Training Log Archive: LiveWideLoveDeepIn the 7 days ending Feb 10, 2013:
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Sunday Feb 10, 2013 #
Running 1:00:00 9.24 mi (6:30 / mi)
shoes: Zoot_Kap2.0
Legs a little stiff/sore from weights yday
Bolas wet lands with Kenia, M and Nick. I have been missing running here and REALLY miss RUNNING!
1mi warm up, 7mi at ~6:25pace, steady back to car walking at the hour mark. Plenty and Quality
Bolas wet lands with Kenia, M and Nick. I have been missing running here and REALLY miss RUNNING!
1mi warm up, 7mi at ~6:25pace, steady back to car walking at the hour mark. Plenty and Quality
Road Bike 50:00 [3] 15.0 mi (18.0 mph)
shoes: DA-Trainer
Legs started getting pretty stiff from squats/DL later in the day. Nice trainer ride w/ M breaking a sweat.
Didnt want to change setup before Panama but lowered my saddle until R heel could touch pedal. Had to go over an inch lower. ! Noticed saddle is also all the way back b/c stem length. Looking forward to getting fit this week...and starting the block. Perhaps my lowest week ever? Rested.com
Didnt want to change setup before Panama but lowered my saddle until R heel could touch pedal. Had to go over an inch lower. ! Noticed saddle is also all the way back b/c stem length. Looking forward to getting fit this week...and starting the block. Perhaps my lowest week ever? Rested.com
Saturday Feb 9, 2013 #
Trek 40:00 [4] 3.7 mi (10:49 / mi)
Calfs/tendons almost not sore today. Massive work push last 40hrs. I cannot remember, if ever getting over 12hrs of sleep. So grateful. Punch in face frustrated on Thur
Long morn at home and lazy day before getting on it. Bagged swim and got extra rest.
StairMaster 5/5 - 227 floors
5Min double step, 3-5 clicks up 5min single stes - repeat
Long morn at home and lazy day before getting on it. Bagged swim and got extra rest.
StairMaster 5/5 - 227 floors
5Min double step, 3-5 clicks up 5min single stes - repeat
Strength (24metro) 45:00 [3]
3 sets INs/OUTs (50-upped wts), SL DL #45
Squats 10 reps - bar, 3x10 #115
cable work - rotator cuff, fly, lat pulls, wood chop(abs still sore fr last time)
Squats 10 reps - bar, 3x10 #115
cable work - rotator cuff, fly, lat pulls, wood chop(abs still sore fr last time)
Friday Feb 8, 2013 #
Swim (pad pool) 25:00 [2] 1.0 mi (25:00 / mi)
an hour w/ M flopping and wrestling in the pool and rain w/ suits on
Thursday Feb 7, 2013 #
Swim (pad pool) 25:00 [3] 1.0 mi (25:00 / mi)
4 rounds of 2 squares+25 then 400 all with new helix
Road Bike 1:46:00 27.2 mi (15.4 mph) +871ft
ahr:118 shoes: __DA-Felt
Spin out to BB and loop with Nick - Smart athlete and all around good guy. Overload busy last two days and could not have better timing. Big prep for tomorrow morn tonight and then should start to calm a bit
Running 12:00 [3] 1.5 mi (8:00 / mi)
(injured)
Out to end of block super frustrated, work, too much coffee, lower leg pain - walked back
Wednesday Feb 6, 2013 #
Strength (24Metro) 45:00 [3]
3 sets 15-20
Legs up on dip thing then bench
Ball crunches, wood chop, side bends, back ext
Weighted(54) pull ups & dips
Legs up on dip thing then bench
Ball crunches, wood chop, side bends, back ext
Weighted(54) pull ups & dips
Tuesday Feb 5, 2013 #
Note
weight:151lbs (rest day)
Got to sleep 8am Panama time after THE most stressful travel segment I have ever had in my life. No doubt the last 48hrs have been a very, very heavy load. Non-stop and right into unpacking and working in LA this morning to today. Taking extra rest before next block
Monday Feb 4, 2013 #
Road Bike 25:00 [2] 9.0 mi (21.6 mph)
shoes: __DA-Felt
early spin out to Alberto's island in the cool morning. Neck is tight from bike and back too. No other issues but sore from running.
Finally got some clean food and fruit at the store last night (lost of walking around yesterday) and great bfast. Then quality flop time at the pool for a few hours... Soaking it up and taking my time before next block http://www.attackpoint.org/viewlog.jsp/user_4620/p...
Finally got some clean food and fruit at the store last night (lost of walking around yesterday) and great bfast. Then quality flop time at the pool for a few hours... Soaking it up and taking my time before next block http://www.attackpoint.org/viewlog.jsp/user_4620/p...