Training Log Archive: LiveWideLoveDeepIn the 7 days ending Mar 16, 2014:
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Sunday Mar 16, 2014 #
Note
(rest day)
ah, good intentions again but no getting out today. Up in Baldy but just kept putting off actually running. Productive and restful day
Saturday Mar 15, 2014 #
Road Bike (S2) 1:35:00 [3] 22.7 mi (14.3 mph) +2333ft
Big load from Friday starting cut at 10am to late night at Terranea work. Good time with the team and should have ridden with Dima at least. Missed the Malibu 7 canyons and just enjoyed bk#1 & 2 with the family at the resort.
Got out for a chill spin down the coast, "library climb" and then asked a few cyclist for a way to get back to the coast. Rode to Hawthorne but up Silver Spur, some dead end at a park and then crest back over to H for drop back down. Really miss riding with Clancy. Amazing views. Wow! Need to pack my bike more for post work sessions. Very solid climbing around there too and plenty of trails to run.
Got out for a chill spin down the coast, "library climb" and then asked a few cyclist for a way to get back to the coast. Rode to Hawthorne but up Silver Spur, some dead end at a park and then crest back over to H for drop back down. Really miss riding with Clancy. Amazing views. Wow! Need to pack my bike more for post work sessions. Very solid climbing around there too and plenty of trails to run.
Friday Mar 14, 2014 #
Swim (Fat Friday) 1:00:00 [3] 1.5 mi (40:00 / mi)
300 Free + 50 Back
MAIN SET
2x(200 Smooth, 100 Build, 2x50 Fast) RI20"
2x(100 Smooth, 50 Build, 2x25 Fast) RI20" Non-Free (Fly/Back)
8x100 on 3:00 w/ 50 easy after each one. Held the following:
:08/:08/:08/:09/:09/:09/:10/:10/:10/:09
CD - 100
(1:06, 1:08, 1:08, 1:08, 1:06, 1:08, 107, 1:07)
MAIN SET
2x(200 Smooth, 100 Build, 2x50 Fast) RI20"
2x(100 Smooth, 50 Build, 2x25 Fast) RI20" Non-Free (Fly/Back)
8x100 on 3:00 w/ 50 easy after each one. Held the following:
:08/:08/:08/:09/:09/:09/:10/:10/:10/:09
CD - 100
(1:06, 1:08, 1:08, 1:08, 1:06, 1:08, 107, 1:07)
Thursday Mar 13, 2014 #
Running 58:00 [3] 7.61 mi (7:37 / mi) +118ft 7:31 / mi
shoes: Gel-Lyte33-2
Some pacing work with Nick in the BB. 3 x 1.5mi/10min. Almost a min per mile below what would have been reasonable. With two it is half the work.
Swim 35:00 [3] 1.43 mi (24:29 / mi)
CDM open water with NIKO in the noon. Nice out and water felt so good but heavy too. Two squares but outside b was gone ~13min & 11min. Big fade last couple buoys on 2nd lap. Plenty for me right now.
Wednesday Mar 12, 2014 #
Road Bike (S2) 4:00:00 [3] 61.8 mi (15.5 mph) +3892ft
Up Alton, Live Oak, Dump and back down Crown Valley to 133. Clear and some light wind but a lot going on. Glad I got this in early.
Running 25:00 [2] 2.0 mi (12:30 / mi)
shoes: NB-980
Sunset jog with Monique and Finn pushing the Bob. Q lap then up the path to the hoods.
Tuesday Mar 11, 2014 #
Running 53:00 [3] 6.38 mi (8:18 / mi) +1004ft 7:14 / mi
shoes: SauconyK4-Org
Trail run out from NIX towards Joes to meet him then over and up Westridge to Sycamore (I've been calling it Serano) back. Hot and fun.
Swim (PC125s) 50:00 1.37 mi (36:30 / mi)
Afternoon swim w/ Nick - Half sets but plenty for today. Back/pulling muscles still sore and a little tired from being up early, early but stoked to get it in and change some gears.
300, 3x100 WU
4x125 as 50 smooth, 25 FAST, 50 steady
100 ez
4x125 as above
100 ez
4x125 as above but pulling
100 flop
----------
2,400yds
Trying to keep up with Nick...
300, 3x100 WU
4x125 as 50 smooth, 25 FAST, 50 steady
100 ez
4x125 as above
100 ez
4x125 as above but pulling
100 flop
----------
2,400yds
Trying to keep up with Nick...
Monday Mar 10, 2014 #
Swim (NOVA!) 45:00 [3] 1.39 mi (32:22 / mi)
back was sore yesterday from Sat swim and felt like I got beat with a stick today...but made what I could and felt better after. Getting strength back to the back. Love the Nova crew!
250 mixed
6x50 on :50
2 rounds of 6x75
1st free as 1 on 1:10, four on 1:100 last one try under :50
2nd as back w/ fins - add 10sec. Did some free to make the sets
Then
6x100 on 1:30 pulling
4x100 as back/free alt
4x50 cool down
Scooter Phelps was killing it today. Kinda blew my load trying to make the 75's and ME was done after pull set.
250 mixed
6x50 on :50
2 rounds of 6x75
1st free as 1 on 1:10, four on 1:100 last one try under :50
2nd as back w/ fins - add 10sec. Did some free to make the sets
Then
6x100 on 1:30 pulling
4x100 as back/free alt
4x50 cool down
Scooter Phelps was killing it today. Kinda blew my load trying to make the 75's and ME was done after pull set.
Road Bike (S2) 1:03:00 [3] 13.5 mi (12.9 mph) +552ft
Roll around the hood at sunset.