Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jul 25, 2010:
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Sunday Jul 25, 2010 #
Swim (LCM Meet) 1:30:00 [4] 2.0 mi (45:00 / mi)
Swim Time!
Started things off with the 800 meter today. Got in a good warm up and then put back a red bull about 3min before the start. Yikes! After seeing how even the 1500 meter splits were yesterday I though I would mix it up today a bit... It hurt! Started off the first 50 w/ a 34sec split, 1:13 for the first 100 and then realized the next 700 was going to feel long... Finished in 11:20
The rest of the meet kinda went like that...Had a break in the middle so got in a trail run and caught them announcing my name for the 200 free while we were walking in eating sandwiches. Changed, hopped on the blocks and blasted off. Exciting!
Ended with some all out efforts in the relay races (my favorite part of the meet) and NOVA won the meet. Cool! I got a few 2nd places and a 3rd but learned a lot and got to check some efforts at speed limit! Next weekend will be a god check for swim distance!
Started things off with the 800 meter today. Got in a good warm up and then put back a red bull about 3min before the start. Yikes! After seeing how even the 1500 meter splits were yesterday I though I would mix it up today a bit... It hurt! Started off the first 50 w/ a 34sec split, 1:13 for the first 100 and then realized the next 700 was going to feel long... Finished in 11:20
The rest of the meet kinda went like that...Had a break in the middle so got in a trail run and caught them announcing my name for the 200 free while we were walking in eating sandwiches. Changed, hopped on the blocks and blasted off. Exciting!
Ended with some all out efforts in the relay races (my favorite part of the meet) and NOVA won the meet. Cool! I got a few 2nd places and a 3rd but learned a lot and got to check some efforts at speed limit! Next weekend will be a god check for swim distance!
Running 1:18:00 [3] 10.2 mi (7:39 / mi) +1437ft 6:45 / mi
shoes: Addidas DC
Could not ask or have planned a better run. We drove one block north and on the right was a parking lot for the Fullerton loop. Awesome! Hopped out and hit the trail. I have only ridden the loop at night so got lost a few times but fun on the trails and the miles just ticking by... Ankle sorted itself out and felt perfect by the end of the run.
Some negative decoupling in the first few miles as we started the run less than 10min after the 800meter swim. Interesting to see it work out. Made it over 50mpw for running and safe and easy even w/ kankle issue. Stoked!
Some negative decoupling in the first few miles as we started the run less than 10min after the 800meter swim. Interesting to see it work out. Made it over 50mpw for running and safe and easy even w/ kankle issue. Stoked!
Road Bike 3:00:00 [3] 45.0 mi (15.0 mph) +2161ft
Good ride with M after swim meet looping the BB and heading up into Irvine and climbing to the end of Portola and back. Rolled through some hoods in Irvine looking at pads and saw Terry Walker running on one of the paths. So inspirational!
Monique is getting strong! She put in a monster ride yesterday and was riding with me the entire time while I was holding around 200w. Started to lead her up the end of Portola pacing ~250w until she rode up next to me. "save it for the top and get behind me" and then he drops me!! I had to hold 300w+ to get up to her and then she started pulling off front again. I had to stand and get above 500w for the last ~500 feet to take the KOM. I love racing monique ;-)
++++
11 weeks to Kona - Solid week and stoked to be home and spend more time w/ M and not traveling. No worries, no niggles and feeling good. Training for the real training in September! Ready to start prep next week.
26hr41min for the week -
10 miles swimming(6x), 215 bike(185/30mtb - 6x), 51 running(6x)
Had some good baselines and intensity for swimming all week and got the 50mpw for the run w/ the long going to 3rhs. Pleased! Took it pretty easy on the bike this week and just tried to stay balanced.
Monique is getting strong! She put in a monster ride yesterday and was riding with me the entire time while I was holding around 200w. Started to lead her up the end of Portola pacing ~250w until she rode up next to me. "save it for the top and get behind me" and then he drops me!! I had to hold 300w+ to get up to her and then she started pulling off front again. I had to stand and get above 500w for the last ~500 feet to take the KOM. I love racing monique ;-)
++++
11 weeks to Kona - Solid week and stoked to be home and spend more time w/ M and not traveling. No worries, no niggles and feeling good. Training for the real training in September! Ready to start prep next week.
26hr41min for the week -
10 miles swimming(6x), 215 bike(185/30mtb - 6x), 51 running(6x)
Had some good baselines and intensity for swimming all week and got the 50mpw for the run w/ the long going to 3rhs. Pleased! Took it pretty easy on the bike this week and just tried to stay balanced.
