Training Log Archive: LiveWideLoveDeepIn the 7 days ending Sep 1, 2013:
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Sunday Sep 1, 2013 #
Swim 1:11:00 2.83 mi (25:05 / mi)
HH swim with the team. Monique, Liza, Keevin, Scott, Nick, Max. Shocked Monique did a full lap and Keevin too!
Swam w/ Max trading lead first lap - cruz pace for him and then got hot so did 2nd lap w/out wetsuit. Water felt so good!
Swam w/ Max trading lead first lap - cruz pace for him and then got hot so did 2nd lap w/out wetsuit. Water felt so good!
Road Bike 4:31:00 [3] 78.1 mi (17.3 mph) +3708ft
shoes: ___DA_Di2
Good ride out from the swim w/ Max and Scott
PCH, BB, Canyon, MapleSprings(274w), Portola, Alton
Gave Scott 6hrs so wanted to give him company for a while. Not as hot as yesterday and felt way better. New shoes + new saddle + little adjustments = best comfort and power to date. Found old gopro stick with old saddle setting. Moved it down .5cm with new saddle. Bingo! Also moved pads back one hole in Mammoth. Little adjustments that I can feel with precision this week.
Could have ridden entire time w/ Scott... Cut back all days except for Wed and definitely could have done more but didnt - That was the plan. Feeling so good and outside of Friday(prob from drive home) have little to no fatigue. Sitting on 20+ watts over mammoth today on climbs, TT efforts. Solid. Ready to run but not rip it. Itching for a sharpen race block!
PCH, BB, Canyon, MapleSprings(274w), Portola, Alton
Gave Scott 6hrs so wanted to give him company for a while. Not as hot as yesterday and felt way better. New shoes + new saddle + little adjustments = best comfort and power to date. Found old gopro stick with old saddle setting. Moved it down .5cm with new saddle. Bingo! Also moved pads back one hole in Mammoth. Little adjustments that I can feel with precision this week.
Could have ridden entire time w/ Scott... Cut back all days except for Wed and definitely could have done more but didnt - That was the plan. Feeling so good and outside of Friday(prob from drive home) have little to no fatigue. Sitting on 20+ watts over mammoth today on climbs, TT efforts. Solid. Ready to run but not rip it. Itching for a sharpen race block!
Running 40:00 [3] 4.87 mi (8:13 / mi) +346ft 7:42 / mi
shoes: NB-1400-REO-5
Beautiful sunset run on the Q trails while M hiked. Holding back but feeling very good. Solid week.
Saturday Aug 31, 2013 #
Swim (NOVA!) 1:30:00 [3] 2.78 mi (32:22 / mi)
So stoked!! Felt good and full of oxygen. All 100's 1:07-1:08 or better with/without paddles
300 mixed
2 rounds of 100, 75, 50, 25 IM stroke
4 rounds (4k) of 250, 250, 500 as
3x50, 100, 50 all kicking
3x50, 100 fast, 50 ez
5x100 pulling on 1:25/1:20/1:15/1:10
100 happy flop
--------
4,900yds
300 mixed
2 rounds of 100, 75, 50, 25 IM stroke
4 rounds (4k) of 250, 250, 500 as
3x50, 100, 50 all kicking
3x50, 100 fast, 50 ez
5x100 pulling on 1:25/1:20/1:15/1:10
100 happy flop
--------
4,900yds
Road Bike 3:05:00 [3] 50.5 mi (16.4 mph) +2868ft
shoes: ___DA_Di2
After Nova. Canyon/LiveOak/Marg/IrvineBlvd.
Bummed about not making the Encinitas train but confirmation riding today. Worked out ham last night and felt good all day. Driving home and lack of sleep that night made a dent. Solid on some TT sections, climbs (never better standing) but ez between. Power up about ~10w from mammoth for some good steady sections but mellow most of the time. HOT! out for sure.
---Got new ISM Prologue after ride - (new DA has 2369.7mi/141hrs on it now)
Old Podium has about 5700+ miles on it. Replacing my shoes has proven to have more power and no more niggles in low legs so this should help and prob should get new pedals too.
