Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jul 3, 2011:
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Sunday Jul 3, 2011 #
Swim 1:00:00 [3] 3.0 km (20:00 / km)
BAM Stroke day. I miss NOVA! If Sat is the gone show I dont know what to call this cluster. Slept in and skipped the first session and 2nd session was crazy. Everyone doing their own thing and I was falling asleep with the pace. Got in 3K and then got out.
Still made 24.5K meters for the week and 11 days in a row of swimming.
Still made 24.5K meters for the week and 11 days in a row of swimming.
Running 54:00 [3] 6.55 mi (8:15 / mi) +480ft 7:43 / mi
shoes: K-Swiss-Blade-Blue4
Marshall Mesa trails and started at the East end and ran South to the gate and back. Love these trails and the views. Happiness in full bloom!
Road Bike 1:20:00 [4] 29.0 mi (21.7 mph) +480ft
SRO easy spin out of town until Diagonal (~15min) and then sat on Steady+ to Longmont. Rolled through some lights and flipped it at 40min. Same thing on the way back but built into Mod-Hard then SRO after Diagonal again.
Strength (Core) 20:00 [3]
Quick core at home right after ride. Got it done while I was hot and then into stretching before dinner. Getting loose for tomorrow morning!
Saturday Jul 2, 2011 #
Swim (GongShow) 1:30:00 [4] 4.5 km (20:00 / km)
forget most of the set now but i learned firsthand why they call it the gong show. Dang...Who let the freaks loose? Frustrating swim and only got more and swam harder when I moved down a lane but I didnt get out, was the last one in the pool AND I will know better next time.
400, 4x100, 500, 500, 8x50 kick,
2x200pull, 4x150, 4x100, 100, 6x50, 2x200, 200
400, 4x100, 500, 500, 8x50 kick,
2x200pull, 4x150, 4x100, 100, 6x50, 2x200, 200
Road Bike (Endurance Cluster) 7:13:00 [3] 134.0 mi (18.6 mph) +6107ft
Starting logging out this one but stopped before I finished the book. Attempt #3 at Estes and actual time was over 11hrs. Good times! I will not forget this ride for sure. Getting left behind, TT sessions on 75th, ride up to Carter, flats in Lyons and the strange dude there. Lots of questions and emotions in this day.
Started 40min at 143bpm/252w avg up St. Vrain and rolled into Raymond store when my rear tire blew like a shotgun blasting gravel over the cars in the lot. Shredded my tire and 3 tubes later I was enjoyed some time under the tree. "Welcome to Raymond, Colo - Elev 7711, Everybody Love Raymond". Read that at least a dozen times.
Kevin hooked me up and got me going but it was a better call to not go Peak to Peak and just drop back to where people would be at in case the glue and power bar wrapper was not going to do the trick.
Made it back to Lyons to catch a thunderstorm and some of the most amazing views riding down with the sun casting a glow on the rocks across the canyon walls stretched out with the shadows of the trees and the moving of the clouds. Cool! Ended up seeing my friends Gordo, Lex and Jessi at Whole Foods before the ride was over. A complete day and some good stories. I would even say it was one of those defining moments. Just another day of living the dream!
Started 40min at 143bpm/252w avg up St. Vrain and rolled into Raymond store when my rear tire blew like a shotgun blasting gravel over the cars in the lot. Shredded my tire and 3 tubes later I was enjoyed some time under the tree. "Welcome to Raymond, Colo - Elev 7711, Everybody Love Raymond". Read that at least a dozen times.
Kevin hooked me up and got me going but it was a better call to not go Peak to Peak and just drop back to where people would be at in case the glue and power bar wrapper was not going to do the trick.
Made it back to Lyons to catch a thunderstorm and some of the most amazing views riding down with the sun casting a glow on the rocks across the canyon walls stretched out with the shadows of the trees and the moving of the clouds. Cool! Ended up seeing my friends Gordo, Lex and Jessi at Whole Foods before the ride was over. A complete day and some good stories. I would even say it was one of those defining moments. Just another day of living the dream!
Running (T-Run) 22:00 [3] 2.8 mi (7:51 / mi) +474ft 6:46 / mi
shoes: K-Swiss-Blade-Blue4
sure why not. Its not like my legs are broken. Up and back on the path running on the concrete most of the time since it was dark and I didnt want to chance spraining an ankle.
