Training Archive: L

Note
slept:8.5

body pretty fried this morning...nothing a little day on the mtb can't handle. cruising it out to vail powered by the breakfast burritos the misses cooked up. snagging a bottle of port on the way home and then its off to find some snow up near hurkey for a little romantic getaway! =)

Bike 2:20:30 [2]
ahr:134 max:169

parked at the winery and "road" it out to vail. got in a quick loop out there, damn climb, marlin, some lower trails before heading back. nice to rev up the engine in a few spots...definitely got the blood flowing to the whole body. rear shock needs a rebuild and was acting like poo so i cut it short. no need to apply more stress today...just wanted to move some blood around.

Hiking 1:00:00 [1]

hiked with the misses up to bucher point at palomar with the rei cooler packed with goodies! port, chocolate, amazing view...definitely coming back here!

C • details... 2

Bike 6:07:12 [3] 100.5 mi (3:39 / mi) +7577ft 3:25 / mi
ahr:141 max:183

vitargo got its karmic revenge today.

started the day with a big breakfast, felt great out the door to the mann's house. pushed the pace down the de luz and into fallbrook. linked up with a swami's group on san luis rey and put down a nasty anaerobic effort (whoa!). on the return trip the gut started giving me issues. slight sick feeling, heavy stomach mild bloating. took 1100 cals of vitargo with me, started in at about the 1 hour mark. the 3 hour mark i started feeling like poo. 4.5 hour mark we stopped...i dumped the v juice and moved to gatorade. 5 hour mark the sick feeling was back to waves...i actually bagged the t-run at this point, ick! once we dropped into town the body started to come around. i went from the back of the pack to hammering off the front? felt progressively better on the stretch into home. pounded ~12oz of gatorade and cruised out for the t-run.

i have no idea what happened....strange. could've possibly been other variables, or maybe some clumping that i didn't notice, but i followed the directions...hmm? who knows. i used all of the test samples so i'm not sure if i'll get a chance to give it another shot before race day...and after the way i felt i'm not sure if i'll even mess with it. homemade stuff hasn't let me down.

C • it has been hit and miss wi... 6

Run 35:00 [3] 4.3 mi (8:08 / mi) +174ft 7:50 / mi
ahr:146 max:155 shoes: Asics Cumulus 11

t-run, glad i forced myself out the door. stomach issues completely faded by this point...stoked! right soleus started to tighten up over the last 5 minutes.

long day!

Swim 44:16 [3]
slept:7.5 weight:146.8lbs

500 free - 7:31
50 kick
200 breast
200 drills
50 kick
3x200 free target 2:50 - 2:48, 2:50, 2:50 (RPE ~3)
3x100 free target 1:20 - 1:20, 1:20, 1:22 (RPE ~4)
3x50 free target :35 - :37, :37, :37 (RPE ~4/5)
150 kick
100 free easy

Run 35:18 [2] 4.49 mi (7:52 / mi) +174ft 7:35 / mi
ahr:145 max:155 shoes: Asics Cumulus 11

same route as yesterday. didn't feel quite as good as yesterday, but solid. we'll see how this route feels tomorrow on the t-run.

Run 34:36 [2] 4.49 mi (7:42 / mi) +174ft 7:26 / mi
ahr:139 max:152 slept:8.0 weight:147lbs shoes: Asics Cumulus 11

finally managed to get out...training just wasn't in the cards today with the schedule. mandatory run though...gotta stick to the plan.

once i got out i felt stellar! never in my life have i felt this good and had as low of heart rate at a pace like this. recovery is coming along well this week...i'll be ready to nail it again this weekend!

was thinking during the run that i will build out 3 x 16/5 blocks before heading into my peak and absolutely NAILING all 3 of them. prob going to start adding intensity to the swim and bike while staying diligent with the run plan. we'll see how it goes.

C • getting stronger 2

Swim 1:00:57 [3]
slept:9.0 weight:147lbs

since i've seen quite a few signs of coupling during swim workouts i think it's time to add a little intensity over the next 10 weeks or so. figured i would start with some zone based intervals to establish some times. each was based on RPE similarly relative to HR zones (1-5).

500 free - 7:43
50 kick
250 breast
50 kick
250 breast
50 kick

5x200 w/ 20s rest (1-5) - 3:00, 3:02, 2:58, 2:57, 2:53 *too conservative*
5x100 w/20s rest (1-5) - 1:29, 1:28, 1:26, 1:23, 1:21
5x50 w/20s rest (1-5) - 45, 43, 42, 41, 39

100 kick
200 free/kick easy

3200 yards total. didn't really start settling into the paces until the 100's. i dug this workout though, kept me busy and the time rolled by. now i've got some targets.

C • flowing... 2

Run 49:52 [2] 6.38 mi (7:49 / mi) +177ft 7:37 / mi
ahr:138 max:155 slept:8.5 weight:148lbs shoes: Asics Cumulus 11

Bike 30:00 [1]
ahr:122 max:134

high cadence warm up spin.

Run 20:21 [2] 2.65 mi (7:41 / mi)
ahr:139 max:144 shoes: Asics Cumulus 11

cruising.

Bike 1:07:23 [2]
ahr:135 max:158

lunch ride...had to get out and sweat some of the toxins out. LSS - 319 for the weekend. =)

surprised the legs had as much "go" in them considering. noticed a couple subtle signs of over-reaching the last couple days...might scale it back for a bit this week to let it all soak in. finally changed my seat position with the new seat...had it way too far back over the last couple of weeks...really extended. didn't really notice until the long ride friday...maybe that's why the road bike fatigue has been snowballing during the long days. today's fit was 200% better. aero position feels super comfortable again. feeling good in the aero position while climbing as well...i know that's going to be crucial for the course.