Training Log Archive: artsosa

El Morro long run 2,086ft of climbing.




did my regular El Morro loop 9.25 miles in the fastest time ever 1:21 and I wasn't trying to push the pace. Then did an out and back. legs were feeling a little tired on the steep climbing. All steep climbing was done walking to keep Hr in check. I finished he last climb on the extra out and back strong and let the HR drift. All in all my best El Morro run yet. climbed over 2K on the loop. I am ready to race!

Swam at the Balboa Bay Club with Chad and Kurt. I was feeling a little tired early in the morning. My back and chore was pretty tired from doing all the speed work yesterday on Fast Friday, I guess I am swimming properly since I did feel my core muscles as well. I didn't swim very hard and did some drill work.

The bike went well Rode with Kurt and Chad. Rode from Chad's house to Oceanside and back. Then I hit up Newport Coast and Vista Ridge and headed home. The ride was supposed to be 5:15 but the computer was not turned on for about 20min or so. We were flying heading down to Oside and also coming back. Lost time on the Big Climbs at the end but I felt good and HR was in check with good watts climbing. I did finish off the climb with 450+W effort towards the summit of Vista Ridge and let the Hr drift as I knew all my climbing was done. Kurt really loves to attack the small climbs. I was pretty much hitting all the short climbs at 400+W just to try to stay with Kurt and Chad.



Entire workout (191 watts):
Duration: 4:51:06 (6:20:23)
Work: 3290 kJ
TSS: 269.9 (intensity factor 0.751)
Norm Power: 225
VI: 1.18
Pw:HR: 3.54%
Pa:HR: 11.16%
Distance: 94.1 mi
Elevation Gain: 4938 ft
Elevation Loss: 4955 ft
Grade: -0.0 % (-17 ft)
Min Max Avg
Power: 0 653 191 watts
Heart Rate: 46 158 126 bpm
Cadence: 15 113 78 rpm
Speed: 0 42.1 19.4 mph
Pace 1:26 0:00 3:06 min/mi
Altitude: 8 1089 170 ft
Crank Torque: 0 782 209 lb-in

100 w/u

100,75,50,25 x4( mixed up as kicking, smooth and one fast rotating)

125 fast

fast 50 w/fins at :28

easy 100

then about 10x50 on terminator Count down, you count down time and everybody goes on their 50 time until there is no one left.

easy 100

5x100

2x50, 2x25(25's fast on the way up and 50's fast on the way down) with fins.

4x50,4x25

6x50,6x25

6x50,6x25

4x50,4x25

2x50,2x25



I think I did more swimming in the morning set seems too short.

well today I wasn't feeling all that great. I think it was from that damned chlorine poisoning I got yesterday. The pool had so much chlorine in it yesterday I was feeling sick all day yesterday. I was in the pool for almost 2hrs. My mouth was so dry I drank the entire water bottle and was still feeling thirsty. when I got out of the pool I had a runny nose for the rest of the day. After work I went home and took some benedrill. I went to sleep at 8:30pm and woke up at 3:30am, back to sleep woke up at 5:30 back to sleep woke up at 7:30 and slowly started to get up. I was still some what congested from the chlorine. took some more allergy medicine and hit the run. I notice the HR was a little high at first but it seemed to settle down a little bit as the workout went on.

All in all not a bad run at all.

workout was as follows: 10 Minute warmup, 4x100 pickups w/ 100 jog recovery. 400 easy. 3x1600, recovery half the time it took you to do the interval. 2 minute easy jog. 8x100 on infield grass with 10 second recovery. Warm down 10 minutes.

started sub 6 and kept increasing the pace every mile. finished the 100's at sub 5min pace

Well the moderate bike is another story after the run I was feeling tired and sluggish maybe even drowsy I think it was the allergy medication. Got on the bike and just decided to do it at just above my floor HR of 119. I was just out there trying to get the time in that is all. The HR was all over the place for the first 20min or so and was all over the place reading in the 200+ range.



