Training Log Archive: artsosa

11:52 AM

long run El Morro/Crystal Cove total elevation 2287!


did my regular El Morro loop did it faster than ever without even trying.(as evidence by the low HR/effort) Then did another out and back toward PCH and back up.

climbed 2287ft for The Kid! :-)

http://connect.garmin.com/activity/43734988

But man are my forefoot spots sore from all the running I did this week. I got hot spots there yesterday on the long bike and it was painful the last hour +. They didn't bother me on the transition run, but they bothered me today the entire run and it was all trails.

Well at least I guess I am running well since it is the forefoot that is sore from all the striking.

C • YES! 2

Hr was very low as I wasn't feeling well at all.

well the day didn't start off too well. I woke up early and was going to have a bagel or at least half of one before my swim and big workout today. I got up early and had 1/2 a bagel and was planning on having the other half before I left. Well after about 20min. I got an upset stomach. I had to go to the bathroom about 2 times before I left. arriving at Northwood I had to go again. It didn't seem to bother me in the pool at all. I had a really good swim today. I was holding an interval of 1:20(pulling) for the last set of broken 1200's, I was coming in at about the 1:10's for 2x200, 4x100, 8x50

The bike started off well, I went riding with Slater and Monique for a little bit and Jeff joined us on the way to his house. Then Slater wasn't feeling it either and I rode by my self until I found Chad, Kurt and Sean, we climbed Silverado and saw QB. rode with them for about 1hr and then found Slater again. I had a refuel break with Chad and the crew. At that point he gave me some Gleukos sports drink, and I had already been drinking infinit and some Powerbar Ironman formula(to get used to it because I think that is what they will have on the course at IMC). Well from then on my stomach was feeling upset. Not sure if it was the mixing off all the different sports drinks or if it was just from food poisoning from eating the bagel in the morning.

After this I just felt bloated and it seemed very uncomfortable to be in the aeroposition. Slater felt a little better later on so he was pushing it here and there. But I was not feeling good. We then found Max and I kind of just rode at his easy recovery pace and tried to get the entire saddle time in.

The transition run well I got ready to run ran about 1minute and had to run straight to the bathroom. Good thing they had a swim meet at NWHS, as I ran to the bathroom and must have been in there for 10minutes. I got out and felt like a champ! I started running and the running felt really easy. I thought I had a really good transition run, I threw in hill work for The Kid!

it is now almost 10pm and I still have an upset stomach I hope I can run tomorrow.

Entire workout (162 watts):
Duration: 6:16:38 (7:18:59)
Work: 3625 kJ
TSS: 294.4 (intensity factor 0.689)
Norm Power: 193
VI: 1.19
Pw:HR: 9.31%
Pa:HR: -7.76%
Distance: 109.006 mi
Elevation Gain: 6787 ft
Elevation Loss: 6788 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 0 569 162 watts
Heart Rate: 74 155 120 bpm
Cadence: 17 129 71 rpm
Speed: 0 50 17.3 mph
Pace 1:12 0:00 3:28 min/mi
Altitude: 100 1937 712 ft
Crank Torque: 0 739 196 lb-in


http://connect.garmin.com/activity/43583408

transition run with hill work, finished off at close to 6min mile pace. felt really good!


transition run:

http://connect.garmin.com/activity/43581766

missed the warm up

350
8x25 & 100
6x25 & 100(back)
4x25 ^ 100(fly)
150,100,50 & easy 50(X3)
3x50(free and back)
500
15x100(pulling 5@1:30, 5@1:25, 5@1:20)

no cool down.

easy recover run on grass, Hr was not working correctly at beginning

moderate bike 120-140bpm

man oh man, legs were extremely tired this morning and they really never loosened up. I was supposed to maintain 120-140bpm, and I was just over the 120bpm mark, but with cruising and coasting it would drop down right away. Legs were just shot from the previous 3 days of running.

had a good swim at least in the morning the swim went well at a very fast pace!




NOVA Master
NHS - Short Course

WARM-UP
200 Free
500 as 25LA/25RA/50 Swim

MAIN SET
5x100
2x250
1x500
500 Pull
2x250 pull
5x100 Pull
300
500 as 25LA/25RA/50 Swim (missed a 50)
5x100
2x250 (missed a 150 total)
1x500(Scooter laped me 50)
500 Pull
5x100 Pull
3x50 as Back/Breast
150 Free

legs felt very tired today 3rd straight day of running. I didn't look at hr during workout but I knew it didn't get up very high.

run workout:

10 Minute warmup, 4x100 pickups w/ 100 jog recovery. 400 easy. 1x800, 1x1600, 2x800, 4x200, recovery half the time it took you to do the interval. Warm down 10 minutes.

was worried about the legs on the bike today because of the long run yesterday. The bike went well.

I could have went a little harder.

workout was as follows:

15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 5x2 min on 30 seconds rest, 4x3 minutes on 1.5 minutes rest, 1x6 minute on 30 seconds rest, 3x1 minute on 1 minute rest. Warm down 15 minutes spinning easy.


http://connect.garmin.com/activity/43028098

Entire workout (179 watts):
Duration: 1:21:28 (1:22:34)
Work: 872 kJ
TSS: 94.5 (intensity factor 0.835)
Norm Power: 234
VI: 1.31
Pw:HR: 14.7%
Pa:HR: 7.91%
Distance: 25.37 mi
Elevation Gain: 949 ft
Elevation Loss: 943 ft
Grade: 0.0 % (6 ft)
Min Max Avg
Power: 0 565 179 watts
Heart Rate: 65 166 128 bpm
Cadence: 18 110 76 rpm
Speed: 0 35 18.6 mph
Pace 1:43 0:00 3:13 min/mi
Altitude: 177 262 220 ft
Crank Torque: 0 653 196 lb-in

this was not a brick, but it ended up being a death march. I really felt the long run from yesterday and the intervals on the bike today didn't help at all.

death march:

http://connect.garmin.com/activity/43026488

legs were shot and I was going to bag the workout.

well I was tired from the long trip back yesterday and feeling lazy. I was surprised that once I warmed up the pace came and I actually ran faster than the week before. I finished it strong with about sub 7:30 pace the last bit.


http://connect.garmin.com/activity/42894025