Training Log Archive: LiveWideLoveDeepIn the 20 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Event: Big Bear Paddlefest
Paddle (Mako6) 1:10:00 [5] 7.2 mi (9:43 / mi)
Felt kinda retarded last night and beat this a.m. Low sleep and a little dehydration.
10min WU, race then led out the stand up paddle races. Focus on form, Right shoulder not dragging, etc. Started out in lead pack behind FENN coach dragging sea weed and then moved around at about 1/4 of the way...counting strokes through island rocks and took the win by about 5 min. Stoked!
Legs are done and now back is quite trashed too. Solid day.
10min WU, race then led out the stand up paddle races. Focus on form, Right shoulder not dragging, etc. Started out in lead pack behind FENN coach dragging sea weed and then moved around at about 1/4 of the way...counting strokes through island rocks and took the win by about 5 min. Stoked!
Legs are done and now back is quite trashed too. Solid day.
MTN Bike (MootoX) 38:00 [3] 6.0 mi (9.5 mph)
Quick ride w/ Luke and M after the paddle race and before the shootout stage/awards. Greys peak single track. We headed back after 20min to make awards so guess on the time/distance. Luke rocked on. Fun trails and legs feeling pretty heavy starting with the climb.
Saturday Jul 11, 2009 #
Road Bike (F1C) 7:12:00 [4] 114.32 mi (15.9 mph)
weight:156lbs
I never planned on a ride like this today but wow.... 3rd time in my life going over 100 miles and it was a good one. Energy/power solid all day holding easy pace over 250w on the flats and 350-400w on the climbs. Worked on standing more climbing and resting behind the 6foot club at an easy 130w at times.
Home,Main,PCH,NC,Jeffery,IrvineBlvd,Bake,Portola,Canyon,Majeska,Canyon and back - Rode w/ Sean, Ryan, and picked up Jason in LF. "shelled"
Newport Cost PR 6:41@347watts (7:17@348 to Clancy mark), Majeska@562w, two repeats@ mile 94 up San J Hills @ 410w waiting in the back bay
Ride Time 6:15 - 222w norm - 3,715kJ
(most work so far w/ the PTap - previous was Palomar,ColeGrade@3,532jK)
Home,Main,PCH,NC,Jeffery,IrvineBlvd,Bake,Portola,Canyon,Majeska,Canyon and back - Rode w/ Sean, Ryan, and picked up Jason in LF. "shelled"
Newport Cost PR 6:41@347watts (7:17@348 to Clancy mark), Majeska@562w, two repeats@ mile 94 up San J Hills @ 410w waiting in the back bay
Ride Time 6:15 - 222w norm - 3,715kJ
(most work so far w/ the PTap - previous was Palomar,ColeGrade@3,532jK)
C • ride 5
Friday Jul 10, 2009 #
Swim (Laguna) 1:00:00 [3] 1.07 mi (56:04 / mi)
another swim at this perfect pool...lane to myself bronzing in the sun. RICE on the ankle and it only hurt w/ the butterfly sets.
300WU, 5x100IM@2min(~1:22), 200,300,200,300,100CD=1,900yds
Made it over the 1mile barrier! Swimming 2 days in a row felt good (16-17strokes)
300WU, 5x100IM@2min(~1:22), 200,300,200,300,100CD=1,900yds
Made it over the 1mile barrier! Swimming 2 days in a row felt good (16-17strokes)
Road Bike (B2) 2:10:11 [2] 41.4 mi (19.1 mph)
Home, PCH, Warner, BackB loop w/ Sean on the TT bike. 1st time on the bike since the Oceanside 70.3. Feels like I need to get a 10+mm shorter stem. Signed up for SB tri today.
204norm 1,401kJ
204norm 1,401kJ
Thursday Jul 9, 2009 #
Swim (Laguna) 1:00:00 [3] 1.07 mi (56:04 / mi)
weight:158lbs
Walked 40min to Starbucks from officr in the a.m.