Saturday Jul 24, 2010 #
Swim 50:00 [4] 0.8 mi (1:02:31 / mi)
slept:7.5 weight:149lbs
Back at the swim meet. Didnt realize I had to check in for each distance event so missed out. Did the 50fly (:32.2) cool down and then hit the road...and trails. Also didnt realize i was in some relay races! ooppss...
MTN Bike 1:05:00 [3] 11.3 mi (10.4 mph) +1397ft
Testing helmet cam on the way out from swim meet at Peters Canyon before the ride/run w/ J. wide angle pretty much work with any setup and HD looks cool. Ankle felt OK on the climbs but didnt push the pace. MTB is hard work.
Running 52:00 [3] 6.5 mi (8:00 / mi) +1045ft 6:57 / mi
shoes: Salomon 3D
Quick loop at peters canyon just testing the ankle before running with jhar. Up like the race loop around to the top for a drink and back. Ankle started getting better but I know it was because I was warm. Real test is later after some rest... Did all sessions w/ compression socks on today. Hot out!
MTN Bike 2:00:00 [3] 20.0 mi (10.0 mph) +3165ft
Fun route w/ JHar from his pad out up Whiting, Indian Truck Trail to the flag and back down cactus trail and some new single track back to the path. Got back right before sunset and really nice out. Got some good video shots with the cam!
Decided not to run for both of us after and just rest. Need to be back at the swim meet tomorrow for the relay teams so may not get a long ride/run in.
Decided not to run for both of us after and just rest. Need to be back at the swim meet tomorrow for the relay teams so may not get a long ride/run in.
Friday Jul 23, 2010 #
Road Bike (Stadium Loop) 3:08:00 [3] 62.77 mi (20.0 mph)
slept:7.0 weight:151lbs
No route/ride plans. Had some time before the swim meet and stuck in traffic so pulled over to the Costa Mesa park and hopped on the river path. SRM started working 7min into the ride and then cut out after an 1hr and was off a few times...whatever. I just pedal!
Rode up and did an out and back in the canyon. Had a few good steady patches on the way out w/out stops (24min@252w, 20min@240) and some mod-hard on the rollers in the canyon. Quads still feel a bit of fatigue from the El Moro run but saw some glimpses of what could be...
Crossed one bridge on the way back but got in another solid steady building to mod-h 20min@276w and then easy spin to car.
Rode up and did an out and back in the canyon. Had a few good steady patches on the way out w/out stops (24min@252w, 20min@240) and some mod-hard on the rollers in the canyon. Quads still feel a bit of fatigue from the El Moro run but saw some glimpses of what could be...
Crossed one bridge on the way back but got in another solid steady building to mod-h 20min@276w and then easy spin to car.
Swim (Swim Meet - LCM) 1:00:00 [3] 1.6 mi (37:30 / mi)
After ride and a meeting. On a con-call until 20min before start but then found out I was in heat 3 of 5. Stoked! Good warm up trying to bank 3K for the day.
1000 mixed
1,500 race (20:46 - splits to follow)
300 easy post race
-------
2,800 meters
Race was ok performance but actually a lot of fun. Swimmers are a different type :-) Just split the race into 3x500 in my head and went out smooth the first 500. Time went by fast but I settled into tri pace and 3 stroke breathing. Much harder trying to stay on someones feet w/out flip turns. Legs gave out after about 1200meters. Combo of not kicking as much in practice and run/ride earlier. Good training.
Tried to dial it up on the last 300 and sprinted the last ~20yds and realized I should have started a harder finish sooner. Interested to see the splits. Swimming is fun! Wore the Nero...It works!!
++ looked up the time in my geek meter and it looks like 1:23 per 100meters. Much better than I thought. Cool.
1000 mixed
1,500 race (20:46 - splits to follow)
300 easy post race
-------
2,800 meters
Race was ok performance but actually a lot of fun. Swimmers are a different type :-) Just split the race into 3x500 in my head and went out smooth the first 500. Time went by fast but I settled into tri pace and 3 stroke breathing. Much harder trying to stay on someones feet w/out flip turns. Legs gave out after about 1200meters. Combo of not kicking as much in practice and run/ride earlier. Good training.
Tried to dial it up on the last 300 and sprinted the last ~20yds and realized I should have started a harder finish sooner. Interested to see the splits. Swimming is fun! Wore the Nero...It works!!
++ looked up the time in my geek meter and it looks like 1:23 per 100meters. Much better than I thought. Cool.
Running (steady) 30:30 [3] 4.42 mi (6:54 / mi) +414ft 6:20 / mi
my name is slater, i like to try new things. I got a new pair of newtons with the rounded lugs and trainer bottoms. Thought it would be a good mix for trail and training. Not the best idea to take on the trail b/c the rounded lugs allow you kankles to roll right over.
