Training Log Archive: LiveWideLoveDeepIn the 7 days ending Feb 3, 2013:
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Sunday Feb 3, 2013 #
Event: Panama 70.3
Swim 23:00 [5] 1.2 mi (19:10 / mi)
ahr:140 max:149
After prep the start was delayed about an hour...no bueno! Heat picking up by the minute and wind along with it. This course is no joke!!!!
Started 7 waves back and got on leaders hips then feet for about 300 meters then lost him and found 3rd back and sat on it for the rest of swim. Working very hard to stay on feet but could/would not have held that solo. No fade and got locked in. I love open water swimming! Cold but happy with the cold. .32 mile barefoot run to T1.
Started 7 waves back and got on leaders hips then feet for about 300 meters then lost him and found 3rd back and sat on it for the rest of swim. Working very hard to stay on feet but could/would not have held that solo. No fade and got locked in. I love open water swimming! Cold but happy with the cold. .32 mile barefoot run to T1.
Road Bike 2:31:00 [5] 57.25 mi (22.7 mph) +3153ft
ahr:146 max:163 shoes: __DA-Felt
more later... best pacing, nutrition yet on the bike but had to keep it under the radar due to excessive heat and humidity...lots of power into the wind and lots of hills.
Rode solo for 57 miles!
http://connect.garmin.com/activity/269351585
Got to see the top 6-8 leaders heading back from the turn around all nicely spaced 10 meters apart in a pace line. Just how much power would it take to stay in that group I wondered...? I want to find out!
Oside - 228w avg
HITS - 248w avg
Pamama - 261w avg
Improvement!
Rode solo for 57 miles!
http://connect.garmin.com/activity/269351585
Got to see the top 6-8 leaders heading back from the turn around all nicely spaced 10 meters apart in a pace line. Just how much power would it take to stay in that group I wondered...? I want to find out!
Oside - 228w avg
HITS - 248w avg
Pamama - 261w avg
Improvement!
Running 1:27:00 [5] 13.1 mi (6:38 / mi) +382ft 6:28 / mi
ahr:165 max:202 shoes: NB-1600-Blu-1
hot hot heat and a truck load of hurt. 2 pages on the run...wow. Breakthrough in some strange way. Not one issue with shin at all even now. So grateful I made myself run through a patch I have never experience before. meltdown, puke, thoughts of thoughts... yikes!
Lots of people blowing up. Got too hot and had to run smart walking aids at first to take in fluids and dump core temp. duuude this was gnarly!! Def blog on plane about this one. Learned a ton! Managed to hold off the two am's ahead of me on the final 2 miles but I missed one guy would was ahead on the bike and never saw him. Running strong and turned around to finish strong. Most proud I ran through "that patch" and didnt look back over my shoulder. Happy..stoked with effort considering conditions going in and on the day.
Lots of people blowing up. Got too hot and had to run smart walking aids at first to take in fluids and dump core temp. duuude this was gnarly!! Def blog on plane about this one. Learned a ton! Managed to hold off the two am's ahead of me on the final 2 miles but I missed one guy would was ahead on the bike and never saw him. Running strong and turned around to finish strong. Most proud I ran through "that patch" and didnt look back over my shoulder. Happy..stoked with effort considering conditions going in and on the day.
C • 202 4
Saturday Feb 2, 2013 #
Swim 15:00 [3] 0.5 mi (29:59 / mi)
Pretty good sleep and felt sluggish this morning. Should be a good change in prep to see if I feel stale on Sunday. Walked out from our hotel and down the rocks with Josh for a quick swim in the PAMAMA CANAL! Wow. Pretty cool. Cold water (~73?) but good once going. Actually felt GREAT swimming once I got going. Very salty and millions of tiny bubbles everywhere made it almost feel like I had a wetsuit on. Love this place we are staying. Super relaxed
Running 25:00 [3] 2.2 mi (11:22 / mi)
shoes: NB-1600-Blu-1
Quick run right after swim from hotel down to the bike split at end of transition. Felt very good running. So stoked! Zero issues with anything and felling like I am ready to rip it open. Need to be cautious with the heat. Deceptively hot with the wind (blowing 24hrs a day here!) but the humidity only hits you once stopped. Just warming up to steady pace and then took a nap after. Holiday!
Road Bike 35:00 [2] 10.0 mi (17.1 mph)
shoes: __DA-Felt
rode down to Alberto's Cafe at the end of the island for lunch then dropped of bike at T1 and walked back. HOT and humid out. Loving it. Finally a day without being on go and mind is settled. Very interested to see how tomorrow shakes out. FUN!
Friday Feb 1, 2013 #
Road Bike 30:00 [2] 9.0 mi (18.0 mph)
shoes: __DA-Felt
93 degrees, 100% humidity and very windy. Kinda reminds me of the big island.
without counting the airport sprints, I finally got to spin out my legs a bit today from the hotel. Took down an entire large bottle (ice melted by the time I got to the turn around) by the time we got back.
Wheel box totally crushed and some issues but they are spinning around and the rest of my bike is in working order minus no rear break. Roads are going to be an interesting challenge to negotiate and not get a flat or hit by a car so it should keep this one exciting. This will be a very challenging race so probably best I am more rested than I am going into an IM. Walked around w/ Josh after Trump but feel pretty jacked. If I make it to the starting line without food poisoning I am going to rip myself open
without counting the airport sprints, I finally got to spin out my legs a bit today from the hotel. Took down an entire large bottle (ice melted by the time I got to the turn around) by the time we got back.
Wheel box totally crushed and some issues but they are spinning around and the rest of my bike is in working order minus no rear break. Roads are going to be an interesting challenge to negotiate and not get a flat or hit by a car so it should keep this one exciting. This will be a very challenging race so probably best I am more rested than I am going into an IM. Walked around w/ Josh after Trump but feel pretty jacked. If I make it to the starting line without food poisoning I am going to rip myself open
Thursday Jan 31, 2013 #
Note
Travel - ugh...
Lots of "adventure" in this trip already. Missed flight due to them working on the plane and after Josh almost wrestling a clerk we got a hotel and a long night in Miami. Just getting to the start line...
Lots of "adventure" in this trip already. Missed flight due to them working on the plane and after Josh almost wrestling a clerk we got a hotel and a long night in Miami. Just getting to the start line...
Wednesday Jan 30, 2013 #
Swim 50:00 [3] 1.8 mi (27:47 / mi)
swam in the back of the lane but moving quick in draft...soaking it up and feeling very relaxed.
100, 75 stroke, 75 stroke repeat
3x150 kick - side, back, side
2x500
3x200 on 2:45
2x300 as 50 ez, 25 fast
200 flop - CD - got out early
100, 75 stroke, 75 stroke repeat
3x150 kick - side, back, side
2x500
3x200 on 2:45
2x300 as 50 ez, 25 fast
200 flop - CD - got out early
Road Bike 50:00 [2] 16.0 mi (19.2 mph)
shoes: DA-Trainer
ez on the trainer breaking a sweat with a couple pickups. Nothing special.
Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Zoot_Kap2.0
off the bike on the hood loop easy to steady - done before 8:30am!
Tuesday Jan 29, 2013 #
Note
(rest day)
full rest - West LA/ISD/Mike
Monday Jan 28, 2013 #
Swim 1:00:00 [3]
3 pools today and a busy work schedule. Wetsuit (entire time) swim in the pad pool w/ M doing some drills w/ fins before and after set below. Swam set w/ purpose and sighting. Encouraging to remember that I am a much better OW swimmer than in the pool. Excited.
500,100
400,100
300,100
200,100
100,100
500,100
400,100
300,100
200,100
100,100