Lunch swim - beautiful day and beautiful pool. Wanted to swim all day in the sun! Back still a bit sore and ankle feeling it a bit on kicks and pushing off of the wall. Still Slammed at work
500 WU, 10x50@1min, 3x200@4min, 300CD = 1,900yds (16-17strokes)
Lunch swim - beautiful day and beautiful pool. Wanted to swim all day in the sun! Back still a bit sore and ankle feeling it a bit on kicks and pushing off of the wall. Still Slammed at work
500 WU, 10x50@1min, 3x200@4min, 300CD = 1,900yds (16-17strokes)
Running (SalomonX) 45:00 6.0 mi (7:30 / mi) +402ft 7:03 / mi
I should have known better.... headed out to Peters Canyon Trail Run and ended up signing up 10min before the race. Dang...Glad I did. Ankle was pretty sore and I took it very easy on the downhills but it went away/numb after a few miles...probably helped to pace myself.
Previous PR was 6:45pace and ran a 32:18 / 6:28 pace / 6th overall. I am getting use to the effort @ "race pace" and it felt SO much easier than after the swim/bike to hit a solid pace. NEVER looked over my shoulder!
RICE RICE time now and a few hrs of work to get done tonight.
didnt wear watch - JHar - You get the elevation for the course?
(counter clock - first run in new shoes)
Previous PR was 6:45pace and ran a 32:18 / 6:28 pace / 6th overall. I am getting use to the effort @ "race pace" and it felt SO much easier than after the swim/bike to hit a solid pace. NEVER looked over my shoulder!
RICE RICE time now and a few hrs of work to get done tonight.
didnt wear watch - JHar - You get the elevation for the course?
(counter clock - first run in new shoes)
Wednesday Jul 8, 2009 #
MTN Bike (MootoX) 1:30:00 [3] 11.5 mi (7.7 mph)
El Moro Loop w/ Ryan. Feel like crap and SUPER stress/busy @ work. Got up at 3:30am to finish FW design and signed papers for the data center today in Anaheim before TAIS meeting. Stuffing calories like crazy and feel beat. Legs toasted on all climbs even at a slow pace. Just nice to get out and get oxygen
Running (SalomonX) 13:00 [1] 0.95 mi (13:41 / mi)
Tried to run even after 3rd dinner and working -12:30am now. Ankle is jacked and could not get it going so I shut it down. I had it pop again on Pauls carpet Sunday night and it did NOT hurt prior to that but now I have a sharp pain when trying to run. Rest it up and finish work tonight.
Tuesday Jul 7, 2009 #
Note
weight:157lbs (rest day)
soaking up the last 10 days of effort (41+hrs)... migration to a rest week next week and little volume this week. Big work week. Peters Canyon run Thur, Paddle race on Sun
Slater.2.3.1 just released!
Hoping to see version 3.0 by the end of summer ;-)
Slater.2.3.1 just released!
Hoping to see version 3.0 by the end of summer ;-)
Monday Jul 6, 2009 #
Paddle (Mako6) 57:30 [3] 5.48 mi (10:30 / mi)
Morning fartlek on BB lake -garage to rock pile cove and back- used Pauls super scooper quickblade paddle. thought that the twist would be too much but it was perfect and the deep scoop was pulling buckets. Headwind on the way out and some of the fastest speeds yet in the ski on the way back.
(1st time ever paddling more than 2x in a row or over 4x a week)
(1st time ever paddling more than 2x in a row or over 4x a week)
Road Bike (F1C) 2:05:35 [3] 42.17 mi (20.1 mph) +1333ft
Home unpack, slam 6 slices of pizza and transition to bike to ride with Sean for an AR (not active recovery but Ass Recking) ride
GW, PCH, BackB, Home -trying to hold down the pizza and suck wheel off of the doctor. Watts still showed a solid pace even in draft and I started feeling better by the time we hit Jamboree. 1bottle nuun, 1 GU on the way back.
226norm, 1,487kj (no major spikes over 330)
GW, PCH, BackB, Home -trying to hold down the pizza and suck wheel off of the doctor. Watts still showed a solid pace even in draft and I started feeling better by the time we hit Jamboree. 1bottle nuun, 1 GU on the way back.
