Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jun 5, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jun 5, 2011 #
Running 1:00:00 [2] 6.7 mi (8:57 / mi) +348ft 8:32 / mi
ahr:140 max:175 slept:9.0 shoes: K-Swiss-Blade-Blue4
140 base attempt again this time w/ M's HR strap. Likely the most frustrating run I have ever done... Had to start/stop a few times jogging over to the quail trail when my HR was in the 180s-190s. Punched watch at one point.
Took splits every mile and HR bouncing between 120's-160's and just kept going slower and slower. Banked on a WTF walk run just to take it extra slow and not do my own thing even when I wanted to just run and ignore the watch. Last mile was running about 50meters at 9:30/10min pace until my HR was in the 150's and would walk and repeat.
Took splits every mile and HR bouncing between 120's-160's and just kept going slower and slower. Banked on a WTF walk run just to take it extra slow and not do my own thing even when I wanted to just run and ignore the watch. Last mile was running about 50meters at 9:30/10min pace until my HR was in the 150's and would walk and repeat.
Saturday Jun 4, 2011 #
Road Bike 2:20:00 [2] 34.0 mi (14.6 mph) +3020ft
slept:8.0
Great night at the park last night. Got to hang out w/ everyone, eat and left just as the movie was starting to be in bed asleep by 9pm. Grandpa style!
Swim, bike, run before noon today and forth day in a row getting a nap. BBQ later today w/ Nova crew across the street. Best recovery week ever!!
Rode out from pool w/ Monique and Jenny before practice. They kept dropping me so I pulled off, got a coffee and rolled solo...easy! Out and back in the canyon with a lots of cyclist out today.
Swim, bike, run before noon today and forth day in a row getting a nap. BBQ later today w/ Nova crew across the street. Best recovery week ever!!
Rode out from pool w/ Monique and Jenny before practice. They kept dropping me so I pulled off, got a coffee and rolled solo...easy! Out and back in the canyon with a lots of cyclist out today.
Running (T-Run) 23:30 [3] 3.37 mi (6:58 / mi) +322ft 6:24 / mi
shoes: K-Swiss-Blade-Light3
Ran off the bike behind the school and then did 2 miles on the dirt track before heading back. Felt easy...feeling better each day running w/out pushing the pace and surprised at the pace today. Hip flex/butt and shoulder are sore from Yoga yday but I think it helped with the flex.
Swim (Nova Northwoods) 1:15:00 [4] 2.35 mi (31:55 / mi)
Lots of fly. Added up and cut the last set short but was planning on getting out early anyways. HR was high climbing in and out of the pool but kept it lower/smooth on the fly. Great load.
200
4x100 odd 25s back, 3x100 odd 25s breast, 2x100 odd 25s fly, 100 IM all on 1:30
4x50 mixed
6x125 bookend 25 fast (1st 25 fly), 50 ez, 6x125 bookend 25s ez (2nd & 4th 25 fly) - last one did middle 75 fly
50ez
2 rounds of 4x50 on :50 jumping in feet first each time + 400
--------
4,150yds
200
4x100 odd 25s back, 3x100 odd 25s breast, 2x100 odd 25s fly, 100 IM all on 1:30
4x50 mixed
6x125 bookend 25 fast (1st 25 fly), 50 ez, 6x125 bookend 25s ez (2nd & 4th 25 fly) - last one did middle 75 fly
50ez
2 rounds of 4x50 on :50 jumping in feet first each time + 400
--------
4,150yds
Friday Jun 3, 2011 #
Yoga (Core Power) 1:00:00 [2]
slept:8.0
Good sleep. Actually had to work this morn in Norwalk. Good reminder. Hit HB core yog on the way home. Needed that! Hams/hips still tight.
Running 55:00 [3] 7.33 mi (7:30 / mi) +741ft 6:51 / mi
shoes: K-Swiss-Blade-Blue4
Tried to to the 140 base test again but HR freaking out again. Frustrating.... Just ran steady across the fwy on the bike path out and back. Mostly paved. Felt better running than on wed and feeling rested too. I'll try for the 140 again Sun with new bats in the strap. Said avg today was 176bpm
Thursday Jun 2, 2011 #
Running 44:00 [2] 5.76 mi (7:38 / mi) +693ft 6:51 / mi
slept:8.0 shoes: K-Swiss-Blade-Blue4
Tried to do the 140 base test but HR was freaking out. Restarted a few times and then just ran by feel at easy/steady. Out and back on the Hicks trail. Upper hams/butt still sore.
