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Training Log Archive: gregorysorensen

In the 30 days ending Jun 30, 2015:

activity

time

miles

+ft

Road Bike

34:23:15

629.93

(18.3/h)

1013.77

(29.5/h)

Running

13:08:11

101.83

(7:44)

163.88

(4:49)

Swimming

11:00:38

22.1

(2.0/h)

35.57

(3.2/h)

Long Bike

10:09:35

188.3

(18.5/h)

303.04

(29.8/h)

Weights

6:50:00

Long Swim

4:53:27

9.92

(2.0/h)

15.96

(3.3/h)

walking

2:10:22

10.7

(4.9/h)

17.22

(7.9/h)

Easy Bike

1:34:11

26.9

(17.1/h)

43.29

(27.6/h)

Total

84:09:39

989.68

1592.74

averages - sleep:7.2 weight:184.4lbs

4:26

0:00

» now

Tuesday Jun 30, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.0 weight:183lbs

mod run, very humid

6 AM

Weights (Weights) 1:00:00 [3]

legs back core

4 PM

Road Bike (mod bike) 1:32:36 [3] 28.9 mi (18.7 mph)

mod bike

Monday Jun 29, 2015 #

5 AM

Swimming (mod swim) 1:05:37 [3] 1.99 mi (1.8 mph)
slept:6.0

Little tired this morning after leaving around 3:50am from Palm Springs this morning, playing with my nephew & niece in the pool, water-slides yesterday @ The Omni Report and Spa, love the lazy river, good times :)

Swam with swimming trunks, did somebody say draaaag!!
1000 swim
100 kick
1000 falcroms
5x100 IM with 50 swim added on 15-20 sec
650 pull CD

4 PM

Road Bike (mod bike) 1:32:10 [3] 27.4 mi (17.8 mph)

mod to easy bike

Sunday Jun 28, 2015 #

3 PM

Running (mod run ) 1:20:00 [3] 10.4 mi (7:42 / mi)
slept:8.5

Another great night of sleep

treadmill at Omni Hotel and Spa Resort

Saturday Jun 27, 2015 #

7 AM

Long Bike long (long bike) 3:34:41 [3] 65.0 mi (18.2 mph)
slept:9.5

Real Good Sleep I needed, Love It

Long Bike ride, very humid

Friday Jun 26, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:5.0 weight:185lbs

mod run, not enough sleep last night

6 AM

Weights (Weights) 1:00:00 [3]

chest arms shoulders core,

2 PM

Road Bike (mod bike) 1:36:33 [3] 28.9 mi (18.0 mph)

mod bike

Thursday Jun 25, 2015 #

Note

need to work on swim form

5 AM

Swimming (mod swim) 1:04:11 [3] 2.27 mi (2.1 mph)
slept:7.0

1000 swim
1000 falcroms
1000 pull
1000 swim

Tired at the beginning but felt better after WU

3 PM

Road Bike (mod bike) 1:41:18 [3] 31.1 mi (18.4 mph)

mod bike

Wednesday Jun 24, 2015 #

5 AM

Swimming (mod swim) 1:08:02 [3] 2.27 mi (2.0 mph)
slept:7.0

In early this morning

1000 swim
100 kick
10x100s on 1:40
500 pull
5x100 IM with 50 swim added on 10-15 sec
250 falcroms
400 pull

4 PM

Road Bike (mod bike) 1:41:25 [3] 31.4 mi (18.6 mph)

7 PM

walking (dog jog walk) 38:00 [3] 3.1 mi (4.9 mph)

Quick little spin around the neighborhood

Tuesday Jun 23, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.5 weight:185lbs

right ankle sore and bugging for the first 25 min

6 AM

Weights (Weights) 1:00:00 [3]

legs, back, core

changed up the sets and weight, challenging I like

C • yup 2

1 PM

Road Bike (mod bike) 1:47:39 [3] 33.33 mi (18.6 mph)

early on the bike today

Monday Jun 22, 2015 #

5 AM

Swimming (mod swim) 1:03:11 [3] 2.04 mi (1.9 mph)
slept:7.5

1000 swim
100 kick
500 falcroms
500 one arms
5x100 IM , 50 swim added on 10-15 sec
750 mix pull swim

4 PM

Road Bike (mod bike) 1:32:11 [3] 28.4 mi (18.5 mph)

nice mod bike

Sunday Jun 21, 2015 #

11 AM

Running (mod run) 1:06:19 [3] 8.71 mi (7:37 / mi)
slept:8.0

Mod run

Saturday Jun 20, 2015 #

7 AM

Long Bike long (long bike) 3:16:22 [3] 61.2 mi (18.7 mph)
slept:8.25

good sleep last night
nice bike this morning, now time to do a jog walk with Kenya

10 AM

walking (dog jog walk) 54:22 [3] 3.8 mi (4.2 mph)

