Training Log Archive: LiveWideLoveDeepIn the 7 days ending May 5, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday May 5, 2013 #
Road Bike 1:00:00 [2] 11.0 mi (11.0 mph)
(injured) shoes: __DA-Felt
Rolling down to get coffee with Collin and crew and then around the G hood. Lots of new stuff going down and trail sytem right out of red cliffs. Weather is perfect here right now.
putt 10:00 [3]
9 hole at Dixie w/ - cart
Final score was 11 lost balls and three found in the water to finish out the game with a spare.
Final score was 11 lost balls and three found in the water to finish out the game with a spare.
Saturday May 4, 2013 #
Event: IMSG 70.3
Swim 29:00 [4] 1.2 mi (24:10 / mi)
(injured)
Started just about in the back of the bis and way more calm than a mass start or IM. All the swims this year are probably helping b/c this felt so easy. By the first b I was out in front all alone so I just kept at it swimming through the packs. That 1 arm drill has been a huge help. No fade and at last b I turned it up sprinting it in and felt like I had plenty in the tank. Hip to hip and kept me relaxed and focused on pushing out the back. That swim was fun!
C • nice 2
Road Bike 2:22:00 [5] 56.0 mi (23.7 mph) +3512ft
ahr:151 max:162 shoes: __DA-Felt
The ride around the res and first climbs just made the course harder but could not ask for better weather. Overcast and chill for most of the bike. Kept it under threshold low 150's until Snow Canyon and a few smaller climbs just upper 150's and pop above but no real TT. Bummer about going long is I could have ridden 5min slower and still ran to potential off the bike. All good. Made some experiments today some good some bad... Felt solid on climbs, pushing big gear on flats and in new position. Its slammed up front and more narrow but actually felt more comfortable.
Road Bike 33:00 [1] 5.5 mi (10.0 mph) +600ft
shoes: __DA-Felt
easy spin on the run course cheering peeps on in the heat.
Friday May 3, 2013 #
Swim (San Hollow Set) 1:40:00 [3] 3.6 mi (27:47 / mi)
(injured)
Lots of good memories from St G because of all the different people we have had adventures here with... Feels like being back home. Lining up good with work next week for this schedule and interop.
Still a little ME fatigue from Wed set but improvement over last time I did this set. More rest on the faster sets (went out too hot on first 100) but overall faster pace and less fade. Worked the entire time on shoulder rotation like the 1 arm drills. It's working. Slower turn/lower HR and the ability to sit on it for longer using hips/core.
500mixed WU
5 x 500 - sn, bb, bbp, p, free
4 x 400 - descending to 5:23
4 x 75 back/breast/free on 10s rest
3 x 100 descend on 60s rest (1:02, 1:04, 1:03)
2x50 back/br
1 x 300 (3:42)
2x50 back/br
200 IM
200 free
100 IM (1:15!)
250 mixed CD
--------
6,350yds
Still a little ME fatigue from Wed set but improvement over last time I did this set. More rest on the faster sets (went out too hot on first 100) but overall faster pace and less fade. Worked the entire time on shoulder rotation like the 1 arm drills. It's working. Slower turn/lower HR and the ability to sit on it for longer using hips/core.
500mixed WU
5 x 500 - sn, bb, bbp, p, free
4 x 400 - descending to 5:23
4 x 75 back/breast/free on 10s rest
3 x 100 descend on 60s rest (1:02, 1:04, 1:03)
2x50 back/br
1 x 300 (3:42)
2x50 back/br
200 IM
200 free
100 IM (1:15!)
250 mixed CD
--------
6,350yds
Road Bike 1:10:00 [3] 17.7 mi (15.2 mph) +823ft
(injured) shoes: __DA-Felt
Later in the day rode out from the res up behind and right into the hood we were staying at for Zion 100. Ha! So many good memories from MTB on the trials here back in 07-08 to EC camp in 09 to tri camps and boulder transition and epic trail running. So many good teammates! Feel so lucky.
Loving the warm air here and beautiful views. The climb out of the res is jus the start of this....going to be an epic 70.3 course to blow people up! Bike is _slammed_ now and feel a bit narrow but should be good to go for an ez spin tomorrow.
Loving the warm air here and beautiful views. The climb out of the res is jus the start of this....going to be an epic 70.3 course to blow people up! Bike is _slammed_ now and feel a bit narrow but should be good to go for an ez spin tomorrow.
Thursday May 2, 2013 #
Swim 50:00 [2] 0.8 mi (1:02:31 / mi)
(injured)
quick session before heading out in the sunshine and packed lanes. Flopped in the back in what felt like an endless supply of 2x50, 2x25s. Drill for one arm oposite side breathing most of the time then flopped a bit in M's lane.
