Training Log Archive: LiveWideLoveDeepIn the 7 days ending Mar 6, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 6, 2011 #
9 AM
Running (Mountain Run) 1:55:00 [3] 12.6 mi (9:08 / mi)
shoes: Montrail-Masochist-org
Ended a 10 day block (http://attackpoint.org/viewlog.jsp/user_4620/perio...) my favorite type of running... Drove up on the 247 to Big Bear and ran behind right before the climb. Found the biggest hill around and then ran around the salt mines. Most of the scramble was off-trail, off-camber, off the scale...adventure.
All the Gears. Slowest mile over 17min/mi pace and hit Meridian st on the way back at about 7-8mi and hit 2mi at ~6:20pace building to .5mi at 5:45pace and then easy 6:40pace back to the truck just floating down easy. Windy out! Packed UD hip pack.
All the Gears. Slowest mile over 17min/mi pace and hit Meridian st on the way back at about 7-8mi and hit 2mi at ~6:20pace building to .5mi at 5:45pace and then easy 6:40pace back to the truck just floating down easy. Windy out! Packed UD hip pack.
6 PM
Running (Snowshoe) 1:14:00 [3] 7.8 mi (9:29 / mi)
shoes: Salomon 3D
Huge day of learning. Sometimes you meet "THE" people. Good fit for A.G. at base camp and Tantuco planning/packing. SOLE dream crushing.
Then got my arm twisted for a snowshoe run into sunset and back in the dark. Redline for a bit running on the ridges. Wont forget this day
Then got my arm twisted for a snowshoe run into sunset and back in the dark. Redline for a bit running on the ridges. Wont forget this day
Saturday Mar 5, 2011 #
Running 50:00 [2] 6.0 mi (8:20 / mi)
shoes: K-Swiss-BladeYellow2
" A " mountain run with Max from the hotel before eating our faces off again.
Swim 15:00 [1] 0.25 mi (1:00:03 / mi)
Easy swim in Indio just flopping w/ Max and M before jacuzzi and dinner. Last couple weeks feel like a couple of years gone by
Friday Mar 4, 2011 #
Road Bike 5:22:00 [4] 105.0 mi (19.6 mph)
slept:8.0
Kit Peak Ride out early. T got a flat on the way out so JD, Kyle and me stayed back to get back to the group. Then a chain stuck, then I got a flat...then TTT hammer time about 1hr in.
Two main efforts of the day were before and after the climb on the flats with 400+ miles on the bike in the last 7 and swing recovery. Good baseline!
More TTT on the way back w/ the A group until we split. Kyle, Petro and me got in sick, sick continuous rotation for a good while heading back at about 4.5hrs
Solid fast day and big pushes all along. 211w avg w/ all the coasting down kit peak and group drafts. Shelled and happy.
Two main efforts of the day were before and after the climb on the flats with 400+ miles on the bike in the last 7 and swing recovery. Good baseline!
More TTT on the way back w/ the A group until we split. Kyle, Petro and me got in sick, sick continuous rotation for a good while heading back at about 4.5hrs
Solid fast day and big pushes all along. 211w avg w/ all the coasting down kit peak and group drafts. Shelled and happy.
Running (T-Run) 31:00 [3] 4.4 mi (7:03 / mi)
shoes: K-Swiss-BladeYellow2
Ran w/ Max out on the bike path when we got back. Actually felt really good running and could have gone long. Still snappy and smooth running.
Thursday Mar 3, 2011 #
6 AM
Running 31:00 [3] 4.2 mi (7:23 / mi)
slept:8.5 shoes: K-Swiss-BladeYellow2
Quick run at sunrise down the bike path picking it up in the middle.
8 AM
Swim (Chuckie V Speed) 1:30:00 [3] 2.36 mi (38:08 / mi)
Speed session. Got in early for a mixed warm up all strokes all speeds. Hit the 150's pretty hard w/out knowing about the 25's. Felt stronger as we went on w/ the fly tho.
500
300, 200, 100, 50
8 rounds of 150s as 75build,50sprint,25fly
100 ez
20x25 every 5th fly, 50 ez
16x25 every 4th fly, 50 ez
12x25 every 3rd fly, 50 ez
4x25 fly
100 easy
50 fly max
50 easy
-----
4,150yds
500
300, 200, 100, 50
8 rounds of 150s as 75build,50sprint,25fly
100 ez
20x25 every 5th fly, 50 ez
16x25 every 4th fly, 50 ez
12x25 every 3rd fly, 50 ez
4x25 fly
100 easy
50 fly max
50 easy
-----
4,150yds
12 PM
Running 1:17:00 [5] 10.37 mi (7:26 / mi)
shoes: K-Swiss-BladeYellow2
Spent a lot of time at the camp just trying to stay on BigSexy butt... Ran out East on the trails. Mostly Cactus Forest trail with the peppy dudes.