Entire workout (156 watts):

Duration: 2:58:30

Work: 1557 kJ

TSS: 96.5 (intensity factor 0.591)

Norm Power: 177

VI: 1.13

Pw:HR: 0.61%

Pa:HR: 2.35%

Distance: 49.593 mi

Elevation Gain: 1610 ft

Elevation Loss: 1716 ft

Grade: -0.0 % (-106 ft)

Min Max Avg

Power: 0 383 156 watts

Heart Rate: 81 236 118 bpm

Cadence: 16 105 69 rpm

Speed: 0 41 17.9 mph

Pace 1:28 0:00 3:21 min/mi

Altitude: 30 620 306 ft

Crank Torque: 0 603 192 lb-in

300

main set on 1:30 interval

4x100, 400

3x100, 300

2x100, 200

same set but with paddles on 1:25

2x100, 200

3x100, 300

4x100, 400

200

main set on 1:30 interval

4x100, 400

3x100, 300

2x100, 200

200

well for some reason or another my legs were really tired this morning. I thought I was going to have a really good speed bike session but that was not the case. Maybe all the training post Aquabike has really tired my legs out. Oh well I just have to make it through this weekend and then I will start to taper.

Workout was as follows: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. (2x2 minutes on 15 seconds rest,1x12 minutes on 2.5 minutes rest)X2. Warm down 15 minutes spinning easy.



couldn't push any watts at all the 12min were at 250W Avg and HR was 146 AVG. I actually think that the 157HR reading is an error as it occurred during my easy warm up. Leg were just tired but HR was low, never felt like I was breathing hard at all. I honestly didn't even want to ride. Even the warm up didn't go well at all. As can be seen by the low AVG W for the entire ride and the low AVG speed. I pretty much didn't have any legs on the bike today.



Entire workout (147 watts):

Duration: 2:05:20

Work: 1030 kJ

TSS: 73.1 (intensity factor 0.613)

Norm Power: 184

VI: 1.25

Pw:HR: -5.01%

Pa:HR: 4.14%

Distance: 32.951 mi

Elevation Gain: 982 ft

Elevation Loss: 999 ft

Grade: -0.0 % (-17 ft)

Min Max Avg

Power: 0 435 147 watts

Heart Rate: 67 157 112 bpm

Cadence: 16 126 69 rpm

Speed: 0.1 53.3 16.9 mph

Pace 1:08 965:36 3:33 min/mi

Altitude: 125 387 246 ft

Crank Torque: 0 557 178 lb-in

The moderate run started off the same. Legs felt tired and I started running really easy at about 9min pace. I picked it up slightly at the 1mile mark but still feeling the legs. at about the 1/2 point I stopped and took in some fluids and calories and felt a little better and came home at about sub 8min pace with a very low HR in the mid 120's. I was happy with that.

swim started off o.k. but the 2nd hour went way better. I think that I am still over rotating. If I think that I am swimming flat I swim much faster. reality is not perception when it comes to my swimming. Ended up doing 1:18 pace for the 400.



3x100, 200

3x150, 300

3x200, 400

3x150, 300(drills and free for the 150 and pull 300)

3x100, 200(drills and free for the 100 and pull 200)

3x100, 200

3x150, 300

3x200, 200





easy recovery ride, Hr was reading all over the place. Pretty much just very mellow and just talking with Art Rice and Kerry. To back bay and to Bay Shores and back.

Entire workout (108 watts):

Duration: 1:46:46 (1:55:07)

Work: 681 kJ

TSS: 32 (intensity factor 0.426)

Norm Power: 128

VI: 1.19

Pw:HR: -44.63%

Pa:HR: -44.66%

Distance: 26.749 mi

Elevation Gain: 777 ft

Elevation Loss: 794 ft

Grade: -0.0 % (-17 ft)

Min Max Avg

Power: 0 396 108 watts

Heart Rate: 61 202 115 bpm

Cadence: 16 101 65 rpm

Speed: 0 32 15.0 mph

Pace 1:52 0:00 3:60 min/mi

Altitude: -68 68 -35 ft

Crank Torque: 0 615 137 lb-in