Training Archive: L

Note
slept:7.5

heading out for some bike skills work today on art smith trail. ALWAYS dig a technical challenge, up and down! i'll chalk it up as solid core work.

Bike 4:19:55 [4]
ahr:144 max:181

art smith trail with the mann show, steph and dan. right from the parking lot the trail goes straight up, anaerobic action straight from the get. super tight switchbacks with cactus on either side. stem was up in the chest, granny gear (guess you get the picture!).

up top was super flowy techy climbing sections. the legs felt 300% better today compared to yesterday (odd!). i was up front hammering most sections and railing all of the descent breaks. art smith trail EPIC!! hahn trail...EPIC +1!. so much fun...like riding in a video game! weather was amazing with a perfect view of the snow up on jacinto. it'll be hard to drive past this the next time i'm rollin' down the 10.

stoked the body came around. anaerobic efforts came with ease and on the way back down i led the group pumping the descent. was thinking about whether or not these mtb days are beneficial for IMSG. then i remembered...i'm not a triathlete, or and ironman athlete...i'm a mountain biker that just happens to be doing an ironman! fuck it! this is where it's at!!

C • photos! 2

Note
slept:7.5

up early in PD. started thinking about the day i have ahead of me...ouch! i'll be logging more time than a HIM day. all a part of the journey i suppose. feeling good...ready to lay it down!

Bike 4:40:02 [3] 86.5 mi (3:14 / mi) +3375ft 3:07 / mi
ahr:142 max:178

day 1 mann camp. post ride/run status...ass kicked!!

rolled out feeling great. felt a little dehydrated in the morning but i figured i would over-hydrate on the ride and stay ahead of the game. before our first stop and cyclist passed us and said Box Canyon was closed. we decided not to fuel up since we were likely changing the route. once we cruised up to box canyon we decided to roll through the road closed signs...with that it meant we were heading into the desert w/o fuel. allison started a tempo effort and as my hydration schedule fell off the pain streamed in. i think the last 24 hours nutrition/hydration wise got jacked up cuz i hurting fast! the scenery was amazing tho! we finally made the turn around back to the am/pm for some long awaited water.

as the hydration came back, so did the energy. we passed some folks back and the attacks started. what a way to finish the day...legs screaming, putting in monster efforts, trying not to think about the t-run!

Run 30:00 [2] 3.86 mi (7:46 / mi)
ahr:150 max:163 shoes: Asics Cumulus 11

t-run once we got back the resort. muscles felt fine but the nutrition just hadn't settled in quite yet. turnover and form was good but the run only felt ok. really looking forward to hitting this when i'm feeling good.

Note
slept:7.5

up a little late, dinner and drinks with friends...good times! body still on track...today will be a scramble to get in both workouts and prepare for Camp Mann. both calves feel good...DOMS fading in left shin.

Run 30:06 [2] 3.8 mi (7:55 / mi) +85ft 7:45 / mi
ahr:139 max:157 shoes: Asics Cumulus 11

lunch run #2. felt pretty good from the start. body a little tight from the festivities last night but nothing the body can't handle. everything started to feel super loose on the way out. ave. hr for the out split was 134. made the turn around and the body just wanted to go! ave hr for the back split was 144...gotta watch the intensity when i start feeling GOOD like this.

marking the calf as RECOVERED today!! =) zero pain or tightness in either calf. everything felt super loose and i was able to let the legs and feet fall where they may. no extra thought to form or compensation...back to feeling automatic. hoping if i stay super strict with my increases and watch my intensity when the fitness starts pouring in i will be g2g! (fingers and toes crossed!).

Swim 31:02 [2]

cut it short to get ready for the weekend in PD.

