Training Log Archive: LiveWideLoveDeepIn the 7 days ending Nov 15, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Nov 15, 2015 #
Swim 40:00 [3] 1.2 mi (33:20 / mi)
500 mixed
4x150 as kick, drill, swim
1,000 pulling w Ms paddles
100
Water so warm I felt like sleeping and puking at the same time. Good start to the morning tho!
4x150 as kick, drill, swim
1,000 pulling w Ms paddles
100
Water so warm I felt like sleeping and puking at the same time. Good start to the morning tho!
Running 1:46:00 [3] 12.2 mi (8:41 / mi) +1645ft 7:42 / mi
shoes: SalomonSenseBlue
Turtle block down the switchbacks - started with a lap on the Q
Felt way better than when I ran with Z. Took out the pickups and hard efforts and just ran steady. Watch still at Keevons so just out 500 in my pocket and enjoyed every mile. Funny the co yeast the last time I was running that ridge. I honestly gave up on trail running and was tickled pink at the stat of my life now and being out there. Fun run!
Felt way better than when I ran with Z. Took out the pickups and hard efforts and just ran steady. Watch still at Keevons so just out 500 in my pocket and enjoyed every mile. Funny the co yeast the last time I was running that ridge. I honestly gave up on trail running and was tickled pink at the stat of my life now and being out there. Fun run!
Saturday Nov 14, 2015 #
Road Bike 6:25:00 [3] 111.0 mi (17.3 mph) +5058ft
weight:161lbs shoes: ___DA_Di2
Really nice day out. Not too hot, cold or windy. Down to Carlsbad with Steph, Mike and Keevin from his pad then I flipped it solo back up Lantern/Marg. Was planning on running from back bay but already at 6+hr and getting short on time when I was passing home so cut it there. Legs felt sore from weights till but solid all day and had power when I wanted it.
Running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Asics-33-FA
Quick on on the treadmill right off the bike. Crash areas better and R foot prob just caught something because it was just bruised but good enough to start running again.
Friday Nov 13, 2015 #
Road Bike 1:00:00 [3] 17.4 mi (17.4 mph)
shoes: ___DA_Di2
Getting late - quick ride down to Keevins before a nice night on the water and his pad with the crew. Legs pretty tired and now really sore/stiff
Paddle 35:00 [3] 5.0 mi (7:00 / mi)
Quick paddle before the boat ride. So nice out! Felt way stronger than last time I was in the ski
Thursday Nov 12, 2015 #
Road Bike 2:08:00 [3] 36.0 mi (16.9 mph) +1539ft
shoes: ___DA_Di2
Not that sore from Squats/DL but feeling the crash. R foot on top and R rear shoulder mostly but both legs where I clipped the box and L arm slice. L knee got hyper extended swinging Finn on the grass and that was main reason for cutting ride - and tired/not into it. Nothing big just taking it easy and have some POC gear to configure tonight anyways.
Wednesday Nov 11, 2015 #
Swim 42:00 [3] 1.2 mi (35:00 / mi)
Open water swim from Main Beach w/ K, Max, Eric and Nick - south and back. Super clear and sweating with full gear on. A couple of race pace+ efforts. Good off shore swells!
Road Bike 20:00 [3] 7.0 mi (21.0 mph)
(injured) shoes: ___DA_Di2
wrapped up some calls and webex presentation after swim and stoked to have a 5hr ride cleared but obviously it didnt happen. Rolling down in Laguna when some guy was backing into a driveway. To my left was cars that he was focused on and speeding backwards to get into the driveway and I had the choice of either going into traffic, over the back of his pickup or trying to squeeze in between the back bumper (within inches) and up onto the sidewalk. Brakes locked, sliding and screaming I made it behind the truck but right into a metal malilbox and over into some trashcans that were so loud! Came to a quick dead stop when I ht the light pole. Road rash, cut up and shoulders taking the brunt but I will be ok.
Strength 40:00 [3]
shoes: Asics-33-FA
Only road rash and a hipper in the lower body and since my upper is too jacked to do anything the next few days I figured I would destroy the legs a bit and let all recover.
Lunges wirth red before and after
10x Squats superset w 15xDL 65, 85, 105, 125, 135
3x10 Front squats 80
3x20 hanging leg lifts
Lunges wirth red before and after
10x Squats superset w 15xDL 65, 85, 105, 125, 135
3x10 Front squats 80
3x20 hanging leg lifts
Tuesday Nov 10, 2015 #
Strength (24metro) 45:00 [3]
1500 meter row 6.5
Cable fly 20/20
10 bench incl, flat, dec 95
6 bench incl, flat, dec 95
2x10 dips 70
2x15 incl DB press 20
2x12 lateral DB raises 10
Cable fly 20/20
2x15 side up/back etc matrix
Ball crunches
2x15 bench leg ups
1500 meter row 6
Cable fly 20/20
10 bench incl, flat, dec 95
6 bench incl, flat, dec 95
2x10 dips 70
2x15 incl DB press 20
2x12 lateral DB raises 10
Cable fly 20/20
2x15 side up/back etc matrix
Ball crunches
2x15 bench leg ups
1500 meter row 6
Monday Nov 9, 2015 #
Road Bike 1:00:00 [3] 18.0 mi (18.0 mph)
shoes: ___DA_Di2
Slamo Superset #1
Two Rounds
-30min on trainer as 10min WU mix, 5,4,3,2,1 on w/ 1min recovery
-15min treadmill
-Strength as
15 setups each leg w/ Blue KB's
20 KB swings w/ Yellow
20 wood chops each side
5/5 toes to hands
15 myrtle rounds
Two Rounds
-30min on trainer as 10min WU mix, 5,4,3,2,1 on w/ 1min recovery
-15min treadmill
-Strength as
15 setups each leg w/ Blue KB's
20 KB swings w/ Yellow
20 wood chops each side
5/5 toes to hands
15 myrtle rounds
Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Asics-33-FA
Strength 25:00 [3]
shoes: Asics-33-FA
Swim (NOVA) 1:00:00 [3] 1.3 mi (46:09 / mi)
Fatigued from earlier sessions - right into swim but feeling stringer than ever and form is for sure better than ever.
6x75 as sets of 2 on 1:10, 1:05, 1:00
6x75 as 3 free, 3 br, bk, fly, br/bk/fly on 1:15
6x150
1st 3 as last 25, 50, 100 fast
2nd 3 as 100 fast (1:07), 50 ez on 2:30
200 pulling
6x50 fast on 1min
200 pulling
100 flop
6x75 as sets of 2 on 1:10, 1:05, 1:00
6x75 as 3 free, 3 br, bk, fly, br/bk/fly on 1:15
6x150
1st 3 as last 25, 50, 100 fast
2nd 3 as 100 fast (1:07), 50 ez on 2:30
200 pulling
6x50 fast on 1min
200 pulling
100 flop