Training Log Archive: LiveWideLoveDeep

Event: Desert Triathlon
 

Hard swim / 2nd/3rd? pack solo to first B then caught the pack and swam 3 back w/ with guy on R and L. "Drank" a bunch of water but held that spot to the last B. Fast effort but over so fast. HIM effort probably but quick start. Maybe 8th out of water?

---official time - 5th elite out of water (15th oa by time)
16:48 swim
1:05 t1
55:10 bike

Stoked Evan let me use his 500. Goal was to ride hard out of swim until I caught Max and leader then finish 40K TT and ride until they kicked me off the course. Caught Max about 5min then Keith about 15min into first lap. ~54min at T1 then back out for more.

Rode comfortably hard at about HIM pace and surprised how close to threshold I could ride comfortably just by backing off a bit. Just about "all day pace" but with some efforts. Stopped to pick up my water bottle and then they kicked me off course so rode side street to get 50/2hr before heading back

from Max WKO
Avg 304/ Norm 306
24.1mi / 56min


2:08 / 52mi / 276w avg
VI 1.05
2008kJ
CP5 322 /CP20 313w CP60 301w - norm

https://connect.garmin.com/activity/280012662#

very easy off the bike. Walking and just feeling out leg and yogging around one lap of the lake.

C • ? 5

Ride with Max from his pad up Dillon and some loop around back to lake then to meet M. Another continuous longish ride in the wind. Can't complain.

Legs felt heavy and a bit weak from the go. Looking at clock... Watts were solid but effort felt harder like they do after a running block. Prob a bit tired fromon run still..? Realized I ran Mary in 24hr period at pace. All good. Harder ride than I wanted before race but I am not running

Quick dip in the lake after packet pick up. Chilly.

Never felt great and pancakes loaded in stomach. Glad i stuck it out but just no pop or sesire to dig but the group made it easier.

200
200 fly drill, 8x25 fly strokes to free
200, 8x25 fast strokes off the wall 2,3,4,etc to all out 25
Flat Fartlek Pyrimid as
25 smooth/25 FAST, 50/50(:30), 75/75, 100(1:03) two times and back down.
3x100 on 1:30 buoy
100 back/breast

Good talk with Mike after about his stress fracture (same spot) and dealing with it. Bummer legs feel great and so strong from feet to hips. Never felt better but need to be willing to fail, learn, adjust from it & not give up. At least i got through the build and know what works and didnt. It is still Feburary...

C • team work... 2

Out and back to San O train station coffee shop. Picked up on path out and 133 back. Felt really good pushing.

EZ run around the loop w/ M. Legs not sore from weights or myrtles excepts INs.

Left calf tight and "shin splints" feels like it returned to R leg again... Strange b/c no issues after long run and after ride today - zero. I could rub my thumb up and down my shin and no pain at all. All just in one spot - exact spot that is horizontal across my shin bone. Same thing that I broke up with the cresent wrench and I thought it was a nerve that was trapped but it maybe a tibial stress fracture across the bone.

exact location
"The most common site however is two to three inches above the bony bit on the inside of the ankle (medial malleolus) on the tibia bone."
http://www.sportsinjuryclinic.net/sport-injuries/a...

bike load, flip turn load, faster running on hard flat surfaces = tired lower legs

"occurs when muscles become fatigued or overloaded and can not absorb the stress or shock of repeated impacts. Fatigued lower leg muscles transfer that stress to the nearby bone and the result is a small crack or fracture in the bones of the lower leg"

I sure hope I am overreacting...

------------------------------------------
--------XRAY and MRI returned to confirm no stress fracture - good - Found out it is actually anterior tibial tendonitis (ATT). Caused by load on bike increase/intensity, pace change from run but that was shin splints which lead to this and also using a cresent wrench on my leg to "dig out" the tendon thinking it was a knot and now just pissed it off.

C • Dropping Like flies! 1

Super stoked on this session andore perfect timing.

3 rounds of 2x50 w b at ankles, 2x25 backbutter kick w b
5x300 TTT open water draft each 100
11x100as 25fly/75free desc 5sec everyone
Started at 1:55 & if u missed interval u wait 1min then add one int at last pace u made. We missed 1:10 so two on 1:15
5x300 with bouy
100 flop
---------
4,650yds

I love Nova!!

C • Secret Sauce 1

Busy day with great meetings. Decided to push out brick for time crunch and make OC tri club. Quick strength.

3 rounds - Side bends, back ext, pull downs, dips, leg ups
superset of 3x15 squats #115, myrtl (fireh, donkey kick), INs.

Easy spin out to RnR and then path back.

Bike fit earlier again to to confirm a few things and get Ms stem dialed. Skipped any sessions and just keeping the day mellow

Surprised how good my legs felt last night and today. No big hit to aerobic either. base + good form + holding back + soft surface = feeling good after a long run. I really miss running long!

"Don’t push your limits often but when you do push them hard" ~Mark Allen

Long Run at Bolsa after morning meetings

LS shirt and fuel belt - ran first mile at ~9mi. Pace building into steady for first ~5 miles. Put on socks at an hour. Half Mary split ~1:32.

Waited until about 16.5mi to start intervals
5 x ~1K repeats on about 1min walk/jog recovery

Placement and recovery kept it real. Not killing it just getting it done - took of FB for set and ran ~6:25 pace.

Then steady and nice easy cool down on singletrack back to car. Felt stupid easy when form was in check and not pushing it at all. Could not ask for better placement to get this done.

C • Your an animal 5

Quick core before swim with Monique.

Planks, ball, L's, Pilates crossovers, leg ups & back lifts.

Pad pool w/ PZ3 suite. Water was warmer than the air but still cold enough so I just swam non-stop until we got out. Legs feel good