Training Log Archive: LiveWideLoveDeepIn the 7 days ending May 29, 2011:
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Sunday May 29, 2011 #
8 AM
Running (Steady Flat) 1:30:00 [3] 11.38 mi (7:55 / mi) +932ft 7:20 / mi
slept:7.0 shoes: K-Swiss-Blade-Light3
Morning run in the Back Bay. Two 40min out and backs from the PCH side just flipping it around at 20min w/ a stop at the car for a drink between. Ran back out one more time until I saw the girls and ran w/ them back to the car to round out 90min.
Steady and really windy out. Raining at the house this morning but dry road. Tried to stay in the dirt.
Steady and really windy out. Raining at the house this morning but dry road. Tried to stay in the dirt.
1 PM
Swim 1:30:00 [3] 3.4 mi (26:28 / mi)
Solid session after a nap. Elbows felt sore yesterday, shoulders and upper lats today but still holding strong. Only needed 4,400 but excited to finish out the session. No more wall at the hour mark.
400, 4x100, 4x50
2 rounds of
400, 2x300, 3x200, 4x100, 5x50
1st round evens w/ snorkel, 2nd round evens pulling (except 50's)
12 x 25 IM order (non-free)
200 butta-smooth
-------
6,000yds
2nd round of MS was tough to star w/ the pulling but by the time I got to the 25's I was so happy I wanted to swim all day but though I would save something for SOKA LCM tomorrow. 31.38K (meters/19.5miles) for the week. Swimming is fun!
400, 4x100, 4x50
2 rounds of
400, 2x300, 3x200, 4x100, 5x50
1st round evens w/ snorkel, 2nd round evens pulling (except 50's)
12 x 25 IM order (non-free)
200 butta-smooth
-------
6,000yds
2nd round of MS was tough to star w/ the pulling but by the time I got to the 25's I was so happy I wanted to swim all day but though I would save something for SOKA LCM tomorrow. 31.38K (meters/19.5miles) for the week. Swimming is fun!
3 PM
Running (Steady Hills) 35:00 [3] 4.68 mi (7:29 / mi) +402ft 6:55 / mi
ahr:143 max:157 shoes: Montrail-Masochist-org
Always feel better the 2nd round. Out on the Quail trail and then two laps of the loop. Let my pace flow with the grade just keeping it at low steady. Felt snappy.
Saturday May 28, 2011 #
Strength (core/stability/myrtl) 45:00 [2]
slept:8.5 weight:154lbs
"air squats, ma'am. Air Squats" Core/Myrtle at home w/ M before swim
Swim (Nova Northwoods) 1:20:00 [3] 2.35 mi (34:03 / mi)
Late getting in. Talking to Mike and Monique drives slow ;-)
3x150, 6x100, ...
.....?
6 rounds of 100 pulling, 50 paddles only backstroke on 1:25 int
2 x 200 IM as 25 skulking forward feet out of the water(toated what I had left of my forearms!)
5 x 100 as 100kick, 1st 75 kick, 1st 50 kick, 1st 25 kick, free
5 x 100 as 1st 75 fast, 25 ez, 5 x 100 as 1st 75 ez, 25 fast
200 mixed and Mike filming
--------
4,400yds
3x150, 6x100, ...
.....?
6 rounds of 100 pulling, 50 paddles only backstroke on 1:25 int
2 x 200 IM as 25 skulking forward feet out of the water(toated what I had left of my forearms!)
5 x 100 as 100kick, 1st 75 kick, 1st 50 kick, 1st 25 kick, free
5 x 100 as 1st 75 fast, 25 ez, 5 x 100 as 1st 75 ez, 25 fast
200 mixed and Mike filming
--------
4,400yds
Road Bike (Endurance) 4:00:00 [2] 67.0 mi (16.7 mph) +2473ft
OC ride w/ Monique, Max and Art after swim. LOTs of stops, flats, etc. and well over 5hr total time but good endurance pace. Wind was crazy heading West at the end. Great all around day and family time after. Good stuff.
Friday May 27, 2011 #
MTN Bike (Climbing) 2:35:00 [3] 30.0 mi (11.6 mph) +3964ft
slept:10.0
Morning ride but still go t a good sleep in. Started at Blackstar w/ Monique, Pete, Johnathan and Max on his first real MTB ride. Rode up the canyon and climbed Maple Springs to 4 corners and back.
