Training Log Archive: RASPUTINIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Cycling 5:31:04 [3] 105.07 mi (19.0 mph) +4667ft
ahr:133 weight:181lbs
Canyon loop from home with slater, rick and glenn stayed together, minimal waiting/stopping.
Modjeska solo!!! Peer pressure got to slater. Tsk tsk. He made up for it with some monster pulls later on the stealth fighter bike.
Mostly steady. Some good 400w+ efforts on way back, one 500w hold before last stop. Legs were good.
NC was slow! 8:54, 329 watts, 148hr Felt increasingly better as day went on.vitargo + nuun + fein. Did 2 Feins in my last bottle, worked well.
Sunny and high 60s by end, no clouds, cool breeze.
4447 kj
260w avg watts (gar)
83cadence Too low!
Modjeska solo!!! Peer pressure got to slater. Tsk tsk. He made up for it with some monster pulls later on the stealth fighter bike.
Mostly steady. Some good 400w+ efforts on way back, one 500w hold before last stop. Legs were good.
NC was slow! 8:54, 329 watts, 148hr Felt increasingly better as day went on.vitargo + nuun + fein. Did 2 Feins in my last bottle, worked well.
Sunny and high 60s by end, no clouds, cool breeze.
4447 kj
260w avg watts (gar)
83cadence Too low!
Saturday Feb 27, 2010 #
Note
slept like a rock, 1230-9
body is super sore from lifting yesterday.
weather opened up, but going to probably stick to plan
and keep it very short and easy today to be more recovered
for tomorrow's planned 120ish ride.
body is super sore from lifting yesterday.
weather opened up, but going to probably stick to plan
and keep it very short and easy today to be more recovered
for tomorrow's planned 120ish ride.
Cycling 1:00:00 [2] 19.2 mi (19.2 mph)
Trainer spin
15 super easy just under 200w, over 100cad, then 200-210w, 90-95 cad
Legs are absolutely trashed, but knees are fine.
Quads, hams and glutes are shredded.
15 super easy just under 200w, over 100cad, then 200-210w, 90-95 cad
Legs are absolutely trashed, but knees are fine.
Quads, hams and glutes are shredded.
Friday Feb 26, 2010 #
Note
weight:178lbs
big sleep...1045-8am
photo shoot today in Rancho KooKooMonga. Gym.
Lunges galore planned so short and easy day on the bike.
Freshening up today and tomorrow for Sunday's long ride.
After today, Quads/hams/glutes/arms will be destroyed from sat-mon
for sure.
photo shoot today in Rancho KooKooMonga. Gym.
Lunges galore planned so short and easy day on the bike.
Freshening up today and tomorrow for Sunday's long ride.
After today, Quads/hams/glutes/arms will be destroyed from sat-mon
for sure.
Note
Pulling Plug on IM 70.3 Cali.
At podiatrists, confirmed that tendon is not
totally healed, probably need a bit more time
off running and a ramp back up.
Could change, but unlikely.
At podiatrists, confirmed that tendon is not
totally healed, probably need a bit more time
off running and a ramp back up.
Could change, but unlikely.
Cycling 1:09:00 [2] 23.1 mi (20.1 mph)
Easy a.m. Spin to seal beach and back$ extra seapoint/palm laps to get extra.
129 cap. Felt grood hips tight at itb.
129 cap. Felt grood hips tight at itb.
Strength Training 1:45:00 [3]
Whoa.
FRS photo shoot.
Entire body is going to be sore for a very long time.
Vitargo and Whey, bcaa/glutamine now.
FRS photo shoot.
Entire body is going to be sore for a very long time.
Vitargo and Whey, bcaa/glutamine now.
Cycling 1:25:00 [3] 10.1 mi (7.1 mph) +1716ft
ahr:106
Night MTB cooks-up Santiago Truck Trail
Turnaround at the flag
Super Easy pace w Lisa
557 cals
Turnaround at the flag
Super Easy pace w Lisa
557 cals
Thursday Feb 25, 2010 #
Note
big day.
get new/different orthotics from heaslett.
longish ride
get new/different orthotics from heaslett.
longish ride
Cycling 3:33:51 [3] 73.05 mi (20.5 mph) +2313ft
ahr:133
Felt good first 90', then kinda faded a bit.
Looking forward to a couple shorter easier days before
Sunday's big ride.
home-warner-backbay loop x2, up Newport Coast, down, backbay lap,
cdm, home.
224w
2150 cal
Looking forward to a couple shorter easier days before
Sunday's big ride.
home-warner-backbay loop x2, up Newport Coast, down, backbay lap,
cdm, home.
224w
2150 cal
Wednesday Feb 24, 2010 #
Cycling 3:41:00 [3] 63.8 mi (17.3 mph) +5938ft
ahr:128 weight:178lbs
Palos Verdes Climbs
No powertap, ksyrium premiums.
EZW/up: chip-Library
14:09-109bpm-
Library Climb #1
15:14-146bpm-12.3mph
Library Climb #2
15:07-143bpm-12.3mph
Switchbacks Climb 1
9:13-149bpm-12.4mph
Switchbacks Climb 2
9:12-148bpm-12.5bpm
HawthorneClimb mauka
11:35-150bpm-10.9mph
Crest Climb(no rest)
6:51-151bpm (?!)-
Silver Spur climb
7:30-145bpm-8.7mph
2095 kcal
Felt better and better all day. Stoked!
Some light mist and rain drops on library climbs and hawthorne but no real rain. Killer day.
508 miles last 7 days
No powertap, ksyrium premiums.
EZW/up: chip-Library
14:09-109bpm-
Library Climb #1
15:14-146bpm-12.3mph
Library Climb #2
15:07-143bpm-12.3mph
Switchbacks Climb 1
9:13-149bpm-12.4mph
Switchbacks Climb 2
9:12-148bpm-12.5bpm
HawthorneClimb mauka
11:35-150bpm-10.9mph
Crest Climb(no rest)
6:51-151bpm (?!)-
Silver Spur climb
7:30-145bpm-8.7mph
2095 kcal
Felt better and better all day. Stoked!
Some light mist and rain drops on library climbs and hawthorne but no real rain. Killer day.
508 miles last 7 days
Cycling 1:00:00 [3] 20.1 mi (20.1 mph)
Trainer
Evening.
plan was spin 100+ at HR in 120s...215ish watts.
felt awesome...until about 35' into the ride. not enough calories
during/after the earlier ride and driving afterwards out of Hermosa.
