Training Log Archive: artsosa

open water swimming at Naples with Greg. I took the Garmin 310Xt out there and swam with it. this pace seems way too fast, even with the wetsuit and Salt water, maybe when we were swimming with the current as I noticed we were going really fast.

Warm up: first part was .23 miles and about 6 minutes or so. the extra time was when we took a little break to check the split and decide what we were going to do.

http://connect.garmin.com/activity/45709101

After the warm up we then pretty much just continued swimming. It shows 51minutes and 2.86 miles. we did have some current and it is salt water but it seems like a lot of distance. it is very calm and no waves. But I just don't think I was swimming that fast. I know I am no Scooter Phelps!



http://connect.garmin.com/activity/45709111

The bike: After swimming with Greg we went up the San Gabriel River Bike Trail it very clean and most of it is very smooth. It is narrower than the Santa Ana River trail but I think there was less people on this trail. We made it all the way out to the 210 and turned around and came back. very windy.


Entire workout (195 watts):
Duration: 2:38:02 (2:43:15)
Work: 1845 kJ
TSS: 150 (intensity factor 0.756)
Norm Power: 219
VI: 1.12
Pw:HR: 6.33%
Pa:HR: 4.05%
Distance: 52.658 mi
Elevation Gain: 1630 ft
Elevation Loss: 1637 ft
Grade: -0.0 % (-8 ft)
Min Max Avg
Power: 0 573 195 watts
Heart Rate: 88 158 135 bpm
Cadence: 18 112 79 rpm
Speed: 0 56.4 20.0 mph
Pace 1:04 0:00 3:00 min/mi
Altitude: 64 606 288 ft
Crank Torque: 0 1036 210 lb-in



http://connect.garmin.com/activity/45714431

peters canyon 829ft of climbing, ran at 2pm so that I could run in the heat. Just in case it gets hot at IMC




This one was for , "The Kid". Did Peters from Pioneer. Up main trail around the lake and then up the biggest hill and came down all the ridges then back up the main trail and back to the car.



http://connect.garmin.com/activity/45535974

this was not a brick but I just did it so that I could do a little running in the heat. It has not been hot all summer long, well at least not for my runs. I have been trying to run a little later to get some heat in case it is hot at IMC.

NWHS to Santiago Canyon to Silverado and then Portola Hill repeats.


http://connect.garmin.com/activity/45364656


Entire workout (173 watts):
Duration: 3:26:53 (3:35:12)
Work: 2139 kJ
TSS: 174.1 (intensity factor 0.713)
Norm Power: 207
VI: 1.19
Pw:HR: 11.59%
Pa:HR: -15.3%
Distance: 60.671 mi
Elevation Gain: 4363 ft
Elevation Loss: 4340 ft
Grade: 0.0 % (23 ft)
Min Max Avg
Power: 0 685 173 watts
Heart Rate: 76 153 126 bpm
Cadence: 19 109 72 rpm
Speed: 0 44.4 17.6 mph
Pace 1:21 0:00 3:25 min/mi
Altitude: 467 2086 1188 ft
Crank Torque: 0 651 208 lb-in

Taper day off today. Went to get the tires glued on the new Bontragers 6.5(front) & 9.0(rear) Tubulars.

150 w/u
6x400 as 4x25,4x50,4x25;400,4x25,4x50,4x25;400,4x100, 400,

w/d 150

Portola Repeats

15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 3x5 min with 2 minutes rest between. Warm down 15 minutes

The climb was actually a little short of 5min and the descend was just a little longer than 2 min.

Intervals were not too bad, did 299W, 300W and 310W on the last one. All in the aeroposition. I was trying to hold 300W but by the last one I felt I could push more watts. So towards the end I ended up pushing 360W and managed to get the Avg up just a little.


Entire workout (131 watts):
Duration: 1:11:52 (1:14:00)
Work: 558 kJ
TSS: 64.2 (intensity factor 0.736)
Norm Power: 213
VI: 1.63
Pw:HR: 22.72%
Pa:HR: 4.17%
Distance: 18.112 mi
Elevation Gain: 1408 ft
Elevation Loss: 1428 ft
Grade: -0.0 % (-19 ft)
Min Max Avg
Power: 0 490 131 watts
Heart Rate: 72 174 119 bpm
Cadence: 18 99 68 rpm
Speed: 0 32.6 15.1 mph
Pace 1:50 0:00 3:58 min/mi
Altitude: 402 834 597 ft
Crank Torque: 0 554 158 lb-in


http://connect.garmin.com/activity/45091189

C • for petes sake... 4

run intervals:

10 Minute warmup, 4x100 pickukps w/ 100 jog recovery. 400 easy. 1x4000 accelerate on the straights, jog easy on the curves. Warm down 10 minutes.

I didn't go too hard as I felt a little tightness on my first acceleration.


http://connect.garmin.com/activity/45162197

A day off!!!

Finally got a day off and it didn't come too soon.

I tried out Larry's Thule 699 Bike Case and it is nice. It is perhaps the best clamshell case I have ever seen or used.

Everything seems to fit well.

C • bike case 2

easy ride up Jamboree x2

http://connect.garmin.com/activity/44831142


Entire workout (119 watts):
Duration: 1:16:49 (1:19:23)
Work: 542 kJ
TSS: 35.3 (intensity factor 0.528)
Norm Power: 153
VI: 1.29
Pw:HR: -14.93%
Pa:HR: -5.82%
Distance: 19.085 mi
Elevation Gain: 1284 ft
Elevation Loss: 1266 ft
Grade: 0.0 % (18 ft)
Min Max Avg
Power: 0 466 119 watts
Heart Rate: 62 126 98 bpm
Cadence: 19 104 69 rpm
Speed: 0.1 35.9 14.9 mph
Pace 1:40 965:36 4:01 min/mi
Altitude: 380 786 587 ft
Crank Torque: 0 820 148 lb-in