The only baseline I did before was a 40min climb up Maple when training for VQ. Way before the power meter days but I did have a garmin.
Decided to give it a go today but hold WAY back and just build out of steady. Kept breathing rhythmic but not hard starting around 220w and moving up throughout. Last 3 min worked to tick over to 280w avg. Not out of mod-hard. Neg Split 270 / 289 avg. Last times HR was mid to upper 160's and still had a big improvement today w/ lower effort and 30 something hours in the last 7 days. Still feeling fresh just rolling it.
Rode steady to the top and then dropped down to the gang and rode back up with them to the top. Flowers and all his glory out in the wild today. Loving summer.
The only baseline I did before was a 40min climb up Maple when training for VQ. Way before the power meter days but I did have a garmin.
Decided to give it a go today but hold WAY back and just build out of steady. Kept breathing rhythmic but not hard starting around 220w and moving up throughout. Last 3 min worked to tick over to 280w avg. Not out of mod-hard. Neg Split 270 / 289 avg. Last times HR was mid to upper 160's and still had a big improvement today w/ lower effort and 30 something hours in the last 7 days. Still feeling fresh just rolling it.
Rode steady to the top and then dropped down to the gang and rode back up with them to the top. Flowers and all his glory out in the wild today. Loving summer.
Running (Alter G) 45:00 [3] 6.73 mi (6:41 / mi)
shoes: K-Swiss-Blade-Blue4
Something about these blue shoes..? Gotta save some miles in them for race day. Strides and freq is helping. Got to 8.8 & felt effortless so move to 9.4 for the rest of the time -3min. Steady and smooth. 75% BW and 2-3% incl.
Swim (CDM special) 1:34:00 [3] 3.4 mi (27:39 / mi)
Another 6K down the drain...i like to train! CDM-HS right after run. Wrote out the workout in the parking lot before I got in. Wanted to make sure I had some padding for this weekend. Get R Done!
400, 4x100, 4x50
200, 2x100 on 1:30
300, 3x100 on 1:25
400, 4x100 on 1:20
500 pull, 500 fins
400, 4x100 on 1:20
3 rounds of 300 snorkel, 3x100 IM
200
--------
6,000yds
Shoulders felt tired at all speeds and like noodles on the 300 snorkels. Held 1:11-1:13 pace on all the 100's and stoked to get it done. Glad I dont make up all my sets. Really enjoyed that last 200 watching the sunset. Summer is here!
400, 4x100, 4x50
200, 2x100 on 1:30
300, 3x100 on 1:25
400, 4x100 on 1:20
500 pull, 500 fins
400, 4x100 on 1:20
3 rounds of 300 snorkel, 3x100 IM
200
--------
6,000yds
Shoulders felt tired at all speeds and like noodles on the 300 snorkels. Held 1:11-1:13 pace on all the 100's and stoked to get it done. Glad I dont make up all my sets. Really enjoyed that last 200 watching the sunset. Summer is here!
Thursday May 26, 2011 #
Running (Steady + strides) 1:03:00 [3] 8.2 mi (7:41 / mi) +311ft 7:25 / mi
slept:10.0 shoes: Addidas DC2
Morning run at Bolsa Wet Lands. Been a while since I ran here. Windy out and just kept it at steady plugging along. Inserted 6x strides before taking the final single track back to the truck.
Road Bike (Steady Flat) 3:31:00 [3] 65.0 mi (18.5 mph) +735ft
Rode out from Bolsa right after run. Easy the first hour into Long Beach and found a nice bike path for a two hour out and back (2hr / 200w avg 133bpm avg). Flat...consistently spinning along and higher cadence. Exact opposite of this weekends rides.
Headwind on the way back and rolled one 45min block building from 130-140bpm (avg 212w 135bpm) but nothing special. Steady efforts.
Headwind on the way back and rolled one 45min block building from 130-140bpm (avg 212w 135bpm) but nothing special. Steady efforts.
