Training Log Archive: Zippy

Called out at 0230 for back up on a Tram-side rescue. Bill and the boys got the call for the rescue at 2030, geared up and rode the tram up at 2300-ish. Located the hikers around 0220, and hiked all the way out to the Idyllwild side. I picked them up at 0500 at Humber Park with Riv. SO and drove them all the way back to the tram.

A LONG night for the boys on the hill; Carl recorded 11 deg so probably single digits with the wind chill. Snow and ice on the trails. Hikers are lucky to be alive - from the looks of them, they would not have made it through the night in those conditions.

C • Wow 2

Tapped out of work at 1030, showered and crashed until 1:30, when maintenance called to see if they could do some work on the house. Lunched, let them finish up and hit this around 4:30.

Mod-easy on the 'mill. "Alpine Pass", AVS 7.2, Max elevation 5%. Started at 6.8, which was too slow, bumped it up to 7.5, which was too fast.

CTXC 60 min trainer ride. Two sets of 12 , first ones are around the :60 mark, second set, the intervals are longer. Off at 5, so no time to ride before dark, plus it was 30's and snowing all day. Legs a bit wonky from yesterday, phoned this in by the middle of the second set. Aiming for threshold power on the intervals.

VASA and Jungle Gym in the woodshed. Seriously.

VASA:
30 bilat
30 single arm swims
three times through

Jungle Gym (TRX copy):

Standing Roll out x 20
Side Plank (reach through, open to sky) x 15 ea side
Plank press-ups x 15 ea side
Overhead back extensions x 30

got too dark in the shed after work, so transitioned inside and did body weight only

forward lunges x 15 each leg
sprinter starts x 15 each leg more like a rear lunge with a leg lift
cross balance lunges x 15 each leg

Door to the shed doesn't latch so I was worried it would come loose at any time. Door to the closet gets installed Saturday so it should work better. Problem is the VASA is in the shed - think I'll screw the mounts into the door header for the shed.

Aerobic long run from the house, through the county park and then out and back on Toll Gate. COLD = 38 to start, "warmed up" to 40. Snow never showed up, more rain and cold weather on the way. Consuming mass quantities tomorrow. Mmmmm....

Mod from the house, through the County Park and playing on The Hub trails. Dropped left trail into the grotto, up the single to the "peak" back down and then all the way back up to the trail head. Up single track behind the school and down through the gulch. Found the single track connector back to the trail head and then back around the left trail - grotto loop.

Mellow miles letting the terrain dictate effort and keeping HR under LTHR. Fun.

Aerobic out and back from home, through the county park and then onto Toll Gate. Cooler this AM, wood smoke from people's homes settling in the valley. Didn't notice it too much until I got home and reeked like I was at a bonfire all night. Maybe time to switch up the route so I'm not sucking down soot and unburned hydrocarbons.

Walked 3, jogged to the turn at 17:30, then 8 x 20 sec strides with 40 sec jog recoveries. Started at the 19 min mark. Foot speed lacking = need to fix!

30 bilat
60 singles each arm

Thrice through. Faded to 30 singles after first set. Sets 2 and 3 were HARD; def. going to feel this tomorrow. This is probably all I can get in until after the first of the year swim-wise. Good news is it's only November.

Incline level 1, one band

Easy from the house, through the county campground and then out and back on Toll Gate. Walked 3 mins, jogged to the 15 min mark and then 2 x 2 min with 2 min recoveries. Avg 2 min pace 6:44-ish.