Training Log Archive: LiveWideLoveDeep

Backing it up. Stoked to get a form focus Nova session. 3 changes recently making big change in effort - wide arms(noticed chin rub on shoulder), head pos like snork & not reaching so far out/worming thru water. "feels" effortless.

Think I forgot a set but didn't forget the 100 splits!

10x100 alt 100, 4x25 one arm drill
10x25 adding a stroke every 25
10x100 on 1:40 same as above
(1:09, 1:08, 1:08, 1:08, 1:08, 1:08, 1:07, 1:06, 1:06, 1:04) 15-18 strokes
10x25 fly on :30
10x50 on 1:10 first 25 of evens fly
6x75 pulling
50 flop

C • Fast bro! 1

OC loop with the Nova crew. Tried to keep it SRO but did keep it capped. Nice spin and felt good to be on the S2. That thing just rolls so smooth.

10+hrs sleep last night was a big help. Neck fixed.

First mile on tmill then out and back to golf course cones - just wanted to run outside. Ankle totally fine but R shin still some splints. Should get some rest with bike week.

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noticed shin on tmill so got off it and didnt feel it running on road. Still should have not run here. Glad L achilles/ankle got better but may have been compensating for it from the sprain before HITS. DAMN. Just realized. Lower leg had caused me to cut back running now before HITS, Panaman and IMLC. Sucks.

Up 3x last night - put it together after hands numb that this was the exact same thing happening that I discovered after HB swim. Stoked to find out and hopefully fix and get some good sleep. Im behind and felt it today - plus less than 12hrs between swims but managed to hold form and lift effort throughout.

200 WU
10x100 on 1:30(~1:26)
200 pull, 200 IM, 200 buoy
300 build
100-400 pyramid
up and down by 100s w/ 50 breast/ back between - last 100 on 1:19. Lots of rest.
150 flop
Hot tub!!!

4050 meters

C • that is a good pace 2

Very "memorable" day and first time up Mt. Wilson from the pool. Rolling with Nick, Keevin, Jim, Josh and Mighty Mo - putting us boys in the box today

Solid climb to the observatory and very similar to CL same climbing miles as GMR too. So stoked to have all these so close and the transition from the Rose Bowl is perfection. Cold. Very Cold!

C • I am up for it 1

Out on HTC Trail with Josh - started to feel my feet at the turn around and got a good steady pickup on the way back. Loads of people out around there. Very cool place and lots of good eats around too. Solid day.

BB spin with Nick.

Planning on a small unload into costal camp but hitting the intensity before was a bit too soon...and not enough WU before the sled yday. Pretty sore but have some niggles in L ankle/achilles so staying on it. Not bad but worried b/c of the big bike miles on the loom

Caitlin Core - hip flexors fried along with glutes but good to get the feel after a pilaties unload and feel the obliq in action and working. Getting back on it!

Nick and I tried CDM OW but after 10min of standing in the water and unable to put our hands in the water decided to call it a day and a nice ice for the ankles. Popped into HS lap swim - water felt warm compared to the air!

400 as 100, 25 beast, 25 back - repeat building 100s
400 as 200, 100, 50, 50 building
8x300 alt pulling/snorkel - only stopping to switch gear
150 drills CD

C • Snorkel = money 2

not good sleep and wet but glad I got out for this one. Another strength session with Max, Evan and JBO. R shin started feeling like shin splints on first lap - need to stay on it.

Yog to bux, one lap on Q warm up
9 repeats up the clockwise hill
- rotating sled with Max and Evan
- first one long, last one two bags(20lbs)
one lap on Q as CD, yog home

Working in new zones here and so stoked to push it with the team. Legs already feeling it!


------------------------- INJURY START------------------------
First time feeling shins and didnt want to get out of bed.

last block - Massive increase in climbing/bike, triple crowns and big increase in swimming - lower legs feeling tired already and extra yoga and EA cuts(Stress + standing on feet for hours in work shoes). L achilles a bit but went away with rest from shin.

Trainer session day before "giving it" with loaded lower legs and then fatigue from yoga night before. I remember laying in bed and getting txt from Evan and Max and should have listened to my body. It hurt and was tired. Hard to say I would should have stayed in bed but I SHOULD have cut it right away when I felt my shin on the fist decent down the Q loop. I would have if I was running alone but like a fool I got in front of Max and Evan and finished the loop with my shin hurting. That was all it took.

Got in just over 15min before I got booted by the aqua yog instructor. Pulling the lanes lines and closing off the entire pool for 3 people?!? Come on

C • I swear! 2

Core - 3 rounds of 15 extensions (upstairs), 2x25 INs/OUTs, 40# hip flex ups. Flutes and "sled muscles" are sore.

Tough set - not only because water was well over 80 degrees but swimming and starting faster than I should(and still getting lapped by Evan!). Def pushed each like it was solo and tried to relax at form. Still not 100% from Sundays swim either but stoked on holding on today.

500 broken(25 on :20, 50 on :40), 450
400 broken (8x50 on :40), 300 blowing up
300 broken (3x100 on 1:20), 300
200 time (2:22), 200 faster (2:27-blown!) on 2:40
100 broken kick, 100 kick
500 as 25 on :30, 50 on :45 (~:15, ~:31)
Flop

Right after swim

15min WU / ILD
2 rounds of 30min with 15 steady between.
30 as 12/3 repeats with alt stand/sit on 3s
15min CD

Made each round a bit more effort and giving it on last round. Not easy for me to do these type of workouts but just what I need.

229, 263, 276, 296

Stoked meeting got pushed and had trainer setup. Cutting it short for run but this was perfect. Two laps on hood loop just loosening up. Surprised how good I felt right off the bike.

Tim cranking the music with wall to wall yogies. Sweating buckets and working hard with Monique and Jeanine. Good session.

QBRs in SD - will not forget this quarter. As purple as the patch has ever been.

Q lap and out and back to evil children's camp.

Last day in this block
slow and steady builds the base. focused and ready wins the race.

Rolled over to WF for a drink.