Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
Note
(rest day)
Total day of rest. No work, no workouts, no stress. Fun night with the crew last night and long morning bringing P and Jen to the airport. Resisted the urge to do for the sake of do later in the day.
Saturday Dec 22, 2012 #
Road Bike 3:50:00 [4] 53.3 mi (13.9 mph) +6100ft
shoes: __DA-Felt
Crystal Lake round 3 - this time towing Monique and rollin w/ Megan, Max & Rick.
Pretty much on the rivet as far as muscular endurance for the cli trying to keep pace. Took a couple short stops towards the top as and I were both starting to fade. Lots of time around 60rpm and plenty of time in a bars and standing.
Pretty much on the rivet as far as muscular endurance for the cli trying to keep pace. Took a couple short stops towards the top as and I were both starting to fade. Lots of time around 60rpm and plenty of time in a bars and standing.
MTN Bike 45:00 [2] 7.0 mi (9.3 mph)
legs smashed from ride and wanted to run but when your good friend asks you to break in a brand new in the box s-works epic 29er 1x11 you_dont_say_no!
Seeeek.... took up steep westridge and 48t just rolling along full cassette grip shift drool drop FUN!
Seeeek.... took up steep westridge and 48t just rolling along full cassette grip shift drool drop FUN!
Friday Dec 21, 2012 #
Running 1:26:00 [3] 9.97 mi (8:38 / mi) +1192ft 7:45 / mi
shoes: NB-1400-REO-4
3900>4200v with a boot to 11.2.1 surprise last night - never a dull moment but out by 11pm. Very stoked, solid sleep and next couple weeks stress is way down. Party time!
------BIG Load on feet in crapy work shoes - Stress from cut - not as bad as last time but little sleep and higher stress - crap food------
Another good Friday session with Max.
Out via bomber, UCI to the steps for 3 repeats this time and middle one doubling up. Then UCI trails to double down steps and through university park. Legs sore from lunges/myrtles but focused on the form from 30min runs and started to warm into a long run. I have never felt better...
Then grass field for 4 lengths drills, 2 lengths sled strides(1bag), 2 strides. done!
------BIG Load on feet in crapy work shoes - Stress from cut - not as bad as last time but little sleep and higher stress - crap food------
Another good Friday session with Max.
Out via bomber, UCI to the steps for 3 repeats this time and middle one doubling up. Then UCI trails to double down steps and through university park. Legs sore from lunges/myrtles but focused on the form from 30min runs and started to warm into a long run. I have never felt better...
Then grass field for 4 lengths drills, 2 lengths sled strides(1bag), 2 strides. done!
Road Bike 1:35:00 [3] 27.5 mi (17.4 mph) +854ft
shoes: __DA-Felt
133>PCH>BB>University. Cold spin before dinner
Swim (pad pool) 20:00 [2] 0.45 mi (44:27 / mi)
wetsuit to start. Cold outside. Bands and Pilates did a number on my swim muscles. Swam squares as MS.
Its the weekend...Let the festivities begin!
Its the weekend...Let the festivities begin!
Thursday Dec 20, 2012 #
Swim 30:00 [2] 0.6 mi (49:59 / mi)
weight:152lbs (rest day)
Solid sleep last night. Feeling fresh and no fatigue. Big day at work and EA install tonight so taking it ez. Rolling smart!
Wetsuit in pad pool doing drills and working on Pete tips. Followed up with some quick band work(green).
Wetsuit in pad pool doing drills and working on Pete tips. Followed up with some quick band work(green).
Strength (YogaWorks NB) 1:00:00 [3]
Pilates between dentist and massage with Paula.
