Training Log Archive: LiveWideLoveDeepIn the 7 days ending Nov 7, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Nov 7, 2010 #
Road Bike (Potty Parade) 2:40:00 [2] 35.0 mi (13.1 mph) +1200ft
Fun night last night! Easy ride on our way out to the lake w/ and lots of stops, roads, dirt, single track, coffee and the SB history tour along the way with the posse...everything a recovery ride should be! Training is just FLOWING right now and so stoked about this block into next week. Come see me purple patch!!!!!
Swim 45:00 [3] 1.67 mi (26:57 / mi)
Quick swim after ride at the ocean side pool. This pool makes me happy! Right on the water, sunshine, clear, a couple bucks and long course meters. Love it! Knocked out what I could until they closed and off to lunch. Didnt feel like stopping at all for sets and it went by fast.
500
1,500
500 paddles
200 till I got out -prob good cuz I was going to bounce 5/1500's
------
2,700meters
Felt really, really good in the water today. Not sore but the paddles and 1/3 catch is making a huge difference.
500
1,500
500 paddles
200 till I got out -prob good cuz I was going to bounce 5/1500's
------
2,700meters
Felt really, really good in the water today. Not sore but the paddles and 1/3 catch is making a huge difference.
Running (up out / down back) 40:00 [3] 5.45 mi (7:20 / mi) +423ft 6:50 / mi
shoes: K-Swiss-Blade-Red1
Sunset run up the hill and back. Found rhythm and just stuck it up and down at steady just working on leg quickness. Feeling good running and no niggles. Grateful for a solid week.
Saturday Nov 6, 2010 #
Running (SB Half Marathon) 2:00:00 [3] 15.0 mi (8:00 / mi) +1559ft 7:17 / mi
shoes: K-Swiss-Blade-Red1
Slept about an hour until everyone got home from the concert and then on and off. Splitting the floor with all the other couples. Slumber party!
Perfect overcast weather and an early start. Parked about 1.5mi from te start and run/walk as a warm up. Paced out Monique and tried to keep up at times...she was crushing it! Dropped over 10min off her PB and it was team bluesails the entire way.
Super stoked on such a fun weekend. Legs feeling fatigued (35+mi of running in the last 12hrs) but I realized I could have run the marathon today or further. Life at steady is GOOD!
Perfect overcast weather and an early start. Parked about 1.5mi from te start and run/walk as a warm up. Paced out Monique and tried to keep up at times...she was crushing it! Dropped over 10min off her PB and it was team bluesails the entire way.
Super stoked on such a fun weekend. Legs feeling fatigued (35+mi of running in the last 12hrs) but I realized I could have run the marathon today or further. Life at steady is GOOD!
Swim 1:00:00 [3] 1.87 mi (32:05 / mi)
500
4x50
4x75
4x100
400
4x200 evens w/ paddles
4x100 evens w/ paddles
4x50
100
--------
3300yds
4x50
4x75
4x100
400
4x200 evens w/ paddles
4x100 evens w/ paddles
4x50
100
--------
3300yds
Road Bike 30:00 [3] 5.0 mi (10.0 mph)
Ridin around on the beach cruzars
Friday Nov 5, 2010 #
Road Bike (Hills) 6:00:00 [3] 85.0 mi (14.2 mph) +8647ft
weight:151lbs
One of my all time favorite rides! Why didnt I go on this ride before? Chuck took the crew on le tour de Santa Barbara with part of the century route and perfect weather. Rode w/ the friendlies but made an effort (had to because grade) up Ladera Ln. then we hit the Gibraltar climb and it we a solid hour of climbing. The real deal for climbing training...
Rode w/ Keevin on the climbs and started to get out and then took a rest at 45min. Not working hard but pushing a big gear the entire time because of the grade. Cruz control chatting most of the ride. Mojo building ride! Made sure I didnt rock star anything today. AMAZING views on the ridge out and back and freshly paved like a roller rink... Descent was one of the best ever. Rotation w/ the guys and sick sick sick banked turns overlooking green fields and the ocean in the background. This make me a happy happy boy!!!!
Cut the flat part (15mi) out of the ride to get back because we were already over on time. Has HUGE lunch from our support van at the top and could not ask for a better day.
Rode w/ Keevin on the climbs and started to get out and then took a rest at 45min. Not working hard but pushing a big gear the entire time because of the grade. Cruz control chatting most of the ride. Mojo building ride! Made sure I didnt rock star anything today. AMAZING views on the ridge out and back and freshly paved like a roller rink... Descent was one of the best ever. Rotation w/ the guys and sick sick sick banked turns overlooking green fields and the ocean in the background. This make me a happy happy boy!!!!
Cut the flat part (15mi) out of the ride to get back because we were already over on time. Has HUGE lunch from our support van at the top and could not ask for a better day.
