Training Log Archive: LiveWideLoveDeepIn the 7 days ending Feb 13, 2011:
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Sunday Feb 13, 2011 #
6 AM
Running 47:00 [2] 4.85 mi (9:41 / mi) +120ft 9:28 / mi
slept:8.0 shoes: Addidas DC2
Warm up jog to the start with Moni, Beth and James and then a hobble back after the race. Another solid 50mi run week. Counting this but not the hike in search of food last night. Good times and a great weekend.
7 AM
Running (Palm Springs Half Maratho) 1:24:35 [5] 13.2 mi (6:24 / mi) +1198ft 5:54 / mi
ahr:185 max:207 shoes: Addidas DC2
Wore my bike HR strap and James got it to work w/ my watch but I am not sure about the numbers. Looks consistent but 169avg last year and now 185?? Sure didnt feel that hard w/ a max of 205. Technology?!? http://tpks.ws/umsa
Solid run and learned a lot.
Only 3 scoops of Vitargo on waking up and then some just before the start w/ fein. Only 1 gu on the course but only took part of it and some water to get my mouth wet. Mental habits. Walked 2x also but didnt need to.
Started a lot faster than I would have and it worked for this one. James was right w/ the fatigue we were not likely to lift effort in the 2nd half (he was right!) and I just tried to hang w/ Beth for a quick start. Miles 3-8 was cruzing and just not use to that faster pace but manageable. Stoked to see mi 10 and then it was a hard to keep pace even on the downhills. Working through fatigue. Great practice! Crazy maze course and good fun.
Solid run and learned a lot.
Only 3 scoops of Vitargo on waking up and then some just before the start w/ fein. Only 1 gu on the course but only took part of it and some water to get my mouth wet. Mental habits. Walked 2x also but didnt need to.
Started a lot faster than I would have and it worked for this one. James was right w/ the fatigue we were not likely to lift effort in the 2nd half (he was right!) and I just tried to hang w/ Beth for a quick start. Miles 3-8 was cruzing and just not use to that faster pace but manageable. Stoked to see mi 10 and then it was a hard to keep pace even on the downhills. Working through fatigue. Great practice! Crazy maze course and good fun.
4 PM
Road Bike (EZ) 33:00 [1] 6.67 mi (12.1 mph)
Fun spin w M thru the hood. Feeling good!
Saturday Feb 12, 2011 #
Yoga 35:00 [0]
slept:6.0
Woke up at.a bit after 4am. A lit tull e stressed about the work week/crap that does not matter. Niggles in lower legs and feet. Had a good sesion in the dark and got me ready for the day. Added some core at the end.
Road Bike (Palm Century) 5:29:00 [3] 103.0 mi (18.8 mph) +3310ft
Palm Springs Century -
Rode out from the H-Tel w/ M, Beth and James and got a good start on the thousands of people riding. One thing G told me was dont bike race it! Too much time going ez and only about 1hr at target watts. Bulk of time was 200-220. Lots under and few spots over. Started the first ~50min riding w/ M and the girls and got ahead on on of the first rollers so just stayed with it. Found myself in the mix w/ some roadies and James and me talking pulls... Glad we pulled off at the aid and let the donkey show go.
A bit more pulling later but easy/steady between. Talked w/ Jeff during some (miles ~55-70) and then a nightmare finish in the last few miles when the 10,25,50,100 mile routes all converged into the city street. Accident waiting to happen!
Perfect weather, good chats and solid day of riding. Feet were hurting but maybe insoles I switched in tri shoes? Shoulder were not use to the a bars.
HR monitor SUCKS - said my max was 252 and a lot of sections well over 200bpm
Rode out from the H-Tel w/ M, Beth and James and got a good start on the thousands of people riding. One thing G told me was dont bike race it! Too much time going ez and only about 1hr at target watts. Bulk of time was 200-220. Lots under and few spots over. Started the first ~50min riding w/ M and the girls and got ahead on on of the first rollers so just stayed with it. Found myself in the mix w/ some roadies and James and me talking pulls... Glad we pulled off at the aid and let the donkey show go.
A bit more pulling later but easy/steady between. Talked w/ Jeff during some (miles ~55-70) and then a nightmare finish in the last few miles when the 10,25,50,100 mile routes all converged into the city street. Accident waiting to happen!
Perfect weather, good chats and solid day of riding. Feet were hurting but maybe insoles I switched in tri shoes? Shoulder were not use to the a bars.
HR monitor SUCKS - said my max was 252 and a lot of sections well over 200bpm
Running (T Run) 30:00 [3] 3.9 mi (7:42 / mi)
shoes: Addidas DC2
Shirtless and easy bronzing it up w James. Fridays run did some damage... Good wisdom from Gramps as always. I need consistent core work!
Swim 30:00 [3] 1.0 mi (30:00 / mi)
Really like the options here for training. Perfect weather and everything is close. Good swim down with the team in a nice ~10 lane pool. Fun.
500 mixed
5x200 evens w/ paddes
150
-------
1,650yds
Been a while since I have had a big day...Forgot how much I like it.
500 mixed
5x200 evens w/ paddes
150
-------
1,650yds
Been a while since I have had a big day...Forgot how much I like it.
Friday Feb 11, 2011 #
Running 51:00 [5] 6.51 mi (7:50 / mi) +692ft 7:07 / mi
ahr:152 max:201 slept:8.0 shoes: K-Swiss-BladeYellow2
Working late again last night. Decided to sleep in and not run w/ the boys.
