Training Log Archive: LiveWideLoveDeepIn the 7 days ending Aug 4, 2013:
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Sunday Aug 4, 2013 #
Swim 32:00 [4] 1.45 mi (22:04 / mi)
Open Water Nats at Salt Creek
Planned on sowing both swims - water cold and decided on suit. Can't believe how much a suit helps! Started in the very back and swam through two big groups by first b then got very spread out. Got on a girls feet and swam HIM+ pace. Back and swim muscles fatigued. Felt a fade an just lack of wanting to do another loop so decided to do one and then a second at the second race. Then went and got breakfast with M and call it good. Strong effort and good swim block last three weeks. Mile swim on Wed and swim meet this weekend so save some more energy for the run and when I can be official.
Planned on sowing both swims - water cold and decided on suit. Can't believe how much a suit helps! Started in the very back and swam through two big groups by first b then got very spread out. Got on a girls feet and swam HIM+ pace. Back and swim muscles fatigued. Felt a fade an just lack of wanting to do another loop so decided to do one and then a second at the second race. Then went and got breakfast with M and call it good. Strong effort and good swim block last three weeks. Mile swim on Wed and swim meet this weekend so save some more energy for the run and when I can be official.
Running 51:00 [3] 5.63 mi (9:03 / mi) +1050ft 7:42 / mi
shoes: Miz-Greens
NIX loop up switchbacks and down Serano (45:06) . Surprised to run non-stop even up all the switchbacks. Good baseline loop. Started 2nd loop until I found M then jogged back down with her.
Felt so dang good RUNNING!! At times it felt like I have never stopped and others like the overwhelming gratfulness when hearing rhythm of my feet in the dirt, the smell of sweat in the heat and maze of trail opening up before me like I have never ran before. Soooo stoked!
Felt so dang good RUNNING!! At times it felt like I have never stopped and others like the overwhelming gratfulness when hearing rhythm of my feet in the dirt, the smell of sweat in the heat and maze of trail opening up before me like I have never ran before. Soooo stoked!
putt (Strawberry Driving) 10:00 [3]
Back is a ok
Saturday Aug 3, 2013 #
Road Bike 9:05:00 [3] 164.3 mi (18.1 mph) +8742ft
weight:162lbs shoes: ___DA_Di2
Rode up Crystal Lake from Warner/PCH w/ Ryan and Max - then back to the Brisley party solo a 7hrs in.
Sat on Ryan wheel most of the way out and Max train on the way back until about 5-6hrs. Legs sore waking up but just settled in for a ride and felt better at 3hrs, 4hrs and came around at 5hrs. Ripping down PCH last couple hours and no fade. Really stoked that I finished feeling good and just felt like rolling around with friends. Climb got hot (~95) but the rest of the day we had clouds and a slight breeze (ugly headwind back on the path).
Solid ride and one of those days I felt like I could ride all night heading back...maybe someday. Plenty of options to add hitting SART and adding canyon or starting at home. Riding bikes is fun!
Sat on Ryan wheel most of the way out and Max train on the way back until about 5-6hrs. Legs sore waking up but just settled in for a ride and felt better at 3hrs, 4hrs and came around at 5hrs. Ripping down PCH last couple hours and no fade. Really stoked that I finished feeling good and just felt like rolling around with friends. Climb got hot (~95) but the rest of the day we had clouds and a slight breeze (ugly headwind back on the path).
Solid ride and one of those days I felt like I could ride all night heading back...maybe someday. Plenty of options to add hitting SART and adding canyon or starting at home. Riding bikes is fun!
Friday Aug 2, 2013 #
Yoga (CorePWR Fusion) 1:00:00 [3]
Another good session. Got a pass. Stability and core feeling stronger than ever. DOMS getting better
Running 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Miz-Greens
No socks, blasting heat and building steady. Just the way I like it. Out and back on the path feeling so good. Strange. Felt like I could run for hours today. Pleased. Greatly.
Thursday Aug 1, 2013 #
Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Miz-Greens
Our big group turned out to be Nick and me at CDM. The water was way too cold anyways so we bagged it
Nice easy run at reef point after. With the wait. All pain free and a snuck it in before DOMS from weights sets in.
Nice easy run at reef point after. With the wait. All pain free and a snuck it in before DOMS from weights sets in.
