Training Log Archive: LiveWideLoveDeepIn the 7 days ending Mar 26, 2016:
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Saturday Mar 26, 2016 #
Swim 15:00 [3] 0.5 mi (29:59 / mi)
really just in the hot tub more than swimming. Met up with Eric at 24 NB before getting to Ryans. Lazy and ready to taper.
Road Bike 1:50:00 [3] 32.6 mi (17.8 mph) +1070ft
shoes: ___DA_Di2
Perhaps the last ride on a bike full of memories.
Easy spin from ccbon down PCH - legs feeling so dead and then change up to a good effort on 133 and then back bay heading back.
Felt solid after a warm up and stoked to see the numbers with that chill effort but ready to enjoy the holiday and do some gardening
Easy spin from ccbon down PCH - legs feeling so dead and then change up to a good effort on 133 and then back bay heading back.
Felt solid after a warm up and stoked to see the numbers with that chill effort but ready to enjoy the holiday and do some gardening
Friday Mar 25, 2016 #
Road Bike 2:20:00 [3] 38.0 mi (16.3 mph) +2400ft
shoes: ___GIANT
Solo ride on the road bike from RnR to BruCrew and back via the canyon.
Was going to meet up with Chris & John but decided to keep it even more mellow and order up some new gear at the shop after. Pretty stoked the upgrade!
Was going to meet up with Chris & John but decided to keep it even more mellow and order up some new gear at the shop after. Pretty stoked the upgrade!
Road Bike 30:00 [3] 9.0 mi (18.0 mph)
shoes: ___DA_Di2
Trainer later in the day - need to take some measurements but legs felt way better on the TT bike and just spinning.
Trek 30:00 [3] 2.1 mi (14:17 / mi) +100ft 13:40 / mi
shoes: NB.dots
mostly running at 1.5 & 4-4.5. Felt good just cruz mode listening to Drucker
Strength 20:00 [3]
Quick core after and between chapter 10 reading/tests to stay awake
Thursday Mar 24, 2016 #
Swim 42:00 [3] 1.97 mi (21:19 / mi)
HH swim w/ the crew. Pleased to get this in and this entire session. Man I wish I had about 4 months of this but great progress considering lead in and everything else going on. I have always had my best training when the rest of life is going flat out____________ only way to live!
https://www.strava.com/activities/525703855
Slow start and just trying to stay on Erics feet then came around last corner to push it to the end 32min. Swim is almost there but lacking a little endurance. Top end is also behind but not needed. Interested now to see how it shakes out.
https://www.strava.com/activities/525703855
Slow start and just trying to stay on Erics feet then came around last corner to push it to the end 32min. Swim is almost there but lacking a little endurance. Top end is also behind but not needed. Interested now to see how it shakes out.
Road Bike 2:04:00 [3] 46.1 mi (22.3 mph) +636ft
shoes: ___DA_Di2
Rode out to SART w/ Jen, Lauren, Kylie and Jimbo.
Felt good right off the bike then did 4 rounds of the 12/3 but switched it up.
Instead of IM steady/mod I did the longer 12min mod. The change in my shoes and no stress on the lower legs it HUGE! No issues last few weeks even w/ the camp and lots of intensity and sitting comfy pushing 280-290 w/ lower legs relaxed. Great session.
https://www.strava.com/activities/525709555/laps
Broke off my aerobar base on the right grip climbing on the last interval when I got out of the saddle. Lucky didnt go down - prob the 4 layers of tape! ha! Need to get this fixed and the bike dialed in less than a week.
Felt good right off the bike then did 4 rounds of the 12/3 but switched it up.
Instead of IM steady/mod I did the longer 12min mod. The change in my shoes and no stress on the lower legs it HUGE! No issues last few weeks even w/ the camp and lots of intensity and sitting comfy pushing 280-290 w/ lower legs relaxed. Great session.
https://www.strava.com/activities/525709555/laps
Broke off my aerobar base on the right grip climbing on the last interval when I got out of the saddle. Lucky didnt go down - prob the 4 layers of tape! ha! Need to get this fixed and the bike dialed in less than a week.
Running 30:00 [3] 4.8 mi (6:15 / mi) +23ft 6:13 / mi
shoes: Zante1
Solo t-run with a new pair of kicks. Not pushing the pace but amazed at the change for running every other day - Super seal pushing in a race between two dudes at this pace. Oside pace intervals trying to hold it broken. Today it was just drop in and let it go without pushing. Clicking off the miles. fun! Zante!
https://www.strava.com/activities/525703870
https://www.strava.com/activities/525703870
Wednesday Mar 23, 2016 #
Swim 35:00 [3] 1.45 mi (24:08 / mi)
5:45 nova w/ Orca. A little tired but best sleep last night in a few weeks. Suit kept opening up and just could not get going and still a little tired from swimming. Monday was a banger and I wanted to save something for tomorrow so kept it strong and got out early.
300, 1x100, 300, 2x100, 300, 3x100(on 1:15-took off suit)
300, 4x100 started flopping and out - set built to 6 rounds
300, 1x100, 300, 2x100, 300, 3x100(on 1:15-took off suit)
300, 4x100 started flopping and out - set built to 6 rounds
Tuesday Mar 22, 2016 #
Running 1:00:00 [3] 8.7 mi (6:54 / mi) +250ft 6:43 / mi
shoes: Gel-Lyte33-2
Big day. La Jolla Digital Age event and first talk with Elton. That and this session I could feel in my gut. Nothing worth the effort is easy.
WU, 2x2mi and 2x1mi on 2min RI - jog back.
6:13, 6:14...6:13, 6:11...6:14, 6:18
Taxing but sitting on pace. 2 days from Superseal but enough time between and before. Windy - easier going uphill w twind
Best form yet but unfortunately just not the run volume or specific pacing for sure to knock out a half at this pace. Great use of time and more stoked than anything that lower legs are not the limiter and not even sore.
ran w/ sole insoles again like at superS and same blister started to itch at end but not bad - socks this time
WU, 2x2mi and 2x1mi on 2min RI - jog back.
6:13, 6:14...6:13, 6:11...6:14, 6:18
Taxing but sitting on pace. 2 days from Superseal but enough time between and before. Windy - easier going uphill w twind
Best form yet but unfortunately just not the run volume or specific pacing for sure to knock out a half at this pace. Great use of time and more stoked than anything that lower legs are not the limiter and not even sore.
ran w/ sole insoles again like at superS and same blister started to itch at end but not bad - socks this time
Monday Mar 21, 2016 #
Swim 1:00:00 [3] 2.1 mi (28:34 / mi)
One of the best Nova swims since I stated again. Swed goggles and fit suit but holding form and swimming strong. Stoked to back this up from this little swim block. Back is sore from the race and just a little in the legs. Lower legs good to go!
450 mixed
4 swims on 2:30 - 200's (basically 800 strong)
4 swims on 2:15 - 150s
4 swims on 2:00 - 125s
4 swims on 1:45 - 125s
4 swims on 1:30 - 100s
4 swims on 1:15 - 75s
150 back/breast
-------
3,700yds
about 30sec between rounds.
450 mixed
4 swims on 2:30 - 200's (basically 800 strong)
4 swims on 2:15 - 150s
4 swims on 2:00 - 125s
4 swims on 1:45 - 125s
4 swims on 1:30 - 100s
4 swims on 1:15 - 75s
150 back/breast
-------
3,700yds
about 30sec between rounds.
Road Bike 2:25:00 [3] 37.0 mi (15.3 mph) +968ft
shoes: ___DA_Di2
spin down to A's and back listening to Drucker.
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