Training Archive: L

Note
(rest day)

wayyy too many beers last night...fighting fire with fire, super bowl party at the house today!

Note
slept:9.5

stoked to get some solid sleep...after yesterday's cold/wet adventure my body was screamin' for it...all those beers thursday night had nothing to do with it! ;)

happy with my schedule change...easy IT work today and shooting for an hour long gym session. then it's off to HB for dinner at flemings...mom's in town for the half!

C • didnt know you were in town 2

Swim 30:00 [2]

Run 31:00 [2] 4.04 mi (7:40 / mi)
shoes: Asics Cumulus 11

Bike 4:55:21 [2] 76.0 mi (3:53 / mi)
ahr:137 max:165 weight:148lbs

went in to work to dial a couple of things in and asked if i could swap today for tomorrow to beat the rain. got out on the road bike to do my epic loop...this time in reverse. cruised out through rice and couser canyons. linked up to lilac and climbed up over the 15. down to bonsall, up to fallbrook. down to de luz, up to temecula. freakin' climb fest today. at least 10 occassions where i was down in the triple, full granny and standing! ouch!! stayed dry up until the 3 hour mark. brought it in wet and cold.

biggest road climbing day in a long time!

Run 32:56 [2] 4.15 mi (7:56 / mi) +174ft 7:38 / mi
ahr:147 shoes: Asics Cumulus 11

t-run post ride. freakin' cold and stiff. managed to get it in even though it was raining...there was no way i was going to go hide on the treadmill after surviving that ride. solid day!

C • hell yes... 2

Run 32:00 [2] 4.12 mi (7:46 / mi) +184ft 7:27 / mi
ahr:133 max:153 slept:6.5

wow...what a difference a little mid-morning nutrition makes when dialing in a workout before lunch! run felt awesome...getting to the point where i feel like i could run 30-40 minutes in my sleep everyday. out hr - 136, back hr - 143. all systems check post run.

Swim 1:00:00 [2]

500 free -7:40
50 kick
400 breast
50 kick
pyramid 150, 300, 450, 300, 150 (each 150 was 50 one arm, 50 pull, 50 free)
50 kick between each
500 free - 7:39
100 - kick/free easy

2950 total

Bike 30:00 [2]
ahr:141 max:157

T-bike post swim. wanted to dial in race pace after a 1 hour session just to see how it felt. heart rate settled about the 20 minute mark and i was able to start putting down solid power.

feeling good!

Note
slept:8.0

legs are pretty cooked today...stoked i was able to lay it down yesterday. no lingering issues with the calves. only quads have a slight soreness. nice long swim after work should set me up for some more action tomorrow. stoked a big group is forming up for the weekend's events. might be a wet one though!

Note
(rest day)

spaced on a study session after work. testing out of my last few classes with a buddy so i can hang my bachelors degree on the wall in a couple of months. moving the swim to tomorrow with the run. been a while since i've had a complete rest day anyway.

Note
slept:7.8

feeling good...still a little tight from the weekend but ready to start tacking on some more stress. long run today 46/20 split. thinking i might throw in a cycling drill session before the tready tonight...depending on how the legs of course.

Run 46:00 [2] 5.8 mi (7:56 / mi) +164ft 7:43 / mi
ahr:138 max:156 shoes: Asics Cumulus 11

felt pretty good today. kept the pace at bay and the heart rate still holding way low. nice and easy/efficient. form was good...moved back to my old course with rolling hills. noticed a little tightness in the left glute and ITB...going to make it a point to roll it out tonight. right calf was a little tight but not bad.

so far i'm really liking the way everything is forming up. the run load seems to be working out well and the body is feeling good recovery wise with the new system. it's nice to know i can go blow myself out on the bike during the weekend and i'll still come around for the weekday work.

nearly equaled my return split which never happens...a lot more uphill coming back. ave hr out -135, back - 143. cruising it...staying conservative. gotta keep reminding myself that it's better to show up at the start line a little under prepared for the run than injured.

Bike 1:00:00 [3]
ahr:139 max:164

decided against the drill session...getting a bit late. went for aerobic threshold/tempo intervals. stoked the legs felt good enough to go for this...it's tuesday!

10m w/u
3x30s fast spins w/recovery
4x3m 160 bpm target, 90 rpm w/2m recovery
2x7m low cadence (60 rpm), 160 bpm target, 1m standing mid rep, 2m rec
2x30s fast spins w/recovery
5m c/d

Run 20:00 [2] 2.6 mi (7:41 / mi)
ahr:142 shoes: Asics Cumulus 11

pace felt easy again...low hr. right calf started to tighten at the 10 minute mark. i think it was due to the intervals on the bike. not the ideal spot for that workout in the schedule...but i felt good enough to complete it. as the run duration progresses i will need to allow for that stress. likely hit a 30 minute spin before the treadmill run and move the stationary intervals to weds. or thurs. after the run.

great day though! bouncing off the walls when i got home.

Note
slept:9.0 (rest day)

oh so nice to be back in my own bed! stoked on an easy week at work and another bomber weekend is already forming up. really happy the calves made it through the first week (2.5 hours) w/o any pain or re-injury. body feels fairly worked but i've felt this way on many mondays. going to try to loosen everything up with an easy swim later.

C • case of the mondays... 2

Swim 30:00 [2]

easy swim and 10 minutes stretching in the spa (didn't log it) was exactly what the doctor ordered. as much as i wanted to drive right past the gym on the way home straight to the beer in my fridge i knew i'd feel better tomorrow if i made the stop. it's all about setting up the legs for the run...doing the no injuries dance. ;)

250 free
50 kick
250 free
100 kick
200 breast
100 kick
250 free
50 kick
250 free

C • beer... 1