Training Log Archive: LiveWideLoveDeepIn the 7 days ending Mar 20, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Mar 20, 2016 #
Swim 21:00 [3] 0.94 mi (22:20 / mi)
Super Seal Olympic
Felt better than I expected for the week. Swim muscles still tired but held a good pace and felt really good. Entire race (story of my life) I felt great holding about HIM pace but just no speed. Finished swim in a strong rhythm and same pace.
https://www.strava.com/activities/524116179/laps
Felt better than I expected for the week. Swim muscles still tired but held a good pace and felt really good. Entire race (story of my life) I felt great holding about HIM pace but just no speed. Finished swim in a strong rhythm and same pace.
https://www.strava.com/activities/524116179/laps
Road Bike 1:00:00 [3] 25.6 mi (25.6 mph)
ahr:149 max:157 shoes: ___DA_Di2
Legs good on the bike and plenty rested. Sat on about the same pace I did for the HIM relay I did here but much much more comfy. Light wind but bike is def there to hold this.
https://www.strava.com/activities/524277429/overvi...
Avg Max
Speed 24.7mi/h 30.0mi/h
Heart Rate 149bpm 157bpm
Cadence 96 116
Power 264W 516W
https://www.strava.com/activities/524277429/overvi...
Avg Max
Speed 24.7mi/h 30.0mi/h
Heart Rate 149bpm 157bpm
Cadence 96 116
Power 264W 516W
Running 39:00 [3] 6.2 mi (6:17 / mi)
ahr:159 shoes: NB-1400-REO-5
Good run considering I have not been running anywhere around this pace. Ran with two other dudes about 90% or more of the run that totally helped. Just relaxed and steady turnover. I could not get much under 6min pace but 10-20sec over felt totally manageable. Good little tune!
350 miles in these shoes now
https://www.strava.com/activities/524116227
350 miles in these shoes now
https://www.strava.com/activities/524116227
Running 10:00 [3] 1.3 mi (7:42 / mi)
shoes: NB-1400-REO-5
WU/CD
Saturday Mar 19, 2016 #
Swim (Newport Harbor Nova) 50:00 [3]
Feeling good but overcast and not really willing to stic it out for 90min - need to get on the road too.
4 rounds of 100 free, 75 IM, 50 kick, 25 sprint
Then - would be 600 as 50's/build
10x50 on :45, 100
8x50 on :50, 200
6x60 on :55
4 rounds of 100 free, 75 IM, 50 kick, 25 sprint
Then - would be 600 as 50's/build
10x50 on :45, 100
8x50 on :50, 200
6x60 on :55
Road Bike 30:00 [3] 8.0 mi (16.0 mph)
shoes: ___DA_Di2
On and off the trainer. Packed my bike for after Nova and track but just got coffee, muffin and a few articles to read... Tuned up bike and at least got bike totally prepped but bagged brick and run again. Felt better and could have ran after packet pickup but after hearing about the rest of the crew post camp I figured I would just add more rest. No tri after oside anyways so super taper it is...
Friday Mar 18, 2016 #
Row 10:00 [3]
Strength 20:00 [3]
Core/stability before brick
3x10 squats w/ bar
3x10 squats w/ bar
Road Bike 30:00 [3] 9.0 mi (18.0 mph)
on and off between Westa property and mind just not into it. Banking for more rest i guess...
Thursday Mar 17, 2016 #
Paddle 45:00 [3]
Early surf session w/ Jordo at Uppers. Super nice morning!
Swim 30:00 [3] 1.0 mi (30:00 / mi)
Sunset session w/ Jen, Ryan and Nick. One cruz lap around Ryans Island and then gave Nick (w/ paddles) and Ryan a 3min lead on the 2nd lap. Had fins and gave it a really hard effort to catch them. Pulling muscles burnt from surf, lunch family swim and this effort but all good.
Wednesday Mar 16, 2016 #
Swim 1:00:00 [3] 2.13 mi (28:10 / mi)
12x100 as groups of 4 - 1:40 to 1:20 interval
50 mixed
3x400 on 5:40
6x200 on 2:45 - pulling odds
2x50 back/breast
-------
3,750yds
Felt good and strong. Got a fitting speedo and some Swedish goggles. Hitting about 1:12-1:13 pace throughout.
50 mixed
3x400 on 5:40
6x200 on 2:45 - pulling odds
2x50 back/breast
-------
3,750yds
Felt good and strong. Got a fitting speedo and some Swedish goggles. Hitting about 1:12-1:13 pace throughout.
Running 41:00 [3] 5.4 mi (7:36 / mi) +306ft 7:12 / mi
shoes: Montrail_blues
Path run after nova with 8 short strides at the turn around.
Tuesday Mar 15, 2016 #
Road Bike 3:56:00 [3] 64.8 mi (16.5 mph) +4661ft
shoes: ___GIANT
Up Bake to the dump and back down the path. Cruz on the road bike. Legs still have some fatigue but felt good sitting on steady cadence.
Running 20:00 [3] 3.0 mi (6:40 / mi) +90ft 6:29 / mi
shoes: NB-1400-GRE-6
t-run right off the bike - melting hot and side stitch but miracle that shins felt good and lower legs actually relaxed. All the scientific proof I needed.
Monday Mar 14, 2016 #
Note
The awesomeness of the reckless abandonment scramble to the finish. So much fun!
http://labs.strava.com/flyby/viewer/#516982700?c=9...
http://labs.strava.com/flyby/viewer/#516982700?c=9...
Swim 30:00 [3] 1.0 mi (30:00 / mi)
(rest day)
Nova after a rush and busy day - late noon swim from being on call and cut B70 suit to start using for pool sessions. Hot and smoked. Got out after a few rounds of 50's and 200, 300 and took off suit. Laid on deck. Did a 400, 300, 200 pull and then back laying out and busted. Fatigue. Holding form and power as long as It was beneficial. Solid two weeks ahead on all fronts.