Training Log Archive: LiveWideLoveDeepIn the 7 days ending May 15, 2011:
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Sunday May 15, 2011 #
Swim (La Mirada Swim Meet) 20:00 [3] 1.0 mi (20:00 / mi)
slept:8.0
Up late last night. "Thought" that my heat was at 11am but found out it was at 9. Stoked they let me go in the last heat and had two minutes to change when I arrived. Plenty o time.
Swam it as IM effort (less effort than at IMSG) mostly because I had no warm up and Mike told me that the water was warm. It was! Built into the first 500 and then just rolled steady. Didnt count so blasted the last 25 when I saw it was almost over. Went by fast and MUCH easier than the 1K but again it was steady effort. Stoked on the time for the effort. All 3-5 stroke breathing and elbow change has been HUGE is getting around the ME failure I was having later in the swim. Really stoked to try this with a long OW swim.
Swam it as IM effort (less effort than at IMSG) mostly because I had no warm up and Mike told me that the water was warm. It was! Built into the first 500 and then just rolled steady. Didnt count so blasted the last 25 when I saw it was almost over. Went by fast and MUCH easier than the 1K but again it was steady effort. Stoked on the time for the effort. All 3-5 stroke breathing and elbow change has been HUGE is getting around the ME failure I was having later in the swim. Really stoked to try this with a long OW swim.
Swim (La Mirada Swim Meet) 20:00 [4] 2.1 km (9:31 / km)
Rain stopped and sun is back out. Swim down and some relay madness all-out-efforts and finished the ~25K week with 100 fly @ ~1:05. Went out way too slow b/c I was worried about the distance but was easier than I thought. Story of my life!
Great time w/ the Nova crew this weekend.
Great time w/ the Nova crew this weekend.
Running (Hills) 1:40:00 [3] 10.0 mi (10:00 / mi) +1678ft 8:38 / mi
shoes: Montrail-Masochist-org
Hilly route on the West Quail Trail with Monique at her pace. Stoked to run w/ her and plenty of pace for me...she was bringing it! Last time I was on this route was before Patagonia and really miss these trails. Would not change a thing with the running out our door here. Knees and quads 100% and added a few strides on the downhills on the way back.
Saturday May 14, 2011 #
Swim (Open Water) 1:00:00 [3] 1.9 mi (31:35 / mi)
slept:7.0
slept in, skipped Traverse and nice relaxing morning w/ M. Cloudy and cold. Got a lot done and swam on the way home at CDM in the choppy water.
LOVE open water swimming. Picked it up going south and steady on the way back non-stop 3x out and back along the buoys. Need to bring a watch next time to get an idea for time around them.
LOVE open water swimming. Picked it up going south and steady on the way back non-stop 3x out and back along the buoys. Need to bring a watch next time to get an idea for time around them.
Road Bike 1:02:00 [2] 14.0 mi (13.5 mph) +302ft
Felt pretty lazy/tired and taking in extra CHO while getting the to do list.
Finally did some maint on the tri bike. I have done "nothing" since I got it about a year ago. Put on new aerobars, cables, housing, brakes that I have had for over 8 months, etc. Even made myself a bigsexy mount.
Rolled out w/ Monique nice and easy on it later in the day. Bars make bike feel different. Long and smooth. Shifting is SMOOTH! Its ready for some major miles now.
Finally did some maint on the tri bike. I have done "nothing" since I got it about a year ago. Put on new aerobars, cables, housing, brakes that I have had for over 8 months, etc. Even made myself a bigsexy mount.
Rolled out w/ Monique nice and easy on it later in the day. Bars make bike feel different. Long and smooth. Shifting is SMOOTH! Its ready for some major miles now.
Running (t-run) 37:00 [3] 4.65 mi (7:57 / mi) +531ft 7:11 / mi
shoes: K-Swiss-BladeYellow2
easy run off the bike on the 405 side path to Michelson and back. Dark so just ran by feel (easy/bottom of steady) and flipped it at the strawberry filed. Rhythm is coming back.
Friday May 13, 2011 #
Swim (a Mirada Meet) 1:02:00 [3] 3.3 km (18:47 / km)
slept:9.0
Beautiful clean salt water pool. Got in way early to bump uo the k's before the events. Stroke is changing from elbow and getting easy on top
1000 mixed
3 rounds of 2x300 snorkel elbow focus, 100 quick relaxed (1:11, 1:09, 1:04)
200
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3300yds
1000 mixed
3 rounds of 2x300 snorkel elbow focus, 100 quick relaxed (1:11, 1:09, 1:04)
200
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3300yds
Swim (La Mirada Meet) 20:00 [5] 1.5 km (13:20 / km)
About 30min after swim set. Did another 300 wu and 200 cd after the 1,000 RACE.
Decided to try a new approach instead of increasing pace at the end. Built the first 300 was the goal of reaching 500 to blow up... and then see what im made of. Exciting! Finished on 11:46 & previous PB was 13:05 but off the wall. More stoked that I was able to hold form when the going got tough & find relaxed speed. Fun!
Decided to try a new approach instead of increasing pace at the end. Built the first 300 was the goal of reaching 500 to blow up... and then see what im made of. Exciting! Finished on 11:46 & previous PB was 13:05 but off the wall. More stoked that I was able to hold form when the going got tough & find relaxed speed. Fun!
C • Damn 2
Running (Steady + strides) 36:00 [3] 4.43 mi (8:08 / mi)
ahr:144 max:160 shoes: K-Swiss-BladeYellow2
Back Bay included 6 strides in the middle. 3 up and 3 down
Running (Alter G) 45:00 [3] 6.25 mi (7:12 / mi)
ahr:142 max:146 shoes: K-Swiss-BladeYellow2
Right off BB run. Set 75% of BW. 2-3% incl and dropped pace throughout as HR dropped into zone.
