Training Log Archive: LiveWideLoveDeep

easy lap of the res before watching the boulder peak tri.

Got out to see Marcos, meet Gary 4 lunch and watched the crit and then another life around the res.

Moved up a lane and lead (2nd to fastest) until the last 100/50's and Pat took over but was 10sec behind him. Way better. Swimming hard and besides the talk Jane had before the main set it was pretty much hard non-stop swimming...but I didnt pop!

200, 200 snorkel
6x50 free, 4x50 non-f, 2x50 kick
5x100 p+fins, 6x100 alt on 1:30/1:35
4x250 on 3:50, 10t
4 x (100 on 1:40, 5x50 on 50:, :55)
6x50 on :45
2x100
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5,000 meters

Ride out to Fort Collins insert 3x45min at 240-245w starting at the 2hr mark and do not go over 150bpm. Taped turn by turn to my top tube and got to work right after the swim. Out of town and then did the first one with some climbing and more spikes.

Had to back off at the end(felt easy) to keep the avg under 245w so for the next two I just focused on keeping the spikes down and aiming for the lowest avg HR. A better game to play than going over 245w.

Unfortunately... My Garmin must have normalized or super normalized. The display was always over 245w avg for the interval but when I put it in WKO it is not the same? What? Splits were

45min@238w/244n and 141bpm avg/147max
45min@238w/242n and 139bpm avg/144max
45min@236w/242n and 139bpm avg/145max

rolled about 215w between the blocks and 3,882kJ for the ride.




Loaded up and ate bars before the two hr mark and v-juice during. Pounded a lot more than what I felt i needed but wanted to see what I would tolerate too. Vitargo was too think. Nice and cloudy and not as hot but should be less thick with more heat for sure. Only finished half the bottle so took off half the cals.

1-24oz Vitargo cals (2.5 scoops = 350) + 1-5oz flask w/ Vitargo 630cals total, 3 bars - 2 bonk bkr, 1 pwr ~250cals each)
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1,380

had a bag w/ 4 scoops and about 3 more bars, 2 gels and 2 justins AB but never felt like I needed it. Still only 276cals per hr. If I would have finished the V bottle it would have been 346cals/hr.

C • yeah, 1

Run 10K up the BC path at 8min pace. Off the bike and flipped it at 3.1 right as the biggest afternoon storm I have seen yet hit. wow. Back in the rain and thunda

Got to bed late but still over 10hrs of sleep. Reading, writing, to do list between some light core/stability work and a lot of stretching. Thats it for today!

Picked up the Viking and rode Lefthand up Ward with the 60min at mod-hard 148 cap.

267w avg / 147bpm avg / 77rpm avg cad.

Felt comfortable at that pace and stayed in the aerobars and kept it in the big ring the entire ride. HR popped over 150 for a short bit getting to peak to peak w/ the big ring.

Truly awesome views and route going to Nederland and down Canyon. First improvement I have seen and still do not feel "fresh" but after Friday I should be ready to nail the weekend sessions with a better output.

Would be rad to hook up this route w/ St Vrain or heading back from Estes. Maybe in the future or if I can get it on the plan. Weather would be questionable up there most days <http://maps.google.com/maps?f=q&source=s_q&hl=en&g...>

Drove to Jan's and chatted about the weather, etc... Gnarly storms rolling and he decided not to race and I was going to the rec center but decided to go out to the Aquathon anyways even if the swim was cut b/c lightning I could get motivation for a quick run. Glad I did!

Pissing ran coming down sideways and I wanted to get in a good warm up. Headed out an hour early and good thing. Got back and they called the swim off and then decided to start 45min early in the rain. I had about 2min from getting back until the start. Perfect!

Started controlled and a few people back. Front group split and I was behind the second group until we hit the dirt. Felt hard but still totally manageable so I left that group and tried to bridge up to the group in front. Gnarly rain and wind!

Got on the back of that group and it split by the time I got there. Ran behind one guy the rest of the time closing from 300 meters to about 5 by the end. Didnt sprint but finished smooth and controlled. Could not get fast speed or high HR but just settled in at HIM pace and HR (~6:20/163bpm). Not sure what to think about it but my first real 5K and actually felt good to run hard in the rain.

The guy I was behind was Ian Adamson and we chatted for about an hour after. So cool! Few people know what this means to me. One of the guys on the list. Got some good stuff and encouragement for future challenges. So glad I went out in the storm!

Hit the rec center on the way home. Trying my best to stick to the schedule...nothing more, nothing less.

750 buoy, 750 buoy/paddles, 100

swam hard but much easier that what I would have swam in the res and just stoked to get it done and let the legs recover.

SCP closed so Flatirons it was... I dont remember if I got all of the sets.

2 rounds of 4x50 + 100
2 rounds of 4(50, 25) & 200
4x125 fins w/ non-free on going out, 4x125 free
2 rounds pulling of 3x100 on 1:25 + 50 on 1:00
300 mixed ez
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3,600yds

That's it for today!

Two laps in the res as planned.

C • wetsuit needed? 4

Easy run around the res with Jan after swim. Good talk and a good guy.

Rode up to Jamestown as feeling. Legs felt heavy and tired but still pushing good watts once I got to the climb. Eased into it and kept it in the big ring w/ 2-3 down in the back. Mostly in the aerobars building from 120-145bpm at the end. 1st half 201w/120bpm and 2nd half at 264w/135bpm

249w/129bpm for a section on the flats heading back. Had a slow flat on at the end but it was close enough to shoot it with a C02 a couple times and finish the ride.

Learning and taking notes but...it is just direction like left and right. Stay on course. Everything else is just noise.

C • you are 1

Workout was simple but not easy. 4 laps around the res with each one getting faster and not going over cap. Setup car as transition and got fuel and water between laps.

42:15 / 138bpm
41:31 / 143bpm
39:54 / 152bpm
43:15 / 154bpm

Started late and the heat and fatigue and drinking too much after lap 3 caused me to slow in the middle of lap 4. I also carried a flask on lap 3 & 4 and should have carried it on the first two laps to ensure fueling/hydration. All day pace was comfortable but it was hard to maintain the quicker cadence after lap 3. Still feeling like running is smoother than ever but I need to work on executing the descending pace and time at that speed.

C • good job! 1