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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Oct 21, 2012:

activity # timemileskm+ft
  Road Bike4 7:53:32 128.7(16.3/h) 207.12(26.2/h) 6713
  Running6 6:18:01 47.7(7:55) 76.77(4:55) 3672
  Swim4 2:00:00 2.68 4.31
  Strength2 1:00:00
  MTN Bike1 52:11 7.53(8.7/h) 12.12(13.9/h) 1001
  Trek1 30:00 2.0(15:00) 3.22(9:19)
  Total9 18:33:44 188.61 303.54 11386
averages - weight:153.5lbs

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

Running 30:00 [3] 3.5 mi (8:34 / mi) +68ft 8:25 / mi
shoes: NB-1600-Blu-1

Warm up and cool down. Getting much better at this and would not change a thing for timing, etc. ready to go and good after to shake out the legs.

Running 36:41 [5] 6.29 mi (5:50 / mi) +124ft 5:43 / mi
weight:154lbs shoes: NB-1600-Blu-1

Surf City 10K road run - 1st for me and good/better than expected pace.

Went out comfy first mile and let the road team get out front - then a bunch of others in the 2nd pack blew at about a mile in. I ran the rest of the race solo between the groups until I caught a coue of the guys on the teams in the final miles. Harder for me to run 5:30 but sub 6 felt good...like half mary good pace. Fast is FUN!

Quickness is helping and form is much better/relaxed. Need to strengthen hams as they are the limiter at this point. Official 36:01/5:48 pace, 5th OA, 1st AG.

C • sick.... 7

Swim (pad pool) 30:00 [3] 1.0 mi (30:00 / mi)

400, 2x200sn, 10x100 mixed gear, 200, 50 - L elbow b starting to swell again but felt fine. Feeling stronger pulling in the water. Legs feel good

C • elbow... 1

Road Bike (S2) 1:56:00 [3] 32.0 mi (16.6 mph) +1088ft

rolled down 133/PCH/Path w/ Monique stopping for Gelato and enjoying the day. Legs feel good and bike is coming around - not pushing pace just feeling good and efficient.

Strength 35:00 [3]

pad gym - 3 rounds of 12 each - DB DL, Squats, sides, 1 step back lunges and a couple rounds of core. Legs not sore but will be a little from this session.

Saturday Oct 20, 2012 #

MTN Bike 52:11 [3] 7.53 mi (8.7 mph) +1001ft

Rolling around El Moro cheering on James as he crushed it.

Running 57:20 [3] 7.65 mi (7:30 / mi) +422ft 7:07 / mi
shoes: NB-1400-REO-5

Ran with M down to the finish and then out and back on reef point. Feel really good running but R ham is still tight and almost cramping. Need to stay on it. Excited to run fast tomorrow! Pain!!

Friday Oct 19, 2012 #

Running 35:00 [3] 4.0 mi (8:45 / mi) +362ft 8:04 / mi
shoes: NB-1400-REO-5

crazy busy day at work....Ran back bay on north side single track before LAC ISD. Start/stop with new shoes covered in mud. Good fun.

Swim (POW) 30:00 [3] 0.9 mi (33:21 / mi)

swim after work 400, 4 squares, 100 then 4 sq, 100 the other way before cool down.

Thursday Oct 18, 2012 #

Road Bike (recharge) 1:05:00 [3] 22.0 mi (20.3 mph)
shoes: DA-Trainer

After work sweating and feeling smoother.

Trek 30:00 [2] 2.0 mi (15:00 / mi)
shoes: NB-1400-REO-5

Walk/Hike out to the loop and shopping w/ M. One if not the most technically frustrating days so far at work... Mentally drained by the end of day but all good.

Wednesday Oct 17, 2012 #

Swim (24hr Glend) 30:00 [3] 0.78 mi (38:28 / mi)

Free swim with some builds and stroke mixed in.

Road Bike (S2) 2:00:00 [3] 28.0 mi (14.0 mph) +3492ft

GMR with Keevin at an easy pace. Rolled over the top while K dropped the back and then I met him a bit down the back. Plenty of climbing for me today. One of the nicest days out on that classic road. Cool crisp air blowing and winter feel coming in.

Running (T-Run) 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Peregrine-grn3

Out n back on Foothill with Keevin. Swim, Bike, Run before 10am. Doing it right!

Tuesday Oct 16, 2012 #

8 AM

Running 2:18:00 [3] 16.86 mi (8:11 / mi) +2118ft 7:19 / mi
shoes: Peregrine-blk2

Up at 6 before alarm. Rested. Did heart loop in reverse up East Gate(hiked) and then Turtle block loop down the switchbacks. I like it this way.

Water at Bomber and no CALs but only cuz I forgot but didn't need. No fade and just getting hot-in a hurry to get to lunch meeting. Sushi time!

5 PM

Running 54:00 [3] 6.4 mi (8:26 / mi) +578ft 7:46 / mi
shoes: NB-1400-CLR-3

Out to Bomber and back w/ Monique at her pace...which was my pace heading back just a few months ago. Inspired by her and feeling SO dang good running.


C • ??? 2
6 PM

Strength 25:00 [3]

Quick session on legs/core in pad gym. just 2 sets - DB squats, back lunges, DB upper and core.

Monday Oct 15, 2012 #

Road Bike 2:52:32 [3] 46.7 mi (16.2 mph) +2133ft
weight:153lbs

commute w/ M to ci si bomb the PCH to Crown Valley/133. Brilliant morning and clear roads. Feeling pretty good on the bike!

Swim (24hr Metro) 30:00 [3]

400,4x50,4x100@1:40,4x25,400pulling,4x50
--------
1,700yds

Swimming muscles tired! but did this late after partner mixer too.

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