226norm, 1,487kj (no major spikes over 330)
Sunday Jul 5, 2009 #
MTN Bike (MootoX) 4:25:00 [3] 35.87 mi (8.1 mph) +4800ft
Ride out of base camp to north side of lake - Gran?? peak, cougar crest, PCT sick sick trails with the gang. Solid tow for Monique and Lisa up some climbs and some all out efforts w/ Casey up front. Then absolute hammer fest on the way back w/ Paul and the gang on the road. 4-5max to failure efforts. Great times on the mountain and feeling super sore today
Swim (OpenWater) 30:00 [2] 0.8 mi (37:31 / mi)
Swim out from boat locker around two coves and switching w/ M in the paddle. Perfect sunset glass warm water - focus on Jessi 2stroke - jet arm out, pull in.
Paddle (Findesign) 20:00 [1] 0.5 mi (39:59 / mi)
Paddle while M did return swim. Legs in all "spear" catch focus only - one side at a time - good drill time and core is so frickin sore. Ankle is just about back to norm and feeling like nutrition is spot on. easy for a few days now
Saturday Jul 4, 2009 #
Paddle (Mako6) 1:23:00 [2] 4.98 mi (16:40 / mi)
early paddle on BB lake w/ the crew. Switched up and tried the glider and the boats. Good training tips and vids of everyone. Nice little chop and warm water
MTN Bike (MootoX) 4:32:00 [3] 22.0 mi (4.9 mph) +5173ft
Big group ride right out of team sole base camp into sick sick singletrack. Some solid efforts on the tow for monique and Lisa then margarita ville on the way back. . . hello july 4th
Running (Montrail H) 1:12:00 [3] 7.4 mi (9:44 / mi) +2064ft 7:42 / mi
solo euphoric run before din-din. Base camp, 1E01, Summit, Swtiz to Tiffs pad then up golf course to Big Bear resort, down fern trail and back. Ankle is much better but not 100%. Core, HipF and glutes really sore. Billy got me good and it was great to "feel" those muscles working today on the paddle/bike/run. Pushing up on 30hrs in the last 7 and feeling pretty darn good. Intensity pretty limited and just loving the company/trail.
Friday Jul 3, 2009 #
Paddle (Mako6) 50:00 [2] 3.56 mi (14:03 / mi)
windy/chop paddle on BigBear lake w/ M, J & P
MTN Bike (MootoX) 2:30:00 [4] 11.51 mi (4.6 mph) +3668ft
Ride from pad UP and over to pirates, fern trail and the back UP w/ Paul and me giving Mo some pushes back. Solid efforts before the downhill/sliding/over the bars action.
Total Time (h:m:s) 2:45:04 14:20 pace
Moving Time (h:m:s) 1:44:06 9:02 pace
Distance (mi ) 11.51
Moving Speed (mph) 6.6 avg. 32.3 max.
Elevation Gain (ft) +3,668 / -3,698
Total Time (h:m:s) 2:45:04 14:20 pace
Moving Time (h:m:s) 1:44:06 9:02 pace
Distance (mi ) 11.51
Moving Speed (mph) 6.6 avg. 32.3 max.
Elevation Gain (ft) +3,668 / -3,698
Strength (BillyBadAss) 1:00:00 [3]
hard CORE workout w/ Billy and the crew. OMG! I got my arsh kicked. Intensity off the carts and some insight to my weak core/butt/hip flexors/etc.
Thursday Jul 2, 2009 #
Note
Ankle still sore (not running just inflexible) that caused me to "overuse" my muscles that lift the my foot up. Noticed it just after the hour mark during the run and top muscles feel completely fatigued this a.m.
Need to get full flexibility/recovery before another effort like that.... Careful this weekend on it.
Need to get full flexibility/recovery before another effort like that.... Careful this weekend on it.
