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Training Log: Cali Cowboy

In the last 7 days:

activity # timemileskm+ft
  RUN2 7:02:32 17.27(24:28) 27.79(15:12) 619720c
  BIKE3 6:00:00 93.22(15.5/h) 150.02(25.0/h) 5768
  PADDLE3 3:08:30 17.76(5.7/h) 28.58(9.1/h)
  CLANG & BANG3 2:05:00
  MOBILITY 7 1:57:00
  BODY WORK2 45:00
  TMM7 7
  MAGIC6 6 1864
  Total28 20:58:15 128.25 206.4 1382920c
  [1-5]9 18:16:02
averages - sleep:8.4 rhr:45 weight:174.5lbs
«
6:33
0:00
FrSaSuMoTuWeTh

Thursday Jan 19 #

Note
rhr:44 slept:10.0 weight:173lbs

8

Note

F%
8 AM

TMM 1 [0]

10 AM

PADDLE (Ergo) 20:00 intensity: (53 @1) + (7:33 @2) + (11:34 @3) 2.0 mi (6.0 mph)
ahr:121 max:151

1,2,3,2,1 min intervals with 1 min rest intervals.

This is what I call bang for my buck!!
11 AM

MOBILITY (FB) 25:00 [0]

3 PM

BODY WORK (Rudy) 30:00 [0]

A couple more sessions scheduled and I should be 100%.

Right lower Abdominals

Right lower back (QL)

Maintainance on Right Shoulder

Wednesday Jan 18 #

Note
rhr:48 slept:11.0

7

MAGIC (2029) 1 [0] +117ft

127
10 AM

TMM 1 [0]

11 AM

MOBILITY (UB) 20:00 [0]

PADDLE (Ergo) 1:00:02 intensity: (1:33 @1) + (29:55 @2) + (28:06 @3) + (28 @4) 6.0 mi (6.0 mph)
ahr:118 max:154

First session on the new ergo. 7,6,5,4,3,2,1 min intervals with 2 mins rest.

Tore my hands up. Ripped my left pinkie and both thumbs.

WU at 64spm, intervals at 80+spm, cool down at 72spm

# time ahr max
1 07:02.2 122 141
2 06:00.9 137 145
3 05:00.9 133 145
4 04:01.2 135 148
5 03:00.7 137 150
6 02:01.1 137 154
7 01:00.9 134 151

BIKE (Rollers) 1:13:15 intensity: (5 @1) + (8:34 @2) + (31:37 @3) + (19:59 @4) + (13:00 @5) 22.27 mi (18.2 mph)
ahr:143 max:170

3x8mins, 3x5mins, 2x3mins on the rollers right after the ergo session. Nice and warmed up.

# time ahr max cad power o/i
1 08:01.2 144 155 86 272 1.89
2 08:01.0 152 159 85 295 1.94
3 08:00.8 152 158 83 271 1.78
4 05:00.8 153 165 76 286 1.87
5 05:00.4 157 167 79 291 1.85
6 05:00.3 157 165 76 288 1.83
7 03:00.9 158 168 78 319 2.02
8 03:00.9 159 170 78 316 1.99

Tuesday Jan 17 #

Note
rhr:41 slept:6.0 weight:177lbs

7

Note

F%

MAGIC (3687) 1 [0] +188ft

301
4 AM

TMM 1 [0]

5 AM

MOBILITY (FB) 20:00 [0]

4 PM

CLANG & BANG (EGA) 1:00:00 [3]
ahr:12 max:175

Single leg stuff

Back squat. Worked up to 1 set of 3 at 195. Didn't feel perfect. Right power abdominal is acting up. Dropped to 175 and did 2 more sets of 3.