"The Lion Dog", she is big and powerful... BAD ASS

Friday Jun 19, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.0 weight:184lbs

mod run, legs felt good

6 AM

Weights (Weights) 1:00:00 [3]

chest shoulder arms core

3 PM

Road Bike (mod bike) 1:31:23 [3] 27.4 mi (18.0 mph)

mod bike

Thursday Jun 18, 2015 #

5 AM

Swimming (mod swim) 1:03:11 [3] 2.27 mi (2.2 mph)
slept:7.5

4000 k non-stop mod to tempo part of it, but not pushing really hard

3 PM

Road Bike (mod bike) 2:01:11 [3] 37.8 mi (18.7 mph)

mod bike, big gear

Wednesday Jun 17, 2015 #

5 AM

Swimming (mod swim) 1:08:00 [3] 2.33 mi (2.1 mph)
slept:7.5

1000 WU
100 KICK
1000 FALCROMS

Down the ladder

500 mod pace on 15 sec; 400 tempo pace on 30 sec; 300 mod pace 15; 200 tempo pace on 30 sec; 100 mod pace

500 pull

4 PM

Road Bike (mod bike) 1:31:11 [3] 28.2 mi (18.6 mph)

mod bike

Tuesday Jun 16, 2015 #

5 AM

Running (mod run) 1:21:52 [3] 10.41 mi (7:52 / mi)
slept:7.5 weight:184lbs

nice easy run down the San Gabe,

3 PM

Road Bike (mod bike) 1:30:00 [3] 27.8 mi (18.5 mph)

Monday Jun 15, 2015 #

5 AM

Swimming (mod swim) 1:08:11 [3] 2.27 mi (2.0 mph)
slept:6.5

1000 WU
100 KICK
500 FALCROMS
5x100 IMs with 50 swim added on 10-15 sec
500 pull
500 One Arms
650 easy

Shoulders and back tired from SB Rough Water Swim, water however much warmer than the BIG POOL LOL

3 PM

Road Bike (mod bike) 1:32:19 [3] 28.6 mi (18.6 mph)

mod bike

Saturday Jun 13, 2015 #

8 AM

Long Swim (long swim) 1:30:00 [4] 3.1 mi (2.1 mph)
slept:7.0

Seal Beach Rough Water Swim 46th Annual (5k)

Well there were a lot of people that showed up as there were a few events going on for all age groups. I made a big mistake by not getting here on time leaving me know time to really warm up. As soon as the race began I was having breathing issues for the first 500-1000 yards, the water did not make it much easier being in the low 60s without a wet-suit. I will say the North Side of the pier is always warmer than the south side being close to the jetty, so at least I was able to warm up and port-round my first buoy at the tip of the jetty and head back toward the pier, MAN once you go past the pier and are on the South Side the temp drops and I mean drops, my son paddle boarding next to me even told me "The water was cold being on the paddle board", I have to say the last half of the swim is tough as currents are different and tend to keep pushing you off course and the chop is way bigger. The past couple times I've done this event they use to send you out further from the pier going around buoy as each tip of each jetty, now they bring you about 100 yards off shore before turning around and heading back around the pier coming in on the North Side. Happy to finish and warm-up. Did not have my watch on, I think it took me 90+?

11 AM

Road Bike (mod bike) 1:46:19 [3] 32.4 mi (18.3 mph)

mod bike, warming up my body

Friday Jun 12, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.0

nice and easy, felt good

C • YOU STILL AT THE TOP 3

6 AM

Weights (Weights) 50:00 [3]

arms chest shoulders core

4 PM

Road Bike (mod bike) 1:31:11 [3] 27.8 mi (18.3 mph)

mod bike

Thursday Jun 11, 2015 #

5 AM

Swimming (mod swim) 1:05:11 [3] 1.99 mi (1.8 mph)
slept:7.5

little taper before the SB Rough Water (5K) , hopefully the sharks will stay in Surfside LOL

1000 swim
100 kick
500 falcroms
5x100 IM with 50 swim added on 10 sec
1000 pull tempo
150 CD

Wednesday Jun 10, 2015 #

4 PM

Road Bike (mod bike) 2:01:44 [3] 37.6 mi (18.5 mph)
slept:7.0

mod bike

Tuesday Jun 9, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.0 weight:184lbs

mod run, legs felt rested after a few days of running

6 AM

Weights (Weights) 1:00:00 [3]

legs back core

4 PM

Road Bike (mod bike) 2:06:33 [3] 39.1 mi (18.5 mph)

mod bike

Monday Jun 8, 2015 #

5 AM

Swimming (mod swim) 1:07:54 [3] 2.33 mi (2.1 mph)
slept:5.75

very tired this morning driving from Palm Springs at 3:45 am almost bagged the swim like I did the run yesterday, but yesterday was a nice day taking the dog to HB Dog Beach with my daughter and then hanging out at the pool with my wife and daughter in PS :)

1000 swim
100 kick
1000 falcroms
5x100 IMs with 50 swim added on 10-15 sec
1000 pull
150 CD

4 PM

Road Bike (mod bike) 2:11:11 [3] 37.2 mi (17.0 mph)

mod bike