Swim (CDM-OpenWater) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
Ocean swim w/ OCtri group. water is cold! non-stop end to end (x2) by my self on the way out and drafting Jon on the way back each time. That dude is fast and I am loving locking in on a draft. Back muscles feeling strong holding a faster pace and feeling very comfortable in open water
Wednesday Jul 1, 2009 #
Swim (HB-HS) 55:00 [2] 1.0 mi (55:01 / mi)
weight:154lbs
300WU, 10x100@2min, 50drill/200/50drill, 100CD=1,700meters
Running (Montrail H) 1:13:00 [4] 8.75 mi (8:21 / mi) +1327ft 7:18 / mi
Horse Hills run w/ JHar. I was just thinking I need to run more/longer/steady... Much better with company. Solid pace and glad we took some liquids with us. Tried out HEED. Not bad and a good test for it.
Total Time (h:m:s) 1:13:47 8:26 pace
Moving Time (h:m:s) 1:12:19 8:16 pace
Distance (mi ) 8.75
Moving Speed (mph) 7.3 avg. 10.2 max.
Elevation Gain (ft) +1,327 / -1,330
Total Time (h:m:s) 1:13:47 8:26 pace
Moving Time (h:m:s) 1:12:19 8:16 pace
Distance (mi ) 8.75
Moving Speed (mph) 7.3 avg. 10.2 max.
Elevation Gain (ft) +1,327 / -1,330
Road Bike (F1C) 1:22:46 [3] 25.74 mi (18.7 mph) +1333ft
Local "spin" loop -warner,pch,sart w/ Jhar after run. Was set out for a spin-down but Dr. Dream Crusher had some appointments... Legs are feeling a bit loaded but not as bad as the L ankle.
Norm 203w, 816kj
Possible MONSTER weekend and possible project meltdown on hand if I dont rest it up. Driving to SD for meetings today.
Norm 203w, 816kj
Possible MONSTER weekend and possible project meltdown on hand if I dont rest it up. Driving to SD for meetings today.
Tuesday Jun 30, 2009 #
Paddle (Tango) 55:00 [2] 3.8 mi (14:28 / mi)
Lake Pyramid on the way home. Horrible wind on the way out but glad we had a push on the way back. Lower legs sore, quads and back pretty beat.
Think i need to create a new sport called pack/unpack. good to be home but i am already missing the trees
Think i need to create a new sport called pack/unpack. good to be home but i am already missing the trees
Road Bike (F1C) 1:55:00 [3] 39.0 mi (20.3 mph) +2333ft
quick ride before dark - racing the sun is fun.
home, pch, backbay loop - legs feeling so strong and snappy - so glad I went for a ride. Where were these legs on Saturday?? Going out for an easy ride but holding a solid pace to Jamboree (222w) blast off up J (peak 30sec@704w) and no problem holding north of 400 after all the stop lights and random sprints to the end of ride(more then a dozen spikes over 500). Wanted to ride all night.
260watts norm 1498kj
home, pch, backbay loop - legs feeling so strong and snappy - so glad I went for a ride. Where were these legs on Saturday?? Going out for an easy ride but holding a solid pace to Jamboree (222w) blast off up J (peak 30sec@704w) and no problem holding north of 400 after all the stop lights and random sprints to the end of ride(more then a dozen spikes over 500). Wanted to ride all night.
260watts norm 1498kj
Note
used tri shoes again because they were still on the road bike - NEED to dump these things... Feet numb a couple of small times but fell over at a light because i could not get my foot out and ended up ripping out 2 bolts from my right shoe. Cleat held for the ride home but one more reason to not use them.
Monday Jun 29, 2009 #
Trek (Montrail Hardrocks) 5:10:00 [2] 14.03 mi (22:06 / mi) +8379ft 14:07 / mi
Desolation Wilderness hike from Bayview campground. slow and steady
Velma Lakes, Fontanills lake , Dicks lake and back around and down. Beautiful day.
Summary Data
Total Time (h:m:s) 5:51:51 25:05 pace
Moving Time (h:m:s) 5:06:03 21:49 pace
Distance (mi ) 14.03
Moving Speed (mph) 2.7 avg. 9.0 max.
Elevation Gain (ft) +8,379 / -8,409
kickin it in Mammy now and making plans for tomorrow...
Velma Lakes, Fontanills lake , Dicks lake and back around and down. Beautiful day.