780? cals
Evening.
plan was spin 100+ at HR in 120s...215ish watts.
felt awesome...until about 35' into the ride. not enough calories
during/after the earlier ride and driving afterwards out of Hermosa.
780? cals
Tuesday Feb 23, 2010 #
Yoga 1:00:00 [3]
Bikram
Core Yoga HB at Bella Terra
1st time in over a year.
Definitely felt the weakness in my left foot at the PL. it's definitely
not 100% yet.
Core Yoga HB at Bella Terra
1st time in over a year.
Definitely felt the weakness in my left foot at the PL. it's definitely
not 100% yet.
Cycling 3:02:44 [3] 62.06 mi (20.4 mph) +1089ft
ahr:131
Rode w chad jarrett for a bit. Stealth training sandbagger!
Home-backbay loope-warner-alg-home w extra laps to get 100k. Felt good, kept effort low steady.
Pretty decent wind blowing sse today.
1718kcal
Home-backbay loope-warner-alg-home w extra laps to get 100k. Felt good, kept effort low steady.
Pretty decent wind blowing sse today.
1718kcal
Note
Taking full advantage of this schedule and just dropping some volume, capping off my winter base. Great fun!
Monday Feb 22, 2010 #
Note
slept:8.0
Big Sleep, slept til almost 8am.
Easy day, absorb.
Taking SuperSiCK out for maiden voyage.
Foot has been pain-free for over a week, will try
a short easy run today and stop at first sign of any
tightness or pain.
Legs feeling a bit worked this morning but ok.
Easy day, absorb.
Taking SuperSiCK out for maiden voyage.
Foot has been pain-free for over a week, will try
a short easy run today and stop at first sign of any
tightness or pain.
Legs feeling a bit worked this morning but ok.
Running 30:00 [3] 4.33 mi (6:56 / mi)
weight:178lbs
STOKED
1st run back after the break to let Peroneus Longus heal.
No pain in several days, and I have been diligent about not inverting the ankle, icing, not aggravating it.
Felt great before, during and after.
Ran home-down 21st towards ocean, up 22nd, a big neighborhood loop juist to be safe so i could stop at any time and walk home...it felt fine so ran out on palm and turned around at end of palm just in case it would flare up i'd be closer to home. It didn't. felt totally effortless and didn't look at watch. just stayed at first deepening of breath, maybe just over. floating along. very happy. Stopped at exactly 30' and walked very slowly back home half a block. felt totally normal.
First run feeling "normal" since last year. Favoring the left foot over the winter and before NGAR it never felt right even when running slower.
Of course I'm 5lbs lighter than a month ago also.
7:13,
7:03
6:53
6:45
.3=6:40/mi
620kcal
1st run back after the break to let Peroneus Longus heal.
No pain in several days, and I have been diligent about not inverting the ankle, icing, not aggravating it.
Felt great before, during and after.
Ran home-down 21st towards ocean, up 22nd, a big neighborhood loop juist to be safe so i could stop at any time and walk home...it felt fine so ran out on palm and turned around at end of palm just in case it would flare up i'd be closer to home. It didn't. felt totally effortless and didn't look at watch. just stayed at first deepening of breath, maybe just over. floating along. very happy. Stopped at exactly 30' and walked very slowly back home half a block. felt totally normal.
First run feeling "normal" since last year. Favoring the left foot over the winter and before NGAR it never felt right even when running slower.
Of course I'm 5lbs lighter than a month ago also.
7:13,
7:03
6:53
6:45
.3=6:40/mi
620kcal
Cycling 1:57:10 [3] 40.26 mi (20.6 mph) +436ft
First ride on SuperSix...incredible. Acually started laughing out loud about 10 seconds into the ride. Time pedals took some getting used to after riding Speedplay since 08. Haven't ridden time since mid 90s.
Light, stiff, fast. fits like a glove. need to move saddle back a cm...so used to cervelo at 80 degrees that hardly noticed i was too far fwd today.
rode home-warner-newport before turning around and meeting weeger
on pch by seapoint. rode into long beach, r on loynes and back around by
the navy base. back up pch to 17th and home. legs felt good after warming up. kept effort in check, but some steady in the headwinds w Weeger.
Good ride, RW!
Light, stiff, fast. fits like a glove. need to move saddle back a cm...so used to cervelo at 80 degrees that hardly noticed i was too far fwd today.
rode home-warner-newport before turning around and meeting weeger
on pch by seapoint. rode into long beach, r on loynes and back around by
the navy base. back up pch to 17th and home. legs felt good after warming up. kept effort in check, but some steady in the headwinds w Weeger.
Good ride, RW!
Sunday Feb 21, 2010 #
Cycling 5:27:00 [3] 103.0 mi (18.9 mph) +6463ft
slept:6.0 weight:179lbs
103 w Slater.
Windy and crisp, some mist here and there but mostly sunny to PC.
perfect conditions other than the wind.
bitchuva headwind after dropping down nc to pch on way home.
Need to update actual ride time, 5:47 includes lights and a water refill I believe. Stopped my garmin by accident during the ride.
Slater, what is your ride time between miles 3 and 106? can you get
that from WKO por favor?
Home-newport coast-backsiide-mariners-shady cyn-r on ridgeline-r on university/jeffrey-r on irvine center drive-L on bake-R on portola-L on Glenn Ranch-L on saddleback-L on ridgeline to the Canyon-Up and down modjeska-canyon-turnaround at jamboree. On way back hit modjeska, ridgeline 2 (cooks corner ridgeline), back the way we came but climbed ridge park and down view ridge on way home.
felt good all day, kept efforts in check, low steady just cruising.
hr went over 150/ around 350 watts avg on modjeska coming home and ridgeline 2. just have a 39/25 so cadence was down around 50s on the Walls.
all climbs at steady/hr 140s, conversational pace
except Modjeska frontside and Ridgeline
newport coast at aet: 8:37, 339w, 79rpm
saddleback 5:57, 296w, 71rpm
backside modjeska steady: 4:10, 314w, 51rpm
frontside mojeska, steady bldg to modhard to hard: 5:32, 358w, 64rpm
ridgeline, staying as low as possible, 4:04, 348w, 53rpm
ridge park, " ", 6:53, 299w, 51rpm
Avg 230 w
4335 kcal
503 miles for the week. Time for a nap
Windy and crisp, some mist here and there but mostly sunny to PC.
perfect conditions other than the wind.
bitchuva headwind after dropping down nc to pch on way home.
