Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 27, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Apr 27, 2014 #
Swim (Nova) 1:30:00 2.13 mi (42:15 / mi)
Stoked to be at this session. Packed pool 5 deep and about 12 lanes. These short sets are paying off. Felt really good in the water today
5x50 mixed warm up
10x50 on :50 build 4/4/2ez
10x50 on :60 fly first 5 then 3 fly/fly drill, 2 ez
10x50 on :60 best avg 8 (~:30), 2 ez
10x50 on :60 pulling (~:29), 2ez
10x100 on 1:30 pulling (~1:06), 2ez
3 rounds of 50 ez mixed, 50 fast (~:29)
200 mixed
---------------
3,750yds
5x50 mixed warm up
10x50 on :50 build 4/4/2ez
10x50 on :60 fly first 5 then 3 fly/fly drill, 2 ez
10x50 on :60 best avg 8 (~:30), 2 ez
10x50 on :60 pulling (~:29), 2ez
10x100 on 1:30 pulling (~1:06), 2ez
3 rounds of 50 ez mixed, 50 fast (~:29)
200 mixed
---------------
3,750yds
Running 59:00 7.69 mi (7:40 / mi) +1217ft 6:40 / mi
shoes: SauconyK4-Org
Feeling a pop today... Swim is feeling good, bike is getting there and even with little run volume I am feeling good running. Quick. Stoked that ankle is much better with soles in and not swollen after run and that long hike. ~4hrs on my feet.
Ran before meeting the family from Aliso church up Meadows in 11:42 - About 90sec faster than my PB with a handful of walking breaks. Nice turnover top of the world and back down to meet the crew. Fun!
Ran before meeting the family from Aliso church up Meadows in 11:42 - About 90sec faster than my PB with a handful of walking breaks. Nice turnover top of the world and back down to meet the crew. Fun!
Trek 45:00 [2] 5.13 mi (8:46 / mi) +817ft 7:37 / mi
shoes: SauconyK4-Org
2+hrs with the Fletcher family out and up Meadows - Good times and good dinner.
Saturday Apr 26, 2014 #
Road Bike 1:50:00 [3] 29.0 mi (15.8 mph) +1852ft
shoes: ___DA_Di2
Felt like a Sunday. Nice ride from the pad, baseline up Mountain to drop down Baldy and zig zag to Bonelli for a lap and a half with Nick. Legs feeling pretty good and ankle better but sore from TT bike. Rain last night but nice out today in the UP land
Running 33:00 4.25 mi (7:46 / mi) +394ft 7:08 / mi
shoes: SauconyK4-Org
put the soles in the soxs. Realized last night walking around the village in my golf kicks that the sole insole really helped ankle. Moved them over to these shoes for a while. Cut back ride...and almost every workout for the last three months ;) but really stoked I was able to get some trail running in today with Nick.
Bonelli quick lap on some soft trails after the rain. FUN! Ended with 8 longer ~30sec) strides in the lot after. Feeling good running despite the ankle.
Bonelli quick lap on some soft trails after the rain. FUN! Ended with 8 longer ~30sec) strides in the lot after. Feeling good running despite the ankle.
Friday Apr 25, 2014 #
Swim (CCC) 1:10:00 1.93 mi (36:16 / mi)
Solid training day with the bro's and good night in the village. Max, Scooter and Niko!
The swim broke me off for the day and longest in a while. Ankle got better and pushing off walls almost even by the end.
5x500 as mixed, snokel+b, paddles, swim, pulling
4x75 as free/back/free
3x100 on 1:30 (~1:06)
2x100 IRONMAN
100 off da blocks
150 flop
----------
3,400 yards
The swim broke me off for the day and longest in a while. Ankle got better and pushing off walls almost even by the end.
5x500 as mixed, snokel+b, paddles, swim, pulling
4x75 as free/back/free
3x100 on 1:30 (~1:06)
2x100 IRONMAN
100 off da blocks
150 flop
----------
3,400 yards
Road Bike (GMR) 2:52:00 42.95 mi (15.0 mph) +4943ft
shoes: ___DA_Di2
One of the best times I have ever seen GMR - Not a single car and more flowers and green explosion than ever. Rolled ~45min as warm up to the first gate then just under 45min gate to gate. Bridged up to Max and held his wheel part of the way in the box. Felt dang good. We all rolled the ridge and down Baldy dr to the run.
