Training Log Archive: LiveWideLoveDeepIn the 7 days ending Nov 25, 2015:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||
Wednesday Nov 25, 2015 #
Swim 30:00 [3] 1.3 mi (23:05 / mi)
Man I am zapped. Last night at trader joes I kept zonking out in a daze. Such a strange feeling because I am not aerobically tired and my larger muscles not sore but system took a hit. Feet and hips "ringing" last night. Glad I am not feeling that this morning but all those hips/glutes/flexors/shoulders/posture muscles sore and stiff. Solid!
Only had 30min before a call but all I had really and was not making the sets anyways. Goal was frequency and to save something for Friday - Mike says its all or nothing so may back down the yards to a total under 5K.
4x150 as last 50 reverse IM order
200, 150, 200, 400 pull, 150 flop
-------
~2,300yds
Only had 30min before a call but all I had really and was not making the sets anyways. Goal was frequency and to save something for Friday - Mike says its all or nothing so may back down the yards to a total under 5K.
4x150 as last 50 reverse IM order
200, 150, 200, 400 pull, 150 flop
-------
~2,300yds
Running 1:00:00 [3] 8.5 mi (7:04 / mi) +386ft 6:46 / mi
shoes: Asics-33-FA
So stoked on this run! After a great goal session and work at Petes. Total opposite of swim this morning. Even with fatigue and sore my run form has truly changed and the effortless miles were just clicking off mile after mile. The pace and pics from HITS will be test set but for sure I have lost the ultra shuffle and am really running.
8 miles non-stop like riding a bike - then 4 barefoot strides in the grass - then jog back to the car.
8 miles non-stop like riding a bike - then 4 barefoot strides in the grass - then jog back to the car.
Tuesday Nov 24, 2015 #
Road Bike 1:50:00 [3] 35.0 mi (19.1 mph) +1168ft
shoes: ___DA_Di2
Ride down to the Borg lab then rolled the back bay after before heading home. Books on tape (SPARK - so awesome and must read!). Cold out and felt tired just rolling easy. No jacket and slight wind. Just wanted to get back.
Strength 1:00:00 [3]
shoes: Asics-33-FA
Setup the wall ball target and did 2x10 of band pull ups and band dips before ride. Already feeling my back muscles
Then first session setup with Carl. Stoked! Focused and solid stuff. Feel like I didn't do anything and was going to run but actually tired at a different level. New systems getting a spark.
Warm up routines including Sally white boards that I am already feeling the
5 prowlers with 45&35
Bag moves - 4x10
-plank drags
-lunges
-SLDL
-bent over rows (also why back is sore)
Band woodchop holds for 20sec
Just the SLDL with the big back would have been almost impossible months ago and let me super sore just a couple months ago. Lots of progress and stoked the strength gains are just starting.
Then first session setup with Carl. Stoked! Focused and solid stuff. Feel like I didn't do anything and was going to run but actually tired at a different level. New systems getting a spark.
Warm up routines including Sally white boards that I am already feeling the
5 prowlers with 45&35
Bag moves - 4x10
-plank drags
-lunges
-SLDL
-bent over rows (also why back is sore)
Band woodchop holds for 20sec
Just the SLDL with the big back would have been almost impossible months ago and let me super sore just a couple months ago. Lots of progress and stoked the strength gains are just starting.
Monday Nov 23, 2015 #
Swim 55:00 [3]
Good hard practice. So stoked about the 140 crown set. Not pushing too hard and could fade into a much longer set.
300
3x200 as free, free/stoke IM by 50's, IM
50
10 repeats on 1:40 as alt 125's! And 100's
2 rounds of 3x50 on :50, 150 all pulling
100 flop
-----------
2,325yds
300
3x200 as free, free/stoke IM by 50's, IM
50
10 repeats on 1:40 as alt 125's! And 100's
2 rounds of 3x50 on :50, 150 all pulling
100 flop
-----------
2,325yds
Sunday Nov 22, 2015 #
Running 50:00 [3] 6.75 mi (7:24 / mi) +495ft 6:56 / mi
shoes: HOKA_Cliftons2_w
5 miles out and back at reef point building to HIM
Then 3 blocks up to the bathroom
Then one TJ lap
Hardest week of training all year and biggest run week since back to training (~27mi). Not the paces I wanted to see but form is there and so is strength - speed will come. Stoked I'm sticking to "the new" and not just layering volume. No doubt in my mind that I am stronger than I have ever been before but not sure how/if that is going to show improvement in speed yet.
Very solid block and consistent 10 weeks strong. Ready to rest, race and then pack on more lean muscle offer the winter.
Then 3 blocks up to the bathroom
Then one TJ lap
Hardest week of training all year and biggest run week since back to training (~27mi). Not the paces I wanted to see but form is there and so is strength - speed will come. Stoked I'm sticking to "the new" and not just layering volume. No doubt in my mind that I am stronger than I have ever been before but not sure how/if that is going to show improvement in speed yet.
Very solid block and consistent 10 weeks strong. Ready to rest, race and then pack on more lean muscle offer the winter.