Swim (Open Water) 1:10:00 [3] 2.0 mi (35:00 / mi)
Afternoon swim at CDM with the tri groups. Wetsuit opened up mid-1st lap and had to swim back in. Cold! Had two guys try to fix it w/ no luck until I saw Johnathan (swimming in a speedo no less!). He got it fixed for me and I got back out for two more laps. Suit still feels loose in the back? Arms/shoulders felt much better than expected.
Wednesday May 25, 2011 #
Swim (Nova-Distance) 2:15:00 [3] 4.43 mi (30:29 / mi)
slept:9.5 weight:153lbs
Mike had me swimming hard and against two other lanes the first round. Paid for it on the second but felt like I could hold "all day pace" comfortably to the end. Solid session and 12,500yds in the last ~18 hours.
3x50 on :45 building warm up
800, 50ez, 400(4:58), 50ez, 200(2:18), 50ez, 100(1:02), 50ez
2nd round pulling and needed to beat times
150 between practices
800, 50ez, 400(5:06), 50ez, 2:00(2:29), 50ez, 100(1:06), 50ez
2nd round with fins and needed to beat times
7x100 splitting lane w/ Mike
-------
7,800yds
3x50 on :45 building warm up
800, 50ez, 400(4:58), 50ez, 200(2:18), 50ez, 100(1:02), 50ez
2nd round pulling and needed to beat times
150 between practices
800, 50ez, 400(5:06), 50ez, 2:00(2:29), 50ez, 100(1:06), 50ez
2nd round with fins and needed to beat times
7x100 splitting lane w/ Mike
-------
7,800yds
Tuesday May 24, 2011 #
Road Bike (Steady) 3:22:00 [3] 55.0 mi (16.3 mph) +2115ft
ahr:106 max:135 slept:8.0
Good ride with Max up the path and out and back in the Canyon. Yesterday was in the clouds and cold most of the ride. Sunny and 78 today. Nice! Noticeable drop in HR compared to power today. Felt easy back on the tri bike spinning.
Running (Alter G) 45:00 [3] 6.39 mi (7:03 / mi)
shoes: K-Swiss-BladeYellow2
Alter G @ 75% BW and 1-2% incline. WU then 8.8
310 miles on the yellows
310 miles on the yellows
Swim (SBE 1500 pyramid) 1:15:00 [3] 4.7 km (15:57 / km)
500, 1000, 1500, 1000, 500 ended every 500 w/ 25 back
4x25 fast on :30
4x25 easy non-free
-------
4,700yds
4x25 fast on :30
4x25 easy non-free
-------
4,700yds
Strength (Core/Stability/Legs) 45:00 [3]
24hr Capo. Loght legs, blasted core.
Monday May 23, 2011 #
MTN Bike (Climbing) 4:25:00 [3] 43.0 mi (9.7 mph) +5956ft
ahr:116 max:155 slept:8.0
Solid climbing ride w/ Pete and Johnathan (adventure racer, ironman, epic camp finisher and all around good guy) at easy/steady pace w/ about 2:45 of climbing to start.
Parked at Blackstar but took the canyon and up Harding (1hr33min, 179avg watts, 122bpm avg) to the peak then down Holy Jim and back on Live Oak. HJ is the best I have ever seen it w/ tacky dirt and lush green. Pete's downhill skills are impressive!
Feeling the climbing from the last 7 days but the pace was perfect today. Pushed me out of my comfort but just enough.
Parked at Blackstar but took the canyon and up Harding (1hr33min, 179avg watts, 122bpm avg) to the peak then down Holy Jim and back on Live Oak. HJ is the best I have ever seen it w/ tacky dirt and lush green. Pete's downhill skills are impressive!
Feeling the climbing from the last 7 days but the pace was perfect today. Pushed me out of my comfort but just enough.
Running (T-Run) 30:00 [3] 3.7 mi (8:06 / mi) +218ft 7:41 / mi
ahr:129 max:147 shoes: K-Swiss-Blade-Blue4
easy run off the bike. Legs sore and heavy and a bit dehydrated from ride. 2 bottles but ran out by the time we hit Live Oak. Just kept it at the bottom of steady.
Swim 30:00 [2] 1.0 mi (30:00 / mi)
Pad pool between hot tub visits. Missed two pool sessions again today from closures. Doooddeee! Knocked out 500, 5x50 drills each time between.