Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jan 30, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jan 30, 2011 #
7 AM
Running (HILLS) 2:03:00 [3] 13.15 mi (9:21 / mi) +2889ft 7:45 / mi
slept:8.0 shoes: Montrail-Masochist-org
Slept solid last night and over 8 hours. Sickness is gone after run! Amazing what a full night of sleep does. What if I got a full night of sleep every night? DO IT
Stoked to hit the trails at Bonelli this morning w/ M. Grateful I dont have to be in the office from 9-5. Set the tone for the run. ENJOY!
Got Garmin 305 #7 last night and REI had the manager and employees come take a look at my history. They thought I was a reseller or something... Watch was freaking in the beginning and I had it set to beep at 155bpm so just ended turning it off. Pissing me off! Then after 30min it set in on mid-140's. I even licked it but maybe it was not wet enough? Just ran by feel at 100K pace.
Ran a big loop around the outside and a quick one in the middle. Found some new single track and just wanted to run four hours and hours ....running on trails is FUN!!!!!! Had to cut it at 2 for breakfast meeting that didnt happen. Kept the pace easy enough knowing I was going to run again. Steep hills. One gel and stopped at drinking fountains.
Stoked to hit the trails at Bonelli this morning w/ M. Grateful I dont have to be in the office from 9-5. Set the tone for the run. ENJOY!
Got Garmin 305 #7 last night and REI had the manager and employees come take a look at my history. They thought I was a reseller or something... Watch was freaking in the beginning and I had it set to beep at 155bpm so just ended turning it off. Pissing me off! Then after 30min it set in on mid-140's. I even licked it but maybe it was not wet enough? Just ran by feel at 100K pace.
Ran a big loop around the outside and a quick one in the middle. Found some new single track and just wanted to run four hours and hours ....running on trails is FUN!!!!!! Had to cut it at 2 for breakfast meeting that didnt happen. Kept the pace easy enough knowing I was going to run again. Steep hills. One gel and stopped at drinking fountains.
12 PM
Road Bike 1:01:00 [2] 13.0 mi (12.8 mph) +1049ft
Attempted to ride w/ M and J after bk but it started to rain more and more as we headed out. Cool route up Central to Mountain and flipped it at Baldy when it really started raining hard. Had my EC cap and jacket w/ hood to keep my head warm and I got to ice my legs on the way back down. Perfect!
Soaked through all layers and pretty funny by the time we got back. Good times.
Soaked through all layers and pretty funny by the time we got back. Good times.
3 PM
Running (flat) 1:36:00 [3] 13.34 mi (7:12 / mi) +1426ft 6:32 / mi
shoes: K-Swiss-BladeYellow2
Double your pleasure, double your fun...double run! Double Mary that is!
Glad we got a short ride and just ran this super relaxed. Felt awesome but held back...I want to be a November Rockstar not one in Feb. Stoked to finish early without running in the dark although I am looking forward to more night runs in the future. One way back bay to the house uphill running in the dirt on the bike paths.
Ran the first 15min at about 8:30 pace and then just fell into low 7min/mi pace floating along. Butter!! Had to slow myself down a few times when I was running under 7min/mi and just kept rolling steady and smooth. "run like Trevor" is becoming the norm. One gel, 2 ecaps and stopped at drinking fountains
---
61.61mi running +4 walking for the week. First time over 60mi and felt pretty easy and most of the week was spent recovering from the 12hr last weekend. No ice baths, no speed work, no niggles, nothing special. Just running. Life@Steady is good! One more day of Jan for run month and then it time to do some work on the bike.
Glad we got a short ride and just ran this super relaxed. Felt awesome but held back...I want to be a November Rockstar not one in Feb. Stoked to finish early without running in the dark although I am looking forward to more night runs in the future. One way back bay to the house uphill running in the dirt on the bike paths.