Quick pace and I was out the back a couple times when they decided to through in some surges at 6min/mi pace. Just cannot hold that YET on the run. Stoked Chris waited back for me to keep me honest and still running uncomfortably hard but enough to chat. Solid focused run for me. Learned a lot running in the groups the last week and relaxing at a quicker pace.
Quick pace and I was out the back a couple times when they decided to through in some surges at 6min/mi pace. Just cannot hold that YET on the run. Stoked Chris waited back for me to keep me honest and still running uncomfortably hard but enough to chat. Solid focused run for me. Learned a lot running in the groups the last week and relaxing at a quicker pace.
Wednesday Mar 2, 2011 #
Swim (Chuckie V strength) 1:10:00 [3] 1.7 mi (41:10 / mi)
slept:8.0
Had massages lined up after the ride and Max and I were in the first round. Opted to skip any sessions after and just soak up the day. Good call. Best sleep in days and feeling rested. Unique strength session but had to get out early b/c of con-call
Road Bike 2:16:00 [4] 44.72 mi (19.7 mph) +1634ft
ahr:121 max:166
Another quick ride. Out along the hwy in pace line and then we had stag-starts for a 9mi slight uphill time trial down a crappy road w/ slight wind. Started conservative at 140bpm and just moved into 160bpm w/in the last 5min.
(9mi, 20min, 26.3mph, 288w avg, 149bpm avg.) No where near a PB (~324w) but best control of effort/pace and pleased w/ the load under fatigue.
(1st half 268/141bpm - 2nd half was 300w/155bpm avg)
Slapped out 1,000watts on the way back after climbing Gates Pass. Fun!
(9mi, 20min, 26.3mph, 288w avg, 149bpm avg.) No where near a PB (~324w) but best control of effort/pace and pleased w/ the load under fatigue.
(1st half 268/141bpm - 2nd half was 300w/155bpm avg)
Slapped out 1,000watts on the way back after climbing Gates Pass. Fun!
Running 50:00 [3] 5.5 mi (9:05 / mi)
shoes: K-Swiss-BladeYellow2
Star pass trail run w/ the groups again. Good times!
Tuesday Mar 1, 2011 #
Road Bike 4:41:00 [4] 76.41 mi (16.3 mph) +6211ft
slept:8.0 weight:150lbs
Better sleep but still avg ~6.5hrs in the last 7 days. Feeling stronger on the bike day by day and fatigue from Old P fading. Should be ready to go by Friday.
Mt. Lemmon climb today.
Rode out from Hotel to the park and back the climb before easy. Chris put out another prem for the mi 5 marker so I went a bit harder until then (24min@288w 153bpm avg) and was on the Chuckie wagon until I dropped a glove and lost the train. Good thing. Just rolled steady the rest of the way keeping a 150bpm cap, mixing in some BG and looking for decoupling. Rode mi 6-21 solo @255w(261norm) for 1:43 at 150bpm avg. Solid climb amazing views and good chats. i like to ride my bike!
Mt. Lemmon climb today.
Rode out from Hotel to the park and back the climb before easy. Chris put out another prem for the mi 5 marker so I went a bit harder until then (24min@288w 153bpm avg) and was on the Chuckie wagon until I dropped a glove and lost the train. Good thing. Just rolled steady the rest of the way keeping a 150bpm cap, mixing in some BG and looking for decoupling. Rode mi 6-21 solo @255w(261norm) for 1:43 at 150bpm avg. Solid climb amazing views and good chats. i like to ride my bike!
C • CV 5
Monday Feb 28, 2011 #
Swim (Chuckie V special) 1:30:00 [4] 2.89 mi (31:09 / mi)
swim time. Cold out but got warm QUICK.
250
400 free, 400 pull, 200 non-free
15 x 50's (on 60,55,50,45,40)
10 swims on 4:20 (300s)
6x25 all out sprints
150
------
~5,100yds
Puked up oatmeal on the 4th 300 (unfortunately most came out of my nose) and did 3 at about 275/250 and managed to hang in there.
250
400 free, 400 pull, 200 non-free
15 x 50's (on 60,55,50,45,40)
10 swims on 4:20 (300s)
6x25 all out sprints
150
------
~5,100yds
Puked up oatmeal on the 4th 300 (unfortunately most came out of my nose) and did 3 at about 275/250 and managed to hang in there.
Road Bike 1:40:00 [4] 31.0 mi (18.6 mph)
Quick snappy ride out up Gates Pass back down and again before heading back...Chris got me going for the prem and put down 1,120watts on a sprint to get some KOH espresso and a tub of ultragen. Solid TT effort for a short bit on the way back. fun!
C • dude 1
Running 1:00:00 [3] 6.8 mi (8:49 / mi)
shoes: K-Swiss-BladeYellow2
Super fun group trail run out behind the JW loop. Surprised how good the trails were back there and nice and warm out. Flowing fun. Feeling more rested.