Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jan 2, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Jan 2, 2011 #
8 AM
Running 1:45:00 [3] 13.24 mi (7:56 / mi) +978ft 7:25 / mi
slept:7.5 weight:153lbs shoes: K-Swiss-Blade-Red1
Break in the rain and almost complete w/ the move. Walked w/ M out from the house to SBux for some coffee/oatmeal and then ran out on our local trails. No driving. LOVE IT!!!! Super green and so many options. Just super excited to run. Headed over to UCI hills and back all easy pace w/ some walking taking in the views. Saw Max riding on the way back (he is one street over). Easiest 10+ miler I have ever done w/out question. Felt like a 4mile or so.
12 PM
Swim 15:00 [2] 0.5 mi (29:59 / mi)
My attempts to swim continue to fail. WAC pool has broken heater and then SOKA triple crown was canceled. Tried to bang out some laps in our local pool but the water is cold. Wore skinfit suit w/ the PZ3 suit over the top and thick cap but could not warm up so got out after 850. Stoked now I have a wetsuit pool!!! And its saltwater!
5 PM
Road Bike (trainer) 1:00:00 [2] 16.0 mi (16.0 mph)
Easy spin later in the day before dinner on the CX bike w/ a road tire. Seat is a little high. Listened to study boy Art while turning it round.
6 PM
Strength 20:00 [2]
Quick session after trainer at our local gym.. Jst walked over there. LOVE IT! 2 rounds of 12-15 reps on each machine and added squats at the end of the row.
Saturday Jan 1, 2011 #
Road Bike 4:30:00 [3] 70.0 mi (15.6 mph) +2290ft
slept:6.5
Rode out from Bluesails with Monique, Amber, Chuck, Mike and Keevin to join the 600+ people group ride down PCH. Meet up w/ Rick at the Sbux and then I rode back to meet Ryan and didnt jump in on the hot ride. They had a HOT pace! Rode the CX and chatted w/ Ryan. Rode down to CDM for buffet breaky and back. Lots of laughs and perfect clear day. Legs felt good but my taint ant use to a normal seat.
Running 55:00 [3] 7.31 mi (7:31 / mi) +223ft 7:19 / mi
shoes: K-Swiss-Blade-Red1
Out from HB park/stables/house loops and hills in the mud. Last run on the bluesails trails for a bit. Killer pink sunset and ran into the dark...did not want to stop running. Felt pretty effortless and another good time w/ everyone and then first night staying at new place.
Friday Dec 31, 2010 #
Note
(rest day)
Last day of the year and huge day for moving... Could have fit something in later in the day but ended hanging w/ some good friends at Keevins for new years. Good times as always and plenty of activity today. Time goes by fast...
Trek 20:00 [1]
Strength 20:00 [1]
Thursday Dec 30, 2010 #
Road Bike 1:15:00 [2] 19.0 mi (15.2 mph)
Busy work day wrapping up the year and then we got our keys to the new pad and started the move and painting. Fun? yes! Rode on the CX bikes right out of the front door down Laguna Canyon. NO STOP LIGHTS for about 40min until we got to PCH and then just checked out the ocean and flipped it. Passed over a dozen trails and routes on the way...super stoked about location!
was going to hit the tmill w/ M after but just finiished painting instead
was going to hit the tmill w/ M after but just finiished painting instead
Wednesday Dec 29, 2010 #
Yoga (home/core/myrtl) 1:00:00 [1]
Up early and got a good mix of Vinyasa yoga, myrtl drills and core work. Money! Got my planks up past 30 seconds now! Super stoked. Finished with some good stretching and foam roller action. Ready to tackle the 9-5 now.
Swim (Nova Triple Crown) 2:00:00 [3] 4.2 mi (28:34 / mi)
Triple Crown make up session at the WAC. 75 repeats on a 1:30 interval.
Decided to lead out a lane doing 100's and then I tried to get us to do 125's every 5th one. We agreed to try a 125 every 10th one but even that was a bit much... Did two of them and then lost everyone and probably started out too fast because they lost me at the end.
