Training Log Archive: LiveWideLoveDeepIn the 7 days ending Aug 25, 2013:
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Sunday Aug 25, 2013 #
Running 2:12:00 [3] 14.97 mi (8:49 / mi) +1814ft 7:55 / mi
Longest run since Cabo but more importantly one of the most satisfying runs in a very long time.
Uptown, Beach Cruz, Shot-Cut, Mtn Veiw and back downtown and to condo.
Wanted to run for endless hours but keeping to the plan and still a bit over. Body was created for going long! 45min mark pace dropped and keeping dropping to finish but never pushing the pace. The mind may forget but the body does not. I'm a runner.
Uptown, Beach Cruz, Shot-Cut, Mtn Veiw and back downtown and to condo.
Wanted to run for endless hours but keeping to the plan and still a bit over. Body was created for going long! 45min mark pace dropped and keeping dropping to finish but never pushing the pace. The mind may forget but the body does not. I'm a runner.
MTN Bike 2:00:00 [3] 15.0 mi (7.5 mph) +2041ft
shoes: ___TheBlackPearl
fun time in the dirt! Today was about knocking out the long run and then having some fun. Met up for a ride and started shuttle w/ Evan, Nick, Brian and Zoro. Downtown and then Nick and I rode up more and some easy flow flow before eating our faces off at Toomey's.
Swim 50:00 [3] 1.8 mi (27:47 / mi)
Late swim at June Lake = GNAR WIND!
Some of the craziest chop I have swam in and really tough going. Pulled the strength out of me but cold and tough going....worried about Nick. Solid session and breathing feeling very good.
Some of the craziest chop I have swam in and really tough going. Pulled the strength out of me but cold and tough going....worried about Nick. Solid session and breathing feeling very good.
Saturday Aug 24, 2013 #
Strength (SnowCreek) 50:00 [3]
shoes: SauconyK3-Blue
Nice slow morning enjoying the cool mountain air. Love it here. Building into next week.
3x20 Bench leg ups
3x15 hanging leg ups!
Squats -A to the G #45x15, 75x15, (2)115x10
3x10 bosu single SLDL
3x10 dead lifts #125, 145, 145
3x12 Torso machine #70
3x20 Bench leg ups
3x15 hanging leg ups!
Squats -A to the G #45x15, 75x15, (2)115x10
3x10 bosu single SLDL
3x10 dead lifts #125, 145, 145
3x12 Torso machine #70
Swim 1:00:00 [3] 1.59 mi (37:44 / mi)
700 mixed
12x50 drill on :50
10x150 pulling L, R, both
10x100 - 1st 5 w/ snorkel
100 flop
---------
3,900 - 2,850yds
Felt really good swimming and not really fatigued from the elevation but didnt really push beyond 200's. Could feel it if I went hard..a few 25's fly, etc. Swam 3900 but found out that the pool was actually 18yards so adjusted but balanced with the 8,000ft elevation.
12x50 drill on :50
10x150 pulling L, R, both
10x100 - 1st 5 w/ snorkel
100 flop
---------
3,900 - 2,850yds
Felt really good swimming and not really fatigued from the elevation but didnt really push beyond 200's. Could feel it if I went hard..a few 25's fly, etc. Swam 3900 but found out that the pool was actually 18yards so adjusted but balanced with the 8,000ft elevation.
Road Bike 4:00:00 [3] 65.0 mi (16.3 mph) +3743ft
shoes: ___DA_Di2
Still keeping it mellow. Out from gym and knocked out the June Lake Loop. Dry. Kinda forget now but stoked to get into our bro pad by the end of the day.
http://connect.garmin.com/activity/365878365
http://connect.garmin.com/activity/365878365
Friday Aug 23, 2013 #
Road Bike 2:17:00 [3] 41.7 mi (18.3 mph) +1960ft
shoes: ___DA_Di2
Staying on keeping this week low. CL was a good sim and still need some room to grow into next week. Nice intro to the camp and elevation - easy roll up into Mammoth for a lunch at Base Camp then quickly running out of gears on the way back. Solid wind out.
-Got new Giro shoes last night - put bigger spaces in bars. Feels so good. Lower legs tired from Wed efforts and inside shin muscles sore - not shin splits but glad Im rolling easy. Humility, Patience, Fortitude.
-Got new Giro shoes last night - put bigger spaces in bars. Feels so good. Lower legs tired from Wed efforts and inside shin muscles sore - not shin splits but glad Im rolling easy. Humility, Patience, Fortitude.
Running 46:00 [2] 4.7 mi (9:47 / mi) +489ft 8:55 / mi
shoes: SauconyK3-Blue
Nice easy pace on the Rock Creek Trail. Feels so good to be home!