Need to update actual ride time, 5:47 includes lights and a water refill I believe. Stopped my garmin by accident during the ride.
Slater, what is your ride time between miles 3 and 106? can you get
that from WKO por favor?
Home-newport coast-backsiide-mariners-shady cyn-r on ridgeline-r on university/jeffrey-r on irvine center drive-L on bake-R on portola-L on Glenn Ranch-L on saddleback-L on ridgeline to the Canyon-Up and down modjeska-canyon-turnaround at jamboree. On way back hit modjeska, ridgeline 2 (cooks corner ridgeline), back the way we came but climbed ridge park and down view ridge on way home.
felt good all day, kept efforts in check, low steady just cruising.
hr went over 150/ around 350 watts avg on modjeska coming home and ridgeline 2. just have a 39/25 so cadence was down around 50s on the Walls.
all climbs at steady/hr 140s, conversational pace
except Modjeska frontside and Ridgeline
newport coast at aet: 8:37, 339w, 79rpm
saddleback 5:57, 296w, 71rpm
backside modjeska steady: 4:10, 314w, 51rpm
frontside mojeska, steady bldg to modhard to hard: 5:32, 358w, 64rpm
ridgeline, staying as low as possible, 4:04, 348w, 53rpm
ridge park, " ", 6:53, 299w, 51rpm
Avg 230 w
4335 kcal
503 miles for the week. Time for a nap
Note
Bought my Cannondale SuperSix High Mod 1 last night from JamesGunn-Wilkinsonn in La Jolla. Good dude, learned a lot just hearing about his training.
2:50 for inner Torrey Pines, low 4 for outer. That is the difference between pro and not pro.
Bike is sick, cannot wait to ride it tomorrow. Lightest stiffest fastest thing I have ever owned, and I have owned many rockets.
2:50 for inner Torrey Pines, low 4 for outer. That is the difference between pro and not pro.
Bike is sick, cannot wait to ride it tomorrow. Lightest stiffest fastest thing I have ever owned, and I have owned many rockets.
C • bike 7
Saturday Feb 20, 2010 #
Cycling 3:13:04 [3] 65.1 mi (20.2 mph) +2877ft
ahr:131 weight:180lbs
just wanted 65 miles today, easy building to low steady, higher cadence,
with some climbing but not too much and kept HR in check, except for two efforts totally just 2 minutes atop NC.
Thinking about tomorrow's long ride is enough to stay mellow today.
home-warner-pch straight thru to
Newport Coast
8:23 - 143bpm - 330 watts
View Ridge
4:12 - 144bpm - 336w
Upper View Ridge
1:14 - 154 - 420w (stayed over 400w, HR moved up to 160 at end)
Antenna (hammered but too low a gear)
:28 - 156 - 692 watts
down to mariners, back up
Newport Coast Backside (mellow)
down NC, down pch to jamboree, backbay out and back,
then pch down to warner, r on warner, turn at algonquin, back home
with big neighborhood lap to get 65 miles, which puts me at 400
for the week, mon-sat
2108kcal
with some climbing but not too much and kept HR in check, except for two efforts totally just 2 minutes atop NC.
Thinking about tomorrow's long ride is enough to stay mellow today.
home-warner-pch straight thru to
Newport Coast
8:23 - 143bpm - 330 watts
View Ridge
4:12 - 144bpm - 336w
Upper View Ridge
1:14 - 154 - 420w (stayed over 400w, HR moved up to 160 at end)
Antenna (hammered but too low a gear)
:28 - 156 - 692 watts
down to mariners, back up
Newport Coast Backside (mellow)
down NC, down pch to jamboree, backbay out and back,
then pch down to warner, r on warner, turn at algonquin, back home
with big neighborhood lap to get 65 miles, which puts me at 400
for the week, mon-sat
2108kcal
Friday Feb 19, 2010 #
Note
slept:7.0
slept 11-6, stoked that i got up. going to try to get back to
earlier schedule.
legs a bit smashed from squats and yesterday's ride combo.
easier spin down and up the coast this morning.
MTB this afternoon w/Lisa.
earlier schedule.
legs a bit smashed from squats and yesterday's ride combo.
easier spin down and up the coast this morning.
MTB this afternoon w/Lisa.
Cycling 2:02:12 [2] 40.1 mi (19.7 mph) +997ft
Recovery Day
Easy spin down PCH to Laguna Beach. Quick stop at Laguna Cyn starbucks, cruise back up to seapoint, few big laps around the hood to get to 2hrs.
Legs tired, definitely feel the squats in groin and inner thighs/hams as usual.
Foot feels normal!!!
Easy spin down PCH to Laguna Beach. Quick stop at Laguna Cyn starbucks, cruise back up to seapoint, few big laps around the hood to get to 2hrs.
Legs tired, definitely feel the squats in groin and inner thighs/hams as usual.
Foot feels normal!!!
Cycling 1:31:50 [2] 12.2 mi (8.0 mph) +1637ft
Ride #2 today
El moro with Lisa.
Sunset ride, finished in the dark.
Easy pace.
cul de sac-fenceline-bommer-steps-i think i can-bommer-fenceline
some doubling back.
nice sunset ride, 1st time on MTB in a while.
ankles were fine.
need to swap out pedals asap, so loosey goosey. call crank bros monday.
El moro with Lisa.
Sunset ride, finished in the dark.
Easy pace.
cul de sac-fenceline-bommer-steps-i think i can-bommer-fenceline
some doubling back.
nice sunset ride, 1st time on MTB in a while.
ankles were fine.
need to swap out pedals asap, so loosey goosey. call crank bros monday.
