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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Oct 6, 2013:

activity # timemileskm+ft
  Road Bike5 12:23:00 214.3(17.3/h) 344.88(27.9/h) 14155
  Running6 5:16:00 37.29(8:28) 60.01(5:16) 4265
  Swim5 3:40:00 6.58(33:26) 10.59(20:47)
  Strength2 1:00:00
  MTN Bike1 53:00 7.75(8.8/h) 12.47(14.1/h) 383
  Total9 23:12:00 265.92 427.95 18803
averages - weight:153lbs

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MoTuWeThFrSaSu

Sunday Oct 6, 2013 #

8 AM

Running 35:00 [3] 3.85 mi (9:05 / mi) +588ft 7:57 / mi
shoes: SauconyK3-Blue

Morning run uptown/downtown. Getting warmer each morning.

1 PM

Road Bike 1:01:00 intensity: (31:00 @3) + (30:00 @4) 21.4 mi (21.0 mph) +525ft
shoes: ___DA_Di2

Motor pace down to Rock Creek then rolled around for M to run.

2 PM

Running 1:00:00 [3] 6.5 mi (9:14 / mi) +700ft 8:23 / mi
shoes: SauconyK3-Red

Rock Creek goodness

Saturday Oct 5, 2013 #

Running 1:05:00 intensity: (55:00 @3) + (10:00 @4) 6.35 mi (10:14 / mi) +1254ft 8:37 / mi
shoes: SauconyK3-Blue

Fun run from horseshoe lake into Ansel Adams overlooking the valley. Love it. Felt really good running outside of ele but form feels solid. Fun day w/ the crew!

Road Bike 5:15:00 intensity: (3:45:00 @3) + (1:30:00 @4) 100.0 mi (19.0 mph) +6669ft
ahr:131 shoes: ___DA_Di2

Mammy/120 loop / Mono / Scenic Loop

How could one of my top favorite road rides get any better...? Almost zero wind on a late start, fall colors of trees changing, newly paved road sections smooth as glass and perfect weather ripping along with Ryan. Killer day!

No mega miles planned and keeping intensity higher. Legs finally recovered (and then some) from Leadman/Superfrog and started hot and tried to keep that pace. Never looked at watts but solid day with a lot of output - same Kj as IM race

C • mega 1

Friday Oct 4, 2013 #

Strength 40:00 [3]

3x15 side bends & back ext
3 rounds of 15 air squats, 15 leg press #90
3x12 dead lifts #115
3x10 SLDL #65
Band work

Back at home in the snow creek lab.

Swim 30:00 [3] 1.0 mi (30:00 / mi)

same as yesterday (but at 8,000ft elevation) w/ mix swim but added 1,000 pulling with Monique paddles in the middle. Cant believe how much better I feel in this pool from the last time we were her for bro camp. Stoked to be back!

Road Bike 2:05:00 [3] 27.5 mi (13.2 mph) +3889ft
shoes: ___DA_Di2

Good "warm" up ride with Ryan. Up to Minaret lookout and dropped down to Reds Meadow and back. 1st time on a road bike and climb was quicker than expected but could not warm up. In the shade and again unprepared for cold. Ryan was coaching me along but legs feeling better now too. Ready to get on it tomorrow

Thursday Oct 3, 2013 #

Road Bike 2:31:00 intensity: (2:11:00 @3) + (10:00 @4) + (10:00 @5) 44.0 mi (17.5 mph) +2196ft
shoes: ___DA_Di2

stormy and rough waters. Got to CDM to swim but nobody showed up. Shocker. Rode down to San Clemente with Mike Ricks.

Legs still not 100%. ~5min efforts on the path to SC then on the way back and climbed NC in the big ring (~7min) when we got back once. Rode solid between.

Running 39:00 [4] 5.54 mi (7:02 / mi) +165ft 6:51 / mi
shoes: SauconyK3-Red

Trader Joes laps just as before.
1 warm up, strides
5 at pace but faster
1 CD

Never forcing it and not looking at pace or trying to descend but laser like focused on form. Very stoked. Same protocol for swimming taking to running and it's working. Excited to race!

Swim 25:00 [3] 0.89 mi (28:06 / mi)

drills, some pulling w/ Moniqie and my paddles on the way out to break up the drive and enjoy some flop. Sauna for a bit before the pool. Feeling very good in the water.


Wednesday Oct 2, 2013 #

Swim 1:00:00 [4] 1.55 mi (38:43 / mi)

Starting g to feel fit in the water. Yearning for the burning but no burn. Sat on hard effort that felt good from 100's to the last 400 where I faded a bit but form and feel are good and fun!

100
8x100 as 4 on 1:30 Descending/4 on 1:25 Descending
8x125 - 1st 4 on 1:35 buoy, 2nd 4 on 1:30 pulling
4x400 on 5:30 (~5min)
-------
~2,700yds

Running 31:00 [2] 3.94 mi (7:52 / mi) +170ft 7:34 / mi
shoes: Miz-Greens

Easy run after Nova all on the road.

Tuesday Oct 1, 2013 #

Swim 45:00 [3] 1.53 mi (29:25 / mi)

Solo pad pool. Feel good in the water and liked this set. Back sore from fly yday.

500 mixed
2 rounds of
4x50 drill, 2x100 snorkel, 200, 400 pull
200
------
2,700yds

Strength 20:00 [3]

Quick core work at home after swim/before meetings

Road Bike 1:31:00 [2] 21.4 mi (14.1 mph) +876ft
shoes: ___DA_Di2

Planning on NC repeats but Di2 was dead - SRO on the way out then rolled by Nicks new place for a bit and lost the back on the way home. All good. Legs were dead too! Just rolled and saving it for Thurs.

Monday Sep 30, 2013 #

Swim 1:00:00 [3] 1.61 mi (37:16 / mi)
weight:153lbs

Back to Nova. Swam with Scooter and not too hard.

250 mixed
300 as 100 Free, 100 Back, 100 Free

MAIN SET
4x50, 200 (2:22) Negative Split
4x50 IM, 200 IM
4x50, 200 (2:18) Negative Split
100 alt Back/Free

7x25 Fly on :40/:35/:30/:25/:20/:15/2:00
7x25 Free on :40/:35/:30/:25/:20/:15/2:00
7x25 Fly w/ Fins on :40/:35/:30/:25/:20/:15/2:00
7x25 Free w/ Fins on :40/:35/:30/:25/:20/:15/2:00
CD - 100 Mixed
-----------
2,850yds

Running 1:26:00 intensity: (46:00 @3) + (40:00 @4) 11.11 mi (7:44 / mi) +1388ft 6:55 / mi
shoes: Miz-Greens

Turtle Block Loop - down the switchbacks. . . Been a while!
Felt slow/weaker on the climbs but form and turnover better than ever. So happy to be able to run well again. Hot out and used vest and bottle. Slow getting out the door but a quality pop entire time. Solid run!

C • solid... 4

MTN Bike 53:00 [1] 7.75 mi (8.8 mph) +383ft
shoes: ___TheBlackPearl

finally getting back to active recovery rides with Monique...it was moving towards tempo until i knocked her up!

Nice night out but winters is on its way

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