Training Log Archive: LiveWideLoveDeepIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
Running 1:45:00 [3] 11.79 mi (8:54 / mi) +1720ft 7:49 / mi
shoes: SauconyK4-Org
Santiago Oaks - explored some new trails on the Morth end- same distance & time but about 500ft more gain. I have not ran back here since 2011 running...weaker in the hills but again much better turnover. Better for tryathlon I guess. Legs/butt a little sore. Very solid run for me.
Saturday Jan 18, 2014 #
MTN Bike 2:42:00 27.2 mi (10.1 mph) +4713ft
shoes: ___TheBlackPearl
Solid ride with the boys. Bstar-Motorway loop
52min g2g starting easy rolling and increased towards Beeks just catching up to Jerry and Z and then rest of the ride easy. NIKO going big and Scooter dialing in tech skills. Max didnt crash this time. Added a bit up Maple before heading back.
Good time with the crew!
52min g2g starting easy rolling and increased towards Beeks just catching up to Jerry and Z and then rest of the ride easy. NIKO going big and Scooter dialing in tech skills. Max didnt crash this time. Added a bit up Maple before heading back.
Good time with the crew!
Swim 20:00 [3] 0.6 mi (33:19 / mi)
Quick swim between some pool te in the sun with Kenia, M, Finn & NIKO. Water felt so nice!
500, 2 rounds of 150 snorkel, 2x50 fly/free, 100 ez
500, 2 rounds of 150 snorkel, 2x50 fly/free, 100 ez
Running 45:00 6.42 mi (7:01 / mi) +202ft 6:48 / mi
shoes: SauconyK4-Org
I forgot that I "warm up" over a longer day and longer sessions. All these short sessions and lazy days are not getting the engine started. Felt good today.
Legs a little sore from lunges and a little fatigue from being out of shape (for doing this run later in the day) but solid turnover and happy to run.
Aliso path down to the park then 4 laps around the park before heading up.
Legs a little sore from lunges and a little fatigue from being out of shape (for doing this run later in the day) but solid turnover and happy to run.
Aliso path down to the park then 4 laps around the park before heading up.
Friday Jan 17, 2014 #
Strength (24 Lkf) 45:00 [3]
(rest day)
3x20 machine crunches #50
3x15 side ups, back ext
2x30 leg ups
2x20 bench leg ups
3x20 wood chops #25
3x20-25 INS/OUTS
2x12 ILD bench lunge
2x12 step back lunges
2x12 ILD DB deadlifts#15
back at work this week and slammed. ICANN install until late tonight. Got a lot done tonight and sleeping well - MUCH better than expected from Finn (he is awesome) but too much late day caffeine and other drinks and the list keeping me up...
3x15 side ups, back ext
2x30 leg ups
2x20 bench leg ups
3x20 wood chops #25
3x20-25 INS/OUTS
2x12 ILD bench lunge
2x12 step back lunges
2x12 ILD DB deadlifts#15
back at work this week and slammed. ICANN install until late tonight. Got a lot done tonight and sleeping well - MUCH better than expected from Finn (he is awesome) but too much late day caffeine and other drinks and the list keeping me up...
Thursday Jan 16, 2014 #
Running 54:00 [3] 7.42 mi (7:17 / mi) +417ft 6:55 / mi
shoes: NB-980
Been wanting to give this out to the guys but figured I would give it a go first and dial it in....
Back bay
http://www.strava.com/activities/106858389/laps
about 3 miles to the end climb.
And then 10x20sec hill repeats ( ~10% grade??-thought I would get from Strava but I guess not-Gramin is down) up at HIM effort but very relaxed. Yog back down 1min between
And then 3 miles back same effort (steady or top of) with a walk back to M and F to cool down.
And then...no more and then. Just enough to sweat and get the legs going. Maybe extend before/after but plenty of repeats and time w/out much load. Hot! Loving it but mouth super dry. Felt good running. Busy & productive morning at work
Back bay
http://www.strava.com/activities/106858389/laps
about 3 miles to the end climb.
And then 10x20sec hill repeats ( ~10% grade??-thought I would get from Strava but I guess not-Gramin is down) up at HIM effort but very relaxed. Yog back down 1min between
And then 3 miles back same effort (steady or top of) with a walk back to M and F to cool down.
And then...no more and then. Just enough to sweat and get the legs going. Maybe extend before/after but plenty of repeats and time w/out much load. Hot! Loving it but mouth super dry. Felt good running. Busy & productive morning at work
Swim 25:00 [3] 1.0 mi (25:00 / mi)
Later in the day - before sunset. Refreshing!
500
8x150 as fins, snorkel, pulling, free
100 flop
------
1,800 easy yds
Feeling good in the water considering the lack of it recently.
500
8x150 as fins, snorkel, pulling, free
100 flop
------
1,800 easy yds
Feeling good in the water considering the lack of it recently.
Wednesday Jan 15, 2014 #
Yoga (Irvine corepwr) 1:00:00 [3]
6 with Keevin - hot fusion. Sleepy
MTN Bike 1:57:00 [3] 19.4 mi (9.9 mph) +2859ft
shoes: ___TheBlackPearl
Fun ride on the trails at Bonelli park. Exploring some new trails in the back.
Lots of quick climbs and technical shoots following a second coffee, old school skate vid music blasting in the ears.
Lots of quick climbs and technical shoots following a second coffee, old school skate vid music blasting in the ears.
Tuesday Jan 14, 2014 #
Running 1:07:00 [3] 8.5 mi (7:53 / mi) +837ft 7:13 / mi
shoes: Gel-Lyte33-2
Solid run with Max out in Bomber. Windy and warm at 6:30!
Swim 20:00 [2]
CDM swim with NIKO and Justin. Water was the clearest i have ever seen it by a long shot. wow. You could see the every chain link on the buoys all the way to the ocean floor some ~40 meters? down. Sand and starffish on the bottom...so rad. We swam the buoy line but spent most time diving down to the rocks and seaweed to swim around the schools of fish. FuN!
Monday Jan 13, 2014 #
Running 46:00 [3] 6.43 mi (7:09 / mi) +528ft 6:38 / mi
shoes: SauconyK3-Blue
Hood to Q drop and loop. Last couple runs feeling a rested pop in legs but hard getting out the door. Never though I would be so in love with a little man.
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