Thursday Feb 18, 2010 #
Cycling 4:46:26 [3] 101.75 mi (21.3 mph) +5840ft
ahr:134 weight:181lbs
1st time over 400 miles/week in a while!
easy slooooowly building to steady.
home-to newport coast via cdm ocean dr.
newport coast: 8:14, 150bpm, 344 watts
improvement! and with two full 24oz bottles etc.
only time in first 4hrs I let HR go to 150
rest of the ride just tried to keep h.r. in 130s,
last hour in around 140, then last 10 miles backbay
to home tried to keep hr in upper 140s to 150, over 25mph.
felt good, and definitely strong at the end.
avoided all steep climbs, ie ridgelines, modjeska, and
was super careful at all the traffic lights not to put too much
torque on foot.
could definitely feel the squats from last night. inner thighs/hamstrings
and quads are still (literally) shredded from lifting last night.
first ride since the injury that i did not feel the foot at all,
lower effort/power/h.r. make a big difference.
wore old orthotic also, which probably helped. new
ones come in on thursday.
2913 cals
easy slooooowly building to steady.
home-to newport coast via cdm ocean dr.
newport coast: 8:14, 150bpm, 344 watts
improvement! and with two full 24oz bottles etc.
only time in first 4hrs I let HR go to 150
rest of the ride just tried to keep h.r. in 130s,
last hour in around 140, then last 10 miles backbay
to home tried to keep hr in upper 140s to 150, over 25mph.
felt good, and definitely strong at the end.
avoided all steep climbs, ie ridgelines, modjeska, and
was super careful at all the traffic lights not to put too much
torque on foot.
could definitely feel the squats from last night. inner thighs/hamstrings
and quads are still (literally) shredded from lifting last night.
first ride since the injury that i did not feel the foot at all,
lower effort/power/h.r. make a big difference.
wore old orthotic also, which probably helped. new
ones come in on thursday.
2913 cals
C • bro 4
Wednesday Feb 17, 2010 #
Cycling 2:46:39 [2] 57.2 mi (20.6 mph) +1366ft
ahr:126 weight:180lbs
Easy 50 route, but started at Westminster DMV where Lisa dropped me off. 1st 15' super slow going thru traffic to get over to over to Bolsa Chica.
At end tacked on a neighborhood loop to get some extra.
Haven't gone this easy in a while. Foot was fine but after I felt it. Damn.
1483 cals
At end tacked on a neighborhood loop to get some extra.
Haven't gone this easy in a while. Foot was fine but after I felt it. Damn.
1483 cals
Cycling 1:00:00 [2] 19.3 mi (19.3 mph)
weight:180lbs
Ride #2 today.
http://i.imgur.com/iXPNO.jpg
Bonus Miles! Can't run so bonus trainer ride multi tasking
Cadence 95
710 cal
http://i.imgur.com/iXPNO.jpg
Bonus Miles! Can't run so bonus trainer ride multi tasking
Cadence 95
710 cal
Note
.
RW thank you for Hilltop tip.
Picked up 2 sixers of Green Flash
AND
a HOMIE SHOT!!!!
Act like you know.
.
RW thank you for Hilltop tip.
Picked up 2 sixers of Green Flash
AND
a HOMIE SHOT!!!!
Act like you know.
.
Strength Training 15:00 [3]
Squats
Pool too crowded
Gym too
Pool too crowded
Gym too
Tuesday Feb 16, 2010 #
Swim 40:00 [3] 2.0 km (20:00 / km)
Irvine 24hr before podiatrist appt.
500 wup super ez 7:57
500 as 5x r25L25s50
500 steady 7:31 yikes
500 cooldown as
100k, 100 r/l, 100 I.M., 100k, 100s
Sore from lifting last night this a.m., tried to take it ez on L shoulder.
500 wup super ez 7:57
500 as 5x r25L25s50
500 steady 7:31 yikes
500 cooldown as
100k, 100 r/l, 100 I.M., 100k, 100s
Sore from lifting last night this a.m., tried to take it ez on L shoulder.
Cycling 2:21:12 [2] 51.35 mi (21.8 mph) +1277ft
Easy to low steady 50. Home-warner bb route. Kept hour down around 130 as much as possible$
Last 8 miles picked it up to 145, 6' cooldown ez spin.
Last 8 miles picked it up to 145, 6' cooldown ez spin.
Monday Feb 15, 2010 #
Cycling 2:58:40 [3] 53.07 mi (17.8 mph) +4357ft
ahr:124 weight:180lbs
Palos Verde
From Hermosa Beach, parked at cop station on woodchip trail as usual.
Rode to Library Climb
16:37-140bpm-301w
And up to top of Crest.
Switchbacks Climb
9:44-140bpm-300w
Hawthorne backside
(Construction stops)
17:33-136bpm-287w
1585kcal
Foot sore again at 2hrs, rode sans orthotics. Appt tomorrow w podiatrist heaslett.
From Hermosa Beach, parked at cop station on woodchip trail as usual.
Rode to Library Climb
16:37-140bpm-301w
And up to top of Crest.
Switchbacks Climb
9:44-140bpm-300w
Hawthorne backside
(Construction stops)
17:33-136bpm-287w
1585kcal
Foot sore again at 2hrs, rode sans orthotics. Appt tomorrow w podiatrist heaslett.
Strength Training 59:00 [3]
Chest back
Bis tris
Shoulders
Core
Felt good, but L shoulder issue I felt swimming.
Bis tris
Shoulders
Core
Felt good, but L shoulder issue I felt swimming.
Sunday Feb 14, 2010 #
Note
busy morning
cold seems to be gone, feeling much better.
late start for the ride today, around 2:30-3pm.
cold seems to be gone, feeling much better.
late start for the ride today, around 2:30-3pm.
Cycling 2:35:41 [3] 46.05 mi (17.7 mph) +3691ft
Home-Newport Coast.
Hill Repeats at or under 150. Zero "recovery" required.
Home-Dover Warmup
20:35-7.5 miles-118bpm-250watts
Dover-CDM
5:46-2.04 miles-141bpm-301w
CDM gauntlet-crazy today! 70s and sunny on V day...
xx
Lap 1 Newport Coast
8:45-1.72 miles-11.8mph-150bpm-326w
2:09 hydrant to beginning of...
Lap 2 Park Ridge
6:27-.84 miles-149bpm-321w
4:18 from top of PR down View Ridge to start of...
Lap 3 Park Ridge
6:22-.84 miles-148bpm-320w
rode up to cul de sac to get water and back down to PCH: 15:10 + stop
Lap 4 Newport Coast
8:47-1.73 miles-11.8mph-148bpm-330w
---lower HR, higher watts, later in workout. cool----
Lap 5 View Ridge Climb
4:16-.6 mile-8.4mph-148bpm-338w
7:36 spin back down to PCH for another lashing:
Lap 6 Newport Coast
8:50-1.72miles-11.7mph-149bpm-325w
-had to coast a couple times to keep HR in 140s.