Ran the first 15min at about 8:30 pace and then just fell into low 7min/mi pace floating along. Butter!! Had to slow myself down a few times when I was running under 7min/mi and just kept rolling steady and smooth. "run like Trevor" is becoming the norm. One gel, 2 ecaps and stopped at drinking fountains
---
61.61mi running +4 walking for the week. First time over 60mi and felt pretty easy and most of the week was spent recovering from the 12hr last weekend. No ice baths, no speed work, no niggles, nothing special. Just running. Life@Steady is good! One more day of Jan for run month and then it time to do some work on the bike.
Saturday Jan 29, 2011 #
Road Bike 3:15:00 [3] 45.6 mi (14.0 mph) +5463ft
slept:7.0
GMR down Baldy front from the Brisleys.
Skipped masters to sleep in. Up late and felt like I was getting sick. Nice hour warm up to get to the school and then just climbed the front with a building effort. Solid CP30 310 with some light pedal in the front (312@29min -314norm). Not a best but WAY lower on the effort scale, still not fully recovered from last weekends 12hr and I have been focusing on running this month. Just rolling solid and and felt like I could hold it for a good while...got to the downhill sections and just rolled to the gate(39min). Rode loops between J and M to the village. COLD on the way back down the front! Great loop.
Skipped masters to sleep in. Up late and felt like I was getting sick. Nice hour warm up to get to the school and then just climbed the front with a building effort. Solid CP30 310 with some light pedal in the front (312@29min -314norm). Not a best but WAY lower on the effort scale, still not fully recovered from last weekends 12hr and I have been focusing on running this month. Just rolling solid and and felt like I could hold it for a good while...got to the downhill sections and just rolled to the gate(39min). Rode loops between J and M to the village. COLD on the way back down the front! Great loop.
Running 1:00:00 [3] 6.7 mi (8:57 / mi) +10ft 8:57 / mi
shoes: K-Swiss-Blade-Red1
A few hours after ride. Steady on the Brisley tready. 1.5incline nice and easy.
Felt my throat after the night ride and lack of sleep and got it bda ck after cold ride today. Cut it bda ck and decided to stay at the brisleys and get extra rest.
Felt my throat after the night ride and lack of sleep and got it bda ck after cold ride today. Cut it bda ck and decided to stay at the brisleys and get extra rest.
Friday Jan 28, 2011 #
7 AM
Running 1:45:00 [3] 13.1 mi (8:01 / mi) +999ft 7:29 / mi
slept:5.0 shoes: K-Swiss-BladeYellow2
Solid run w/ M, Max and Art on the quail trials. Broke another watch so using Arts and M time and distance.
Probably over 13mi if it was right on but whatever. Good times and loving running on these trails with friends!
Probably over 13mi if it was right on but whatever. Good times and loving running on these trails with friends!
12 PM
Swim (Nova Sprit Friday) 1:00:00 [3] 1.6 mi (37:30 / mi)
4X100 as 25k,50s,25k
8x25k with fins
4x100
Just buoy
4x100 fins and paddles descending. Fast!
200
No gear - 3 rounds of
100smooth, 50fast, 50smooth, 100fast(1:02, 1:02, 1:00)
100
8x25k with fins
4x100
Just buoy
4x100 fins and paddles descending. Fast!
200
No gear - 3 rounds of
100smooth, 50fast, 50smooth, 100fast(1:02, 1:02, 1:00)
100
5 PM
Road Bike (trainer) 1:00:00 [3] 24.0 mi (24.0 mph)
spin and then 5x5min Steps of 25w, then easy then 3 x 50sec ILD (l,r) building at the end off the trainer for the run. Sweating like a sauna
6 PM
Running (T run) 22:00 [4] 3.0 mi (7:20 / mi) +10ft 7:19 / mi
shoes: K-Swiss-Blade-Red1
T.Runs are good for for you...and ur momma! Steady on the tready descending every .5mi
Late for a late dinner and later good.talks with the Wlkers...folding, wad and the deeper stuff in life like poo. Awesome time of laughter
Late for a late dinner and later good.talks with the Wlkers...folding, wad and the deeper stuff in life like poo. Awesome time of laughter
Thursday Jan 27, 2011 #
Swim (wetsuit POW) 15:00 [1] 0.47 mi (31:56 / mi)
Working in LA today. Tried to get in a wetsuit swim but they were working on our pool so I ran (in suit) down to the other pool. OH GEEZZZ... 59 degrees! Good thing I had a run warm up and a wetsuit. Talked to Mike for a bit...right in front of his pad and then just did some 25's all heads up. Could not get warm and running out of time so just split.
