Training Log Archive: LiveWideLoveDeep

Woke up and started unloading the bikes from yesterday and decided to go for a spin before it got hot. No breakfast and maybe 200 calories from yesterday. Rolled down PCH and got a ice mocha at CDM and a txt from James. Forgot they were riding to Revo! Kept heading south and turned into a longish ride.

Legs/body felt like junk at first but felt better the longer I rode. HR about 10 beats higher all day for the same "normal" watts. Still no real hunger and the legs felt like i had no glycogen. . . probably didnt! Ate a laura bar and had a Acai drink at Revo and half a bottle of Vitargo. Not a log of hunger.

Rode from Revo up G latern, Antinio and at the 4hr mark split from Monique. Saved the best part of the ride for the end. Heat, climbing, intensity... Monique headed to the Hardy's and I headed for the 100 degree canyon. Nothing like some hill repeats 4.5hrs into a ride in triple digit temps to make you want some popcorn! 3 Repeats up Robinson's climb on the way out
7:12@274w avg - 151bpm
7:22@269w avg - 155bpm
7:22@270w avg - 159bpm

tried 3 different climbs. 1st building w/ selective cad/seated/aero but holding back in the start. -2nd tried to keep in all in the big ring and in the aero bars. -3rd tried starting fast and hold it under 160 but had to back way off. All efforts tried to keep it under 160bpm until the last turn and then just focused on keeping it over 400w to the finish. Last one hit 175bpm max. Higher than my HR has been on the run or bike for a long while!

Rolled up Live Oak and cool down to the Hardy house. Melted. Hard to get HR under 140bpm after the repeats.

C • good times... 1

Hung out at the Hardy party for a while and then headed out for a run when we got back. M dropped me off at the stables and parked it at Bolsa to meet up. After the last two weeks of "mountain running" at 7,500' the miles clicked by pretty fast today.

Legs felt MUCH better running than on the bike today. Still no real hunger so stopped for a 12+ calorie Chipotle burrito before the run. Kept the early miles easy and I figured I could use the calories after the first hour. Not the best think on an empty stomach but good training....i guess. Kept HR UNDER 150bpm and just floating. Ready to run all night. Got to the bolsa (flat) wetlands at 8 miles and rolled an easy mile (trying to get HR to drop to the 130's) and then picked it up to steady again.

Unfortunately, I didnt realize just how dark it got out there with no lights. BLACK! Had to yog/walk the last mile up to the car in the dark. Bummed because I wanted another 2.5hr run and wanted to hit 20miles or so but probably for the best.
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Easy run and solid easy week. Besides today I kept the weekdays ~under 2hrs total volume, more swimming (less running/biking) and one day a full zero w/ 20hrs of sleep. True rest day! Feel totally recovered from getting sick and ready to hit a solid week next week and start the plan.

Down at the Walshes after swim/dinner. Ate salmon for dinner and swallowed some water swimming but I dont know what got me sick...Last time(before O-Side) I had salmon at a restaurant and got sick. Same issue!

Woke up at 3am a bit sweaty and starting stretching, etc. Couldnt sleep. We were set to ride Palomar all day. 5am started feeling sick and puking a bit. Sucks. Again a few chucks before we left there place and M drove to the start so we could meet Art. Felt jacked. Puked a couple more times on the way home until I was dry heaving and a big ball of yellow bile and then just some major pregnancy pushes. not fun.

Slept on the way home. Slept at home til 5ish. Woke up and tried to eat, watch the TDF but could lift a limb. Exhausted! Woke up again at 10pm and had a toast and water. Woke up again the next morning at 8am. 20+hrs of sleep. Solid rest day!

HOT! Parked at the duathlon start and ran down the bike path single track and back up. HR high and melting like a pig in the oven.

Quick MTB ride after run. Headed up and looped through Whiting but pretty dehydrated from the run. Spinning in the small ring and my HR in the 140's. Heat Stress! Wore a had under my helmet because I didnt want to burn my bald head but I think it added to the heat. Dropped into Cooks corner for some water and felt faded! Cut ride short anyways to get down to the Walshes for run #2 and swimming but got stuck in traffic.

Fun swim 1 the Walshes at Moon Beach something. Colder water and a good setup with the buoys. Basically two B's about 200-300yds apart and maybe 8-1K off shore (u know the distance James?).

Swam out and a couple back and forth between the buoys and then followed a pack of guys in for a full lap. Beach section between laps. Then did two more full laps solo just picking up the pace a bit. Great diversity from swimming out against the waves, rollers between the buoys and the a push and tumble on the way in. Felt strong in the waves and not sore from yesterday.

