Training Log Archive: LiveWideLoveDeepIn the 7 days ending Sep 26, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Sep 26, 2010 #
Running (easy) 52:00 [3] 6.62 mi (7:51 / mi)
shoes: Brooks Ghost
Up early and out for a yog at the HB park to the stables and back. Easy pace with a good chunk of steady.
Swim (Nova Techbique) 40:00 [2]
Masters Technique and it was backstroke so I got to work on my base Kona tan. Just taking it easy and fartin around in the pool and then got out early and talked to Mike for a bit.
Road Bike (Easy) 1:52:00 [3] 21.0 mi (11.3 mph)
CX race (support) - Stared the warm up in the canyon w/ M and Tiff until they dropped me 2x and just spinning easy. Then did a lap chacing the DC boys and started some heat training for Kona. Roasting standing still but kept a good flow of water in and out all day. Fun time watching people suffer but on my feet for way too long today.
Saturday Sep 25, 2010 #
Swim (Sand Hollow) 1:35:00 [3] 3.52 mi (26:59 / mi)
So glad I took a rest day yesterday. I needed it! STOKED about the triple and ready to finish strong. Morning swim at CDM HS. Dropped 15min off total time from last time I did this workout. Good backup to yesterdays swim. Not killing it just cruzin
500mixed WU
5 x 500 - free(6:25), bb, bbp, p, free(6:25)
4 x 400 - steady
4 x 75 back/breast/free on 10s rest
3 x 100 descend on 30s rest (1:08, 1:08, 1:06)
1 x 300 fast
200 IM
200 free
100 IM
200 mixed CD
--------
6,200yds
Thought I had a gu or something in my bag. No cals, no water. Felt a little faded after the 100's and probably a bit dehydrated on the bike.
500mixed WU
5 x 500 - free(6:25), bb, bbp, p, free(6:25)
4 x 400 - steady
4 x 75 back/breast/free on 10s rest
3 x 100 descend on 30s rest (1:08, 1:08, 1:06)
1 x 300 fast
200 IM
200 free
100 IM
200 mixed CD
--------
6,200yds
Thought I had a gu or something in my bag. No cals, no water. Felt a little faded after the 100's and probably a bit dehydrated on the bike.
Road Bike (HIM Brick) 3:10:00 [4] 64.38 mi (20.3 mph)
ahr:134 max:151
After ride and powered down down 3 bars and some water before heading out. 25min to the bike path 2hr main set (40steady/20mod-h) and then 30min back to truck. Stopped at Sbucks on heading back for 2 venti waters....and a grande ice 1pm mocha. Nice and hot and needed to stay hydrated for the t-run.
40/20/40/20
23mph-136bpm-170w / 23mph-147bpm-189w / 20mph-138bpm-151w / 20mph-147bpm-192w
Power meters and such crap!!!!!! Same HR, same speed as when I used M's PTap but I was at about 260w on the mod-hard. Why trust some POS for racing. Tried to hit ~135bpm for the steady and ~145bpm for mod hard. Avg watts for the entire ride was 159watts.
Could have dialed it up A LOT or ridden much longer around 140bpm's and still ran solid off the bike.
40/20/40/20
23mph-136bpm-170w / 23mph-147bpm-189w / 20mph-138bpm-151w / 20mph-147bpm-192w
Power meters and such crap!!!!!! Same HR, same speed as when I used M's PTap but I was at about 260w on the mod-hard. Why trust some POS for racing. Tried to hit ~135bpm for the steady and ~145bpm for mod hard. Avg watts for the entire ride was 159watts.
Could have dialed it up A LOT or ridden much longer around 140bpm's and still ran solid off the bike.
Running (3 x 4/6/4/1 + 6 x strides) 1:02:00 [3] 8.55 mi (7:15 / mi) +775ft 6:41 / mi
shoes: Addidas DC2
T-Run as prescribed. Out to PCH and back on the south side of the back bay. About 90 degrees...roasting and loving it! Feeling strong swimming and like a real runner running
7:31 / 6:36 / 6:48 / w
6:43 / 6:28 / 7:02 / w
7:12 / 6:29 / 6:53 / w
6:51 / -strides- / 6:51
HR said I was in the 200's and then all over the place. Same strap that I used for the bike. . . electronics SUCK! (just realized in AP that I have had the last 5 fridays as easy. So stoked I took an easy day this Friday again!)