C • H2O 1
MTN Bike (Night) 1:30:00 [2] 11.5 mi (7.7 mph) +1372ft
Night ride w/ DartNuun in the Santa Ana mountains. Easy spinning just chatting w/ everyone and some fun single track on the way back. Up late after w/ the drive home and all.
Wednesday Jan 26, 2011 #
Note
slept:8.0
107/68 62 headed into the office early to fimish rfp's and boat load of other crap. Massage at lunch w/ paula. Good talk with Wes...life of purpose.
Running (Steady + strides) 56:00 [3] 7.26 mi (7:43 / mi) +212ft 7:30 / mi
shoes: K-Swiss-Blade-Red1
BIg day at work. Finished a 4:30 con-call with the first mile out on the quail trail to bommer canyon split and back. Got a spark... Finished with 6 strides on rhe grass field barefoot. End to end just focused on quickness
Swim (Nova-Distance) 1:00:00 [3] 2.07 mi (28:59 / mi)
Just in time after run and food. Windy out. Wore my compression socks to get supa geeky and freaky for the night swim.
350
2x400
8x100
4x200
8x100
100
-------
3,650yds
Practiced "freestyle styles" like what Mike was talking about for the last 8 100's. All between 1:13 and 1:08. Came in about 2sec faster every time w/ the straight arm but then Jim told me I was not doing straight arm?!? Gotta get the camera to check visual again feel.
350
2x400
8x100
4x200
8x100
100
-------
3,650yds
Practiced "freestyle styles" like what Mike was talking about for the last 8 100's. All between 1:13 and 1:08. Came in about 2sec faster every time w/ the straight arm but then Jim told me I was not doing straight arm?!? Gotta get the camera to check visual again feel.
Tuesday Jan 25, 2011 #
Note
slept:8.0 weight:155lbs
54 -110/65
Cleaning out my bins last night I found 4 bottles of vitargo that I never even touched. Only 2 calorie bottles, a probar and a laura bar besides the potatoes and fruit. running on fumes!! No wonder I was such a mess.
Cleaning out my bins last night I found 4 bottles of vitargo that I never even touched. Only 2 calorie bottles, a probar and a laura bar besides the potatoes and fruit. running on fumes!! No wonder I was such a mess.
Running 42:00 [2] 5.06 mi (8:18 / mi) +512ft 7:34 / mi
ahr:141 shoes: K-Swiss-BladeYellow2
quick run after work before meeting w/ Wes. Walked up to the Quail Trail via the neighborhood and ran to the Quail track for a couple loops.
13:55/141bpm
13:18/144bpm
13:55/141bpm
13:18/144bpm
Monday Jan 24, 2011 #
Trek 1:00:00 [1] 4.14 mi (14:30 / mi) +132ft 14:04 / mi
shoes: Salomon 3D
Feeling....as expected. Nice walk this morning with M out to Sbux for some Cisco study and then the Quail track loop w/ the extension up the hill over the strawberry filed and around. Felt much better after the walk. Back to the 9-5 grind
Road Bike 1:00:00 [1] 10.4 mi (10.4 mph) +310ft
easy spin into dark w/ M down the bike path across the 405. So many options for flat that way. Grabbed 3 bars on the way out and ate them all w/in the first 20min. Rode to Gelsons and ate before heading home...to eat.
Thinking pretty clear at work and feeling better. Hip stopped clicking today and swelling is way down. Mostly back, shoulders, wrists feeling the bump and grind. Mid back feels like I got whacked w/ a cane. Off to a coffee shop for tea and blog time and another dinner on the way home. HUNGRY
Thinking pretty clear at work and feeling better. Hip stopped clicking today and swelling is way down. Mostly back, shoulders, wrists feeling the bump and grind. Mid back feels like I got whacked w/ a cane. Off to a coffee shop for tea and blog time and another dinner on the way home. HUNGRY