Training Log Archive: LiveWideLoveDeep

Kim gave me a lane on the end w/ solo set

300
3x100 on 1:30, 3x100 on 1:25, 3x100 on 1:20, 100 ez
5x200 on 3:00 (2:36), 100 ez
2x400 pulling gear, 2x100
3x50 on :50, 3x50 on :45, 3x50 on :40, 100
4x50 as 25 under water no breathing/25 sprint 7 breath back
2x200 as 5 stroke out/3stroke back
150
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4,700yds

C • lucky 4

From nova parking lot right after swim. Out and back on walnut and then the bike path. Overcast and cool. Easy/steady flow w/ some power walks just ticking away the time. Butt a little sore from the lunges already. Hip socket area is sore to the touch. Stoke on such low hanging fruit.

Rode from nova wac to storm the beach cx race right after run. Feel much stronger on the tri bike and the right muscles. Probably lost a lot on the MTB but I did the bulk of the training on the right bike for UM so I guess its all good. Feel like I lost a lot of bike fitness with the low volume over the last few months.

Woke up early to run before the ride. Pouring rain but perfect sunny day all ride long. Stoked! 2 sets of each as warm up before run
15 ball crunches
12 ins and outs (85lbs)
10 lunges
15 leg lifts
15 eccentric each calf on the stairs

Nothin hard just runnin

Another year of spooky fun on the Halloween ride. Something I look forward to all year. Lots of fun, laughs and good friends. Much more mellow than the last two years but a steady pace. Most of the efforts were in the back half of the ride. Climbed TP at threshold 2x and then dropped down to la jolla cove w/ Jhar and had to climb back out and TT backthrough the bike path w/ J and Keevin to Mission Bay Dr to catch the group. Fun!! Love days like this

C • dood 3

Didn't fly out and stayed w/ mike and steph. GOOD call!! Best sleep since before Worlds. 10+hrs and zero stress today. Driving back w/ the for then later today Halloween ride
Used Mikes bike and rolled up Green Valley Pkwy. Didn't realize EVERYTHING is rifht on this street. Hit REI for a lock and Whole foods on the way out and back for food fest. Super nice day out. I love not driving or flying!

Back at the cool pool back entrance. Time to do work!

500
6x50 drills
3 rounds of 400 + 4x100 on 1:30
1,000 TT
400 + 4x100 on 1:30
6x50 drills
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5,300yds

100s descending and all aerobic except 1K and final 100 of each set.

Out late last night w/ thad and I have not been good to my body in the last 24hrs. Got hooked up from Mike this morning to use his rear wheel and drive my gear back this weekend. Stoked to have such rad friends. Got to ride the new trail from the rail road hotel into bootleg and looped back on mother. Perfect weather and brutally harsh trails. Love it! Glad I had the lava rocks of maui to prep me for today. Pretty easy pace muscle/heart wise.

Still up too late last night. Travel/Time change/fatigue. Got out early to ride before lunch and did until my wheel blew up. Hub just slid right out with the cassette on and everything. Strange.

Opted for a run on the trails! Cold and windy out. Just kept on my jeans, had 3 shirts and a fleece pullover. Took the jacket and first shirt on/off on the climbs. Ridges were cold. 2 GU's and no water. Didnt get hungry but I had a bar if needed. No plans just enjoying the trails and time on my feet.
http://connect.garmin.com/activity/54598476

Kept the pace easy/steady and walking breaks every 15min. I wanted to run down to the post office for water but ended going North on another trail and realized it was a bigger loop at about mile 16. Cut back on a dry stream bed and then the power line rollers. Super careful for ankles and starting wondering if I was lost at about mile 18. Now that I looked I am glad I didnt make that right hand turn at mile 14 thinking it was the way to the post office. A guy in a jeep gave me water at about 3hr10min and I slowed pace in case it was a long ways back. Stoked to get water at that point. Got to the next ridge and I could almost see the parking lot. Cool!

Lunges/squats may have hurt me for xterra...who knows, no excuses but I felt strong and balanced in me butt and hams today. Aligned and strong! You need to stay on the regularly so the DOMS does not destroy you for so long. Start small.

C • :( 1

After the conf and I wanted to get back for the partner appreciation night so I just swam non-stop until I hit 3K. Solid. Did 25 back at the end of every 500 and the 5th one hard and last as drills/easy. Took off my cap at 1550

Got into Vegas and to be after 3am. Probably slept 4hrs before getting to the conference this morning. Too much coffee or too tired? Did not sleep on the plane either but I got a lot of work done. LUCKY they check my bike again and even put it right through to Vegas for no cost.

Back, kidneys, shoulders...all the MTB stability/shock muscles are pretty destroyed. Probably from sitting on the plane/airports too. Left legs still pretty bad from the rocks and top of foot and right ankle swollen.

http://www.cityofhenderson.com/parks/pools/henders...

500, 100
400, 100
300, 100
200, 100
100, 100
100
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2,100yds

Ran into Uncle Mike on the way out!

Never forget how lucky you are... Secret sauce is about getting back to ground zero with race pace speed. Could not ask for a better day mentally to stoke me up.

Fatigued and behind on sleep but managed an easy run at Blue Diamond just as the sun was setting behind the red rocks. I could run on these trails for days!!!!! Took me back to Bishop running. You know what Im talking about. Follow that rock dance. Met some donkeys and did a fun route but took a loop back and it was further than expected...typical! Kept the pace easy and watched my ankles running back in the dark. I LOVE this type of "training" and it pleases me greatly! Stopped to pee at the turn around and not a sound or soul for miles except my donkey friends. Started seeing the bushes and cactus dance on the way back. I need sleep!

Got back to the hotel and drove right up to Paul and Monique Pua. What a crazy day! SUPER stoked to see them and get to chat. She just flew in and was heading for La Ruta and P is driving to Big Bear tonight before Brazil. Grateful for every window. Miracle we happen to be crossing paths just a few feet apart by chance today...

Massage Envy after by the Blue Diamond location

Three hours sleep last night if I am exaggerating. Way too much caffeine or they put something in that IV bag. Fun time w/ some friends at the melrad house and such... Pretty bummed about not climbing H but what can you do. Got up to spin and was going to swim but got lucky w/ ride/flight/etc. and just went with it. Legs were ready to do work and not sore except from the falling on the rocks running but back muscles and arms destroyed.