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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Jul 22, 2012:

activity	#	time	miles		km		+ft
Running	6	13:05:00	57.0	(13:46)	91.73	(8:33)	11969
Road Bike	2	4:05:00	61.6	(15.1/h)	99.14	(24.3/h)	3024
MTN Bike	2	3:15:00	30.1	(9.3/h)	48.44	(14.9/h)	4197
Swim	4	1:40:00	2.85	(35:05)	4.59	(21:48)
Strength	1	20:00
Total	10	22:25:00	151.55		243.9		19190

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Sunday Jul 22, 2012 #

Swim (24hr Upland) 20:00 [1] 0.3 mi (1:06:38 / mi)

Flop around w/ M. Felt so nice. Feet are and legs so sore. Myrtle and Keira's monster trek power smashed me. Feet working overtime and swollen today.

Oak is fading but lots of mosquito bytes to fill it in....

Road Bike 1:00:00 [2] 9.5 mi (9.5 mph) +183ft

MTBs on the road looping the Irvine lake. Really good run loop out of that.

Saturday Jul 21, 2012 #

7 AM

Swim (SOKA LCM) 20:00 [3] 0.6 mi (33:19 / mi)

Caught the last 20min of a 90min practice....made the most of it.

9 AM

Road Bike 3:05:00 [3] 52.1 mi (16.9 mph) +2841ft

Hot canyon ride with the Mexicans. Myrtle is really sore and bike felt tight but got better by the te we hit Cooks. Bake road is complete - killer loop from the door now. Climed up Maple and blew up a sho air group. Fun! Makes me want to road race bikes! Fast is fun!

1 PM

Running (T-Run) 15:00 [3] 2.44 mi (6:09 / mi) +138ft 5:50 / mi
shoes: NB-1400-CLR-3

Transition run right off the bike for Mr Weeger. Not looking at pace and just getting that feeling of the grass moves yesterday. Focused on goal for Bend now. Felt damn good to run and the road is quick. Good warm up for the several hours of running I will get in tonight.

C • AC 100 7

7 PM

Running 7:16:00 [3] 27.16 mi (16:03 / mi) +7255ft 12:49 / mi
shoes: Peregrine-blk

AC pacing Keira to a win. Very cool night and gnarly trails. So proud of her and final pushes. Stoked to be a part of it... Going to be very sore.

Friday Jul 20, 2012 #

Running 25:00 [4] 2.0 mi (12:30 / mi)
shoes: NB.dots

Movement prep, myrtle and long strides on the grass field with M and Kadin. Took a bit to get loosened up but felt better with quickness after first couple. 3x15 air squats. Been a while. Need to get back to that

MTN Bike 2:00:00 [3] 18.5 mi (9.3 mph) +3360ft

HTT with James and Pete. Hot! Sauna sweat climbing at steady pace chatting. Didn't feel steep after TS beat down. Legs felt better after 10min in.

Strength 20:00 [3]

core to the floor. wood chop, ball, side ups, leg ups on bench and back ext.

Swim (24hr irvine) 10:00 [3] 0.45 mi (22:14 / mi)

300, 100, 300, 4x50 - Jim nose stroke focus out hip push

Thursday Jul 19, 2012 #

Running 1:34:00 [3] 10.1 mi (9:18 / mi) +1497ft 8:10 / mi
shoes: Peregrine-grn3

Out to Nix and back with Max. Legs heavy and hot out already.

Wednesday Jul 18, 2012 #

Running 1:00:00 [3] 7.0 mi (8:34 / mi) +782ft 7:45 / mi
shoes: NB-1400-ORG-2

Peters Canyon up from park and rollers then around lake and back. Still felt fatigued from ass kicker race getting going but very strong/stable on the downhills and great coming back.

Swim 50:00 [3] 1.5 mi (33:20 / mi)

MS of
3x200 on 3:00
4x150 on 1:30 pulling
5x100 on 1:30, 1:25, 1:20, 1:15
6x75 on 1:15 pulling

Did not make tha last 100. Kim said "Well, your just not there yet but at least you know where your at" ha!

Good hard swim - beautiful sunset tonight. M ran to pool.

Tuesday Jul 17, 2012 #

MTN Bike 1:15:00 [2] 11.6 mi (9.3 mph) +837ft

Quail loop then out to Bomber switching bikes with Monique. Hungry. Took down a large pizza and hungry for structured training too.

Monday Jul 16, 2012 #

Running 2:35:00 [3] 8.3 mi (18:40 / mi) +2297ft 14:48 / mi
shoes: Peregrine-blk2

Nice recovery run from Minaret lookout to deadmans pass and back. Up to 10,890 feet and just as steep as Baldy. Good climbing...M was killing it on the way back down. Amazing views from the ridge and super windy fun.

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