Winding down single track listening the stream and getting lost in the pattern of rocks below... LOVE!
Winding down single track listening the stream and getting lost in the pattern of rocks below... LOVE!
Thursday Aug 22, 2013 #
Swim 35:00 [3] 1.25 mi (28:00 / mi)
weight:156lbs
I have been sleeping very good. Feeling the food and mood. Quick set at pad.
500 mixed
8x200 as snorkel, swim, pull, mix
100 flop
------
2,200yds
Busy in meetings most of the day trying to wrap up. That maybe it for the day.
500 mixed
8x200 as snorkel, swim, pull, mix
100 flop
------
2,200yds
Busy in meetings most of the day trying to wrap up. That maybe it for the day.
MTN Bike 40:00 [2] 5.0 mi (7.5 mph) +200ft
shoes: ___TheBlackPearl
EZ spin on the Q with Monique at sunset
Wednesday Aug 21, 2013 #
Swim 1:00:00 [4] 2.55 mi (23:32 / mi)
Ended up being a good sim swim after all... Goal was to get in early, swim part of 2nd practice but running late loading bikes, etc and only started the "lane rage".
Tough practice with little rest + 6-7 people a lane = lots of people blowing up, stopping on walls/mid lane and chaos. Gong Show! I got in late and Mike moved me over after a few f bombs and swimming around people too much. Moved up again and again until I was in Dickies lane trying not to get lapped. Swimming strong! Solid pulling and a minute or less rest between sets entire practice.
2x150, 2x300, 600
4x150, 2x300, 600, 6x75 - All pulling
Then after practice
4x150
100 flop
-------
4,600yds
Tough practice with little rest + 6-7 people a lane = lots of people blowing up, stopping on walls/mid lane and chaos. Gong Show! I got in late and Mike moved me over after a few f bombs and swimming around people too much. Moved up again and again until I was in Dickies lane trying not to get lapped. Swimming strong! Solid pulling and a minute or less rest between sets entire practice.
2x150, 2x300, 600
4x150, 2x300, 600, 6x75 - All pulling
Then after practice
4x150
100 flop
-------
4,600yds
Road Bike 3:39:00 58.1 mi (15.9 mph) +6102ft
shoes: ___DA_Di2
feeling reseted and ready to rip but slow start waiting for the guys to drive up. I could have made 2 Nova sessions! Solid day with Nick, Scott, Gary and Lar Dawg up Crystal Lake.
added an out and back on East Fork bridge on the way up and back and did 3x30min at HIM effort with about 7-10min between. First ride with power and rings since shortly after Cabo. Power is at an all time high.
Hot! Triple digits and hot air blast dry throat. Bike setup is dialed.
added an out and back on East Fork bridge on the way up and back and did 3x30min at HIM effort with about 7-10min between. First ride with power and rings since shortly after Cabo. Power is at an all time high.
Hot! Triple digits and hot air blast dry throat. Bike setup is dialed.
Running 20:00 [3] 2.84 mi (7:02 / mi)
shoes: Miz-Greens
Quick run off the bike with the guys. Really hot at the bottom and glad this one was short. Form feels very good just need to hold it.
Tuesday Aug 20, 2013 #
Running 45:00 [3] 5.7 mi (7:54 / mi) +123ft 7:44 / mi
Nice and easy out to the end of the path for a MFD then Gelsons and back to the end.
Strength (Irvine Spec) 50:00 [3]
3x15 side bends/back ext
3x10 bench lunges
3x20 bench legs ups
3x10 bosu SL good mornings
3x12 DL #135
3x10 overhead press #30
I'm ready!!!
3x10 bench lunges
3x20 bench legs ups
3x10 bosu SL good mornings
3x12 DL #135
3x10 overhead press #30
I'm ready!!!
Note
Lost of killing the list this week - Balance is strength!
Got into CVAC and last couple sessions Tom has been stepping it up for me to see how Tahoe feels. Today was another big jump and well into/over 22,000ft. Sleepy time...
Got new Quarq crank today and got it setup and rest of bike dialed. Also put the BIG RINGS back on. Party time!
Got into CVAC and last couple sessions Tom has been stepping it up for me to see how Tahoe feels. Today was another big jump and well into/over 22,000ft. Sleepy time...
Got new Quarq crank today and got it setup and rest of bike dialed. Also put the BIG RINGS back on. Party time!
Monday Aug 19, 2013 #
Swim 30:00 [3] 1.0 mi (30:00 / mi)
weight:155lbs (rest day)
Some rotation of 200, 8x50 drills, 200 b/snk. Feeling good in the water but proactive downtime before camp.