Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jan 9, 2011:
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Sunday Jan 9, 2011 #
Swim (nova triple crown3) 1:30:00 [3] 4.66 mi (19:19 / mi)
slept:8.0
Took turns every 12th leading lane. All relaxed and felt like I learned a lot today. I would use the 75s to feel/change things and then test it during the 100's. Relaxed and fun set. Wish we did this once a month! As the sun came up I could see across the pool and the sunlight in the bubbles. Dont want to forget that...LOVE. 26.4K for the week
100
100 repeats on 1:20 interval. (75s w/ every 5th a 100)
100
--------
8,200yds
Realized I did similar pattern last year but only 75 repeats and I was working hard. Some progress and about 2K more at an easier effort plus my legs are really hairy right now so that should count for something ;-)
100
100 repeats on 1:20 interval. (75s w/ every 5th a 100)
100
--------
8,200yds
Realized I did similar pattern last year but only 75 repeats and I was working hard. Some progress and about 2K more at an easier effort plus my legs are really hairy right now so that should count for something ;-)
Running (hills) 2:05:00 [3] 13.91 mi (8:59 / mi) +1601ft 8:06 / mi
shoes: K-Swiss-Blade-Red1
Today was going to be a double run but opted for a nap after the swim. Good call! M and I drove the entire .3 miles to the Quail Hill loop and met up w/ Art and Max for a long run. STEEP hills and good pace just chatting along the local trails, schools and then ran to Max's house before heading home. Gotta make it through the conference next week but a good start so far. Feeling pretty peppy!
Road Bike (trainer) 45:00 [1] 13.0 mi (17.3 mph)
Easy spin cx bike on the trainer right after run. Still no internet at the pad yet. Solid first week back and over 40 hrs in the office. Loving it.
Saturday Jan 8, 2011 #
MTN Bike 7:10:00 [3] 66.4 mi (9.3 mph) +11800ft
slept:7.0
Solid ride w/ Keevin and Wes in the MOUNTAINS. Good for the soul. Thought that the big gear and standing work from riding GMR yesterday was going to wreck me today but I just needed a couple hours to warm up. 2.5-3hr on I felt fantastic! No fade and legs feeling strong. Holding ~220w on climbs all day w/ CP60 up maple springs. Just cruzing steady and enjoying the day. Funny how perception changes...parts of this ride would have wrecked me before. ULTRAMAN MAKE SAs FEEL LIKE WALK IN PARK
Climbed Harding 9.5mi/3,300ft (1:42/199w avg) just warming up - last year(Dec 19th) was 1:11 but no power. Start to 4 corners.
Kept it rolling on MainD>BeeksPlace - got to the ball at 26mi/3hrs(marathon pace?)
View Larger Map
Dropped down to Skyline Corona and rode through to refuel and up Eagle - Had to do a bit of route finding and bushwhacking hucking our bikes to get to the trail. Decided to split off ahead and rode off trail telling Wes when I ripped a hole in my rear sidewall. Wes and Keevin took MD back
I saw the biggest bob cat I have seen yet. Dark with almost black spots. Made me happy!
I rode up and dropped down Motorway - worst I have ever seen it-washed out shale, exposed river rock drop offs- Loving it!
Then climbed back up Maple Springs to 4 corners and freezing descent back down Harding.
Climbed Harding 9.5mi/3,300ft (1:42/199w avg) just warming up - last year(Dec 19th) was 1:11 but no power. Start to 4 corners.
Kept it rolling on MainD>BeeksPlace - got to the ball at 26mi/3hrs(marathon pace?)
View Larger Map
Dropped down to Skyline Corona and rode through to refuel and up Eagle - Had to do a bit of route finding and bushwhacking hucking our bikes to get to the trail. Decided to split off ahead and rode off trail telling Wes when I ripped a hole in my rear sidewall. Wes and Keevin took MD back
I saw the biggest bob cat I have seen yet. Dark with almost black spots. Made me happy!
I rode up and dropped down Motorway - worst I have ever seen it-washed out shale, exposed river rock drop offs- Loving it!
Then climbed back up Maple Springs to 4 corners and freezing descent back down Harding.
C • sa 2
Running (treadmill) 33:00 [3] 4.1 mi (8:03 / mi) +103ft 7:52 / mi
shoes: K-Swiss-BladeYellow2
Stomach still full. 3-4hrs after ride.
Friday Jan 7, 2011 #
MTN Bike (GMR) 2:30:00 [4] 31.4 mi (12.6 mph) +3819ft
ahr:133 slept:7.0
Working in LA today. Up at the butt crack of dawn to get in a climb up GMR along the way. I have now ridden it on my CX bike, road, tri and today my MTB. Made it feel like a totally different place today. Scouted out some single track here and there off the road but most of it downhiller gnar. Roads clear and dry.
Swim (24hr) 1:00:00 [3] 1.77 mi (33:54 / mi)
Big day of work and traffic. Gordo year review/plan chat. Stopped by Keevins on the way home to get another load of clothes...and a swim to break the drive.