Summary Data
Total Time (h:m:s) 5:51:51 25:05 pace
Moving Time (h:m:s) 5:06:03 21:49 pace
Distance (mi ) 14.03
Moving Speed (mph) 2.7 avg. 9.0 max.
Elevation Gain (ft) +8,379 / -8,409
kickin it in Mammy now and making plans for tomorrow...
C • geez 2
Sunday Jun 28, 2009 #
Paddle (Tango) 4:40:00 [2] 20.61 mi (13:35 / mi)
Good stop @ Damn café then Meeks point paddle down to Anchorage Harbor (8mi/2hr -15min stop) then lunch @ Baldwin beach and a loop thru Emerald bay (3hr) and back up to XXX (4hr) and home.
Slight wind and chop on the way back?just enough to keep it fun. Monique is a machine! doubled her previous longest paddle. Avg just under 5mi/hr in motion finished at about 4pm
Summary Data
Total Time (h:m:s) 5:19:35 15:30 pace
Moving Time (h:m:s) 4:30:27 13:07 pace
Distance (mi ) 20.61
Moving Speed (mph) 4.6 avg. 8.1 max.
Elevation Gain (ft) +0 / -0
Temperature (°F) 78.2°F avg. 80.6°F high
Wind Speed ( mph) NNE 5.4 avg. NNE 8.1 max.
Slight wind and chop on the way back?just enough to keep it fun. Monique is a machine! doubled her previous longest paddle. Avg just under 5mi/hr in motion finished at about 4pm
Summary Data
Total Time (h:m:s) 5:19:35 15:30 pace
Moving Time (h:m:s) 4:30:27 13:07 pace
Distance (mi ) 20.61
Moving Speed (mph) 4.6 avg. 8.1 max.
Elevation Gain (ft) +0 / -0
Temperature (°F) 78.2°F avg. 80.6°F high
Wind Speed ( mph) NNE 5.4 avg. NNE 8.1 max.
MTN Bike (MootoX) 1:40:00 [2] 14.96 mi (9.0 mph) +3137ft
Lunch then on the bikes around Fallen Leaf Lake on some sick single track - bike path back up and over to Keys for some burritos to stuff in our pockets and keep us warm for the ride back. Killer night, warm, calm
Summary Data
Total Time (h:m:s) 2:01:47 8:08 pace
Moving Time (h:m:s) 1:33:43 6:15 pace
Distance (mi ) 14.96
Moving Speed (mph) 9.6 avg. 22.5 max.
Elevation Gain (ft) +3,137 / -3,151
Summary Data
Total Time (h:m:s) 2:01:47 8:08 pace
Moving Time (h:m:s) 1:33:43 6:15 pace
Distance (mi ) 14.96
Moving Speed (mph) 9.6 avg. 22.5 max.
Elevation Gain (ft) +3,137 / -3,151
Saturday Jun 27, 2009 #
Event: XTERRA Tahoe City
Swim (OpenWater) 45:00 [4] 1.0 mi (45:01 / mi)
start delay 20min+ -shallow water-Super CLEAR! Started w/ lead pack and could not get feet to 1st b. good draft after
MTN Bike (MootoX) 2:00:00 [5] 23.0 mi (11.5 mph) +3500ft
Noticeable fatigue in legs from out of T1 ? Entire ride felt like I was ?just making it? maybe NC repeats or Nyse climb? Didn?t warmup because check-in/transition staging so maybe that? Never tightened shoes.
1st noticed that I couldn?t stand climbing on NC, then on Nyse and it was not going to happen in the race. Not sure what the limiter is but not even 3 rotations? Standing repeats on the calendar.
1st noticed that I couldn?t stand climbing on NC, then on Nyse and it was not going to happen in the race. Not sure what the limiter is but not even 3 rotations? Standing repeats on the calendar.
Running (Montrail Hardrocks) 1:00:00 [5] 6.5 mi (9:14 / mi) +1700ft 7:24 / mi
Run was tough out of T2 all UP then all DOWN. Run was solid and I didn?t look over my shoulder?didn?t get passed. Solid all the way.