Rolled with Scooter back to the CCC
Rolled with Scooter back to the CCC
Running 25:00 [3] 3.0 mi (8:20 / mi) +350ft 7:30 / mi
shoes: NB-980
Mills off the bike. Walked a bit and felt ok so started to run w/ Nick. Ankle weak and lower ROM but no sharp pain and much more open after ride. Really stoked to see the other side of "burbank" trail and trees.
Strength 25:00 [2]
Core and ham/glute work with Scooter.
Thursday Apr 24, 2014 #
Road Bike (S2) 1:35:00 [3] 25.7 mi (16.2 mph) +964ft
Cruz spin down Basline to Central Park to see M and F then out to the end and back in the wind. Felt pretty good and ankle better after.
Swim (CCC) 50:00 [3] 1.61 mi (31:03 / mi)
400
8x50 on :60
4x100 on 1:20
2x200 pulling
400 snorkel
400 pulling
4x75 back/ free steady / free fast
150 Mixed
-------------
2,850yds
8x50 on :60
4x100 on 1:20
2x200 pulling
400 snorkel
400 pulling
4x75 back/ free steady / free fast
150 Mixed
-------------
2,850yds
Road Bike 30:00 [3] 5.0 mi (10.0 mph)
Rode the old timer to the club under clear blue 70 degree breeze for a smash at the pool and a ride back just before sunset. LTD!
Wednesday Apr 23, 2014 #
Swim (CCC SBE) 40:00 [3] 1.42 mi (28:10 / mi)
Cant really walk today and rough sleep every turn. Not too swollen just sharp pain on inside. Felt better after swim and really starting to feel good in the water. Loving live at the CCC
350 mixed WU
10x200 pulling on 2:45 (~2:30)
150 mixed flop
---------
2,500yds
350 mixed WU
10x200 pulling on 2:45 (~2:30)
150 mixed flop
---------
2,500yds
Strength 20:00 [3]
Yoga (CCC) 1:00:00 [1]
Tuesday Apr 22, 2014 #
MTN Bike 1:00:00 [3] 11.0 mi (11.0 mph) +1101ft
shoes: ___TheBlackPearl
Hot laps at Bonelli. Planned to do a double brick am/pm but stuff popping up at work... Dialed back to just ridding then switch to run w/ M watching bike. Blah.... Feeling good on bike and finally got new MTB regular shoes.
Bonelli is in bloom!
Bonelli is in bloom!
Running 5:00 [3] 0.6 mi (8:20 / mi) +320ft 5:32 / mi
(injured) shoes: NB-1400-GRE-6
Off bike - Legs very sore/DOMS in hams/glutes. Good stuff and felt like shaking it out but up 2min hill climbing and legs a little "t-run-ish" on first downhill. Stopping to find the single track and no rush but combo of too much coffee recently = lack of sleep, sore legs from weights, t-run, new shoes have cleats too far forward on toes, etc. Rolled my L ankle with a double pop. Limped back and pretty bad rest of day.
Monday Apr 21, 2014 #
Swim (CCC) 30:00 [3] 1.39 mi (21:35 / mi)
Felt good despite being up until 3:30-4am finishing DSC presentation. Cranked through a lot of work and then prep all morning finally being home and unpacking, etc, etc. Hope to get to bed early and then should be setup for a good week.
Tag team w/ M and Finn.
1,000 as every 4th 25 back - build build
6x100 on 1:25 fins
50 back/breast
6x100 on 1:25 pulling
200 mixed
------------
2,450yds
Tag team w/ M and Finn.
1,000 as every 4th 25 back - build build
6x100 on 1:25 fins
50 back/breast
6x100 on 1:25 pulling
200 mixed
------------
2,450yds
Road Bike (S2) 1:00:00 [3] 14.5 mi (14.5 mph) +380ft
New tires and s tubes - bulletproof. Need a new chain too but some overdue changes. Out on Baseline East to Central Park and back. Found some bike trails and nice TT/headwind section on the way back. Legs dead going out and DOMS really kicking in by sunset.