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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Sep 29, 2013:

	activity	#	time	miles		km		+ft
	Road Bike	3	6:41:00	132.4	(19.8/h)	213.08	(31.9/h)	2546
	Running	3	1:45:00	12.82	(8:11)	20.63	(5:05)	1196
	Swim	3	1:35:00	2.8	(33:56)	4.51	(21:05)
	Yoga	1	1:00:00
	Trek	1	1:00:00	4.0	(15:00)	6.44	(9:19)
	MTN Bike	1	1:00:00	6.0	(6.0/h)	9.66	(9.7/h)	850
	Strength	2	1:00:00
	Total	7	14:01:00	158.02		254.31		4592
averages - weight:154lbs

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Sunday Sep 29, 2013 #

Road Bike 15:00 [3] 5.0 mi (20.0 mph)
shoes: ___DA_Di2

Superfrog warm up on the trainer. Probably not enough time. A hard 1.5 miles swim would have been a better warm up!

Road Bike 2:09:00 [5] 56.0 mi (26.0 mph)
shoes: ___DA_Di2

Can't say I was 100% from last weekend but I gave it everything I had. Very strange riding like this... So dialed to ride IM/HIM effort and that little bit more is not a place I train....but this was good training to get there and see what I could sit on.

Four loops with a 180 at both ends and no other breaks from pedaling. Wind got progressively stronger but I got faster every lap. Evan got us a good lead but I lost it to the team that wins this every year and they put the hammer down with their Kenyan runner (3:45 overall!).

Solid effort and good teamwork. Glad I got out to do it. Great to see a bunch of friends out there and excited to start training smarter.

C • Just think... 2

Road Bike 12:00 [1] 3.0 mi (15.0 mph)
shoes: ___DA_Di2

Trainer spinning out legs after.

Saturday Sep 28, 2013 #

Running 58:00 7.19 mi (8:04 / mi) +1125ft 7:02 / mi
shoes: SauconyK3-Blue

Fartlek run from NIX down to Laguna wild and back. Hot, sweating buckets, muscles open and joints lubercated. I love the heat!!

Form has never been better. All quality running. Floating and so stoked to be back on the trails with no worries about shin or breaking myself. Poison oak almost gone now.

Swim 35:00 [3] 1.3 mi (26:55 / mi)

Three rounds of 300, 200, 100
As mix, pull, drill - 2nd & 3rd used Ms paddles for the 300.

Friday Sep 27, 2013 #

Road Bike 3:02:00 [3] 50.8 mi (16.7 mph) +2202ft
shoes: ___DA_Di2

Spin up through the canyon and then to meet Scott for lunch. Legs came around but never pushed it at all. Still lingering fatigue as expected. Nice and warm out!

Thursday Sep 26, 2013 #

Strength 20:00 [3]

Movement preps, myrtles, openers

Running 22:00 [3] 2.18 mi (10:06 / mi) +71ft 9:47 / mi
shoes: NB.dots

Soccer field skills - walked down w/ M then loops with drills and strides.

C • Heck Yeah! agility training... 1

Yoga 1:00:00 [3]

Long day... Riot sushi lunch / Demand then SE meeting at scary farm. Got back to bed about 10:30 so not as late.

Core Pwr HB on the way back - fusion. Feet stronger. Felt good.

Wednesday Sep 25, 2013 #

Swim (Pad pool) 40:00 [3] 1.1 mi (36:22 / mi)
weight:154lbs

Poison oak still all over body but not ichy. Walked to pad pool and did two rounds of 400, 300, 200, 100

Running 25:00 [3] 3.45 mi (7:15 / mi)
shoes: SauconyK3-Blue

Duck pond cruise but felt fast. Warm no socks and smooth.

Road Bike 1:03:00 [3] 17.6 mi (16.8 mph) +344ft
shoes: ___DA_Di2

Easy spin on path before hanging with Dave

Tuesday Sep 24, 2013 #

Note

Results up.
http://www.racecenter.com/results/2013/res_lm13.ht...

Feel very good and back not sore at all and legs feel good. Walk to bux this morn w/ M before work and feel like I could run and ride but sitting on it until this weekend for any training. I should have read Rapps blog before I raced - good info on there - but still enough to use now and learn. Not sure if Superfrog is the smartest idea for this weekend....
http://blog.rappstar.com/2012/06/leadman-ironman-p...

MTN Bike 1:00:00 [3] 6.0 mi (6.0 mph) +850ft
shoes: ___TheBlackPearl

Whiting Ranch with Mo and the unborn on the trails. Lots of deer out. Hot at home but feels so good.

C • Hot 2

Strength (24 Bake ) 40:00 [3]
shoes: SauconyK3-Red

Mach crunch, leg ups 3x30, side bends, back ext, wood chop, #15 DB lunges x2, 3x30 INS/OUTS, ball crunches.

Monday Sep 23, 2013 #

Trek 1:00:00 [2] 4.0 mi (15:00 / mi)
shoes: SauconyK3-Red

Nice hike out along Deschutes w/ Monique with some easy yog here and there. The kind of trails I could run everyday

Swim 20:00 [2] 0.4 mi (49:59 / mi)

Nice flop with some mix after getting home.

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