Lap 7 View Ridge Climb
4:11-.6 mile-8.5mph-147bpm-338w
Spin back down. rode through CDM again, sketch.
Dover-Twin Dolpin
14:58-5.51 miles-22.1mph-143bpm-300w
Easy Spin Home, 2 miles
Felt good, but foot lit up slightly at 2hrs and could feel it afterwards.
only time out of saddle was at lights, that could be enough. stop!
1569kcal
Hill Repeats at or under 150. Zero "recovery" required.
Home-Dover Warmup
20:35-7.5 miles-118bpm-250watts
Dover-CDM
5:46-2.04 miles-141bpm-301w
CDM gauntlet-crazy today! 70s and sunny on V day...
xx
Lap 1 Newport Coast
8:45-1.72 miles-11.8mph-150bpm-326w
2:09 hydrant to beginning of...
Lap 2 Park Ridge
6:27-.84 miles-149bpm-321w
4:18 from top of PR down View Ridge to start of...
Lap 3 Park Ridge
6:22-.84 miles-148bpm-320w
rode up to cul de sac to get water and back down to PCH: 15:10 + stop
Lap 4 Newport Coast
8:47-1.73 miles-11.8mph-148bpm-330w
---lower HR, higher watts, later in workout. cool----
Lap 5 View Ridge Climb
4:16-.6 mile-8.4mph-148bpm-338w
7:36 spin back down to PCH for another lashing:
Lap 6 Newport Coast
8:50-1.72miles-11.7mph-149bpm-325w
-had to coast a couple times to keep HR in 140s.
Lap 7 View Ridge Climb
4:11-.6 mile-8.5mph-147bpm-338w
Spin back down. rode through CDM again, sketch.
Dover-Twin Dolpin
14:58-5.51 miles-22.1mph-143bpm-300w
Easy Spin Home, 2 miles
Felt good, but foot lit up slightly at 2hrs and could feel it afterwards.
only time out of saddle was at lights, that could be enough. stop!
1569kcal
Saturday Feb 13, 2010 #
Event: Tour de Palm Springs
Cycling 1:54:35 [3] 42.26 mi (22.1 mph) +1191ft
ahr:134 slept:9.0 weight:180lbs
home-warner-backbay lap-backbay loop-home
felt foot a bit so cut it short. also too much going on at homefront.
bottom of steady game again.
raced TT at 165-170bpm, so cool to see what watts
i can push at bottom to middle of steady zone. (135-145ish)
looks like about 300 right now. factor in time it takes to
warmup, get HR up to normal in a workout, and maybe low 140s.
home-warner wup
12:16-123 bpm- c90-250w headwind
warner-dover
26:40-11.3 miles-136bpm-c88-303w. Nice.
backbay lap
25:11-9.19 miles-138bpm-c83-290w
dover-beach?
14:52-5.19 miles-145bpm-c83-299w
Felt like I had more power today, again playing game of keeping
heart rate in 130s and later on just over 140 or just at 145. trying
to keep power and hr stable with less spikes than I normally have in
the past.
Woke up still coughing up some crap but sinuses are clear. Still laying
low this week. Ankles was fine still but did feel it on the ride after about 90'. Zero hard efforts or standing and no steep climbs other than backbay. maybe that is enough to light it up right now?
felt foot a bit so cut it short. also too much going on at homefront.
bottom of steady game again.
raced TT at 165-170bpm, so cool to see what watts
i can push at bottom to middle of steady zone. (135-145ish)
looks like about 300 right now. factor in time it takes to
warmup, get HR up to normal in a workout, and maybe low 140s.
home-warner wup
12:16-123 bpm- c90-250w headwind
warner-dover
26:40-11.3 miles-136bpm-c88-303w. Nice.
backbay lap
25:11-9.19 miles-138bpm-c83-290w
dover-beach?
14:52-5.19 miles-145bpm-c83-299w
Felt like I had more power today, again playing game of keeping
heart rate in 130s and later on just over 140 or just at 145. trying
to keep power and hr stable with less spikes than I normally have in
the past.
Woke up still coughing up some crap but sinuses are clear. Still laying
low this week. Ankles was fine still but did feel it on the ride after about 90'. Zero hard efforts or standing and no steep climbs other than backbay. maybe that is enough to light it up right now?
C • . 2
Note
weight:179lbs
Cal half is looking unlikely at this point with my foot.
still feeling it even with time off running. frustrating.
going to work with dr. heaslett and do whatever it takes
to get it back to normal before resuming training.
.
still feeling it even with time off running. frustrating.
going to work with dr. heaslett and do whatever it takes
to get it back to normal before resuming training.
.
Note
,
,
I seriously need to get a car.
.
,
I seriously need to get a car.
.
Friday Feb 12, 2010 #
Note
slept:9.0 weight:179lbs
monster sleep
woke up feeling almost normal, light congestion, a bit tired.
plan is easy building to low steady ride today, adding more
climbing at Newport Coast area.
ankle feels totally normal and pain free but will give it more time.
very difficult holding back, i want to run!
still no car. going to ride my bike to see a couple trucks this weekend
in newport/hb. old toyota pickups, isuzu troopers. something that
will haul my stuff around and not explode.
woke up feeling almost normal, light congestion, a bit tired.
plan is easy building to low steady ride today, adding more
climbing at Newport Coast area.
ankle feels totally normal and pain free but will give it more time.
very difficult holding back, i want to run!
still no car. going to ride my bike to see a couple trucks this weekend
in newport/hb. old toyota pickups, isuzu troopers. something that
will haul my stuff around and not explode.
Cycling 2:30:31 [3] 46.7 mi (18.6 mph) +2454ft
ahr:131 (sick)
home-warner-cdm beach-newport coast, back down, again (flatted), then up view ridge and to cul de sac, refill, back down, stop at bike religion to get bolts for broken speedplay cleat that was flapping around, then home.
Lap 1: Home- Warner warmup
13:04-123bpm-255w-Headwind
Lap 2: Warner-Dover-tailwind, but sat up and just focused on high cadence
27:39-139bpm-297w-91rpm. 297 watts at under 140 is good news.
.