7:31 / 6:36 / 6:48 / w
6:43 / 6:28 / 7:02 / w
7:12 / 6:29 / 6:53 / w
6:51 / -strides- / 6:51
HR said I was in the 200's and then all over the place. Same strap that I used for the bike. . . electronics SUCK! (just realized in AP that I have had the last 5 fridays as easy. So stoked I took an easy day this Friday again!)
Friday Sep 24, 2010 #
Swim (UpDown 500's) 1:05:00 [3] 2.67 mi (24:21 / mi)
Crazy day out of bed w/ work and then bike crap. Returning Quarq and got out the door w/ bike apart to try and make Laguna swim but was late. Drove to 3 pools before getting to San Juan for a swim.
400 WU
4x100
4x50
5x500
5x200 pulling
200 CD
-------
4,700yds
Was suppose to run today and ride after but pulled it. Up late last night and got the GOOD news about Ultraman and I still have 50 miles running in the last 7 days. I must accept that is probably my save and quality limit for right now. Foot is still feeling it on the inside (off camber sand running) and just tired from last night/fatigued and stressed. Got to CM park and just sat under a tree for a bit. I took last Friday easy and it was a good idea too. Less it more right now and I cant get greedy. Quality!
400 WU
4x100
4x50
5x500
5x200 pulling
200 CD
-------
4,700yds
Was suppose to run today and ride after but pulled it. Up late last night and got the GOOD news about Ultraman and I still have 50 miles running in the last 7 days. I must accept that is probably my save and quality limit for right now. Foot is still feeling it on the inside (off camber sand running) and just tired from last night/fatigued and stressed. Got to CM park and just sat under a tree for a bit. I took last Friday easy and it was a good idea too. Less it more right now and I cant get greedy. Quality!
Thursday Sep 23, 2010 #
Yoga (home) 35:00 [1]
Honesty is critical. When I am loosing my creativity, communication, patients... I am fatigued. Good read from Sue (http://www.fewoman.com/ about fatigue and execution). Just some thoughts and a lot of them last night. Busy planning 2011 and figuring life stuff with work schedule. Exhausting...
Good start to the day w/ Doreen Wolf Yoga and heading down to San Diego for work today.
Good start to the day w/ Doreen Wolf Yoga and heading down to San Diego for work today.
Running (Poker Pace) 1:45:00 [3] 14.64 mi (7:10 / mi)
shoes: Addidas DC2
Kinda a nuttzo day... Drove to SD and then back...Knocked this out on the coast after. 90% was on the sand between the wet water and soft sand(Packed and did not really slow pace). Ran from Cardiff to O-Side pier and back. Best controlled Poker Pace yet. Bottom of steady, steady, top of steady and not over.
35min @ 138bpm - 7:29pace
35min @ 151bpm - 7:07pace
35min @ 156bpm - 7:01pace
Got in the groove around 150's that locked me into a rhythm. Not effortless but not really working either. Hope I can stay there about 18miles on race day. Felt awesome. Hips locked, chin down, arms up and back falling forward, feet catching over and over again relaxed.
L foot inside ankle still the only niggle and only when I am right up on 50 miles in the rolling 7. Knee and all else if fine and does not hurt running just still a bit tweaked from sprain.
35min @ 138bpm - 7:29pace
35min @ 151bpm - 7:07pace
35min @ 156bpm - 7:01pace
Got in the groove around 150's that locked me into a rhythm. Not effortless but not really working either. Hope I can stay there about 18miles on race day. Felt awesome. Hips locked, chin down, arms up and back falling forward, feet catching over and over again relaxed.
L foot inside ankle still the only niggle and only when I am right up on 50 miles in the rolling 7. Knee and all else if fine and does not hurt running just still a bit tweaked from sprain.