Easy run holding sub 150bpm and sub 7min/mi pace. just floating and feeling good. 3.5mi into it I rolled my R ankle...pop...dirt marks from the touchdown. Bummer! Walked it off and took the short route back to the car.
Oh well. Lets see how fast I can recover.
Easy run holding sub 150bpm and sub 7min/mi pace. just floating and feeling good. 3.5mi into it I rolled my R ankle...pop...dirt marks from the touchdown. Bummer! Walked it off and took the short route back to the car.
Oh well. Lets see how fast I can recover.
Thursday Jul 22, 2010 #
Road Bike (Easy/Steady) 1:35:00 [2] 30.0 mi (18.9 mph)
Got up Weeger early at 5am to try and get a ride before work...Saw Weeger on the way out too! Too funny. Big day at the office and QBR's all day so glad I got this in.
Cold out and SRM failed me again. No pwr/hr but it kept time and speed. Looped the back bay and then up the path to Pete's Coffee and back.
Cold out and SRM failed me again. No pwr/hr but it kept time and speed. Looped the back bay and then up the path to Pete's Coffee and back.
Swim (Open Water) 1:30:00 [3] 2.5 mi (36:00 / mi)
Big swim at CDM w/ Nick and crew. Wore new Blue70 Helix suit. Felt like I was naked at first....guess that is a good thing! Not really stoked on the forearm setup but maybe I need to get use to it. Compression stuff is cool.
Some good size waves and chop and just made up some drafting drills w/ the teams swimming. Basically I would get in someones draft going pretty slow so I would do drills and practice staying in the draft. Multi-tasking! Then I would sprint up to the next pack and repeat. Fun! Saved some mojo for the swim meet this weekend.
Some good size waves and chop and just made up some drafting drills w/ the teams swimming. Basically I would get in someones draft going pretty slow so I would do drills and practice staying in the draft. Multi-tasking! Then I would sprint up to the next pack and repeat. Fun! Saved some mojo for the swim meet this weekend.
Wednesday Jul 21, 2010 #
Note
slept:8.0 weight:150lbs
up late working at PVP last night until after 7:30 but cleaned out their fridge, whole foods on the way home and then more with bluesails watching the tour. Good to have the hunger back! Overcast day and wet.
Running (mountain run) 2:55:55 [3] 18.72 mi (9:24 / mi) +4386ft 7:41 / mi
shoes: Salomon 3D
"Don't push the river, it flows by itself.". No planned route...just letting it happen. Wanted to do a qick run before double masters and got stuck in traffic so pulled off at El Moro. Glad I packed the Nathan vest, its comfy.
Route++
Back of El M/dropped down Laguna Park(was going to do big ben) decided to cross 133/UP stairsteps into Aliso Woods/down Mathis/looped the front/UP meadows/Top of the World(got H2o)/down GreenAch/up the 133 looking for ben and found Laguna rim trail?/fence line/cactus. Awesome!
Took my time and walked, steady for most of the run but sub 160bpm. Didn't push the pace and felt awesome heading back after mile 14. Legs are catching up! Plenty of pop on the single track and I felt like I could have run much faster or longer. Good to finish with plenty in the tank.
Ran a bit further than planned (missed all the nova sessions) but a killer route and it worked out perfect...like it always does! Last three weeks of building mtn runs, 10 steady weekday run and an easy week last week. Base, bACE, BASE! Wanted to try and get to 50m/w before spec prep and may make it this week. Took my time at 40mpw and still no niggles. Ready for the plan!
1 gu, 4 comps and fuel belt water bottle(refueled at TOW)
Route++
Back of El M/dropped down Laguna Park(was going to do big ben) decided to cross 133/UP stairsteps into Aliso Woods/down Mathis/looped the front/UP meadows/Top of the World(got H2o)/down GreenAch/up the 133 looking for ben and found Laguna rim trail?/fence line/cactus. Awesome!
Took my time and walked, steady for most of the run but sub 160bpm. Didn't push the pace and felt awesome heading back after mile 14. Legs are catching up! Plenty of pop on the single track and I felt like I could have run much faster or longer. Good to finish with plenty in the tank.
Ran a bit further than planned (missed all the nova sessions) but a killer route and it worked out perfect...like it always does! Last three weeks of building mtn runs, 10 steady weekday run and an easy week last week. Base, bACE, BASE! Wanted to try and get to 50m/w before spec prep and may make it this week. Took my time at 40mpw and still no niggles. Ready for the plan!