Wednesday May 1, 2013 #
Swim 2:15:00 [3] 4.7 mi (28:43 / mi)
(injured)
Up until 1 ladt Night. Got DA dialed again w/ greens amd rebuilt vlab 11.3 complete in fusion. Late to bed early to shred.
300, 200, 150, 100, 50 - drills 1 arm
MS all on 1:25 base
2x50, 200
2x50, 400
2x50, 600
2x50, 800
2x50, 1000
3x50
Pulling gear for long sets
2x50, 1100
2x50, 750
2x50, 600
2x50, 400
2x50, 200
2x50, 100
2x50 mixed flop
8,300yds
In early for 5:45 practice. Didn't lead the lane and did not use pulling gear until 2nd practice. Felt super relaxed and on form. "Felt" like I could have done another session if I had too and never dropped under ~1:15 pace but never faded either. Didn't realize distance until now. Technique is everything.
300, 200, 150, 100, 50 - drills 1 arm
MS all on 1:25 base
2x50, 200
2x50, 400
2x50, 600
2x50, 800
2x50, 1000
3x50
Pulling gear for long sets
2x50, 1100
2x50, 750
2x50, 600
2x50, 400
2x50, 200
2x50, 100
2x50 mixed flop
8,300yds
In early for 5:45 practice. Didn't lead the lane and did not use pulling gear until 2nd practice. Felt super relaxed and on form. "Felt" like I could have done another session if I had too and never dropped under ~1:15 pace but never faded either. Didn't realize distance until now. Technique is everything.
C • DAMN 5
Road Bike 1:04:00 [3] 14.1 mi (13.2 mph) +631ft
shoes: __DA-Felt
Quick spin on the DA after new build just making sure I dont rip something and bolts are tight. Checked out some places then rolled w/ M a bit. Non-stop day... Going to sleep deep tonight.
Strength (PT) 20:00 [1]
Not much work but a lot of good talk w/ Dustin. Getting to the root of my hip/glute issue and dealing with the results on my ankle. He has wanted to get me on the Alter G for a while but I was holding back until I could run 100% BW w/ no issues. After last hike/run I thought I would give it a go just to use the 4 cameras and check form. Form is good but pain was not so I cut it short and he just worked on me. No rush.
Running 10:00 [3] 1.2 mi (8:20 / mi)
shoes: SauconyK3-Red
Tuesday Apr 30, 2013 #
Swim (Nova Stroke/Strength) 1:00:00 [3] 1.3 mi (46:09 / mi)
(injured)
300 one arm drills I don't totally suck at now
3x100 on 1:30(1:11), 3x50 fly kick fins, 4x25 fly
3x100 on 1:25(1:09), 3x50 back kick fins, 4x25 back
3x100 on 1:20(1:08), 3x50 breast, 4x25 breast
10x50 on :100 as IM order f/b b/b, b/f
6x50 as deck dive-far side rotating
-10 pullouts
-10 push ups
-10 lowest butt squat to jump extension
Solid! Felt good free & jumping but struggled getting in 10 push ups. Watched Jim on breast and noticed "calm legs" on glide and toes pointed out.
3x100 on 1:30(1:11), 3x50 fly kick fins, 4x25 fly
3x100 on 1:25(1:09), 3x50 back kick fins, 4x25 back
3x100 on 1:20(1:08), 3x50 breast, 4x25 breast
10x50 on :100 as IM order f/b b/b, b/f
6x50 as deck dive-far side rotating
-10 pullouts
-10 push ups
-10 lowest butt squat to jump extension
Solid! Felt good free & jumping but struggled getting in 10 push ups. Watched Jim on breast and noticed "calm legs" on glide and toes pointed out.
putt 10:00 [1]
Got a new driver! Fun! Still best consistency with 9 and pitch but no issues with shin. Held back - form focused. Also put sole insoles in Oakley shoes. Nice.
Trek 30:00 [1] 2.7 mi (11:07 / mi)
shoes: SauconyK3-Red
Walked to the Q loop w/ M then did a lap while she ran. 13.5 pace but kept one foot on the ground at all times :-)
Monday Apr 29, 2013 #
Road Bike (S2 + Eggbeaters) 4:35:00 [3] 73.0 mi (15.9 mph) +2250ft
(injured)
Commute w/ M then out to "Secret Spot" for food/Sbux calls/webex in LB then down to Laguna/ and DP juice before ActiveCultures/ and 133 home.
Took my swim gear but missed Nova & Laguna hours w/ lots of stops for work. Legs feeling the squats and run this morning and riding heavy but still some solid steady and views of the waves.
Took my swim gear but missed Nova & Laguna hours w/ lots of stops for work. Legs feeling the squats and run this morning and riding heavy but still some solid steady and views of the waves.