Bummed about not making the Encinitas train but confirmation riding today. Worked out ham last night and felt good all day. Driving home and lack of sleep that night made a dent. Solid on some TT sections, climbs (never better standing) but ez between. Power up about ~10w from mammoth for some good steady sections but mellow most of the time. HOT! out for sure.
---Got new ISM Prologue after ride - (new DA has 2369.7mi/141hrs on it now)
Old Podium has about 5700+ miles on it. Replacing my shoes has proven to have more power and no more niggles in low legs so this should help and prob should get new pedals too.
Friday Aug 30, 2013 #
Swim (Pad Pool) 1:10:00 [3] 1.98 mi (35:21 / mi)
weight:157lbs
Got in with the crew while they were doing 1K baseline. Flop around watching sunrise and long ending sets.
250, 4x100, 4x75 progressive
1,000 pulling
2x200 snorkel, 2x200 pull, 2x200 free
200 AJ, 150 flop
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3,500yds
250, 4x100, 4x75 progressive
1,000 pulling
2x200 snorkel, 2x200 pull, 2x200 free
200 AJ, 150 flop
--------
3,500yds
Road Bike 3:12:00 [2] 51.5 mi (16.1 mph) +529ft
shoes: ___DA_Di2
Out to LB WF and back with some drills on path extension. Lots of stop lights and hot. Sissy wind picked up on the way back. Muahaha.. Ocean breeze....
Running 1:02:00 8.31 mi (7:28 / mi) +128ft 7:21 / mi
shoes: SauconyK3-Blue
Back Bay off the bike. 2.5 out and back, 1.5 out and back
Hot and pace so kept it form focused. Slowly coming around.
Hot and pace so kept it form focused. Slowly coming around.
Thursday Aug 29, 2013 #
Swim (Irvine) 30:00 [2] 0.89 mi (33:43 / mi)
Easy swim w/ 50 drills and some 200-400 continuous.
Feel good and legs are good just beat from getting home late last night. Would have been better to stay in Bishop and drive home in the morn. Lesson learned. Nice to have the day off anyways. Telling of how much stress i am holding from work - feeling super good still and already missing the mountain air. So muggy and hot at home
Feel good and legs are good just beat from getting home late last night. Would have been better to stay in Bishop and drive home in the morn. Lesson learned. Nice to have the day off anyways. Telling of how much stress i am holding from work - feeling super good still and already missing the mountain air. So muggy and hot at home
Running 55:00 [3] 6.3 mi (8:44 / mi) +639ft 7:58 / mi
shoes: NB-1400-REO-5
Solid run at Aliso.
Started a hike w/ Monique from top of world then ran from 2nd down to Cholla, down to the park for a drink and back. Sweating buckets. Legs feeling better every run now.
Started a hike w/ Monique from top of world then ran from 2nd down to Cholla, down to the park for a drink and back. Sweating buckets. Legs feeling better every run now.
Wednesday Aug 28, 2013 #
Road Bike 12:25:00 [3] 205.3 mi (16.5 mph) +15339ft
shoes: ___DA_Di2
Stoked to put together this loop - so beautiful and fun.
http://connect.garmin.com/activity/366973070
http://www.strava.com/activities/125935809/
Saw goats, wild donkeys, bear and tons of deer. Loving and feeding off of creation. Strong wind all day and dangerous hitting Tioga that late in the day with the wind but so many blessings throughout ride. No flats, no mechanicals, didnt run out of food/water and felt great all day. Solid tailwind starting 120 then a cloud rolled over me for the climb out. Awesome.
Red Bull at Mobile(only caffeine) and just Vitargo & bars. Minimal stops -maybe 2hrs total.
Goal was to get to Yosemite and stretch to Bishop but I thought that would be about 130...a little off. Close to last time but added 120 and direction. Hit Yosemite with 9:45, 151miles 12,770ft & 182watts avg. Was not watching watts but check going back through June Lake Loop, etc and still sitting on mid-200's most climbs or when not going ez. Didnt really feel altitude at all today. Dropped down 395 until I saw Nick and called it a day.
