Training Log Archive: artsosa

long run, a little faster pace than last week and faster than the last 3hr run.




well once again, I start off slow and it it took me a good 45 min. to loosen up but then I felt much better. I was pretty much running in the 7:40 pace for the rest of the run. It is just that it always takes me time to either warm up or loosen up. But I ended it well. I never felt I was pushing the run and I did not fall apart. I did end up taking about 300 more calories(3 gel packs) more than I did last week and last week was only a 2:30 run. So I think that helped me from falling apart. I also finished strong with the last 1/2 mile at about 7min/mile pace in the low 150's and the last 1/4 or so at about 6:30 in the high 150's.

just a non stop swim before the bike, not sure about pace or distance as I wasn't counting laps.

well the bike today didn't start off great, it was o.k. at first not great but not bad. I went from the F.V. Costco to the Canyon and started looking for Scooter Strong, The Kid and the Dog. I got a flat right away changed it and kept looking, went to cooks came back up and saw Scooter and the Dog. Hooked up with them and went down to Scooters and headed back to the Canyon and climbed Silverado stopped up the store and fueled up. Well after that point I was pretty much on the gas at the 5+ hour mark I had my best 30min at 212W and 143 HR AVG. and also best 20min at 220W and 146 HR AVG. This is at 5+ hrs on the bike and after the swim I am pretty happy with that data. But somehow I keep getting a difference in times. My 705 did show 6:20 but I only show 6:10(after downloading). I am pretty sure it is because of the auto pause, when I stop at the lights, to refuel and at Scooters house. But hey I was supposed to ride 6:15 today not 6:10. I can't be cheating!!!

well the transition run, was not great. I didn't really run it hard. The perceived exertion was low but so was the pace. I keep on doing the same mistake on these long workouts. I keep taking off without any water or calories and I really start feeling it on the run. Today i was really feeling depleted and really thirsty and this was a short run. Man that long work out really dehydrates you and depletes you. Well from now on I think I will take a bottle with me even on these shorter transition runs(when they come after a very long bike or workout).

Well after last nights workout and having to go to LAX and pick up my cousins visiting in from Mexico City. I got very little sleep, their flight came in at 11:25 and by the time they had gotten through customs It was after 1am. Then I had to take them to my sisters. Well I got to bed at about 4am. that is why I had the late bike.


Ever since I switched my workouts to doing Big swim, speed run and weights on Wednesday my legs are always really tired on Thursday. So the Thursday ride has been suffering. But I think my running has slowly been improving.


Well today was no different, I get on the bike and my legs are really tired, and they slowly feel better. The watts never really felt as easy as they should. But at about the 1:30 mark I really felt better and pretty much was doing easy 200+W with the HR in the low 130's for the remainder of the ride. So even though I started off lousy I think I finished pretty strong.

easy recovery run on the grass at the park

legs were a little tired and took some time to loosen up. I felt good on the long intervals. I was working but not pushing to the limit as I don't want to get injured. I had my 310XT set up to auto lap every 1mile so It kind of messed me up. Know I know to just set it up to alert me on the 1 mile distance and not to auto lap on every mile. I was pretty much holding 6min mile pace, I thought that was good for the effort. I didn't look at HR or pace, I didn't want to force my self to run harder. I was just running a pace that I felt comfortable with.

Workout was as follows(no stopping): 10 Minute warmup, 4x15 second pickups with 10 second rest between. 2 minutes easy. 1x12 minute on 5 minute rest, 1x9 minute on rest of 3 minutes, 6x1 minute on rest of 30 seconds, 6x30 seconds on 15

weights, stretching and core