Training Log Archive: LiveWideLoveDeep

Lazy day at home with Monique. Got a lot of "stuff" done and then walked around some shops. Tried to take a nap but just did some stuff for work and on my website, etc. A week of not sleeping good and all the driving just made me opt for a zero and getting ready for the week. Feel the balance muscles from MTB for sure and just didnt feel like getting out and getting after it.


Looked up driving from just this week...grnar!

Driving directions to Huntington Beach, CA
1,328 mi – about 23 hours 21 mins (up to 1 day 3 hours in traffic)

Late to bed again but got up early enough to hit masters on the way to SD. Its been WAY too long since I have been to masters and basically got my @ss handed to me. I like it! Solid session with lots of hard efforts

90min session but got out early to ride using the last of the main set as a cool down. 5x400

250WU
4x100 as 50drill/50free
2x200 building
400 fastest avg
2x200 alt every 50 3stroke/5stroke breathing
4x100 (IM then 3 as cool down)
-------
2,250yds

This is what i love about trail time. Awesome summer day with a crew of great people and awesome trails, views, FUN!



First time for me out at Lake Hodges and wont be my last. Perfect spot for long runs going into Kona and should be nice and hot in a few months

Run a bit after ride and talking in the parking lot. Headed out with James and rolled my L ankle over a rock w/in the first min or so. Lame! Got a bit of shock and walked before running again. Felt a little swollen later but I didnt go down and it feels fine today (sunday).

Turned around at 20min and picked up the pace over a few spots on the way back. Getting hot. Super fun day all around going to Stone after and getting to hang out with everyone. I love summer!

C • it's just beginning! 1

Easy spin around the local loop w/ M. Nice pace and day just rolling at Monique speed and a stop to get coffee on Main st.

C • Tony Ellsworth's place 4

CDM w/ Keevin and the tri clubs. I have got in more "work" than ever this week. HUGE miles on the road drving but a huge productive week already. GREAT news all day long from various people. Awesome!

Swam the zig zag buoy same as last time but got out and ran on the beach between to stay warm and avoid the sun on the swim back. 3 laps of it pretty much non-stop. I LOVE swimming.

gnarly burning of the candle at both ends... Got back to the hotel in Fresno last night after midnight and up before 6am w/ no alarm clock to get down to Bako for a swim before working all day. Cut over at 5pm tonight back up in Delano and then drive home. Lame!

Stoked to get into one of my favorite pools tho

500WU
100,200,300,400,500
500 mixed
5x100 on 1:30
5x200 as pull/band,pull,pad,fins,free
100CD
--------
4,100yds

C • long days 2

ride! Finished up the install just after 6:30 and drove down to bako to hit the bike path before dark. Just easy 10min warm up and then i was going to put in a few 5 or 10min efforts.

5min@256w with some stops for the turns and rolled into the next.
The hit 5min, 10min and moved it to 20min building. Stopped pedaling for some bridges and such but made it out to the end before I had to turn around. Moved watts from 294 for the first 10min to 350w for the 2nd 10min. Wish I had more road to keep going! Legs felt awerrrsome.

New CP20 of 322watts/326norm - previous was 290w norm up GMR at an "all out" effort. I need to get back to GMR to baseline it up again!

easyish for about 10min and then met up with some Spaniards on the way back.They were in a rotation on one side and I was solo on another. Lost them on three climbs hitting over 550w and then celebrated with a sprint down the river path hitting 836w seated. Fast is fun!

Quick run in the sunset. Tried to run on the dirt path on the side as much as possible. Calves a bit sore from yesterday but feeling good running and 3-4min into forgot about the ride residue.

+++
day 1 - Driving home felt the "cusp" of it all. i am at the airport of life and i dont know where i am going but i know we are getting aboard for the change...i hope it is nice. open, intrigued and falling into place. This week has been successful "work" output on all fronts. Branding, paradigm, arranging the W's. meeting, data center tomorrow and finalize planning w/ M on Friday. Easy next two days training.

Up late again working and driving. Its going to be a long week getting it all in and my mind is pretty positive it will be an experience...A positive one!

First real longer run and poker paced it starting real slow and walking a bit. Wore compression socks and felt good until about mi 4 and I started to get the same spot on my L IT band irritated. Same as when I wore them in St George. Took them off and was fine after. 3rd time wearing them and all good for under 5 miles. No need for them running and will prob just use them for recovery from here on out. Felt solid after a warmup and quads and calves feeling stronger than ever. No weakness in pushing the pace.

big bonk! Not sure if I have ever bonked like this before. Rushing to get in a ride later in the day after work and I only had 1 lunch. Had 1/2 bottle of V in on my bike, 1bar and a bottle of nuun. Used that up in the first hour and then it was a long ride.

Tried to make a loop but got lost and ended up being much longer than expected. Prob because I was going so slow too but m legs still had some power. Steady is still on the move up but I got pretty weak minded at the end. Eyes and thought I was going to crash from vision, etc. So stoked to make it back to town and get some bars and chips! Felt like I rode 150 miles or more.

Felt much better after getting food in the last 30min and then after later in the night. Next morning I feel ready to rumble again!! Just behind on sleep from hotels and driving. Good learning in there!

the gnar I knew was coming. Up late last night and drove to stay w/ Lesley to break up the drive. Got in and to bed by about 1:30am. She was up at 4am and I loud! I was on the road again by 6am. Got in my meetings and training and passed out at my hotel. Got up...pee back to sleep for another 1hr+ and didnt even know it.

Felt better after some sleep and so pleased w/ the food M packed. Got a quick swim around the zoo at the pool at all easy pace/drills

500, 10x100
-------
1,500yds

Back to strength training! Hardest I have hit weights in a while but still pretty easy efforts. All 15-20reps 2 sets.

moon squats(3x) then w/ DB presses, curls, tri ext
db bench/bar bench (12lbs and only 1 set)
50lbs IN's and OUT's
row and cable pull downs
leg ext and leg curls
worked in core between all sets. 4 variations for abs...blasted more than anything else.

Hopped on the tready right after leg pump. walked the first lap and 1/2 of last lap as WU and CD. Then just rolled to steady and kept it there. Place was shutting down but I felt really good running. Shoes are so comfy. Counted cad ~92rpm