain: 11819 ft
Elevation Loss: 11807 ft
Min Max Avg
Speed: 0 42.7 14.6 mph
Pace 1:24 0:00 4:06 min/mi
Altitude: 246 5316 1661 ft
Swim (Easy) 40:00 [2] 1.08 mi (37:02 / mi)
Swim on the way home. Felt good to swim and get loose.
500
6x50 drills
5x200 pulling w/ band
100 easy
-------
1,900yds
500
6x50 drills
5x200 pulling w/ band
100 easy
-------
1,900yds
Friday Apr 16, 2010 #
Note
slept:8.0
good morning!
did you guys see this? http://www.attackpoint.org/widget/setup.jsp
you know you want one for your blog ;-)
did you guys see this? http://www.attackpoint.org/widget/setup.jsp
you know you want one for your blog ;-)
Road Bike (B2) 5:36:00 [3] 103.0 mi (18.4 mph) +4723ft
ahr:120
got my 2 email boxes down to under 10. Mission accomplished. Big day of getting stuff like that done and glad that Keevin got me to get out for a ride. Grabbed my stuff and I am glad I packed some trail mix and a banana.
Just out for a ride and had my SRM set on interval so I had no idea how long or miles I was riding until I downloaded. Took my time, made some stops and just cruzed... I knew it was over 4hrs but I had no idea I got in a hundie...COOL! It usually takes me over 7+ hours. This is #10 so far (8 since November) and I didn't even know it.
We rode down PCH and up the bike path and then Keevin turned back and I just kept ridding up and through the canyon, live oak, climbed Robbinsons and headed back down Portola (saw some dirt bike jumpers), Bake, Irv Blvd, Jeff, Culver (saw a huge snapping turtle the size of a med pizza and he slid all the way down to the water when I rode by...Cool!) and then hit back bay, PCH.
Legs felt kinda awesome....the entire ride. I tried to keep out of the 3XX range but it was hard not to spin over 200w. Had some efforts where I used the laps on the file but kept HR under 125bpm for most of the ride. Easy!
-----------
45min between 150-200w
2:16 between 200-250w
1:24 between 250-300w
15min between 300-350w
(CP60' at 244w/256norm w/ 136bpm avg)
-----------
First 1hr w/ Keevin 190w
-----------
at 2.5hrs into the ride
Canyon 30min@265w 136bpm avg
-----------
at 3hrs into the ride (rolling from above)
Live Oak to Robbinsons 52min@238w 131bpm
(did the entry to LiveOak all standing 6:38/269w/144bpm)
-----------
at 5+hrs into the ride
UCI to backbay 21min@281w 143bpm avg
-----------
last 45min cool down on PCH at 205w/119bpm
Duration: 5:36:51 (6:12:59)
Work: 4095 kJ
TSS: 359.4 (intensity factor 0.8)
Norm Power: 228
VI: 1.13
Distance: 102.716 mi
Min Max Avg
Power: 0 2470 203 watts
Heart Rate: 0 240 122 bpm
Just out for a ride and had my SRM set on interval so I had no idea how long or miles I was riding until I downloaded. Took my time, made some stops and just cruzed... I knew it was over 4hrs but I had no idea I got in a hundie...COOL! It usually takes me over 7+ hours. This is #10 so far (8 since November) and I didn't even know it.
We rode down PCH and up the bike path and then Keevin turned back and I just kept ridding up and through the canyon, live oak, climbed Robbinsons and headed back down Portola (saw some dirt bike jumpers), Bake, Irv Blvd, Jeff, Culver (saw a huge snapping turtle the size of a med pizza and he slid all the way down to the water when I rode by...Cool!) and then hit back bay, PCH.
Legs felt kinda awesome....the entire ride. I tried to keep out of the 3XX range but it was hard not to spin over 200w. Had some efforts where I used the laps on the file but kept HR under 125bpm for most of the ride. Easy!
