Training Log Archive: gregorysorensen

Epic Ride today. First time riding from my pad in Seal Beach to Crystal Lake. Weather was perfect, once I got to Azusa Canyon the clouds became broken with some sun poking through. I did not realize how beautiful this ride is looking at the lakes and dams along the climb. Once I got past East Fork Rd I hardly saw a car, the road was closed a few miles ahead, which I saw a few bike riders coming back down the mountain and asked them if the Crystal Lake Cafe was open, so I headed-up. I saw a guy walking his bike about 4 miles from where the gate was closed, he had a flat tire and I gave him one of my spare tubes, which was cool so he was good to go. Once I got to the switch back in got a little cooler but all in all was perfect. I finally got to the Cafe where there was some maintenance guy working at the Cafe. The owner was gone, but the maintenance guy gave me a hamburger and a soda to wash in down. I tried to pay for it with my atm card but he did not know how to work the register so he told me to pay next time I came up. I brought my backpack and thank god I brought a few extra cliff bars and most importantly my jacket, coming down was cold, I did not take off my jacket until I got back on the San Gabe Trail and then booked it home. My Pioneer Power Meter conked out on me coming back with about 20-25 miles left in ride so I was not able to gather my data. I pulled on my data from my Garmin Fenix 3 Watch. 6,891 ft

C • epic 3

Seal Beach to Turnbull Cyn, up and over X2, about 3k of climbing in 12 miles. Will try and run easy tomorrow, the hamstring is feeling better but not where it needs to be.

Riding Time
:
3:33:53
Elapsed Time
:
3:40:47
Distance
:
62.41 [mi]
Elevation Gain
:
3043.3 [ft]
Elevation Loss
:
3064.0 [ft]
TSS™
:
32.7
IF™
:
0.30
Interval Intensity
:
27.6 [%]
Work
:
2600.9 [kJ]
Max. Cadence
:
106.0 [rpm]
Avg. Cadence
:
71.0 [rpm]
Max. Speed
:
32.9 [mph]
Avg. Speed
:
17.3 [mph]
Max. Heart Rate
:
163 [bpm]
Avg. Heart Rate
:
141 [bpm]
Max. Pedaling Power
:
674.2 [W]
Avg. Pedaling Power
:
202.7 [W
NP™
:
227.2 [W]
Max. Grade
:
10.9 [%]

1000 wu
5x200s on 2:50 with fins & paddles
5x100 IM on 10 sec rest
500 pull tempo
500 one arm drills

1 minutes leg drills

chest, arms, shoulders, lots stretching, planks, other core exercises

Hamstring is getting better

20 min WU
15x1 min efforts on 30 sec recovery
5 min mod
10x30 second efforts on 10 sec recovery
last 30 min mod pace

TSS™
:
12.3
IF™
:
0.29
Interval Intensity
:
25.9 [%]
Work
:
1121.7 [kJ]
Max. Cadence
:
97.0 [rpm]
Avg. Cadence
:
86.1 [rpm]
Max. Speed
:
23.2 [mph]
Avg. Speed
:
20.0 [mph]
Max. Heart Rate
:
157 [bpm]
Avg. Heart Rate
:
139 [bpm]
Max. Pedaling Power
:
336.5 [W]
Avg. Pedaling Power
:
207.0 [W]
NP™
:
214.0 [W]

Legs tired, pool was cold, the heater was either turned down or off, could not warm-up, shitters!!!!

1000 wu
500 kick
1000 pull
1000 swim fins
250 pull

Mod bike, hamstring little better

Easy run, shut it down after 30 min, left hamstring starting to bug

C • lay off the running 2

legs, back, core, stretching

dropped weight down as strength was not there, added planks to core 5x2 min between sets

Mod bike