MTN Bike 15:00 [1] 4.0 mi (16.0 mph)
First time on MY mountain bike since Old Pueblo back in early Feb. FINALLY got a hanger. Started a spin after some fixed but chain is still bent and front tire went flat. Traverse will be interesting but think I will sleep in.
Thursday May 12, 2011 #
Strength (core/stability/myrtl) 25:00 [2]
slept:9.0
up at 4:30 w/out alarm. Big bk and day ahead. Quads finally feel loose.
Road Bike 8:00:00 [3] 142.7 mi (17.8 mph) +6151ft
ahr:124 max:152
Ride out from home/133/Aliso/SOKA/PCH to Pannikin for a break at 3.5hrs and then the Swami loop(windy) before heading back(windy). Took another stop for reload at the Camp P mini mart at 6.5hr but other than that just kept it rolling.
All easy-steady efforts and felt just like a 30 mile ride. Time does fly when you are having FUN! Stayed away from 150bpm and 3xx and just stoked to ride. Work before work rate type of ride. Beautiful day along the coast and no con-call, emails, etc. Only stress was in the legs and it was low stress.
Only time I turned it up a bit out of ~200w and ~130bpm was on the San C bike path and Camp P but still kept to caps and short efforts. Same power and solid energy no decoupling that I can see/feel. Just spinning along w/ good music in the sunshine. All CP 5sec to 60min highs were all in the last two hours...going longer getting stronger. About 4hrs over 200w
--first ride on the Cobb Flow Max - No adjustments and I guess after this ride I can say its a good fit.
All easy-steady efforts and felt just like a 30 mile ride. Time does fly when you are having FUN! Stayed away from 150bpm and 3xx and just stoked to ride. Work before work rate type of ride. Beautiful day along the coast and no con-call, emails, etc. Only stress was in the legs and it was low stress.
Only time I turned it up a bit out of ~200w and ~130bpm was on the San C bike path and Camp P but still kept to caps and short efforts. Same power and solid energy no decoupling that I can see/feel. Just spinning along w/ good music in the sunshine. All CP 5sec to 60min highs were all in the last two hours...going longer getting stronger. About 4hrs over 200w
--first ride on the Cobb Flow Max - No adjustments and I guess after this ride I can say its a good fit.
Swim (SBE) 50:00 [3] 3.2 km (15:37 / km)
Not sure what I ate for breakfast. Felt GOOD swimming. Was going to roll the 500's and felt so easy just doubled it up. Stoked to swim at the meet!
2x1000, 2x500(ended every 200 w/ 25 back), 2x50 drill/FAST
2x1000, 2x500(ended every 200 w/ 25 back), 2x50 drill/FAST
Wednesday May 11, 2011 #
Running (Alter G) 45:00 [3] 6.25 mi (7:12 / mi)
slept:9.5 weight:153lbs shoes: K-Swiss-BladeYellow2
3min wu/cd and poker paced the rest. 2-3% incline.
Swim (Nova Distance) 1:45:00 [3] 5.05 km (20:48 / km)
W/ Kim
300wu
800
400 pull
200, 200(2:22)
4x100 on 1:25, 100
3x50 on :45, 3x50 in :40, 2x50 on :35, 100
W/ Jim
500, 5x100 on 1:25
500 pull, 5x100 on 1:25 fins
150
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5,050yds
300wu
800
400 pull
200, 200(2:22)
4x100 on 1:25, 100
3x50 on :45, 3x50 in :40, 2x50 on :35, 100
W/ Jim
500, 5x100 on 1:25
500 pull, 5x100 on 1:25 fins
150
----------
5,050yds
Road Bike 1:54:00 [3] 32.6 mi (17.2 mph)
nice spin in the sun w/ Keevin after swim. Good times as always
133/PCH/Newport Coast(big ring), Back Bay
--Got new bars and saddle in the mail today so will switch out tonight
133/PCH/Newport Coast(big ring), Back Bay
--Got new bars and saddle in the mail today so will switch out tonight
Tuesday May 10, 2011 #
Running (Hicks Trail 140 baseline) 51:00 [2] 5.86 mi (8:42 / mi) +455ft 8:06 / mi
ahr:139 max:145 slept:9.0 weight:154lbs shoes: K-Swiss-Blade-Light3
Quite possibly the easiest run of my life. Very happy to be running and so stoked I didnt blast the marathon. No issues.
Hicks trail (dirt road) from Jamboree parking to the river bridge loop and back. Start was 5mi @ 139bpm - 8:36min/mi
Hicks trail (dirt road) from Jamboree parking to the river bridge loop and back. Start was 5mi @ 139bpm - 8:36min/mi
Swim (Nova) 1:00:00 [3] 4.1 km (14:38 / km)
Got in early - focus on elbow break at face
500, 300
four rounds of 3x50 kick, 3x50 swim, 200 (middle set 50s as fly)
four rounds of 2x25, 2x50, 100 (evens sprints -fly)
300 pull
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4,100yds
500, 300
four rounds of 3x50 kick, 3x50 swim, 200 (middle set 50s as fly)
four rounds of 2x25, 2x50, 100 (evens sprints -fly)
300 pull
-------
4,100yds
Road Bike 40:00 [1] 12.0 mi (18.0 mph)
easy spin on the trainer w/ vid checking/recording fit
Monday May 9, 2011 #
Note
(rest day)
Back and legs felt much better waking up and great by the end of the day. Drove home w/ a stop to see big P. First day the sky cleared in my head. . . honestly since Patagonia. Wow... Decided to take a zero and soak it up. Feeling ready and fresh in the mind.
Lets get this party started!! The training for the training starts tomorrow!
Lets get this party started!! The training for the training starts tomorrow!