-----------
45min between 150-200w
2:16 between 200-250w
1:24 between 250-300w
15min between 300-350w
(CP60' at 244w/256norm w/ 136bpm avg)
-----------
First 1hr w/ Keevin 190w
-----------
at 2.5hrs into the ride
Canyon 30min@265w 136bpm avg
-----------
at 3hrs into the ride (rolling from above)
Live Oak to Robbinsons 52min@238w 131bpm
(did the entry to LiveOak all standing 6:38/269w/144bpm)
-----------
at 5+hrs into the ride
UCI to backbay 21min@281w 143bpm avg
-----------
last 45min cool down on PCH at 205w/119bpm
Duration: 5:36:51 (6:12:59)
Work: 4095 kJ
TSS: 359.4 (intensity factor 0.8)
Norm Power: 228
VI: 1.13
Distance: 102.716 mi
Min Max Avg
Power: 0 2470 203 watts
Heart Rate: 0 240 122 bpm
Running (T-Run + Strides) 25:00 [3] 3.62 mi (6:54 / mi) +220ft 6:32 / mi
shoes: Brooks Ghost
Transition Run...felt fresh as the morning sun...running is FUN! Now my day is done.
6:57/140bpm, 6:32/154, 6:33/157
Quick one just round the hood blocks for 20min and then 5x strides.
6:57/140bpm, 6:32/154, 6:33/157
Quick one just round the hood blocks for 20min and then 5x strides.
Thursday Apr 15, 2010 #
Swim (OpenWater) 1:00:00 [3] 2.7 mi (22:13 / mi)
CDM open water swim w/ Keevin and the tri club after a big day of work. Cold out and some good waves! Feeling much better in open water and with the suit on. Did the same route and laps as last time(April 4th).
4 total (~10-12min each and 10-15sec rest between).
Steady around the 5 buoys and picking it up to mod-hard between the 2-3 on the way out and on the way back. Felt better and faster on the recovery after the pickups. Wanted to do 6 laps this time but EVERYONE went in during my 3rd lap. I called it good and did a cool down on the way in.
http://chuckiev.blogspot.com/2009/06/science-of-ta...
"Maintain, but don't expect to build. That's what tapering means"
4 total (~10-12min each and 10-15sec rest between).
Steady around the 5 buoys and picking it up to mod-hard between the 2-3 on the way out and on the way back. Felt better and faster on the recovery after the pickups. Wanted to do 6 laps this time but EVERYONE went in during my 3rd lap. I called it good and did a cool down on the way in.
http://chuckiev.blogspot.com/2009/06/science-of-ta...
"Maintain, but don't expect to build. That's what tapering means"
Wednesday Apr 14, 2010 #
Note
slept:8.0 weight:152lbs
up late(r) w/ dave over last night. Good times. Busy day at work AND its the inspiration machines bday. Only long run scheduled so may hit it at lunch.
Running (Long / Hills) 1:50:00 [3] 13.27 mi (8:17 / mi) +2279ft 7:08 / mi
shoes: Avia Stoltz
Last long run in the hills....for now.
El Moro top of park, fenceline down I Think I Can to the front and back up.
Felt AWESOME! Didnt crush myself and starting w/ the downhill made poker pace easy...really getting a good feel for pacing. Glad I got to do the same loop a couple of times now. Last time I went down I Think I Can I had to stop a few times b/c of my quads. I was floating all day and felt at times like I could run to San Francisco. I love running!
Solid finish and just dreaming of knocking out a good 10K after 3hrs of running. Its going to be brutal. Can't wait!!
+++
I think that Oside reset my perception of RPE or maybe I banked the fitness from it and the training. swimming at 1:15 per 100 "feels" easy...~215watts feels easy...running 7:30 pace feels easy!! All day long.
just realized im 50 and fabulous in the last 7 days running. When is taper time?
El Moro top of park, fenceline down I Think I Can to the front and back up.
Felt AWESOME! Didnt crush myself and starting w/ the downhill made poker pace easy...really getting a good feel for pacing. Glad I got to do the same loop a couple of times now. Last time I went down I Think I Can I had to stop a few times b/c of my quads. I was floating all day and felt at times like I could run to San Francisco. I love running!
Solid finish and just dreaming of knocking out a good 10K after 3hrs of running. Its going to be brutal. Can't wait!!
+++
I think that Oside reset my perception of RPE or maybe I banked the fitness from it and the training. swimming at 1:15 per 100 "feels" easy...~215watts feels easy...running 7:30 pace feels easy!! All day long.
just realized im 50 and fabulous in the last 7 days running. When is taper time?
