Training Log Archive: LiveWideLoveDeep

Solid run at Bolsa Wetlands with Jerry. Felt amazing and miles just ticking by as we were chatting. Having guys to run with at my pace is a HUGE plus. Less than ~2Xsec deviation in pace the entire time, no stops and finished with some good turnover. Effortless and wanted more but the on/off weeks and baby steps are working. Finished hungry for more!!

https://www.strava.com/activities/429096626

C • Solid 2

Crystal Lake start with the fast boys but they had the Marathon in progress so we rerouted to GMR. Legs felt like crap climbing but we were rolling steady. One by one Art started blowing people up and it was only Max, Art and me when we finished.

Got to the lodge and was going to drop down back to the house but the guys talked me into sticking it out. I forgot to tell Jerry my legs would come around :) Lost Nick on the way back and rode back and forth on the ridge stressing about my younger bro going over the rails. Ended up back down East Grade and CL back.

Felt way better after the lodge, great at 3hrs and smooth as butter solo TT off the front going into the 4hr mark. No stress about lack of endurance.

4x150 as 1st free, 3x50 kick, 50 drill, 50 free
8x50 scull up on back, free
3 continuous rounds of 3x1min, 2x2min, 1x3min
I did 75's, 100s (1:14, 1:11), 125 - last round paddles
100 flop
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still had my watch set on swim so didnt bother looking at time/pace. Just ran out after Nova down the path to Harvard and back at a comfortable pace. Felt really good and better as I warmed up.

Down to A's, SART and then through the canyon - meeting Scott half way just before my watch died. Legs feeling sore now but didnt push pace and felt good. Podcast/BOT.

Rested out of bed and while sucking down coffee.
Box - no weights - all sides, lunges and jump ups
About 6-8 sets of squats from KBs, front squat and working down reps to 5 to failure at #140
Bend over rows and power cleans 2 sets 70
Curls then chest cables, 1a wood chip, rings and push-ups
Swim bands, rotator and pull-ups

500 free, 1,000 pulling, 500 ending 100's on back/breast. Flop. Felt lower lats already really sore from bent over rows.

Great group run at night with Molly and Greg crew. Surprised how good my legs felt even after some new weights and multiple sets to failure. Adapting! Ran between the groups a couple times then added three long strides back on the road at the end.

Rode down to Aliso WF and back. Cold outside! Like below 70 degrees or something. Winter has come to the OC! Headed back to meet the family and the Westas at the park then our bad for fireplace night. Big SecDay at ECS and just tired.

3 rounds
-stability board, 15 myrtle rounds, 12x95 DL, 10x95 squats
Then 2 rounds
-15 Side KB's, 20 hanging knee ups, ball crunches

feet and lower legs took a beating from last nights run. Hammered two downhills (inappropriately) and a longer/hilly run. Shoulders sore from swim and mostly wetsuit with some mid back. Overall feel great and ready to rock a big work week

anterior calf muscles really sore and rear delts. Talked to Mike after swim and he pointed out "pool swimming" in wetsuit so something I can try next time with windmill arms to see a change.

quick warm up then about 20x75 like outline below but skipped a few once the interval got faster. Still fatigued on the high end and swim muscles but good little session between meetings!

Main set was 30x75 as
3 rounds of 4 going on 1:05, 1:00, :55
10 as 1st 3 IM order every 5th free on ?
8 as fast/slow stroke choice