Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
Strength 20:00 [3]
got up early to run before but opted for some foam roller, core and 2 rounds of air squats, steps ups and being early! for the ride.
Another set of core 2 rounds side bends and back ext before swim
Another set of core 2 rounds side bends and back ext before swim
Road Bike 4:57:00 [3] 81.0 mi (16.4 mph) +3445ft
shoes: __DA-Felt
Awesome ride! Could not think of a better way to back up the climb with more DC time on the coast. I love riding my bike but rolling with the team is what it is all about
Max and Ryan to the base - Solo TT across the base at HIM watts - Airey, Denner, Paul and Walshy mellow to TP - tacked on Soledad before heading to the BDay party.
Bike fitness is coming around and legs catching up quick. Plenty of time and no rush but more focused on quality than ever. Fitness is what happens when you are practicing good form...all in due time
Max and Ryan to the base - Solo TT across the base at HIM watts - Airey, Denner, Paul and Walshy mellow to TP - tacked on Soledad before heading to the BDay party.
Bike fitness is coming around and legs catching up quick. Plenty of time and no rush but more focused on quality than ever. Fitness is what happens when you are practicing good form...all in due time
Running (treadmill) 35:00 [3] 4.4 mi (7:57 / mi)
shoes: NB-1400-CLR-3
Poker pace by 10min starting easy - cadence and watching arms. 1%
Swim 20:00 [2] 0.34 mi (58:51 / mi)
Shaking off after run and them 50s drill and feel ended with a few quick 50s armpit and 16 strokes. Guess it works but will need to watch the clock.
Saturday Dec 15, 2012 #
Swim 1:20:00 [3]
up and at em. no WU. Quite sore from running w/ Max and Pilates.
8 x100 as odds free, even drill IM
3 rounds of 4x75s as buoy, b+p, paddles
4 rounds of 4x50 IM as drill, swim, drill, fast
4 rounds of 6x25 as 4 ALL OUT, 2 ez (last round FLY!)
100 flop
8 x100 as odds free, even drill IM
3 rounds of 4x75s as buoy, b+p, paddles
4 rounds of 4x50 IM as drill, swim, drill, fast
4 rounds of 6x25 as 4 ALL OUT, 2 ez (last round FLY!)
100 flop
Road Bike (S2) 4:10:00 [3] 59.8 mi (14.4 mph) +6868ft
"I'd rather be cold riding epic Mtn passes than cold sitting at lights on PCH" ~Ryan Pearson
wise words from a wise man. Very stoked to get to climb the Crystal Lake wit the crew today. Rode up w/ Mo, Ryan, Josh and Erik and did an extra out and back to East Fork and then back down a bit to meet up w/ Art and Max before making the grade to the store. Love_this_climb. Humbling and pace in your face honesty.
A bit cold on the climb but totally numb on the descent. Snow, clouds, warming bibs by the fire in the country store and eating crap food. Epic!
Legs didnt have much power but Erik put the screws in us for the first hour or so...road bike also not feeling as efficient at the DA but also preloaded with a solid week and Nova swim. More time on Crystal Lake Climb Please!
wise words from a wise man. Very stoked to get to climb the Crystal Lake wit the crew today. Rode up w/ Mo, Ryan, Josh and Erik and did an extra out and back to East Fork and then back down a bit to meet up w/ Art and Max before making the grade to the store. Love_this_climb. Humbling and pace in your face honesty.
A bit cold on the climb but totally numb on the descent. Snow, clouds, warming bibs by the fire in the country store and eating crap food. Epic!
Legs didnt have much power but Erik put the screws in us for the first hour or so...road bike also not feeling as efficient at the DA but also preloaded with a solid week and Nova swim. More time on Crystal Lake Climb Please!
Friday Dec 14, 2012 #
Running 1:16:00 [3] 9.4 mi (8:05 / mi)
shoes: NB-1400-REO-4
Great session with Max and the start of our series. Going to be game changing!
Out to Bomber, UCI for 2 stair repeats then 4 long strides on the field - odds pulling the bag.
Plenty for today...I'm already sore.
Out to Bomber, UCI for 2 stair repeats then 4 long strides on the field - odds pulling the bag.
Plenty for today...I'm already sore.
Yoga (YogaWorks 1/2) 1:00:00 [3]
Strength (YogaWorks Pilates) 50:00 [3]
Core is destroyed. Shoulders shaking. Heart full. Strong medicine for unseen muscles. Secret sauce.
Swim (pad pool) 25:00 [3] 0.9 mi (27:47 / mi)
I have definitely got a lot of use out of my Helix 2010 suit. I like it much more than the 2011 but the 2013 looks sick and back to the better forearm setup. Hot laps with the suit - full of energy and soreness.
Thursday Dec 13, 2012 #
Road Bike (S2) 2:10:00 [3] 29.4 mi (13.6 mph) +654ft
in bed before 1am. Done 90min ahead of my window but highest stress for a cut I have had in a few years. Literally broke into a sweat in the cold DC two times and shaking... Very, very grateful for my team and that it worked out. Got to sleep in and knew the load was either going to cause some rest or a push. It was a push..almost expected.