Dover-bottom of Newport Coast, through CDM neighborhoods
13:18-141bpm-283w-90rpm
1st Lap up Newport Coast...didn't know rear tire was going flat. built to Hard
7:42-160bpm-370w-82rpm
2nd Lap up NC, tried to keep HR under 150, tire was totally flat 3/4 up
8:54-148bpm-303w-75rpm Just thought I was tired...LOL
View Ridge (1:25 from hydrant to view ridge start, but after flat fix)
4:28-139bpm-313w-59rpm felt good, easy. probably from resting while fixing the flat
right turn onto Park Ridge to top of short stabber climb
26"-154bpm-747w-89rpm (HR worth less...after downhill recovery)
1623kcal
Lap 1: Home- Warner warmup
13:04-123bpm-255w-Headwind
Lap 2: Warner-Dover-tailwind, but sat up and just focused on high cadence
27:39-139bpm-297w-91rpm. 297 watts at under 140 is good news.
.
Dover-bottom of Newport Coast, through CDM neighborhoods
13:18-141bpm-283w-90rpm
1st Lap up Newport Coast...didn't know rear tire was going flat. built to Hard
7:42-160bpm-370w-82rpm
2nd Lap up NC, tried to keep HR under 150, tire was totally flat 3/4 up
8:54-148bpm-303w-75rpm Just thought I was tired...LOL
View Ridge (1:25 from hydrant to view ridge start, but after flat fix)
4:28-139bpm-313w-59rpm felt good, easy. probably from resting while fixing the flat
right turn onto Park Ridge to top of short stabber climb
26"-154bpm-747w-89rpm (HR worth less...after downhill recovery)
1623kcal
Strength Training 22:00 [3]
Pushups/crunch superset nonstop in living room after ride.
normal-wide-diamond- repeat
no dive bombers today.
normal-wide-diamond- repeat
no dive bombers today.
Thursday Feb 11, 2010 #
Note
weight:177lbs
Cold symptoms have improved. Going to ride/swim today.
Ankle feels fine today. Feel it just slightly on stairs.
If I were to repeat history like the last two weeks i'd run today
and tomorrow, it would be sore tomorror night, then take another several days off again. no thanks. following dr. heaslett's orders for now.
Stab wound on thumb is finally closed, but still sensitive, sore, weak and numb.
Ankle feels fine today. Feel it just slightly on stairs.
If I were to repeat history like the last two weeks i'd run today
and tomorrow, it would be sore tomorror night, then take another several days off again. no thanks. following dr. heaslett's orders for now.
Stab wound on thumb is finally closed, but still sensitive, sore, weak and numb.
Cycling 2:00:02 [3] 44.16 mi (22.1 mph) +689ft
ahr:137 slept:8.0 weight:179lbs (injured) (sick)
home-warner-backbay-r on warner to light-back home via seapoint.
few hotlaps around neighborhood to get to 2hrs.
easier warmup, some riding out of aero position today sitting up.
mostly steady overall. aimed to keep hr right between 140-145.
still have cold symptoms, but mild. going to get extra sleep tonight,
try to at least be horizontal by 11.
Lap 1 Home-Warner warmup, tailwind
10:36-24.4mph-246w-127bpm-92rpm
Lap 2 Warner-Dover..good headwind entire way
32:45-20.9mph-291w-141bpm-84rpm-----Improvement 280~ last time.
Backbay Out and Back-windy, sat up, easy in middle section
17:22-22.4mph-261w-142bpm-88rpm
Backbay to Warner, 1st half easy pace thru the lights, then steady
34:48-22.3mph-258w-132bpm-82rpm (?)
too much coasting and stopping on way back today.
Averages
269w
22mph
1305kcal
few hotlaps around neighborhood to get to 2hrs.
easier warmup, some riding out of aero position today sitting up.
mostly steady overall. aimed to keep hr right between 140-145.
still have cold symptoms, but mild. going to get extra sleep tonight,
try to at least be horizontal by 11.
Lap 1 Home-Warner warmup, tailwind
10:36-24.4mph-246w-127bpm-92rpm
Lap 2 Warner-Dover..good headwind entire way
32:45-20.9mph-291w-141bpm-84rpm-----Improvement 280~ last time.
Backbay Out and Back-windy, sat up, easy in middle section
17:22-22.4mph-261w-142bpm-88rpm
Backbay to Warner, 1st half easy pace thru the lights, then steady
34:48-22.3mph-258w-132bpm-82rpm (?)
too much coasting and stopping on way back today.
Averages
269w
22mph
1305kcal
Swim 1:00:00 [3] 3.0 km (20:00 / km)
weight:177lbs (sick)
Finally made it to the pool!
Lisa and I drove together to 24hr fitness bella terra aka Saigon
500, 5x100
400, 4x100
300, 3x100
200, 2x100
100, 2x100
shoulder achey starting around 2600.
rather sluggish and slower tonight, several days off swimming.
narrow lanes w/ 3 swimming.
accidentally punched a guy in the head, felt awful.
Lisa and I drove together to 24hr fitness bella terra aka Saigon
500, 5x100
400, 4x100
300, 3x100
200, 2x100
100, 2x100
shoulder achey starting around 2600.
rather sluggish and slower tonight, several days off swimming.
narrow lanes w/ 3 swimming.
accidentally punched a guy in the head, felt awful.
C • :( 3
Wednesday Feb 10, 2010 #
Note
slept:8.5 weight:178lbs (injured) (sick)
woke up with gnarly cold symptoms, slept in until 8:30.
took some OTC meds and nostrils are clear as of 3pm.
only light easy workouts tonight. body is still super sore
from monday.
took some OTC meds and nostrils are clear as of 3pm.
only light easy workouts tonight. body is still super sore
from monday.
Cycling 1:01:00 [3] 20.3 mi (20.0 mph)
easy
windy
feeling slightly better in the pm, but kept it short and ez
windy
feeling slightly better in the pm, but kept it short and ez
Tuesday Feb 9, 2010 #
Note
weight:179lbs (injured) (sick)
Cold symptoms again today...laying low until it goes away.
Saw Podiatrist/Dr. Heaslett this a.m. he'd like to see me stop
running completely for 1.5-2 weeks and then rehab. Going in
next week to get upgraded orthotics. Loose ligaments and 20
years of running and racing offroad have caught up to me a bit.
Other option is surgery but I'm going to just avoid off camber surfaces
and off-trail, uneven stuff for the time being. Might be several months.