500
2 rounds of
4x50, 4x100 on 1:30, 400 paddles
500
100
------
3,100yds
500
2 rounds of
4x50, 4x100 on 1:30, 400 paddles
500
100
------
3,100yds
Thursday Jan 6, 2011 #
Yoga 40:00 [0]
slept:7.0
Woke up early w/out alarm clock and got in a good stretch session building to some core yoga moves and warming up
Strength 10:00 [1]
Core working on my planks and stability yoga and 2 sets of 12,15 reps single leg squats afer one round of myrtle drills
Running 40:00 [3] 5.07 mi (7:53 / mi) +634ft 7:03 / mi
shoes: Montrail-Masochist-org
So I wanted to drive down to SBucks (less than .25 miles from the pad-still no internet at home) so I could work before I started my run. I rolled though a stop sign and got pulled over at the first turn. Gloves and short shorts on ready to run. Aghh!
I told the cops that I have had so many tickets in the last few months and then had to tell them I had no idea where my wallet was or the sticker for my registration....and I only have the expired insurance card. Not good! We got to talking and they both said after coming back a few times "well, we dont want to ruin your run so we are just going to let you go this time". Got a fix it ticket for my tags and license but not another moving violation. I am a lucky boy!!!!! Now if I could just find my wallet again.
Ran south this time on the bike path that turned into some neighborhoods just exploring and stayed relaxed. Feeling great running. Looped it back and entire run was like this /\/\/\/\/\/\
I told the cops that I have had so many tickets in the last few months and then had to tell them I had no idea where my wallet was or the sticker for my registration....and I only have the expired insurance card. Not good! We got to talking and they both said after coming back a few times "well, we dont want to ruin your run so we are just going to let you go this time". Got a fix it ticket for my tags and license but not another moving violation. I am a lucky boy!!!!! Now if I could just find my wallet again.
Ran south this time on the bike path that turned into some neighborhoods just exploring and stayed relaxed. Feeling great running. Looped it back and entire run was like this /\/\/\/\/\/\
Swim (Nova-Stroke) 1:00:00 [3] 1.45 mi (41:22 / mi)
Had the talk w/ Rich and Ellen today
Lunch masters - Main set had IM's and 100's off the blocks w/ 20sec rest between all sets. Dug on the last one to avoid a 50 fly off the back!
100 + 8x25 free
100 + 6x25 back
100 + 4x25 breast
100 + 2x25 fly
100
MS - 3 rounds of
200 IM (2:52, 2:51, 2:56)
150 free
100 (1:06, 1:05, 1:02)
50 easy
100
-------
2,550yds
Lunch masters - Main set had IM's and 100's off the blocks w/ 20sec rest between all sets. Dug on the last one to avoid a 50 fly off the back!
100 + 8x25 free
100 + 6x25 back
100 + 4x25 breast
100 + 2x25 fly
100
MS - 3 rounds of
200 IM (2:52, 2:51, 2:56)
150 free
100 (1:06, 1:05, 1:02)
50 easy
100
-------
2,550yds
MTN Bike 1:30:00 [2] 14.6 mi (9.7 mph) +1253ft
Rode from the house just before dark...stress day at work but found some of the sickest single track hidden right in the middle of OC and just a mile or two from our pad. LOVE!!!!!!
'
For some reason I just want to RUN RUN RUN RUUUNNNNNNN
'
For some reason I just want to RUN RUN RUN RUUUNNNNNNN
Wednesday Jan 5, 2011 #
5 AM
Swim (Soka-Nova) 50:00 [4] 1.9 mi (26:19 / mi)
slept:7.0
Late. Soka is the first exit off the 73 from our pad. Drove right past it to Ortega...not use to living so close! Swam HARD the entire time.
350
2x250, 500(6:14)
2x200, 450(didnt make complete set was sup w/ fins on 1:10base)
2x250, 500 pulling
150
-------
3,350yds
350
2x250, 500(6:14)
2x200, 450(didnt make complete set was sup w/ fins on 1:10base)
2x250, 500 pulling
150
-------
3,350yds
6 AM
Running (Track) 54:00 [5] 7.4 mi (7:18 / mi)
shoes: K-Swiss-BladeYellow2
Walked over to the track w/ Mari after swim and mixing up a big Vitargo drink. Just getting acquainted with the track.
Did a couple miles warm up and then did 4 x 3 laps(1200meters?) and walked the curves between(200meters?). Resisted the urge to run each one faster or do a lot of them. Just easy relaxed running like Trevor, quick feet, tall spin, chin down, loving life. Felt like I could have done about 7-8 without slowing down but kept it easy. Plenty of months ahead to rip my legs off.
Did a couple miles warm up and then did 4 x 3 laps(1200meters?) and walked the curves between(200meters?). Resisted the urge to run each one faster or do a lot of them. Just easy relaxed running like Trevor, quick feet, tall spin, chin down, loving life. Felt like I could have done about 7-8 without slowing down but kept it easy. Plenty of months ahead to rip my legs off.