----------STRESS------------STRESS---------- Preload to injury in January
EZ spin from home just getting the legs going and feet hurt(heels felt bruised) from 8+hrs standing. Met Gary and rolled path, BB to PCH chatting. He had to slow for me and I was working a bit more to keep up. I offered him to take off a few times but glad we got to chad. SBUX and picked it up on the way home. Motivated.
----------STRESS------------STRESS---------- Preload to injury in January
EZ spin from home just getting the legs going and feet hurt(heels felt bruised) from 8+hrs standing. Met Gary and rolled path, BB to PCH chatting. He had to slow for me and I was working a bit more to keep up. I offered him to take off a few times but glad we got to chad. SBUX and picked it up on the way home. Motivated.
Running 46:00 [3] 6.51 mi (7:04 / mi) +190ft 6:53 / mi
shoes: NB-1400-REO-4
I just felt like running. So I did. Window worked perfect for calls and ISD VDI right after. Perfection.
Swim (pad pool) 30:00 [4] 1.25 mi (24:00 / mi)
4 rounds of 300, 200
1-3 with wetsuit, 4 pulling gear no wetsuit
200 mixed
1-3 with wetsuit, 4 pulling gear no wetsuit
200 mixed
Wednesday Dec 12, 2012 #
Swim 1:00:00 [3] 1.82 mi (32:58 / mi)
5:45. Call last night til midnight with EA. not ideal but in DC all day so happy to get it in. Legs sore from kicking. Just focused on form entire time...
4x100 as 50drill/free back
4x200 on 3:00(2:30 ~18 strokes)
100 ez, 50 drill
12x100 descending int every 3 starting 1:40 to 1:25
2x50 free/skull
100 ez, 200 fast(2:22), 100 mixed.
Swimming is fun. Swimming fast is funner!!
4x100 as 50drill/free back
4x200 on 3:00(2:30 ~18 strokes)
100 ez, 50 drill
12x100 descending int every 3 starting 1:40 to 1:25
2x50 free/skull
100 ez, 200 fast(2:22), 100 mixed.
Swimming is fun. Swimming fast is funner!!
C • DAM 3
Road Bike (Trainer-Recharge) 1:00:00 [4] 22.0 mi (22.0 mph)
shoes: DA-Trainer
Same DVD plus 3x30sec each ILD at the end. Sweating buckets. Good to have power now doing these.
Running (T-Run) 16:15 [2] 2.24 mi (7:15 / mi)
shoes: NB-1400-REO-4
Off bike for a couple laps around hood. Swim, Bike, Run all before 9am. Stoked! Wish I had the discipline to do this more often... Plenty of time for recovery and hope the cut tonight does not go past 1am.
Tuesday Dec 11, 2012 #
Swim 1:10:00 [3] 1.5 mi (46:40 / mi)
10min mixed -early
550 free effort good
2x300 pulling hard - fingers straight
10x25 kick w board alt free/stroke
10x50 free/back
100 ez, 100 fast(1:03), 100ez
Stoked that Jim is helping me and I learned fingers close and straight arm backst. I have some new swim goals. 100 fly PB for 2013 for starters.
550 free effort good
2x300 pulling hard - fingers straight
10x25 kick w board alt free/stroke
10x50 free/back
100 ez, 100 fast(1:03), 100ez
Stoked that Jim is helping me and I learned fingers close and straight arm backst. I have some new swim goals. 100 fly PB for 2013 for starters.
Running 37:00 [2] 4.61 mi (8:02 / mi) +421ft 7:23 / mi
shoes: NB-1400-REO-4
pace run with Monique out to farm and back between EA cut.
putt 5:00 [0]
Golf at strawberry - after looking back at photos and ATT issue
Monday Dec 10, 2012 #
Road Bike 2:37:00 [3] 45.5 mi (17.4 mph) +1447ft
shoes: __DA-Felt
L path>BB>PCH out to River path>PCH>Zinc's>NC(7:21/324)>home
couple stops for calls and steady pace most of time. Butt still sore from weekend ride.
couple stops for calls and steady pace most of time. Butt still sore from weekend ride.
Running 40:00 [3] 5.85 mi (6:50 / mi) +123ft 6:42 / mi
shoes: NB-1400-CLR-3
BB out and back to Michaelson on dirt next to path.
Yoga (YogaWorks NB) 1:00:00 [2]
1/2 with Tara
Swim (CDM HS) 35:00 [3] 1.1 mi (31:49 / mi)
1,000(13:30), 16x25 reverse IM order, 3x150 pulling hard, CD
Too busy with work to make masters today but kicking off swim camp - things should start to wind down on the work front next coue of weeks.
Too busy with work to make masters today but kicking off swim camp - things should start to wind down on the work front next coue of weeks.