This time with the ball and lots of glute and back/shoulders. I felt like crying my upper back was so wrecked and core was shaking
This time with the ball and lots of glute and back/shoulders. I felt like crying my upper back was so wrecked and core was shaking
Wednesday Dec 19, 2012 #
Swim 1:00:00 [3] 1.82 mi (32:58 / mi)
5:45 practice. Good for ya
5x100 last 25 stroke
10x300 as
1-3 free on 4min
4-6 pull on 3:45
7-9 fins on 3:30 (skipped a couple 50s)
10 as 12x25 ez / underwater fly fins
100 CD
5x100 last 25 stroke
10x300 as
1-3 free on 4min
4-6 pull on 3:45
7-9 fins on 3:30 (skipped a couple 50s)
10 as 12x25 ez / underwater fly fins
100 CD
Road Bike 3:32:00 [3] 67.0 mi (19.0 mph)
shoes: __DA-Felt
Out BB>PCH> TT effort on river path to Katella > Jamboree>Hicks (w/ Max) to Michelson
C • Wow! 2
Running 52:00 [3] 7.62 mi (6:49 / mi) +421ft 6:29 / mi
shoes: NB-1400-REO-5
Golf Course loop
First .5mi w/ Monique then steady QUALITY. Never thought I would feel this comfortable at this pace. Ultra durability and endurance makes a nice transition to the steady pace of quick feet. Putting running into maintenance mode was the best move for the end of the year. I have plenty of time to extend this form focus before racing in 2013. Super excited about the journey there...
First .5mi w/ Monique then steady QUALITY. Never thought I would feel this comfortable at this pace. Ultra durability and endurance makes a nice transition to the steady pace of quick feet. Putting running into maintenance mode was the best move for the end of the year. I have plenty of time to extend this form focus before racing in 2013. Super excited about the journey there...
Strength 30:00 [3]
Right after run. Legs ups, DB DL, DB press, lat pulldowns, myrtle routine and 2 sets of 2 out and back lunges(going to be sore).
Tuesday Dec 18, 2012 #
Running 24:00 [2] 2.6 mi (9:14 / mi)
shoes: Peregrine-grn3
easy jog in the rain out towards bomber
Swim 1:00:00 [3]
6x100, 50mix WU
MS - 3 rounds of
2x 150 as fly, back, breat, 75 free
2x100
4x50 descending
100 Mixed, 200 pull, 100 mixed
Times for 100s
1:10, 1:06
1:08, 1:05
1:07, 1:03
MS - 3 rounds of
2x 150 as fly, back, breat, 75 free
2x100
4x50 descending
100 Mixed, 200 pull, 100 mixed
Times for 100s
1:10, 1:06
1:08, 1:05
1:07, 1:03
Road Bike 1:45:00 [3] 25.3 mi (14.5 mph) +696ft
shoes: __DA-Felt
Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: NB-1400-REO-5
Did the warm up with Cal Coast and started the first lap with Monique. Didn't have the gust for a track session so just watched some speedy folks.
Monday Dec 17, 2012 #
Swim (Nova) 1:00:00 [4] 1.75 mi (34:17 / mi)
Bands and Video this morning at the pad pool with the crew. Con-call then stuffed my face with the rest of the pancakes going out the door. Both of our lanes had no WU and 200s were a hot...too hot of a pace for me to start with.
was suppose to be 6x200 on 3:00 descending every 10sec. I got in 3.5 before some flopping. No WU and swimming hard - really felt the small amount of band work from this morning too - got to 4th and puking out my pancakes in the gutter.
4 rounds of 4x50, 200 - 50s on :45, :40, :35 -last round pulling - holding on!
4x50 IM order on 1min(fly :34), 200 paddles (Kirker almost lapped me with fins!)
CD
was suppose to be 6x200 on 3:00 descending every 10sec. I got in 3.5 before some flopping. No WU and swimming hard - really felt the small amount of band work from this morning too - got to 4th and puking out my pancakes in the gutter.
4 rounds of 4x50, 200 - 50s on :45, :40, :35 -last round pulling - holding on!
4x50 IM order on 1min(fly :34), 200 paddles (Kirker almost lapped me with fins!)
CD
Running 46:00 [3] 6.84 mi (6:44 / mi)
shoes: NB-1400-REO-4
Hicks path out and back in the dark. Turn over and lean is feeling very good. Just need to spend more andover time working that specific group. HR between 150-157.