Running (Hills) 2:45:00 [3] 20.45 mi (8:04 / mi) +1403ft 7:35 / mi
shoes: K-Swiss-Blade-Red1
Ran out Chucks door right when we got back. Trying to get a much sun as possible. I was not sure how I was going to feel but I headed for the hills. Just about 35 hours in the last 7 days and I am feeling fresh as a daisy! Legs had some pop and quick turn over. Didnt push the pace and took some walking power walking breaks to split it up. Ran w/ fuel belt - 1 water, 1 vitargo
Hit 13mi at 1:40 and then got lost getting back and the sun set. Its dark on the roads back there at night! Started run/walk down to the beach to figure out where I was and hit State St at about 17mi then walked until Chucks street DE LA GUERRA and ran the last mile or so back. Felt solid to the very end and legs are catching up with the aerobic system finally. Race starts at 6:30am tomorrow! May cut the warm up a bit short.
Hit 13mi at 1:40 and then got lost getting back and the sun set. Its dark on the roads back there at night! Started run/walk down to the beach to figure out where I was and hit State St at about 17mi then walked until Chucks street DE LA GUERRA and ran the last mile or so back. Felt solid to the very end and legs are catching up with the aerobic system finally. Race starts at 6:30am tomorrow! May cut the warm up a bit short.
Thursday Nov 4, 2010 #
Running (hills) 1:01:00 [3] 6.49 mi (9:24 / mi) +1498ft 7:43 / mi
shoes: Montrail-Masochist-org
Headed down to see anthony and then lunch run right up the san juan switchbacks for 35 min and then floated down. Mid 90s, no shirt, gu in the pocket and a bottle tucked in the back of my skin fit shorts(fits perfect!).
Swim (open water) 1:40:00 [3] 3.42 mi (29:14 / mi)
Cdm swim and got in early. Water was like glass! Feeling tired in the shoulders but I think I swim better tired. Got better as the swim progressed and really loaded up on the paddle laps. Saw pete out there with the tri group today.
Out to the buoys and back easy
Then swam the square
2 laps non-stop
1 lap with paddles (white ones)
2 laps non-stop faster
1 lap with paddles
---just over 10hrs/20miles in the last 7 w/ a non-swim day.
Out to the buoys and back easy
Then swam the square
2 laps non-stop
1 lap with paddles (white ones)
2 laps non-stop faster
1 lap with paddles
---just over 10hrs/20miles in the last 7 w/ a non-swim day.
Wednesday Nov 3, 2010 #
Swim (Nova Distance) 2:10:00 [3] 4.54 mi (28:38 / mi)
Got to the pool 10min early excited and ready to do work. Jim didn't couldn't find the workout from Mike so I just did the morning practice and split a lane with Max. Humble start getting lapped by the speed boat!...but good practice for my pace control
500
5x100 on 1:30 (~1:15)
2x250
2x500 (6:37)
2x250
5x100
6x50
100
=3,900yds
Max got out and I started to repeat the next set and then mike showed up...to swim with me! Super stoked he was there and it was a big help/motivation to try and stay with him and watch his stroke. His recovery arms are super relaxed and it helped me to get into a good groove. Swam way harder than I would have if I was swimming alone or in open water drifting away
1500 non-stop
3x500 descending with paddles
(Mike gave me white paddles-6:24,6:16,6:01 working HARD on last one)
10x100 as
4x100 on 1:25, 100 non-free on 1:50, 4x100 on 1:30(all between 1:14-1:16)
100 easy mixed
=4,100yds
-----
8,000yds
Mike got out and said we should end it with that set. Shorter than planned but kept the quality high the entire set and never broke down in technique. Pushed muscular endurance and swam harder than I wanted to but probably better than dragging it out for 3hrs and breaking down.
500
5x100 on 1:30 (~1:15)
2x250
2x500 (6:37)
2x250
5x100
6x50
100
=3,900yds
Max got out and I started to repeat the next set and then mike showed up...to swim with me! Super stoked he was there and it was a big help/motivation to try and stay with him and watch his stroke. His recovery arms are super relaxed and it helped me to get into a good groove. Swam way harder than I would have if I was swimming alone or in open water drifting away
1500 non-stop
3x500 descending with paddles
(Mike gave me white paddles-6:24,6:16,6:01 working HARD on last one)
10x100 as
4x100 on 1:25, 100 non-free on 1:50, 4x100 on 1:30(all between 1:14-1:16)
100 easy mixed
=4,100yds
-----
8,000yds
Mike got out and said we should end it with that set. Shorter than planned but kept the quality high the entire set and never broke down in technique. Pushed muscular endurance and swam harder than I wanted to but probably better than dragging it out for 3hrs and breaking down.
Road Bike (Canyon Loop) 1:56:00 [3] 37.1 mi (19.2 mph) +1812ft
Rode out from the WAC after swim. Took my time w/ a shower, setup bottles, etc. Probably 15-20min. Nice and roasting out in the mid 90's but dry. love it! Did not notice any fatigue from the swim and legs just a little heavy at first but it felt like it was more from the big gear work last night.
Rode up Bake, Canyon drifting into mod-hard watts but not feeling like I was working hard. Just taking in liquids, fueling and riding. Climbing through the canyon w/ a head wind in the aerobars. Perfect!