12 PM
Swim (Nova-WAC distance) 1:00:00 [3] 2.0 mi (30:00 / mi)
Lunch session. Felt pretty warmed up from the first stroke!
400
50 kick/swim
2x400, 800
2x300, 700 pulling (cut set short-ripped my arms off!)
200
------
3,650yds
Just ovrr 10 thousand yatds in the last 24. What have I been waiting for....i love to swim
400
50 kick/swim
2x400, 800
2x300, 700 pulling (cut set short-ripped my arms off!)
200
------
3,650yds
Just ovrr 10 thousand yatds in the last 24. What have I been waiting for....i love to swim
6 PM
MTN Bike (night) 2:11:00 [3] 16.47 mi (7.5 mph) +2917ft
First big day of training in a while and all around a full day of work. Good for the soul. Could not ask for a better end than to ride sick tacky 1 track at night with some friends. Keevin was obviously feeling good and kept pushing the ride a bit further and we dropped down into old camp. Never been down there before. Great time even tho I was getting dropped by Ryan and Keevin the entire time ;-)
Hope to make it a weekly thing
Hope to make it a weekly thing
Tuesday Jan 4, 2011 #
Running 42:00 [3] 5.44 mi (7:43 / mi) +473ft 7:08 / mi
slept:8.0 shoes: K-Swiss-Blade-Red1
Walked up Joe's hill behind the pad to the SBux parking lot and started running from there. Clear blue sky and killer view from the top of Joes hill. Loving this path right out of the door.
2.8 miles from 2nd gate back to the front door and about 230ft of climbing. big day at the office today so may try to hit a night ride in the dirt after work. Anybody interested??
2.8 miles from 2nd gate back to the front door and about 230ft of climbing. big day at the office today so may try to hit a night ride in the dirt after work. Anybody interested??
MTN Bike 1:09:00 [2] 12.0 mi (10.4 mph) +577ft
Scramble around today and got another load from Keevins on lunch beak. Shooting for a night ride with the boys but was not going to happen tonight. Hit the local trails and paths w/ M. IN LOVE with this place
Swim (Wetsuit POW) 1:00:00 [3] 1.93 mi (31:05 / mi)
I am sure the maintenance guys thought I was crazy when they came over to fix the door I ripped off of the oven and I was standing in the middle of the living room in a wetsuit and my cross bike on a trainer with no front tire...
We got to talking and I had to explain what the trainer was all about.
"you ride that ting for like an hour or what mang"
"...yeah"
"yo Jamie, this guys probably rides like 12 miles"
"you ride 12 miles on the bike"
"yeah sometimes"
"Crazy man, your wetsuit is a little weird but 12 miles riding a bike, now that is crazy"
Good times.
Walked on over 40 steps to our 5 lane, no lane line, salt water pool and got it on.
4 x 575 as 500 steady and then hit 5 lanes wide in a block with pickups around the turns. Perfect buoy practice!
10 x 100 as odds IM and even free
100
----------
3,400yds
We got to talking and I had to explain what the trainer was all about.
"you ride that ting for like an hour or what mang"
"...yeah"
"yo Jamie, this guys probably rides like 12 miles"
"you ride 12 miles on the bike"
"yeah sometimes"
"Crazy man, your wetsuit is a little weird but 12 miles riding a bike, now that is crazy"
Good times.
Walked on over 40 steps to our 5 lane, no lane line, salt water pool and got it on.
4 x 575 as 500 steady and then hit 5 lanes wide in a block with pickups around the turns. Perfect buoy practice!
10 x 100 as odds IM and even free
100
----------
3,400yds
Monday Jan 3, 2011 #
Running (treadmill) 45:00 [3] 5.26 mi (8:33 / mi) +108ft 8:24 / mi
slept:7.5 shoes: K-Swiss-BladeYellow2
Going to start tracking sleeping again. Got way behind at the end of the year but starting good habits at the new place. Good morning start and then walked over the the gym and started w/ 10min walking on the mill. Setup laptop and then ran steady and ended w/ another 10min walking.
Swim (nova northwoods) 1:00:00 [4] 1.27 mi (47:14 / mi)
Was going to rode after chat w/ Christina and drove out but forgot front skewer then had to meet Ron. All good still tires from the move. Met M for beat down
450
3x100(1:05), 6x50, 6x25 on 1:30 base
3X100, 6X50, 6X25 Pulling 1:20 base
3x100, 6x50, 6x25
50 ez
200 fast (2:26-tired 10sec slower and felt like I was working harder
100
---------
2,250yds
450
3x100(1:05), 6x50, 6x25 on 1:30 base
3X100, 6X50, 6X25 Pulling 1:20 base
3x100, 6x50, 6x25
50 ez
200 fast (2:26-tired 10sec slower and felt like I was working harder
100
---------
2,250yds