RUN (Salomon Run Club) 31:16 [3] 1.72 mi (18:11 / mi) +413ft 14:49 / mi
shoes: Sense Pro 2 yellow

No go

Monday Jan 16 #

Note
rhr:48 slept:11.0 weight:176lbs

7

MAGIC (2403) 1 [0] +290ft

103
9 AM

TMM 1 [0]

10 AM

MOBILITY (LB) 10:00 [0]

12 PM

BODY WORK (Dr. Mellisa) 15:00 [0]

7 PM

CLANG & BANG (Home) 20:00 [3]

Pushups: 26,31,25,25,31 (Last set as 21 and 10).

Want a Bugatti? You gotta work...

Sunday Jan 15 #

Note
rhr:47 slept:7.0 weight:175lbs

6

MAGIC (4160) 1 [0] +430ft

228
4 AM

TMM 1 [0]

5 AM

MOBILITY (UB) 2:00 [0]

Foam rolling the back

RUN (Sunol) 6:31:16 intensity: (46:42 @1) + (4:08:10 @2) + (1:36:09 @3) + (15 @4) 15.55 mi (25:10 / mi) +5784ft 18:36 / mi
ahr:105 max:160 20c shoes: Lone Peak

Sunol Goat O course in reverse plus some extra ridge trekking with Trevor. Added 20 lbs to my pack plus water and food. Trevor worked on his Nav and I followed. Good opportunity to get in some heavy pack miles off trail. The ground is super soft out there. Felt great. Altras put any Achilles issues to bed.

Gorgeous day to be up high and above the clouds in the bay.

Saturday Jan 14 #

Note
rhr:49 slept:7.0 weight:174lbs

7

MAGIC (5501) 1 [0] +566ft

280
5 AM

TMM 1 [0]

6 AM

MOBILITY (LB) 15:00 [0]

7 AM

BIKE (BBC Saturday) 4:14:37 intensity: (7:35 @1) + (2:20:15 @2) + (1:39:52 @3) + (4:08 @4) + (2:47 @5) 65.97 mi (15.5 mph) +4632ft
ahr:117 max:168 shoes: SWorks Rubber

Deer Valley with 12 and then 7. Ripped a side wall. Patched with dollar bill. Chipped rim. Need to file it down. Got acorn stuck in between front tire, brakes, and fork. Bizarre. Needed to take the wheel off to get it dislodged. Great to have some sunshine. Wasn't really feeling it but got some much needed miles in my legs. Barted home from Pittsburg. Super ghetto spots in Antioch and Pittsburgh. I had no idea. Saw a dude down a bottle of booze on the path with his kid and throw it in the grass it was 11:30AM.
3 PM

BIKE (Rockridge Bart) 32:08 intensity: (3:56 @2) + (26:16 @3) + (1:56 @4) 4.98 mi (9.3 mph) +1136ft
ahr:135 max:155 shoes: SWorks Rubber

Cruising home from Bart.

Friday Jan 13 #

Note
rhr:41 slept:7.0 weight:172lbs

MAGIC (2654) 1 [0] +273ft

130
4 AM

TMM 1 [0]

1 PM

PADDLE (Estuary) 1:48:28 intensity: (2:06 @1) + (1:33:22 @2) + (2:44 @3) + (40 @4) + (9:36 @5) 9.76 mi (5.4 mph)
ahr:102 max:194

Steady @ 72spm in the double with Trevor. Back and abs solid.
4 PM

MOBILITY (UB) 25:00 [0]

UB while watching YouTube videos on Nino Schurter.

CLANG & BANG (Home) 45:00 [3]

While watching YouTube videos on Nino Schurter. His core routines are much harder than mine :)

« Earlier

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Training Targets

Dec 12 – Feb 19 (70d)
GODZone
Total 305:30:00
actual:105:10:1034%
projected:188:45:5661%
BIKE 85:00:00
actual:22:32:3026%
projected:40:27:3447%
RUN 121:45:00
actual:41:03:1833%
projected:73:41:1860%
PADDLE 72:00:00
actual:11:59:4416%
projected:21:31:5029%
CLANG & BANG 26:30:00
actual:17:35:0066%
projected:31:33:35119%

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