Slept in just enough to have an hour run before first meeting. Used M's Ipod--mix of techno and Beyonce - Not sure if it was the powerbar 2x espresso or Beyonce but decided to give a go at my max heart rate. I have never done it before and after looking at the half last year I realize I need to know. I have been going too easy on myself!
Ran out to Bommer and back - Rolling strong in the 150's going out and let my legs just pick up on the way back w/ the hills. Blasted the last hill in the 190's w/ just easy high cadence and had to work to get it to pop up from there. Maxed out at 201bpm. Sweet! Probably shelled for the half this weekend but its only training. Now I know! Going long, Going Hard!
Slept in just enough to have an hour run before first meeting. Used M's Ipod--mix of techno and Beyonce - Not sure if it was the powerbar 2x espresso or Beyonce but decided to give a go at my max heart rate. I have never done it before and after looking at the half last year I realize I need to know. I have been going too easy on myself!
Ran out to Bommer and back - Rolling strong in the 150's going out and let my legs just pick up on the way back w/ the hills. Blasted the last hill in the 190's w/ just easy high cadence and had to work to get it to pop up from there. Maxed out at 201bpm. Sweet! Probably shelled for the half this weekend but its only training. Now I know! Going long, Going Hard!
Thursday Feb 10, 2011 #
Road Bike (Park Ave) 1:42:00 [3] 20.51 mi (12.1 mph) +1923ft
slept:8.0 weight:153lbs
Rode around exploring hood w/ M and found some good climbs. Loving everything right here and it just gets better... Solid mix for standing/seated/aero big gear climb up Park Ave at about 5min. Did it about 5x feeling out a good route and then down the back. Killer option for front and back with NC one street over.
Running (treadmill) 45:00 [3] 5.32 mi (8:28 / mi) +101ft 8:19 / mi
shoes: K-Swiss-Blade-Red1
1% and dropped until the last 5min then easy. Legs felt heavy and I feel beat from work. So glad it almost Friday.
--270miles in the red shoes-bottoms feel like i could put a finger through them
--270miles in the red shoes-bottoms feel like i could put a finger through them
Wednesday Feb 9, 2011 #
Swim (Nova-Distance) 1:35:00 [5] 2.98 mi (31:53 / mi)
some of the fastest swimming I have done to date but also because it was some of the hardest efforts in the water. Adding the gear probably put more load than a swim meet and I popped on the last set of 100's trying to hold 1:06 pace. 500 w/ gear was all out. Good stuff.
400
10x50 on :40sec
5x100 best avg
2x250 (3:05 - had to drop 5sec each round after)
500 fins
2x250 pulling
500 fins & paddles
10x100
100
2nd practice - moved down 3 lanes
10x100 monsy style
100
150
-------
5,250yds
Moved into M's lane for the last bit for a float down. Blowing up at work right after. Stupid people suck!
400
10x50 on :40sec
5x100 best avg
2x250 (3:05 - had to drop 5sec each round after)
500 fins
2x250 pulling
500 fins & paddles
10x100
100
2nd practice - moved down 3 lanes
10x100 monsy style
100
150
-------
5,250yds
Moved into M's lane for the last bit for a float down. Blowing up at work right after. Stupid people suck!
C • yo 1
MTN Bike (Luge - Night) 2:00:00 [3] 17.0 mi (8.5 mph) +2112ft
Lots going on at work. Mind is really tired and dragged it tonight and up late finishing some RFP's. All good. Glad we had a fun night and quality eat down after
Tuesday Feb 8, 2011 #
6 AM
Running (HIlls) 1:14:00 [3] 7.65 mi (9:40 / mi) +1546ft 8:07 / mi
slept:7.0 shoes: K-Swiss-BladeYellow2
Woke up super early...couldnt sleep and planning. Great run and hanging with Keevin. Walked the Quail Trail out/up and down fox run and back.
A bit further than I thought and SUPER steep in spots but we had a good time talking. 400+ extra ft descending to the grass field. Quads feel it next day.
A bit further than I thought and SUPER steep in spots but we had a good time talking. 400+ extra ft descending to the grass field. Quads feel it next day.
4 PM
Road Bike 2:36:00 [3] 42.0 mi (16.2 mph) +2388ft
Back on the tri bike. Busy busy at work and stoked to have my last meeting cancel. Rode the canyon and up and back on santiago then around portola/IrvineBlvd
6 PM
Running (T Run) 31:00 [3] 4.28 mi (7:15 / mi) +645ft 6:20 / mi
shoes: Montrail-Masochist-org
Right off the bike down the whiting/wahoos dirt path. Ran into the Corbot!! Stoked to talk to him. Relaxed speed is working... Easy on the way back and long night w/ Wes doing work.
Monday Feb 7, 2011 #
Running (QUail loop) 37:00 [3] 4.95 mi (7:28 / mi)
slept:9.0 shoes: K-Swiss-BladeYellow2
Solid sleep. morning loop nice and easy. Power is still out in the house.
Swim (Nova mid distance) 1:00:00 [3] 1.93 mi (31:05 / mi)
Lunch masto...
200
5x200 last 50 breast
5x200 evens strong (2:22, 2:19)
5x200 pulling gear odds strong
200
--------
3,400yds
200
5x200 last 50 breast
5x200 evens strong (2:22, 2:19)
5x200 pulling gear odds strong
200
--------
3,400yds