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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Jul 29, 2012:

activity	#	time	miles		km		+ft
Road Bike	3	7:48:00	116.0	(14.9/h)	186.68	(23.9/h)	5717
Running	6	6:57:30	43.1	(9:41)	69.36	(6:01)	6071
Strength	2	2:00:00
MTN Bike	1	1:23:00	15.5	(11.2/h)	24.94	(18.0/h)
Swim	2	1:10:00	1.7		2.74
Total	7	19:18:30	176.3		283.73		11788

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Sunday Jul 29, 2012 #

Running (Aliso Loop) 1:22:00 [3] 8.0 mi (10:15 / mi) +1201ft 8:58 / mi
shoes: Peregrine-grn3

Hot out and up Meadows until watch died. Could not help but run faster but walked on and off. Pretty sore in calves and inside quads.

Strength (24hr Ivn) 1:00:00 [3]

core 4 for 3 rounds for ~15 then myrtle and squats upstairs w/ Monique. free, bar, 95, 95 to floor for 15 reps

Swim 10:00 [3]

Just got into feel out elbow. Last two days w/ socks as wraps are a big help. Swelling way down and no pain resting on anything. Felt it just unstable pulling but not bad. Maybe take a coulpe extra days for insurance.

----Good ez week. Feeling rested and finally caught up on sleep. 2x2hr naps friday and today plus about 9hrs at night. ahhh.. Last Saturday pacing and the 2am ER in Vegas took a toll... Looking back, I am glad I took it ez and cut back this weekend and two rest days in dirty hell. A few weeks in a row of big weekends and I needed more sleep than anything. Next week is going to be a dozy with an uzi! I am now ready for it.

Saturday Jul 28, 2012 #

9 AM

Road Bike 4:33:00 [3] 67.0 mi (14.7 mph) +5717ft

GMR down Easy fork and up 38 until we flipped it 36mi in. Started feeling good and new world back there...lots to explore and excited about it. Let the journey begin.

3 PM

Running (T-Run) 25:00 [3] 3.78 mi (6:37 / mi) +189ft 6:19 / mi
shoes: NB-1400-CLR-3

Off the bike in the heat around the Brisley block. Form focus good paces up, down and flat.

6 PM

Running (Baldy) 2:20:00 [3] 8.0 mi (17:30 / mi) +2453ft 13:34 / mi
shoes: Peregrine-grn3

Icehouse Saddle / Chapman trails
Booty power up, Quad power down #strength!
Love that place and awesome going down the valley at sunset.

Friday Jul 27, 2012 #

Running 1:25:30 [4] 11.52 mi (7:25 / mi) +1528ft 6:36 / mi
shoes: NB-1400-ORG-2

Turtle block loop down the switchbacks. A little sore from yesterday - lunch run - hot out'

First time running it since Zion. PB pace at every section and about 20min off loop time. Not pushing the pace just rested, getting much needed quickness adaptation and feeling stronger than ever on the downhills. Fast is FUN!

Road Bike 1:00:00 [2] 13.0 mi (13.0 mph)

More later...have not been this pissed in a long time.

C • ? 2

Thursday Jul 26, 2012 #

Strength 1:00:00 [3]

get me out of this shit hole...vegas sucks. Pumped to lift the iron and core feeling strong. Blasted it and did squats, step ups, DB shoulder routine after. Solid sesh

C • Waking nightmare... 1

Running (treadmill) 45:00 [4] 6.3 mi (7:09 / mi)
shoes: NB-1400-CLR-3

a few hours after weights - 12min wu then 6 rounds of 3min on / 90sec off
first 3 at 1% and 10, second 3 flat and 10+. Felt good to run quick. Time to get fast

MTN Bike 1:23:00 [3] 15.5 mi (11.2 mph)

Wednesday Jul 25, 2012 #

Note
(rest day)

vegas

Tuesday Jul 24, 2012 #

Note
(rest day)

Monday Jul 23, 2012 #

Swim (NOVA! LCM) 1:00:00 [3] 1.7 mi (35:18 / mi)

Sounds ez but it was not!

2x100 on 1:55, 2x50 back on 1:10
Continue rounds to 1:50, 1:45, 1:40, :1:35
100s on mid 120s
Then back up with smooth 100s and sprint 50s
2x100 on 1:55, 1:50, 1:45...

Running 40:00 [3] 5.5 mi (7:16 / mi) +700ft 6:29 / mi
shoes: NB-1400-ORG-2

Out and back up Lower L to the 73 and back. Sun blazing, just shoes and shorts...that was all that was required. Prob better w/out watch. Quads and lower legs sore from weekend but feeling fantastic running. Baldy, track, Mammoth, Peters speed work, AC, track...good routine!

Road Bike 2:15:00 [3] 36.0 mi (16.0 mph)

Out to M's work and back via San J hill. Got there early so did a TT out and then back to the first bridge. tri bike is fast!

--Left elbow swollen big time. Not sure what from? Dont remember hitting it but started feeling it a few hours after and now swollen and sore to move. Maybe all the backstroke?

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