Friday Jul 1, 2011 #
Running 20:00 [2] 2.4 mi (8:20 / mi)
shoes: K-Swiss-Blade-Blue4
ran to east rec. Legs feeling heavy and beat from the massage and laying around all day...eating. Easy effort.
Strength (Core/Legs) 1:10:00 [4]
Legs first and superset single leg squats w/ bar after iso machines and leg press. 3 sets of everything w/ the first two mod and last heavy (but not close to max). 15-20 reps. Used the weighted ball for core and then finished w/ some band work on shoulders
Swim 40:00 [1] 2.0 km (20:00 / km)
Mixed on and off w/ paddles but buoy the entire time. Out for the hot tub and managed another 500 before getting out. Tired.
Running 19:00 [2] 2.4 mi (7:55 / mi)
shoes: K-Swiss-Blade-Blue4
ran home. Legs felt much better after weights/swim. Just warming up when I got back. Pace both ways settled at ~8min pace at ~130bpm.
Thursday Jun 30, 2011 #
Swim (Open Water) 1:00:00 [3] 3.5 km (17:09 / km)
BAM at the res. 3 laps non-stop building. First w/ Mikkel, Jan and Scott at their pace but not drafting and then only a half lap before the buoys got pulled on me again. Dude! I need to start getting before 5am to get in 5 laps!
Road Bike (Cason Lake) 4:15:00 [3] 75.0 mi (17.6 mph) +3322ft
Out to Carson lake to climb it at the North side. Shorter than expected so I dropped down and climbed it 3 more times, big gear, aerobars where it leveled out, before heading back. Nice day out with storms brewing beyond the Rockies. Cool.
Running (T-Run - Res) 1:05:00 [2] 7.35 mi (8:51 / mi) +162ft 8:40 / mi
shoes: K-Swiss-Blade-Light3
Very enjoyable easy run around the res and out to Niwot and back. Used the G500 and just put it in my back packet. After learning how to run and then why, I embraced a confidence never felt before. No rush no worries. I will go fast when the time is needed. Didnt want to stop and felt effortless and like I did not even run when I finished. Storm moved as I was wrapping up with really strong wind and then rain.
"And now these three remain: faith, hope and love. But the greatest of these is love" ~1 Corinthians 13:13
"And now these three remain: faith, hope and love. But the greatest of these is love" ~1 Corinthians 13:13
Strength (core/stability/myrtl) 20:00 [2]
Back at the Clancy Hide Out - got it down before the beat down from Marcos and will focus on bigger muscles tomorrow.
Wednesday Jun 29, 2011 #
Swim 1:30:00 [3] 5.0 km (18:00 / km)
swim at SC with Marlyn, Chris and Mike. Sucking draf off of bix sexys feet most of the swim. hot out again!
400, 400b, 400k,d,s, 50
200
1500 pulling
2 rounds of 800b + 200back/free ez - desc by 400
200
--------
5,000meters
400, 400b, 400k,d,s, 50
200
1500 pulling
2 rounds of 800b + 200back/free ez - desc by 400
200
--------
5,000meters
Road Bike 3:16:00 [2] 46.4 mi (14.2 mph) +1215ft
Plan was Estes but heat then storm, rain, fire in the hills, gnarly sand blast wind so rolled around and not feeling it. Legs felt dead and more lazy in the mind so I didnt push it. Put on a book on tape and enjoyed the storm and riding easy. Learned a lot last few and got to reflect on it today. Good stuff ---check email
Tuesday Jun 28, 2011 #
Swim (Open Water) 1:10:00 [3] 3.5 km (20:00 / km)
BAM open water.
1st lap steady no need to stop. Loop is feeling smaller.
2nd lap w/ paddles - fast - tried to focus on keeping same/higher cadence than w/out paddles
3rd lap - got on a guys feet after first buoy and stayed on the rest of the lap. I have had trouble staying on feet. Last year I was racing a lot more and I noticed I have had a hard time last few swims. Focused on it and swimming steady still but got a feel for it back. Good practice.
Loosing time and when asked to get timed I was told there was no more time! Did half a lap before the took in the b's
1st lap steady no need to stop. Loop is feeling smaller.
