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Training Log Archive: LiveWideLoveDeep

In the 7 days ending Oct 5, 2014:

activity	#	time	miles		km		+ft
Road Bike	2	3:20:00	49.7	(14.9/h)	79.99	(24.0/h)	3977
MTN Bike	2	2:51:00	20.4	(7.2/h)	32.83	(11.5/h)	4520
Running	3	2:29:00	18.75	(7:57)	30.17	(4:56)	1182
Swim	4	2:05:00	5.4	(23:09)	8.69	(14:23)
Yoga	1	45:00
Strength	1	25:00
Total	6	11:55:00	94.25		151.68		9679

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Saturday Oct 4, 2014 #

Yoga (24hr Upland) 45:00 [3]

Sauna. Overdue good deep stretching. Wet noodle....

Strength 25:00 [3]
shoes: SalomonSenseBlue

Core work

Swim (24hr Upland) 30:00 [3] 1.1 mi (27:17 / mi)

500 mix end
100 , 400 pull
100, 300 pull
100, 200 pull
100, 150 CD
----1,950yds

All 100's 1:13-14 not giving it. Tired from getting up at 3 and intensity yesterday.

MTN Bike 2:23:00 [3] 16.6 mi (7.0 mph) +4360ft
shoes: ___TheBlackPearl

Oh boy. Continuation of last nights climb but parked at Manker Flats and up to the Noctch then over to the 3 T's, back and up to Devils Backbone, down to the Notch and back up to DB. 10.5 miles in 1:50 and over 4100ft of climbing. 7,500-9,000ft. Solid! Looking forward to building the reps. Sure beats Newport coast.

Dropped back and did the Notch loop to round out just over 2hrs then dropped down (melted rotors a bit). Feeling good climbing but tired from (realitive) long couple days and little sleep.

Friday Oct 3, 2014 #

Running 48:00 [3] 6.36 mi (7:33 / mi) +302ft 7:13 / mi
shoes: NB-1400-GRE-6

Warmed up and got in 4x200 rounders on the track before I got booted so ran 3x800's on the street behind the School.

Swim (CCC SCY) 25:00 [3] 1.0 mi (25:00 / mi)

500 mixed end
5x200 on 2:45 pulling
125 mixed flop

Just enough time toakr the west webex... Short bit sweet - wanted to get back in later but pool closed at 5pm and through the weekend.

Road Bike (S2) 1:25:00 [3] 17.3 mi (12.2 mph) +2318ft

Solid day and golden hour glory. Love life. Packed day with KSO/qrt wrap up for next week and market love. Got a quick ride before another awesome night at Kats parents house with the crew. Added 4 repeats up Euclid from the fire station with Pandora pushing in my ears. Fun, fun, fun!!

Thursday Oct 2, 2014 #

8 AM

Running 53:00 [3] 6.54 mi (8:06 / mi) +218ft 7:51 / mi
ahr:135 max:144 shoes: HOKA_Cliftons_b

Easy/low steady run around the Laguna hood with Monique then added another mile or so at the end. I have not worn my HR strap since about 2011 in Boulder but thought I would give it a go again. Nice to see some confirmation about the form I felt. Hot out but loving it and relaxed

7:42/124
8:36/134
8:08/136
7:39/137
8:35/138
7:52/138
7:47/138 (.53)

Wednesday Oct 1, 2014 #

Road Bike 1:55:00 [3] 32.4 mi (16.9 mph) +1659ft

Back Bay and path out and back from Nicks house with him and Keevin on Nicks SpeedConcept(s). Twitching little things ;-)

Super nice days out lately. Grateful to be enjoying them

One good block of training and I have signed up for five races in the last week. Dang!

Tuesday Sep 30, 2014 #

Running 48:00 [3] 5.85 mi (8:12 / mi) +662ft 7:25 / mi
shoes: HOKA_Cliftons_b

Aliso loop down to dripping cave and up the single track. Hot and working at steady.

Swim 50:00 [3] 2.4 mi (20:50 / mi)

Hot laps at Pearson Pool again with Nick. Same as before 1st lap (only a couple quick stops) and 2nd lap with paddles. Then out to the left loop and back. Water and sky was perfect! Light breeze but glass and not ready for 3+ laps but already feeling much better back in the water.

End of FY14. Dream Crushing on another level last two years.

Monday Sep 29, 2014 #

Swim (24hr LF) 20:00 [3] 0.9 mi (22:14 / mi)
(rest day)

Quick session. Rear delts and upper back really sore day before and quads and calves sore today from the run/ride(mo dropping hammer). Easy day setting up rest of FY14.

500 WU
5x50 drills on 60
5x50 free in :45
2x200 pull
100 flop

MTN Bike 28:00 [1] 3.8 mi (8.1 mph) +160ft
(rest day) shoes: ___TheBlackPearl

Heading back still not go for running and hopped on my bike to catch up with M running a loop in the laguna pad. Cool trail in the back just as fast running than on the bumpy bike.

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