300 warm up
67 x 100 (2 as 125, 2 as 75)
8 x 50
---------
7,400yds
Held about 1:12 at first and then to about 1:15 until the ~60 repeat and then took two back to back 75's as a break
did a couple more 100's and then started to fade over the 1:15 pace and just did the last 8 as 50 easy cool down. Backstroke/drills as the rain stopped and sun came out. Didnt feel like digging to finish up and just enjoyed the day and sunshine. Welcome back!
Decided to lead out a lane doing 100's and then I tried to get us to do 125's every 5th one. We agreed to try a 125 every 10th one but even that was a bit much... Did two of them and then lost everyone and probably started out too fast because they lost me at the end.
300 warm up
67 x 100 (2 as 125, 2 as 75)
8 x 50
---------
7,400yds
Held about 1:12 at first and then to about 1:15 until the ~60 repeat and then took two back to back 75's as a break
did a couple more 100's and then started to fade over the 1:15 pace and just did the last 8 as 50 easy cool down. Backstroke/drills as the rain stopped and sun came out. Didnt feel like digging to finish up and just enjoyed the day and sunshine. Welcome back!
Road Bike (trainer) 1:15:00 [3] 23.0 mi (18.4 mph)
Late session after work/dinner. Got a set from Marlyn to do. Fun stuff and had my HR though the roof w/ the higher cadence but easy power levels.
L and R leg at 45sec x 3 and then 2x(2, 3, 4min of high cad) on 1min ez. Sweating buckets
L and R leg at 45sec x 3 and then 2x(2, 3, 4min of high cad) on 1min ez. Sweating buckets
Running (t-run) 16:23 [3] 2.24 mi (7:19 / mi)
shoes: K-Swiss-Blade-Red1
easy run off the bike around the hood under the starts. Felt real relaxed and good running
Tuesday Dec 28, 2010 #
Running 56:00 [5] 7.73 mi (7:15 / mi)
shoes: K-Swiss-Blade-Red1
Almost stayed in Santa B last night but made it to Santa M to stay w/ the girls. Up late! Woke up at 5 and drove to Tower26 to swim but ended up bagging it...long story. Back to bed and then to work in LA but guy called in sick. I am a lucky boy!!! Big breakfast w/ M at the beach and run on a killer summer day on the boadrwalk.
Eays. Run up and back on the dirt path and then down to the sand path for 5 rounds of 3min on and 1:30 easy. All relaxed and perfect form. Awesome quality! Could have done way more.
Eays. Run up and back on the dirt path and then down to the sand path for 5 rounds of 3min on and 1:30 easy. All relaxed and perfect form. Awesome quality! Could have done way more.
Road Bike 1:12:00 [2] 14.3 mi (11.9 mph)
Walked around Santa Monica and Venice after run. Lots of time on my feet. Solid day and lunch w/ Dave at his new place and we just made it home in time to get on the CX bikes and hit the local loop >HBpark, stables, oil trails, bolsa dirt. Caught the sky full of a pink sunset as we rode along the boardwalk. Fun.
Swim (24hr HB Jankyness) 1:00:00 [3] 1.81 mi (33:09 / mi)
Probably my last time at this gym...not so sad about it although they have cleaned up the frogie. Held 1:15 or under on the 100's and a 1:30 base.
500 + 5x100
400 + 4x100
300 + 3x100
200 + 2x100
100 + 100
200
--------
3,200yds
500 + 5x100
400 + 4x100
300 + 3x100
200 + 2x100
100 + 100
200
--------
3,200yds
Monday Dec 27, 2010 #
Swim (SBE) 1:00:00 [3]
Quick stop on the way back. Felt loose and good swimming even after 6 days out of the water.
5x500 - 3rd one with paddles
5x100 - 3rd one with paddles
200
--------
3,200yds
5x500 - 3rd one with paddles
5x100 - 3rd one with paddles
200
--------
3,200yds
Running 36:00 [2] 4.48 mi (8:02 / mi)
shoes: K-Swiss-Blade-Red1
Easy run with M on the way home just before sunset. Beautiful. Had to slow myself down a few times. Feeling fresh and good running.