Last year it took from Nov 2008 (nationals) to mid february before
the same injury healed and I could resume training. only had a few
weeks of real run training for o-side. Might be similar situation this year.
It was all going great until NGAR!
Riding is ok, but "no sprinting or hard hills and stay in the saddle"....
.
Saw Podiatrist/Dr. Heaslett this a.m. he'd like to see me stop
running completely for 1.5-2 weeks and then rehab. Going in
next week to get upgraded orthotics. Loose ligaments and 20
years of running and racing offroad have caught up to me a bit.
Other option is surgery but I'm going to just avoid off camber surfaces
and off-trail, uneven stuff for the time being. Might be several months.
Last year it took from Nov 2008 (nationals) to mid february before
the same injury healed and I could resume training. only had a few
weeks of real run training for o-side. Might be similar situation this year.
It was all going great until NGAR!
Riding is ok, but "no sprinting or hard hills and stay in the saddle"....
.
Note
weight:179lbs (injured) (sick)
TOTAL rest day...have a cold and body is completely destroyed from yesterday's nonstop steep hill sprints (up and down) on the rocks, plyometrics, etc. everything is sore. normally would like to swim today, but focusing on just killing this cold.
Monday Feb 8, 2010 #
Strength Training 20:00 [3]
Before and during
FRS Photo shoot
Pushups-core
At Mormon Rock Outcrop
FRS Photo shoot
Pushups-core
At Mormon Rock Outcrop
RUCK 40:00 [3]
FRS photo shoot
Mormon Rock Outcrop
Up and down, to and fro locations.
Cool spot, steep.
Mormon Rock Outcrop
Up and down, to and fro locations.
Cool spot, steep.
Running 40:00 [4] 4.0 mi (10:00 / mi)
FRS shoot
Mostly hill sprints, jumping streams, down tracks. Ankle was lit up all day but manageable. No running this week.
Podiatrist appt tomorrow.
Mostly hill sprints, jumping streams, down tracks. Ankle was lit up all day but manageable. No running this week.
Podiatrist appt tomorrow.
Cycling 30:00 [3] 9.9 mi (19.8 mph)
Easy AR spin, 200-230w, h.r. 120s then 10' at 270 h.r. High 130s.
Only had time for a quick ar sesh.
Only had time for a quick ar sesh.
Sunday Feb 7, 2010 #
Event: Fiesta Island Time Trial
Cycling 1:27:35 [4] 32.4 mi (22.2 mph)
Fiesta Island TT and w/up.
1st in cat 4/5, 3rd OA behind a pro and a 2.
RESULTS:
http://www.fiestaisland.com/results/2010results/01...
27:35 ahr 165
27.03 mph-wind
Lap 9:17 162hr/26.7
Lap 9:19 165hr/26.5
Lap 8:58 169hr/27.4
1st and last prolly off by a few secs
Need to do some rrs and crits to cat up.
Windy. Rain stopped just before my start time.
First sustained effort over 150 this year. Felt awesome, just rusty.
At seaworld now.
Family stuff all day.
1st in cat 4/5, 3rd OA behind a pro and a 2.
RESULTS:
http://www.fiestaisland.com/results/2010results/01...
27:35 ahr 165
27.03 mph-wind
Lap 9:17 162hr/26.7
Lap 9:19 165hr/26.5
Lap 8:58 169hr/27.4
1st and last prolly off by a few secs
Need to do some rrs and crits to cat up.
Windy. Rain stopped just before my start time.
First sustained effort over 150 this year. Felt awesome, just rusty.
At seaworld now.
Family stuff all day.
Cycling 15:00 [3] 3.0 mi (12.0 mph)
Post-race cool down, (total). Watch was off for first few minutes. Felt fine afterwards. Next time do a longer cooldown! Was getting cold in the skinsuit so kept it short.
The usual Mandatory Ki's mondo breakfast burrito after.
The usual Mandatory Ki's mondo breakfast burrito after.
Note
cold symptoms staring when i woke up this morning.
Note
(injured)
Cold.
Started night before TT.
Not fun.
Started night before TT.
Not fun.
Saturday Feb 6, 2010 #
Note
slept:8.5 weight:179lbs
.
stabbed my self in the thumb last night by accident. 1/2 cm puncture at the joint. cannot believe i didn't cut my thumb off. it still works, but kinda weak when grabbing stuff.. butterflied it. more hanging w/ lisa's family today and laying low. going to try to squeeze in trainer sesh and shake-down ride on the time trial bike.
took orthotics out of shoes, and bought different pair with slightly more support, saucony paramounts. pain went away quickly. going to go orthotic-less for a while. appt w/ dr. heaslett on tuesday morning 8:45.
.
stabbed my self in the thumb last night by accident. 1/2 cm puncture at the joint. cannot believe i didn't cut my thumb off. it still works, but kinda weak when grabbing stuff.. butterflied it. more hanging w/ lisa's family today and laying low. going to try to squeeze in trainer sesh and shake-down ride on the time trial bike.
took orthotics out of shoes, and bought different pair with slightly more support, saucony paramounts. pain went away quickly. going to go orthotic-less for a while. appt w/ dr. heaslett on tuesday morning 8:45.
.
C • TT 2
Running 30:00 [3] 4.1 mi (7:19 / mi)
weight:180lbs
rehab run
tready
24hr jankness hb w lisa and johnny m.
foot has felt fine since yesterday afternoon...felt great today.
started easyish built to steady. 7:54 to 6:52, bumping up pace every
5 minutes or so. felt some tightness around 8', slowed down again for a
few minutes, then continued. no pain.
new saucony paramounts feel awesome, sans othotics too.
crazy day running around, seaquarium, picking up race wheels, family dinner etc.
.
tready
24hr jankness hb w lisa and johnny m.
foot has felt fine since yesterday afternoon...felt great today.
started easyish built to steady. 7:54 to 6:52, bumping up pace every
5 minutes or so. felt some tightness around 8', slowed down again for a
few minutes, then continued. no pain.
new saucony paramounts feel awesome, sans othotics too.
crazy day running around, seaquarium, picking up race wheels, family dinner etc.
.
Cycling 1:00:00 [3] 19.6 mi (19.6 mph)
Trainer Spin
super easy-easy-low steady high cadence 95-105.
did not want to be on trainer, too much going on today.
