Training Log: DARTySouth

In the last 7 days:

activity	#	time	miles		km		climb
Bike	3	7:30:30	88.8	(5:04)	142.91	(3:09)	2930
Run	3	3:43:38	28.9	(7:44)	46.51	(4:48)	330
Paddle	1	1:00:00	5.43	(11:02)	8.74	(6:51)
Total	7	12:14:08	123.13	(5:57)	198.16	(3:42)	3260

3:10

0:00

Thursday Sep 4
	Bike (MTB) 3:10:30 [3]30.8 mi (6:11 / mi) +1300m 3:24 / km

	5 Fingers of Death...all 5. Made it home in about 2:50, added on an out and back on the fire road parallel to Alicia pkwy. Home-Wood Cyn-Aliso Cyn- Cholla climb, traverse to Lynx Descend and Ascend Lynx traverse to Rock-It Descend and ascend Rock-It traverse to Mathis Cyn descend and ascend Mathis traverse to Top of The World, refill water/nuun/Vitargo traverse Laguna Alta to top of Meadows descend and ascend Meadows..(nice n' grippy today) traverse Laguna Alta back to TOTW/Ridge (7:30, dark now) Follow ridge back to top of Cholla Descend Cholla, take Wood cyn/aliso cyn home, added out and back. 3800' of climbing, but 90% steep technical switchbacks. Great Moab training day. Kept HR in check, focused on staying Steady. Still, HR crept over 160 on most technical climbs. Every time I dabbed, I noticed that my HR was redlined. need to work on those sections/weaknesses in my game. Overall, a BAMF ride.
Wednesday Sep 3
	Run 1:21:00 [3]10.4 mi (7:46 / mi) +200m 4:34 / km
	ahr:146
	counterclockwise backbay loop 150hr cap, RPE Easy/Low Steady focus on cadence/posture 85 and humid...felt hotter.
	Paddle 1:00:00 [3]5.43 mi (11:03 / mi)

	NAC Balboa loop paddled the P.O.S. beater plastic ski. easy to steady. fought the tide, just focused on stroke.
Tuesday Sep 2
	Bike 1:55:00 [3]34.0 mi (3:22 / mi) +710m 1:58 / km
	slept:9.0
	NAC-Newport Coast cul de sac and back. did lower climb in 9:35, hr cap 150, felt easy. good progress.
	Run 59:38 [3]8.0 mi (7:27 / mi)

	Newport Penninsula-Huntington Beach Pier and back. Totally flat except 10 stairs/bridge. Kept HR at mid-Steady range, HR cap 150. RPE was Easy, but Steady on the way back...tired from 50+ mile run week. After not running much (25-35mpw) for last few months due to niggling running injuries, glad to be back to proper run training anyway... Ran about 15 minutes after ride... Headwind on way out...interesting that it slowed me down considerably. wind was only 10 knots or so, but at HR 145-149 pace was only 7:37, normally would have been 7:05-715 right now. Some drift from dehydration/bike brick can explain some as well. On the way back with the tail wind 6:50s felt easy.
Monday Sep 1
	Bike (MTB) 2:25:00 [3]24.0 mi (6:02 / mi) +920m 3:21 / km
	slept:10.0 weight:181lbs
	Aliso/Wood Cyn 4 Fingers of Death Focus on climbing/tech skillz. Did warmup with Lisa, rode from home to bottom of Cholla. Climbed cholla, traversed ridge to Top Of The World. Traversed Laguna Alta to top of Meadows. Descend, then ascend Meadows. Traverse to TOTW, ridge to Mathis. Descend, then ascend Mathis Traverse to Rock-It, Descend Rock-It, then took Coyote trail back to Wood Cyn. Easy spin uphill home. 920 meters of climbing. Not sure why the hell my Suunto is still on freakin' meters. Not racing in Mexico any time soon. **** Slept in until 9am today, we made waffles from scratch and started the ride at 1pm. 80 degrees at the start..much hotter in the canyons. Atop the ridges temps were under 80 with the light wind.

	C • I don't think that your suu... 1
Sunday Aug 31
	Run 1:23:00 [3]10.5 mi (7:54 / mi) +130m 4:44 / km
	slept:10.0
	home-aliso cyn out and back. oppressive heat! ran slow, HR 150 cap, kept it mid 140s. body felt good...bit sluggish to start. maybe from throwing down on the GMR climb yesterday.

Injuries

Knee	Other	24+days
complete history

Weather

Aliso Viejo, CA (92656) Clear 69°F (feels like 69F) Humidity: 78%, Winds: 5mph Useful Daylight: 6:03 AM - 7:33 PM more details Weather data provided by weather.com®

Saturday Sep 6	N/A F N/A	10%
Sunday Sep 7	86 F Partly Cloudy	10%
Monday Sep 8	84 F Partly Cloudy	0%
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