Training Log Archive: LiveWideLoveDeep

OC Half
Not even close to a PR but was on pace for the first 9mi. Started way too deep and learned my lesson. On the grass most of first mile hoping I didnt sprain an ankle and then made up time but should banked more before we hit the back bay. Speed work is helping for sure and never felt better at ~6min pace. Lowest HR for sure at this time but just could not step it up once we got into the rollers. Form is solid just need more specific pace work if I want to execute a dozen miles or more at that pace.

  1 6:32 /mi 156 bpm
  2 6:02 /mi 158 bpm
  3 6:08 /mi 160 bpm
  4 6:19 /mi 161 bpm
  5 6:03 /mi 159 bpm
  6 6:21 /mi 160 bpm
  7 6:22 /mi 161 bpm
  8 6:40 /mi 162 bpm
  9 6:27 /mi 160 bpm
 10 6:36 /mi 160 bpm
 11 6:27 /mi 160 bpm
 12 6:36 /mi 163 bpm
 13 6:23 /mi 164 bpm
 14 6:11 /mi 166 bpm (.2)

1K as 25 free, 25 alt back/breast
3x300 pulling
100 flipper

Met some of the ProEco dudes but nailed the canyon with Max and James. I figured after a couple minutes in I was pissing away the run for tomorrow but I realized I can run a half any weekend but its not often I get the chance to ride on the rivet through the canyon with Max and James. Fun! Power is getting higher than ever on shorter efforts - shorter rides/specific pop. Nice and easy rest of the ride.

150, and mix
3 rounds of
5x100's as 25 smooth 2 breaths, 50 build, 50 sprint, 50/100 RI
1st round buoy at ankles, 100 pulling (1:08) 50 scull RI
2nd round swim faster, 100 at 1:06, 50 breast RI
3rd round fins, 100 <1min, 100 back RI

Path run and then a loop on the Q. Put on the HR and was about what I thought it would be. Nice and easy saving something for Sunday but legs tired from the kicking and treadmill run.

Back Bay spin w/ James. Miss chatting with my homie. Windy and only a little dirt section of getting lost but solid spin.

1,000 mixed
3x200 snorkel
100 flop

12x100 as every 4th kick
10x150 as 3 on 2:10, 3 on 2:05, 3 on 2min, 1 faster
3x300 pulling at a faster pace than above
100 flop like a chicken

Treadmill t-run with Ryan at Asics. A little depleted but pace came without too much work.

5min WU, ~25min at 6:30 pace then 5 long strides at 5min pace

Morning trainer. 3x5min BG and some iso.

Westridge family hike. Finn ran the entire first climb red face and all. LTD

10x75 as every 3rd IM, ~12x25s of the same
200 (2:26), 2x150, 3x100(1:10), 4x50 on 1:30 base
100 non-free
same 200,2x150,3x100,4x50 on 1:20 pulling
150 kick w/ fins and 50 flop