Rode up Bake, Canyon drifting into mod-hard watts but not feeling like I was working hard. Just taking in liquids, fueling and riding. Climbing through the canyon w/ a head wind in the aerobars. Perfect!
Running (Steady) 45:00 [3] 6.43 mi (7:00 / mi) +165ft 6:50 / mi
shoes: K-Swiss-Blade-Red1
Ran out w/ Monique at Bolsa but did our own thing. Stoked on the paces while running and didnt see until download. Swimming today taught me how to run. Ran the cool down w/ Monique while she was finishing up.
Put my Garmin 500 in my pocket and just ran and took a power walk about every 20min or so...Felt really good running...and swimming and biking today. Strong, balanced, health and heading into the best training of the year. Friends to train with, new places and lots of time at steady. I love this training!!!!
Put my Garmin 500 in my pocket and just ran and took a power walk about every 20min or so...Felt really good running...and swimming and biking today. Strong, balanced, health and heading into the best training of the year. Friends to train with, new places and lots of time at steady. I love this training!!!!
Tuesday Nov 2, 2010 #
4 AM
Yoga (home) 30:00 [0]
weight:154lbs
Got up at 4am and got a good stretch routine and breakfast before back to bed for a couple of hours.
12 PM
Swim (nova - technique) 1:00:00 [2] 1.7 mi (35:18 / mi)
Forget most of the set now. Not really working hard and most was sets of 150's, 75's and 50's with lots of kicking sets, back and breast. Nice for a change and easy day in the water before some big swims.
5 PM
Road Bike (6x6 BG) 1:28:00 [3] 23.8 mi (16.2 mph) +1894ft
Started ride with Monique easy pace and headed up the climb at the end of Portola. Ended up climbing it 6x at about 6-7min each w/ a ~50rpm. Odds in the aearobars and sitting up. Keeping cadence low but not a lot of effort or high HR. Felt like I could do 15 or so at the easy pace but kept is short and rolled back for dinner.
Monday Nov 1, 2010 #
10 AM
Swim 1:15:00 [3] 2.84 mi (26:24 / mi)
Steady solo swim in the harbor. Same route as Aug. 1st (~1.3mi loop) and looks like I dropped some time. Swimming muscles feel much more stable/strong now and felt like I could swim a lot more. Clear sunny day, clear water and like glass.
Today (Helix09)
#1 - 33:05
stop 1:32
#2 - 33:59 - RPE up
-----Aug 1st laps were----
PZ3 suit
#1 - 36min
#2 - 36min
Short John
#3 - 39min
#4 - 40min
Did the first lap w/ a breast stroke stop at about 3/4 a lap for about a min and then the same on the 2nd lap. Dropped off a bottle of water, watch, fuel, etc. on a doc but never felt like I needed to stop or fuel. Kept it short for #2 session tonight and picked up the pace after turn 6 each lap for about 8min.
Today (Helix09)
#1 - 33:05
stop 1:32
#2 - 33:59 - RPE up
-----Aug 1st laps were----
PZ3 suit
#1 - 36min
#2 - 36min
Short John
#3 - 39min
#4 - 40min
Did the first lap w/ a breast stroke stop at about 3/4 a lap for about a min and then the same on the 2nd lap. Dropped off a bottle of water, watch, fuel, etc. on a doc but never felt like I needed to stop or fuel. Kept it short for #2 session tonight and picked up the pace after turn 6 each lap for about 8min.
6 PM
Running 36:00 [3] 4.96 mi (7:16 / mi) +485ft 6:39 / mi
ahr:153 shoes: K-Swiss-Blade-Red1
Right before masters with Monique. Did some hot laps on the field when she was getting ready and then we did a few out and backs on the hicks path into the dark. Felt REALLY good running and quite a pop back in my stride. All those lunges are WORKING!! So stoked I have some huge gains to make from some core and stability work.
Finished off with 2x10 strides and 2x12 eccentric calves on the curb. This stuff is GOLD! Last time for it until after ultraman and then its on like donkey pumping iron kong
Finished off with 2x10 strides and 2x12 eccentric calves on the curb. This stuff is GOLD! Last time for it until after ultraman and then its on like donkey pumping iron kong
7 PM
Swim (Nova-Northwoods) 1:00:00 [3] 1.93 mi (31:05 / mi)
Right after run and felt warmed up from the first stroke. No noticeable fatigue from the morning swim but a huge help for technique. Locked center and elbow pop with quick cadence and glide. I love swimming!!!
2x150
5x150 on 2:20, 50 easy
5x150 on 2:10, 50 easy
5x150 on 2:00, 50 easy (skipped a 50 on the 3rd one)
2x300 pulling gear
100 CD
--------
3,400yds
Swam behind Jim and tried not to get lapped. Some harder efforts but using my core as focus felt like I could swim for days. hope so! JFT
2x150
5x150 on 2:20, 50 easy
5x150 on 2:10, 50 easy
5x150 on 2:00, 50 easy (skipped a 50 on the 3rd one)
2x300 pulling gear
100 CD
--------
3,400yds
Swam behind Jim and tried not to get lapped. Some harder efforts but using my core as focus felt like I could swim for days. hope so! JFT