Same cap of 155bpm but only looking at HR again on watch. Didnt realize until I downloaded that I started a bit faster but really struggled to keep HR down in the first few miles and just had to slow down more and more. Felt like my second lap around! I'm proud of myself for sticking to my HR and not my pace! It was not easy until the walk break but I must remember I am increasing volume not intensity...not everyday can be a PB.

Post Mammoth camp and 3 weeks of "camping". Legs felt heavy from the hike/fatigue and started run at 8am. No water, no cals. Blazing hot and I think I burned my bald head! No running yesterday, 24 in the last 7 / 31mi running.

7:24/138, 7:05/152, 6:49/155, 6:41/157, 6:59/156, 7:34/153(30sec walking), 7:03/155, 7:14/155, 7:08/153, 7:08/156(.75mi)

C • no h2o & cals 7

CDM swim after work. Got there early enough to still see a million people on the beach. HOT day out... Ready to swim longer and pulled a UD bottle out to the furthest buoy w/ Vitargo and Nuun for between laps. The goal was distance not speed. That became obvious after the 6th lap!

First lap out to the square, tie up bottle and a lap around the square ~1000
(made few stops just warming up)
Then two laps non-stop around the square ~1600
Stopped for a drink and talked to M.
Then two more laps non-stop around the square ~1600
Stopped for another drink and put on the band.
Made it 3 buoys before taking it off and then finished out another two laps non-stop ~1600

Lap 7 started picking up the RPE and in and out of the tri club swimmers. Felt biceps start to go first but changed up stroke and then was fine.

One more lap non-stop holding fastest pace possible and actually got in to a good rythm. Everyone was already out of the water and it was calm. Warm and flat on the inside buoys and waves and cold on the outside. Good training. Out to the last buoy to get my bottle and then in w/ lap 8. ~1200

Distance Guess...
8 laps(800 each) =6,400 + in and out (400) = 6,800 + last b to get bottle (200) = 7K(yards?)
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3.97 miles

Distance day. Tried to stick around for the next practice. Will build into 2 sessions over the next couple weeks. Swam a lane down and led it out. Much better pace and pulling.

Coach Jim
300
2x100 building, 200 steady for time
2x100, 200, 2x150, 300, 2x200, 400
2x150, 300, 2x100, 200

Coach Mike
2x50, 100
2x50, 200
2x50, 300
100 CD
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4,200meters

EASY recovery spin w/ M on the beach loop. Nice hot day out! Millions of people at the beach...

"Doing what you love is the cornerstone of having abundance in your life."~Wayne Dyer

2x(100, 50/50kick)
4x50 bookends
lined up 10 lanes wide off the blocks-
6x(50 sprint from blocks, 150 swim steady)
:31, :31, :30, :34(fly-faded in the last 7meters), :31, :30
100 mixed
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1,900meters

Slept in a bit and hung w/ big M today and a bit late to masters. Could have used 1,100meters more of a warm up! Everyone is getting ready for the next few meets so it was some speed spots for today. Gotta get up to PVP later today. Eating good.

Working til just before 7pm in palos verdes but packed the bike just in case. Took the Clancy route up the library and down Hawthorne and flipped it.

15min building back up. Kinda wanted to see what a 5min/25w step felt like...I may have been better off not knowing!

245w@122bpm>279w@137bpm>317w@150bpm 15min continuous effort

Felt some lactate starting at about 150ish but nothing long enough to feel it. Testing the EC way scares me a bit!

Got lost heading back and ended up by the 405 and Crenshaw? Easy spin the rest of ride.

Felt like going for a t-run in my newtons....so i did. Up the path and back down the streets in the dark.

Back in the oxygen rich moist air.... Next week will be the judge of the "camp success" of the last few weeks. Off to a good start this week with this run.

Started first mile and just tried to keep HR under 130bpm running. Didn't think it was possible but rolled out a ~8:50ish 124bpm mile. Fun game to play!

Then ran 3 miles keeping HR in the 130's at 8:15min/mi pace. That was basically my steady pace prior to the 30/30 but at a 150-155bpm HR range. Lots of improvement still underway...I think my body became a fan of running today.

Put on the B70 Nero for the first time. Snug! Feels like it works but pool feels short. Learning and applying the process. Knocked it out and then a massage. Quality day of training and setting up good to do some real work.

500
100, 200, 300, 400, 500, 400, 300, 200, 100
500 pulling
100
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3,100yds