Road Bike 2:25:00 [2] 37.7 mi (15.6 mph) +708ft
shoes: ___DA_Di2
easy spin down to CVAC and back. Legs still pretty sore. Should be ready to rip by Saturday
Wednesday Jul 31, 2013 #
MTN Bike 3:02:00 [3] 29.6 mi (9.8 mph) +3320ft
Edict 9 - Bomber, El Moro, Laguna, Aliso, etc. Riding in the dirt is fun! Broke a pedal so headed back short route but Green Acres did not disappoint.
Strength (24 metro) 50:00 [4]
Goodmornings, swivels
3x10 DeadLifts #135
3x5 Front Squats #95 (arms weak)
3x10 Squats #135
2x10 Art DB lunges #15
3x30 leg ups
2x10 DB Box Step Ups #20
Legs felt it...no doubt. Almost fell and having legs give out a bit heading down the stairs. "oh boy...what have I done" feelings. Realized after looking back at AP the last time I did squats was June 6th before my bike crash. Legs will be fine but also noticed back/neck w/ bar. Not bad but first time I have even felt it for a while.
3x10 DeadLifts #135
3x5 Front Squats #95 (arms weak)
3x10 Squats #135
2x10 Art DB lunges #15
3x30 leg ups
2x10 DB Box Step Ups #20
Legs felt it...no doubt. Almost fell and having legs give out a bit heading down the stairs. "oh boy...what have I done" feelings. Realized after looking back at AP the last time I did squats was June 6th before my bike crash. Legs will be fine but also noticed back/neck w/ bar. Not bad but first time I have even felt it for a while.
Swim (Northwoods) 50:00 [4] 1.47 mi (34:01 / mi)
Swam strong and felt really good. Surprised at times - just focusing on technique. Excited to double up this weekend and next week!
4x200 on 3:15 (~2:31->2:22)
2x400 1min rest (2:57) 2nd pull
8x100 on min (1:08->1:01)
200 form flop
Legs feel fried but no pain at all. Ready to run but stoked to hold off just a bit more.
4x200 on 3:15 (~2:31->2:22)
2x400 1min rest (2:57) 2nd pull
8x100 on min (1:08->1:01)
200 form flop
Legs feel fried but no pain at all. Ready to run but stoked to hold off just a bit more.
Tuesday Jul 30, 2013 #
MTN Bike 45:00 [2] 8.0 mi (10.7 mph) +231ft
Spinning around on the Felt Edict before sunset. Long morning getting stuff done. Dropped off Arts bike for fixes and chafing better but still hard to ride
Swim (24 LK Forest) 20:00 [2] 0.45 mi (44:27 / mi)
Easy flopping after sauna. Knee/legs/stressors not sore today. That yoga kicked my butt but also aligned me and got some breathing room for my tendons. No rush to do anything right now.
Monday Jul 29, 2013 #
Swim 45:00 [3] 1.0 mi (45:01 / mi)
No WAC this week. Didn't want to get up for SOKA so had a clean morning then hill pool nice and easy. Mix and then low steady with b then longer w b and snorkel.
Strength (24 Spec) 50:00 [3]
3x15 side bends/back ext
3x15 DB pullovers #35
3x20 leg ups
15x#90 leg press / 3x10 #90 single leg
3x15 Sally ups
Myrtle drills
3x15 DB pullovers #35
3x20 leg ups
15x#90 leg press / 3x10 #90 single leg
3x15 Sally ups
Myrtle drills
MTN Bike (Orange SS) 41:00 [3] 7.0 mi (10.2 mph) +313ft
Odd enough to be back on this bike with the story and hours on the phone dealing with it today. Other bikes Locke up and I lost the key. Can't sit on TT bike.
Rolled around for a bit - legs feel good! - but had to meet Leevon and chafing is too bad to ride anyways. Going to take a while for that to clear...
Rolled around for a bit - legs feel good! - but had to meet Leevon and chafing is too bad to ride anyways. Going to take a while for that to clear...
Yoga (Core Pwr Irvine ) 1:00:00 [3]
Wow. Not only have not gone in a while but Keevin got us into heated, fusion and sculpt w/ weights. Buckets of sweat and toxins I needed to shed. Gnar but took it easy and noticed how much core has gotten stronger. Legs still feeling good and stretched muscles felt a lot better.