Road Bike (Aerobic) 52:46 [3] 13.32 mi (15.1 mph)
Aerobic ride with a handful of high cadence and some one leg to 40 count. M's Bday and lots of food. Good times. Open water swim tomorrow
Duration: 52:46 (53:38)
Work: 579 kJ
TSS: 42.2 (intensity factor 0.693)
Norm Power: 197
Distance: 13.324 mi
Min Max Avg
Power: 0 368 183 watts
Cadence: 29 194 91 rpm
Duration: 52:46 (53:38)
Work: 579 kJ
TSS: 42.2 (intensity factor 0.693)
Norm Power: 197
Distance: 13.324 mi
Min Max Avg
Power: 0 368 183 watts
Cadence: 29 194 91 rpm
Tuesday Apr 13, 2010 #
Note
slept:9.5 weight:151lbs
Felt AWESOME yesterday. Wanted to crush it all day long. BUT I didn't!!
Big day at work and then massage w/ Paula. She bumped me to 90min again for free. So lucky! Decided to cut out workouts/work after and just went food shopping, ice bath and in bed by a little after 8pm. I didnt NEED it but did it. HUGE. Huge sleep, good food SUPER amped. I want to do an IRONMAN RACE!
Big day at work and then massage w/ Paula. She bumped me to 90min again for free. So lucky! Decided to cut out workouts/work after and just went food shopping, ice bath and in bed by a little after 8pm. I didnt NEED it but did it. HUGE. Huge sleep, good food SUPER amped. I want to do an IRONMAN RACE!
Swim (5432) 1:00:00 [3] 1.7 mi (35:18 / mi)
Found a new pool on my way down to San Diego. YMCA off of Crown Valley with killer ridding/running right from the parking lot. My next ironman training is getting a big upgrade!
Last ride I was questioning if my powermeter was broken. Today I thought the clock was slow. Hmmm. Cool beans
500 mixed
5x100 all below 1:15
400
4x100 all below 1:13
300
3x100 (1:08, 1:08, 1:05)
200
2x100 (1:05, 1:03)
200 CD
--------
3,000yds
All on 15sec rest. Solid swim. Heading down to Walsh world.
Last ride I was questioning if my powermeter was broken. Today I thought the clock was slow. Hmmm. Cool beans
500 mixed
5x100 all below 1:15
400
4x100 all below 1:13
300
3x100 (1:08, 1:08, 1:05)
200
2x100 (1:05, 1:03)
200 CD
--------
3,000yds
All on 15sec rest. Solid swim. Heading down to Walsh world.
Running (Steady) 50:00 [3] 6.47 mi (7:44 / mi) +743ft 6:58 / mi
shoes: Avia Stoltz
keeler trails and running w/ James on some trails. Steady pace and felt the effort from the faster 100's earlier. Swimming is a diff fatigue for sure. Legs felt good running and zero issues w/ calves, ITB, etc. Just drafted behind James the entire time and chatted. FUN!
Road Bike (B2) 1:38:00 [3] 28.16 mi (17.2 mph) +1136ft
Ride after driving up into the dark. Dropped down San J and looped the back bay and then out on the river trail and back. Cold! Did a few top of steady/mod-hard pushes on the bike path on the way back and a big gear one in the back bay loop heading back. Feeling good but saved the legs for the long run tomorrow
Duration: 1:38:06 (1:45:08)
Work: 1097 kJ
TSS: 93.1 (intensity factor 0.755)
Norm Power: 215
VI: 1.15
Distance: 28.158 mi
Min Max Avg
Power: 0 449 186 watts
Duration: 1:38:06 (1:45:08)
Work: 1097 kJ
TSS: 93.1 (intensity factor 0.755)
Norm Power: 215
VI: 1.15
Distance: 28.158 mi
Min Max Avg
Power: 0 449 186 watts
Monday Apr 12, 2010 #
Note
slept:9.5 weight:151lbs
Solid sleep. Felt awesome this morning and really happy. Driving to the office to work. Good time w/ M this morning and good bk#1.
Swim (24hr Metro) 1:00:00 [3] 1.93 mi (31:05 / mi)
Quick SBE lunch swim after 15-20min in the sauna stretching. Glad I started w/ the pulling gear and band. Really felt the muscles from my fingers and arms to my back on the last 600yds.
500WU
200, 300, 400, 500 w/ pulling gear & band -5 stroke breathing
500, 400, 300, 200 free
100 CD
--------
3,400yds
500WU
200, 300, 400, 500 w/ pulling gear & band -5 stroke breathing
500, 400, 300, 200 free
100 CD
--------
3,400yds