500 free - 7:40
100 kick
300 (one arm, catch up)
200 breast
50 kick
500 free - 7:35
50 kick

C • wetsuit.. 3

Note
slept:8.0

ready for my first of three consecutive 30 minute runs. both calfs feel great...zero tightness or pain. left shin has some DOMS going on though from tuesday. really hoping it isn't a factor in today's run. going to really take it easy and keep the gait smooth. going flat as possible as well. hopefully i can get some circulation going and limit the carry-over of the soreness into tomorrow. no upper body fatigue from yesterday's TT...need to hit it harder next time. legs are coming around nicely and should be ready for another weekend blowout...Palm Desert roads and trails, stoked on something new!!

Run 30:00 [2] 3.9 mi (7:42 / mi) +92ft 7:31 / mi
shoes: Asics Cumulus 11

no HR data...thing was going wacko. running under power lines may have been the case. didn't like the course anyway.

felt pretty sluggish today...think it was due to the combined caffeine/sugar crash. terrible timing for this run. really tried to relax the left lower leg for form and i think it helped a lot. slight left calf tightness post run probably due to the DOMS in the shin. still on track.

Bike 1:07:43 [2]
ahr:146 max:173

flew out of the house right after work...thinking road bike, nope! armadillo tire sliced in the front somehow? good thing there's another bike in the stable.

was out in a race to beat the sunset. hammered it to meadowview and railed everything that place has to offer. got in some solid tempo and threshold efforts. day #2 of feeling like i had rocket fuel in my veins! stoked to be recovered from the weekend...gotta work this EVERY week!

noticing a lot of mental clarity...finally have a lot of life stuff out of the way and the road is very well planned ahead. been a while since training was like this (prob this time last year).

fitness check:
swim - satisfied, everything from here is bonus IMO
bike - automatic, it'll be there fo sho!
run - stick to the plan, stay injury free, hope for the best!

C • sunset rides 1

Note
slept:8.5

good sleep after a long day! left calf slightly sore this morning in both heads of the gastrocs. not feeling pain in the soleus/achilles area so that's good. right calf slightly tight but not bad. also noticed left shin sore as well. might just be compensation or bad form carry-over from the injury. no run today...hoping the soreness clears up for tomorrow.

Swim 1:04:35 [2] 2.27 mi (28:26 / mi)

got out of work a little early today...pre-filtration makes bottling sooo much easier! got in the pool and felt good. thought i'd hit a big warm up...well, i turned it into a 4000 yard time trial.

splits per 500 to stay honest with the distance...
7:55
8:02
8:09
8:10
8:07
8:07
8:11
7:51
breath every 4 strokes, no flip turns, very easy push off the wall.

form felt great from the get go...like really great! pool was dead as well...figured it would be a good time to lay it down. pace felt EASY all the way through...decided to pick up the last 500 to see what i had left; i had plenty more. ZERO tightness in the shoulders, tris, etc. felt like i just started. stoked and satisfied with pace and time!

C • mixed. 6

Run 42:29 [2] 5.32 mi (7:59 / mi) +197ft 7:43 / mi
ahr:138 max:155 slept:8.0 shoes: Asics Cumulus 11

the beginning of the "new" plan. a little tightness in the left calf near the end of the run. wanted a flat course...took a gamble, wrong! either way i don't think it'll become an issue. we'll see on tonight's run on the treadmill. really surprised at how low my heart rate was. a lot of times i'd look down to see 130. good signs!

Bike 30:00 [1]
ahr:118

late day at work so spin bike at the apartment gym...thank goodness for the attached TV.

Run 17:31 [2] 2.19 mi (8:00 / mi)
ahr:135 shoes: Asics Cumulus 11

T-run after the spin bike on the treadmill. left calf stayed loose, but right calf ended with slight tightness (strange). just gotta watch this stuff from now on. no pain and logged 60 minutes today...stoked!

Swim 40:00 [2] 2 km (20:00 / km)
slept:7.5 (rest day)

500 free
100 kick
400 (50 one arm, 50 catch up)
100 kick
200 breast
500 free
200 kick/free easy