2nd lap w/ paddles - fast - tried to focus on keeping same/higher cadence than w/out paddles
3rd lap - got on a guys feet after first buoy and stayed on the rest of the lap. I have had trouble staying on feet. Last year I was racing a lot more and I noticed I have had a hard time last few swims. Focused on it and swimming steady still but got a feel for it back. Good practice.
Loosing time and when asked to get timed I was told there was no more time! Did half a lap before the took in the b's
Road Bike (Endurance - Fort Collins) 7:16:00 [3] 135.0 mi (18.6 mph) +4516ft
Ride from the res out to Fort Collins via Lyons and Masonville. Apparently, I took the long route. Hot! Mid-90's and triple digits at the turn around but loving it. Bring the heat baby... So stoked i got to roll w/ 3 water bottles but still made plenty of stops to refuel and get more tubes after some flats. Kept it steady until 6.5hrs and heading back from Lyons and then pushed over the hills in the 140's for a bit. Solid ride and feeling good all day.
C • nice 1
Running 41:00 [3] 5.45 mi (7:31 / mi) +160ft 7:19 / mi
shoes: K-Swiss-Blade-Blue4
Jumped in the res after ride and then just ran easy. Top of quads and hip flex a bit sore from yesterday but that is it. I know where it was from. End of Mesa and striding w/ more hip on that downhill. Free speed.
Started easy and kept it steady. Stoked to get a little cloud coverage and a little shocked at the pace. Long day and tired legs from yesterday but pace was there w/out the effort and not having to push the pace or feel like I need to slow down. Feels like I am riding a bike and can just sit back and plug away the miles. Super stoked about this. Running is FUN!!!
Started easy and kept it steady. Stoked to get a little cloud coverage and a little shocked at the pace. Long day and tired legs from yesterday but pace was there w/out the effort and not having to push the pace or feel like I need to slow down. Feels like I am riding a bike and can just sit back and plug away the miles. Super stoked about this. Running is FUN!!!
Monday Jun 27, 2011 #
Running (TGG Endurance Loop) 3:20:00 [3] 22.17 mi (9:01 / mi) +3468ft 7:51 / mi
shoes: K-Swiss-Blade-Blue4
Same loop as last Monday but I didnt get lost on the creek path this time and added some extra miles. Felt GOOD running. Wore the Nathan pack, bottle of water and vitargo flask.
Something clicked on the Mesa trail today. Learned it from swimming last night with my core sore and same today. Running from my hips and tall spine. Was not trying to force and push. Floating along... Didnt push the pace and not going fast but felt effortless just ticking away the miles. I do not want to forget that feeling/form!
Stopped at the 93 mini mart at 2hr and about 30min ahead of schedule. Grabbed a coconut water and added an out and back on the Marshall Mesa trails. Still holding a faster pace in the last 10K and could have ran a lot longer at that pace. Maybe adjusting to altitude also? Felt EZ! Did not want to run over 3:20 so got to 55th and walked the rest of the way home. Few hours later and feeling like I just rode my mtb on some trails. I love running!
Something clicked on the Mesa trail today. Learned it from swimming last night with my core sore and same today. Running from my hips and tall spine. Was not trying to force and push. Floating along... Didnt push the pace and not going fast but felt effortless just ticking away the miles. I do not want to forget that feeling/form!
Stopped at the 93 mini mart at 2hr and about 30min ahead of schedule. Grabbed a coconut water and added an out and back on the Marshall Mesa trails. Still holding a faster pace in the last 10K and could have ran a lot longer at that pace. Maybe adjusting to altitude also? Felt EZ! Did not want to run over 3:20 so got to 55th and walked the rest of the way home. Few hours later and feeling like I just rode my mtb on some trails. I love running!
C • SCLT 1
Swim (Scott Carpenter) 1:00:00 [3] 3.0 km (20:00 / km)
Easy swim before dinner. Form focus. Buoy for all 500s.
4x100 mixed, 500 free, 500 snorkel, 500 snorkel+paddles, 500 snorkel, 500 free, 100
4x100 mixed, 500 free, 500 snorkel, 500 snorkel+paddles, 500 snorkel, 500 free, 100