Negative split 2nd hundred by time and had more climbing. Avg watts for ride at 185. Stoked to check out more and get up there with more bros.
http://connect.garmin.com/activity/366973070
http://www.strava.com/activities/125935809/
Saw goats, wild donkeys, bear and tons of deer. Loving and feeding off of creation. Strong wind all day and dangerous hitting Tioga that late in the day with the wind but so many blessings throughout ride. No flats, no mechanicals, didnt run out of food/water and felt great all day. Solid tailwind starting 120 then a cloud rolled over me for the climb out. Awesome.
Red Bull at Mobile(only caffeine) and just Vitargo & bars. Minimal stops -maybe 2hrs total.
Goal was to get to Yosemite and stretch to Bishop but I thought that would be about 130...a little off. Close to last time but added 120 and direction. Hit Yosemite with 9:45, 151miles 12,770ft & 182watts avg. Was not watching watts but check going back through June Lake Loop, etc and still sitting on mid-200's most climbs or when not going ez. Didnt really feel altitude at all today. Dropped down 395 until I saw Nick and called it a day.
Negative split 2nd hundred by time and had more climbing. Avg watts for ride at 185. Stoked to check out more and get up there with more bros.
Tuesday Aug 27, 2013 #
8 AM
Running 36:00 [3] 3.82 mi (9:25 / mi) +410ft 8:33 / mi
shoes: NB-1400-REO-5
Nice ez run Uptown/Downton to get the blood flowing and hope to bring out swelling in eye. Feeling so good running. New road shoes providing more pwr on bike and fresh legs for the run.
1 PM
Road Bike 2:50:00 [3] 42.4 mi (15.0 mph) +2119ft
shoes: ___DA_Di2
Lighter day out Mammoth Scenic Loop, down to Crawley and back. Clouds and welcomed cooler temps.
4 PM
Running 46:00 [3] 4.94 mi (9:19 / mi) +805ft 8:04 / mi
Fun fartlek trail run out on the cross country trails. Found some new one that were flowing soft goodness in overwhelming green and light afternoon thunderstorm perfection!! OMG. It just keeps on getting better.
Monday Aug 26, 2013 #
Swim 35:00 [4] 1.39 mi (25:11 / mi)
Another cold one at June Lake. Way less wind and chop. Swam harder out to the South shore and then some stops on the way back. Good solid steady states but got cold so got out. Time to ride!
Road Bike 6:14:00 [3] 102.0 mi (16.4 mph) +6002ft
shoes: ___DA_Di2
Here we go....Bike Week!
One of the most scenic rides and prob top 3 for me. Adding in Lee Vining and Rock Creek will be top 2 for sure.
June Lake out East on 120 towards Benton an back.
8mph and 46mph at times but the wind never let up. 100 miles out here is not an ez go but didn't really notice 8,000+ft today. Solid steady but ran out of water for about an hour heading back to 395/JL loop. ~230watts on a 2-3% downhill grade and 10mph for what felt like days... Quick regroup at the market and felt really good rolling back to Mammoth but Nick picked me up off the 395. Plenty of pop for deadmans at sunset.
One of the most scenic rides and prob top 3 for me. Adding in Lee Vining and Rock Creek will be top 2 for sure.
June Lake out East on 120 towards Benton an back.
8mph and 46mph at times but the wind never let up. 100 miles out here is not an ez go but didn't really notice 8,000+ft today. Solid steady but ran out of water for about an hour heading back to 395/JL loop. ~230watts on a 2-3% downhill grade and 10mph for what felt like days... Quick regroup at the market and felt really good rolling back to Mammoth but Nick picked me up off the 395. Plenty of pop for deadmans at sunset.
Running 45:00 [3] 3.1 mi (14:31 / mi) +850ft 11:31 / mi
shoes: NB-1400-REO-5
late scramble up from Minaret lookout. . . really wanted to show Nick deadmans pass and get to Two Teets but dinner caught us at sunset. Scramble up and amazing sunset with silhouette of the peaks and orange glow from the fires in Yosemite and Tahoe. Worth the trip in itself. Ran back just before total darkness. Solid day. Feeling awesome. Loving and savoring every moment.