MTN Bike 1:00:00 [2] 11.0 mi (11.0 mph) +837ft
Easy spin on the trails with Monique before dinner. Fun time. Legs feel good on the bike. Much better than running.
Wednesday Jun 1, 2011 #
Road Bike 1:30:00 [2] 20.0 mi (13.3 mph) +670ft
slept:8.0
Slapped it in the small ring and rode 5.5mi to the pool. Mike took my bag home after practice so I took the scenic route back...in the small ring. Its a beautiful day in the neighborhood!
Swim (Nova Distance) 1:30:00 [3] 4.7 km (19:09 / km)
Wow... Got in for an easy swim and it was EASY! The meters just ticked away and was amazed at how relaxed I felt. Long Course Love! Checked the splits on the 100's and was exactly 1:29 or 1:30 per 100. Not sure if that is good but was the same then entire time w/ no fade and felt easy. Fun!
400
2x200, 400, 2x50 non-free on 1:40 base
3rd round pulling
50 as 3 lines fly, 3 lines underwater, repeat
50 as 25 heads up, 25 sprint
2x100 building between practices
2 rounds of 2x200, 400, 2x50 non-free on 1:40 base
-------
4,700 meters
400
2x200, 400, 2x50 non-free on 1:40 base
3rd round pulling
50 as 3 lines fly, 3 lines underwater, repeat
50 as 25 heads up, 25 sprint
2x100 building between practices
2 rounds of 2x200, 400, 2x50 non-free on 1:40 base
-------
4,700 meters
Tuesday May 31, 2011 #
Swim (Nova Stroke) 1:00:00 [3] 3.2 km (18:45 / km)
slept:7.5
Stroke day. Happy to mix it up.
Main Set - 4 rounds of 9 (36 repeats for CJ's bday)
4 (100 IM, 75 breast) 100 IM
4 (75 IM, 75 back) 100 IM
4 (100 free, 75 fly) 100 IM
4 (75 IM, 100 free) 100IM
Main Set - 4 rounds of 9 (36 repeats for CJ's bday)
4 (100 IM, 75 breast) 100 IM
4 (75 IM, 75 back) 100 IM
4 (100 free, 75 fly) 100 IM
4 (75 IM, 100 free) 100IM
Running 40:00 [3] 4.5 mi (8:53 / mi)
Some easy 1200s and 800s with the group after swimming.
Running 1:00:00 [3] 7.55 mi (7:57 / mi) +652ft 7:21 / mi
shoes: Montrail-Masochist-org
easy/steady run on the quail trail with James out to Bomber Cyn and up a bit before heading back. Good talking. Felt fatigued and legs heavy but ok at the pace and fits for this week. Looking forward to soaking up some rest before next week now!
Monday May 30, 2011 #
Swim (Nova Soka) 1:30:00 [3] 2.55 mi (35:18 / mi)
SOKA long course and the start of a rest week. Great group today and really had to.focus on form during MS but never felt like I was working hard/HR low just muscle fatigue.
200
12x50 even half back IM order
2x50, 100, 4x50, 200, 6x50, 300, 8x50
400p, 6x50, 300p, 4x40, 200p, 2x50, 100p
2x50 ez double arm back
3x100 fast, 100 ez
--------
4,500yds
Solid main set with little rest Built effort throughout. Arms now ripped off! 21 miles/37K yards in the last 7 days.
200
12x50 even half back IM order
2x50, 100, 4x50, 200, 6x50, 300, 8x50
400p, 6x50, 300p, 4x40, 200p, 2x50, 100p
2x50 ez double arm back
3x100 fast, 100 ez
--------
4,500yds
Solid main set with little rest Built effort throughout. Arms now ripped off! 21 miles/37K yards in the last 7 days.
Road Bike (actvie recovery) 1:55:00 [2] 26.0 mi (13.6 mph) +1591ft
ahr:97 max:126
Easy active recovery ride with Monique, Josiah, Art and the leader...Jim. Good tour and perfect holiday sunshine. Bring and Braai was best night in a long time...Good memories. Glad its a rest week. I'm tired.
Note
1st 3wk block done. Missed one swim goal but still a big bump and maintainable. Time to rest and then get to work on the bike and run.