Road Bike (easy) 1:03:00 [2] 17.77 mi (16.9 mph) +343ft
Easy spin after run. Headed South this time for about 30 and flipped it. All easy just rolling. Quarq still not working w/ new bat and used M's wheels so I didnt have the ptap. Her wheels feel fast!
Wednesday Sep 22, 2010 #
Running (easy / steady) 26:00 [2] 3.25 mi (8:00 / mi)
shoes: Montrail-Masochist-org
Easy jog right out of bed at huntington park. Massage w/ Paula at 9am.
Swim (Nova - Special) 45:00 [3] 1.2 mi (37:30 / mi)
Lunch time masters with special guest coach Dr. David Salo. One of the most interesting and unique swim sessions! FUN!
200 WU
8min of 25 breast pull/free kick, double flip turn, V stack returns
16min of 2x75 pulling by 25 right leg up, left up, kick pull and 2x25 form/fast
16min of 4x25 + 2x75 Knuckle pulls on the first 2 25s building and laughing
put fins on and I had to get out to get back for work. Big smile and super fun feeling like a total dork in the pool. fun!
200 WU
8min of 25 breast pull/free kick, double flip turn, V stack returns
16min of 2x75 pulling by 25 right leg up, left up, kick pull and 2x25 form/fast
16min of 4x25 + 2x75 Knuckle pulls on the first 2 25s building and laughing
put fins on and I had to get out to get back for work. Big smile and super fun feeling like a total dork in the pool. fun!
Tuesday Sep 21, 2010 #
Road Bike (Big Gear NC x5) 2:26:00 [3] 42.24 mi (17.4 mph) +2765ft
Rode out to Newport Coast for some repeats. Kept it way under anything hard and didnt try to step it up every interval but it felt like #3 and beyond got me happy ez happy. Its been a while since I climbed this and it felt pretty short...and easy. Cut it at 8min and turned back down to repeat.
1-seated, 2-aerobars, 3-seated, 4-aerobars, 5-mix of seated/standing/areobars
Not sure still about power numbers but times were almost the same as before but RPE was way down...story of my life. I dont get faster I just feel like going longer. Could have done 15-20 repeats at this effort.
Got my Garmin 500 to work with my Mac now...Makes pretty graphs. Very stoked with it so far. It_Just_Works!
1-seated, 2-aerobars, 3-seated, 4-aerobars, 5-mix of seated/standing/areobars
Not sure still about power numbers but times were almost the same as before but RPE was way down...story of my life. I dont get faster I just feel like going longer. Could have done 15-20 repeats at this effort.
Got my Garmin 500 to work with my Mac now...Makes pretty graphs. Very stoked with it so far. It_Just_Works!
Running (T-Run 3/3/3/1) 34:00 [4] 4.68 mi (7:16 / mi) +674ft 6:24 / mi
ahr:149 shoes: Addidas DC2
Really like this run and felt scary good running. Stead/Mod-H/Steady/walk (the 4 is for the time on the bike today)
Had to hold myself back again and again. Calves and butt just a little sore from the long run/weekend but this schedule thing must be working ;-)
The simple life is the good life!
Had to hold myself back again and again. Calves and butt just a little sore from the long run/weekend but this schedule thing must be working ;-)
The simple life is the good life!
Monday Sep 20, 2010 #
Swim (Laguna 5,4,3,2) 40:00 [2] 1.0 mi (40:01 / mi)
Nice easy lunch swim at my favorite pool w/ the old people. This is seriously like the movie cocoon. They know something we dont! Fun swim and felt really good just gliding along. Closed after session so had to cut it short.
500, 100
400, 100
300, 100
200, 100
------
1,800yds
500, 100
400, 100
300, 100
200, 100
------
1,800yds
Road Bike (easy) 56:00 [2] 12.73 mi (13.6 mph) +178ft
Easy spin w/ team bluesails out towards the LBC and back with a stop at a new bike shop and starbucks. Fun lazy ride getting back in the dark. Simple day...love it!