1st place AG, 7th OA
1st place AG, 7th OA
Friday Jun 26, 2009 #
Road Bike (F1C) 1:02:00 [1] 14.8 mi (14.3 mph)
EARLY local loop w/ M, Heidi and K. I dont think i woke up till mile 8 and easy drafting most of the ride. Glad it got me out of bed.
111avg watts - 385kj
111avg watts - 385kj
Thursday Jun 25, 2009 #
Running (Montrail Hardrocks) 40:00 [3] 3.5 mi (11:26 / mi) +133ft 11:02 / mi
weight:156lbs
HourseHills run w/ Monique in the morning. Ankle was a little tight/sensitive in the first few but felt better after a good warmup. A few quick efforts but nice and short.
Note
drove over to HB HS to swim but construction in progress... Was going to swim @ 24 but ate all of Heidi's cookies and some gram crackers and icing...ahh. Couch time.
Wednesday Jun 24, 2009 #
MTN Bike (Alma) 2:00:00 [3] 13.7 mi (6.8 mph)
Aliso w/ Monique, Karen, Jordan and Paul on the Alma...YES!!! Rebirth! LOVE that bike! Had to wear my road tri shoes and slap it together before the ride
Super fun day and easy pace until we had an effort back to the cars UP Nyse (6:55 / 6mph) from PCH. About 28min pushing but the rest mellow.
Super fun day and easy pace until we had an effort back to the cars UP Nyse (6:55 / 6mph) from PCH. About 28min pushing but the rest mellow.
Swim (OpenWater) 38:00 [2] 1.0 mi (38:00 / mi)
Back Bay swim on the way home. Across and a run around the bench before swim back x 2. Stroke feeling solid and good glide-suit feels like skin. Feeling out the ankle on the run...almost there. Tomorrow I run.
Tuesday Jun 23, 2009 #
Paddle (Mako6) 1:02:00 [2] 5.7 mi (10:53 / mi)
weight:157lbs
morning paddle - HH from the beach off Davenport -
Cool spot and perfect little 1.33 mile loop around the first island for a baseline...wish i would have got a split in the beginning of the year. Once around as warmup@steady(12:42-counterclock) and then again at the end of paddle with a hard effort(11:57-clockwise).
Slight wind - last few paddles have been in the double - ski feels fast!
Cool spot and perfect little 1.33 mile loop around the first island for a baseline...wish i would have got a split in the beginning of the year. Once around as warmup@steady(12:42-counterclock) and then again at the end of paddle with a hard effort(11:57-clockwise).
Slight wind - last few paddles have been in the double - ski feels fast!
Road Bike (F1C) 2:04:00 [4] 29.0 mi (14.0 mph)
NC Repeats w/ Monique - Had to use tri shoes (Moots and shoes still in AR)
3rd time doing hill intervals - I like these and can see how they make you fast.... Hopefully I didnt blow up too much for the wkend but should start once a week. Need to check recovery time/day for next session
Tried to keep it around 320 on NC and was perfect pace/effort. Work to keep it there but no blow up and back down. Started from BackB hotel again but this time did NC and Vista Ridge
NC 6:59min@320 / VR 3:32min@339
NC 6:58min@322 / VR 3:27min@350
w/ Monique up / VR 3:27min@352 (started hard 1:20@388)
Standing to Ridge Park 40sec@529
145avg watts - 1034kj
3rd time doing hill intervals - I like these and can see how they make you fast.... Hopefully I didnt blow up too much for the wkend but should start once a week. Need to check recovery time/day for next session
Tried to keep it around 320 on NC and was perfect pace/effort. Work to keep it there but no blow up and back down. Started from BackB hotel again but this time did NC and Vista Ridge
NC 6:59min@320 / VR 3:32min@339
NC 6:58min@322 / VR 3:27min@350
w/ Monique up / VR 3:27min@352 (started hard 1:20@388)
Standing to Ridge Park 40sec@529
145avg watts - 1034kj
Paddle (Standup / Mako6) 40:00 [1] 2.6 mi (15:23 / mi)
Fun paddle session in HH w/ Monique, Karen, Paul and Jordan. Good times. One lap around island on the stand up and then some switching around in the boats before BBQ and slumber party