1 gu, 4 comps and fuel belt water bottle(refueled at TOW)
Swim (Nova Northwoods) 1:00:00 [3] 1.64 mi (36:35 / mi)
PM masters fun 50s with coach Jim. I needed the mental boost of SCY for this speed session
300
6x50 on 50"
300 fast
8x50 on 45" w/ paddles
400 fast
10x50 on 40" (took 30" rest after #5)
500 trying to go fast (6:16)
100 ez
Then the real fun for the meet
100 off the wall timed (1:00 flat)
100ez
50 fly off the wall timed (:29) only reason I didn't puke was cuz I didn't have the O2 to spare.
100 ez
--------
2,850yds
300
6x50 on 50"
300 fast
8x50 on 45" w/ paddles
400 fast
10x50 on 40" (took 30" rest after #5)
500 trying to go fast (6:16)
100 ez
Then the real fun for the meet
100 off the wall timed (1:00 flat)
100ez
50 fly off the wall timed (:29) only reason I didn't puke was cuz I didn't have the O2 to spare.
100 ez
--------
2,850yds
Tuesday Jul 20, 2010 #
Road Bike 1:50:00 [3] 32.3 mi (17.6 mph) +189ft
slept:7.0 weight:150lbs
Morning beach loop. Legs felt heavy at the start of the ride and just rolled north on PCH and stopped at the SBucks for a cap. Decided to just spin EZzzzz and think about what I want to do with my life... Rolled into Seal Beach found some spots I use to surf as a grom...have not been back since and found some good memories and the waves looked fun.
40min into ride truned back and stood on the way over the bridge... felt warmed up and just needed a wake up I guess. Kept it rolling with four rounds of 3'standing, 3'bigG, 3'ez(90cad)....SRM power cut out, then cadence so I kept it rolling w/ the clock and HR keeping it the same. SRM is a POS!!
I guess I was done anyways and it was a ~35min main set. Rolled ~125bpm and then cool down on the way home. Solid.
40min into ride truned back and stood on the way over the bridge... felt warmed up and just needed a wake up I guess. Kept it rolling with four rounds of 3'standing, 3'bigG, 3'ez(90cad)....SRM power cut out, then cadence so I kept it rolling w/ the clock and HR keeping it the same. SRM is a POS!!
I guess I was done anyways and it was a ~35min main set. Rolled ~125bpm and then cool down on the way home. Solid.
Running (T-Run + Strides) 52:00 [4] 7.47 mi (6:58 / mi) +787ft 6:20 / mi
shoes: Newtons
Ran around hood after ride. Started heating up but still overcast so not so bad and felt good running except legs felt dehydrated(woke up last night dry and got water too). Going to make an extra effort to get on the liquids today.
Ran 40min/6mi trying to keep it tight at lower steady. HR never got over 156bpm. Splits = 7:02/130, 6:37/148, 6:33/152, 6:42/154, 6:38/154, 6:44/155
Then did 5 strides and an easy walk/run around the little block. Quality day!
Ran 40min/6mi trying to keep it tight at lower steady. HR never got over 156bpm. Splits = 7:02/130, 6:37/148, 6:33/152, 6:42/154, 6:38/154, 6:44/155
Then did 5 strides and an easy walk/run around the little block. Quality day!
Monday Jul 19, 2010 #
Swim (Nova-WAC LCM) 1:10:00 [3] 2.17 mi (32:16 / mi)
weight:150lbs
Kidneys/back sore from throwing up but other than that feel like a rock star. Got in early and stayed a bit after for the next session and then talked to Mike a about the Tour of Buoys and Ultraman. Good beta and he thinks UM would be a good fit for me...Sounds fun!
200
3 rounds of 6x50 (4 free descending every round / 2 non-free)
3 rounds of 4x100 (3 free descending " / 1 mixed easy)
2 rounds of 3x200 (2 pulling / 1 free)
------
3,500meters
200
3 rounds of 6x50 (4 free descending every round / 2 non-free)
3 rounds of 4x100 (3 free descending " / 1 mixed easy)
2 rounds of 3x200 (2 pulling / 1 free)
------
3,500meters
Running (steady + pickups) 30:30 [3] 4.05 mi (7:32 / mi)
ahr:147 shoes: Brooks Ghost 2
Lunch run down and back on the Peters Canyon dirt path. Ate a 1.7lb salad and green drink from WF right before. Ahhh. Hot. Need to start eating after runs. Dehydrated.
Road Bike (recovery) 1:00:00 [3] 17.0 mi (17.0 mph)
Took my bike for a walk on the beach loop before sunset.