Swim 57:00 [3] 1.63 mi (34:58 / mi)
Ok. This global warming or whatever has sent the clearest and warmest water I have ever seen but it just keeps getting better. We could see the ribs on shells all the way out to arch rock and back! Diving, flopping and chasing fish around the Rock the. 14min at race pace back to the start buoy. Felt so good swimming.
MTN Bike 1:03:00 [3] 11.4 mi (10.9 mph) +430ft
shoes: ___EpicWC
Spin into Aliso w/ Monique at sunset.
Saturday Nov 21, 2015 #
Road Bike 3:06:00 [3] 54.8 mi (17.7 mph) +2165ft
shoes: ___DA_Di2
Down to Los Pulgas and back with a big crew. Mellow pace except for the efforts I planned from gate to gate (13-14) and the San C & airport (~3) paths there and back.
Felt good pushing but man I am swallowing a lot of high intensity the last handful of days. Zombie stare by the time we were eating back in Laguna - glad I drove down there this morning because I would not have wanted to ride after eating. Did not sleep good at all last night. Traps so destroyed, shoulders and upper back in terms of severity. So tight I kept waking from my hands going numb. Looking forward to next week
-put new ISM saddle, tires, tire blockers - then got 3 flats before I hit the 1 mile mark today.
Felt good pushing but man I am swallowing a lot of high intensity the last handful of days. Zombie stare by the time we were eating back in Laguna - glad I drove down there this morning because I would not have wanted to ride after eating. Did not sleep good at all last night. Traps so destroyed, shoulders and upper back in terms of severity. So tight I kept waking from my hands going numb. Looking forward to next week
-put new ISM saddle, tires, tire blockers - then got 3 flats before I hit the 1 mile mark today.
Strength 15:00 [3]
Later in the day after Mariners. Thank you.
Myrtles, band jumps, monsterwalks, SLB, eccentric calf, etc.
Myrtles, band jumps, monsterwalks, SLB, eccentric calf, etc.
Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Asics-33-FA
20 min then 10min of 1/1
The treadmill run that made me going from have to run on it to really want to run on it. Form, focused and FUN! Game changer. Love this setup and the changes in stride. I'm ready to race!
The treadmill run that made me going from have to run on it to really want to run on it. Form, focused and FUN! Game changer. Love this setup and the changes in stride. I'm ready to race!
Friday Nov 20, 2015 #
Strength (Crossfit Axis) 1:00:00 [3]
shoes: Asics-33-FA
Early session with Josiah. Wow. Sucking in O2 tunnel vision on the cleans/front squats just like I was back on the assault bike - neuromuscular shock to the system.
rowing & burpees
10 ring rows
10 air squats
10 HDL
round or two of
3 power cleans & 2 front squats bar/115
then 7 rounds every minute
3 power cleans & 2 front squats 95 - stars....
50 sit ups
40 cal row
30 burpees
20 pull-ups/ring rows
10 wall walks (shaking shoulders/back, etc)
flop
rowing & burpees
10 ring rows
10 air squats
10 HDL
round or two of
3 power cleans & 2 front squats bar/115
then 7 rounds every minute
3 power cleans & 2 front squats 95 - stars....
50 sit ups
40 cal row
30 burpees
20 pull-ups/ring rows
10 wall walks (shaking shoulders/back, etc)
flop
Swim 45:00 [3] 1.36 mi (33:05 / mi)
Nova but split a lane with my teammates Rinz and Kylie. One of the hardest days in the pool since I started swimming again just from backing up my shaking shoulders from the CF session and basically one main 1800 set. Did all I could to stay in K's bubbles and not cut the set short but got out after it.
5x100 free
then
3x100 on 1:30
3x200 on 2:45
3x300 on 4min -pulling
3x50 flop vawe vawe ez
---------
2,450yds
5x100 free
then
3x100 on 1:30
3x200 on 2:45
3x300 on 4min -pulling
3x50 flop vawe vawe ez
---------
2,450yds
Thursday Nov 19, 2015 #
Running 43:00 [3] 6.0 mi (7:10 / mi) +150ft 7:00 / mi
shoes: HOKA_Cliftons_b
Bolsa morning. Included strides then 2x1mi at slightly slower than half pace but effort wise 2nd was right at it.
Fist time going over 30 in a 7 day period in quite some time. Little tired from last night and overall from upper but not sore
Fist time going over 30 in a 7 day period in quite some time. Little tired from last night and overall from upper but not sore
Swim 37:00 [3] 1.75 mi (21:09 / mi)
CDM with Nick before the girls swam. Extremely clear water and the calmest I have seen it. Glass! Two laps with a shirt stop between- pretty much race pace and felt great
Strength 25:00 [3]
Split session just because I stopped by to see Carl today and spent about 10min on the Assault bike. Got a few 1min on / 1min off holding ~650watts and felt like puking then coughing like I smoked a pack of sigs after. Note worthy...
Later at home adding the flooring and working with the landmine.
Later at home adding the flooring and working with the landmine.