.
super easy-easy-low steady high cadence 95-105.
did not want to be on trainer, too much going on today.
.
Strength Training 30:00 [3]
24hr jankness after tready run
quick core session
upper body still sore from pushups/pullups etc the other day.
few sets of pushups, some downward dog to stretch things out.
after the sesh some extra leg stretching.
quick core session
upper body still sore from pushups/pullups etc the other day.
few sets of pushups, some downward dog to stretch things out.
after the sesh some extra leg stretching.
Friday Feb 5, 2010 #
Note
slept:8.0
Lisa's birthday + her relatives visiting = going to be lucky to fit in any training today...it's all good!
late start but as of yesterday pm. restricting diet for photo shoot on monday.
late start but as of yesterday pm. restricting diet for photo shoot on monday.
Swim 40:00 [3] 2.0 km (20:00 / km)
Agassi laguna niguel
Quick 2k
Felt great, best so far this year. Good rotation and power thru hips. Enter down.
200 wup
600 as r25,l25, s50
200 as k50/s50
500 mod hard 7:12
50k
50s
300 as r/s/l/s
50k
50s
Quick 2k
Felt great, best so far this year. Good rotation and power thru hips. Enter down.
200 wup
600 as r25,l25, s50
200 as k50/s50
500 mod hard 7:12
50k
50s
300 as r/s/l/s
50k
50s
Thursday Feb 4, 2010 #
Note
slept:8.0
earlier than normal to bed, progress.
slept 11pm-7am
Lisa's brother/family are in town. they're off to disney today...
i'll try to get in a longish hilly endurance ride since fri/saturday look like
rain and sunday is the TT.
foot feels normal this morning, but i can still feel some very mild
tightness in the ankle area when doing rotations. avoiding any motion
that might aggravate it.
slept 11pm-7am
Lisa's brother/family are in town. they're off to disney today...
i'll try to get in a longish hilly endurance ride since fri/saturday look like
rain and sunday is the TT.
foot feels normal this morning, but i can still feel some very mild
tightness in the ankle area when doing rotations. avoiding any motion
that might aggravate it.
Running 45:50 [3] 6.0 mi (7:38 / mi)
Tready
No pain
Very easy slowly building to steady.
No pain
Very easy slowly building to steady.
Cycling 2:24:57 [3] 53.4 mi (22.1 mph) +1079ft
weight:180lbs
same 50 mile course as last few times, with a bit longer return down pch.
colder and windier, should have worn a buff under helmet.
ankle complaining a bit after 45miles so cut workout a bit short, went home and iced. bit easier today...longer warmup, then big headwind from warner all the way down to backbay so just spun at 140hr. ankle
feels fine otherwise. debated going longer but much to do at home re job search and lisa's b-day tomorrow. Fiesta Island TT this weekend.
colder and windier, should have worn a buff under helmet.
ankle complaining a bit after 45miles so cut workout a bit short, went home and iced. bit easier today...longer warmup, then big headwind from warner all the way down to backbay so just spun at 140hr. ankle
feels fine otherwise. debated going longer but much to do at home re job search and lisa's b-day tomorrow. Fiesta Island TT this weekend.
Wednesday Feb 3, 2010 #
Note
slept:9.5 weight:180lbs
.
slept 1145-9:30am...whoa!
woke up at 6,went bck to sleep for what felt like 5 minutes...
taking it easier today, shorter sessions.
foot feels fine again today, may try a very short easy treadmill run this afternoon.
.
slept 1145-9:30am...whoa!
woke up at 6,went bck to sleep for what felt like 5 minutes...
taking it easier today, shorter sessions.
foot feels fine again today, may try a very short easy treadmill run this afternoon.
.
Running 30:00 [2] 3.7 mi (8:06 / mi)
Very Easy Rehab run
Tready
24hr Irvine
Felt fine, some tightness towards lateral forefoot/T5 but ankle was 100%
Its not healed though..can still feel tightness/some pain when inverting/stretching PL.
Tready
24hr Irvine
Felt fine, some tightness towards lateral forefoot/T5 but ankle was 100%
Its not healed though..can still feel tightness/some pain when inverting/stretching PL.
Strength Training 40:00 [4]
24hr irvine
Pushups-swiss crunch-pullups x4
Alt dbell curls-overhead 2hand tri press-upright rows 8 4
Cable crunch-rope pullbacks-straight arm standing pulldowns x4
Hanging leg raise-cable crunch x3
Abs
Pushups-swiss crunch-pullups x4
Alt dbell curls-overhead 2hand tri press-upright rows 8 4
Cable crunch-rope pullbacks-straight arm standing pulldowns x4
Hanging leg raise-cable crunch x3
Abs
Cycling 1:00:00 [3] 19.5 mi (19.5 mph)
Trainer Spin, easy-low steady high cadence. Busy day.
Trainer is ready for sunday. Loose handle fixed.
Trainer is ready for sunday. Loose handle fixed.
Tuesday Feb 2, 2010 #
Note
weight:179lbs
.
Foot felt 100x better today.
This afternoon/evening it's "normal".
Going to give it a few days...because I juuuuust dooooon't trust it.
I'm on to you, peroneus longus!
Oh yeah, I know.
You may not think that I know, but I know.
Level running surfaces for a while when I do start running again and continued RICE.
Last year I wasn't able to really run until a few weeks before Ironman 70.3 Cali, this year I don't want to make the same mistake. cutting it close enough.
.
Foot felt 100x better today.
This afternoon/evening it's "normal".
Going to give it a few days...because I juuuuust dooooon't trust it.
I'm on to you, peroneus longus!
Oh yeah, I know.
You may not think that I know, but I know.
Level running surfaces for a while when I do start running again and continued RICE.
Last year I wasn't able to really run until a few weeks before Ironman 70.3 Cali, this year I don't want to make the same mistake. cutting it close enough.
.
Note
slept:6.25
slept 1245-8
lisa got home around 930 last night so late dinner etc.
foot feels normal this morning.
lisa got home around 930 last night so late dinner etc.
foot feels normal this morning.
Swim 1:01:00 [3] 3.0 km (20:20 / km)
weight:179lbs
5x100, 500
4x100, 400
3x100, 300
2x100, 200
2x50rl, 100
Shoulder lit up slightly but not bad. Kept pace in check at 1:30s for the 100s.
4x100, 400
3x100, 300
2x100, 200
2x50rl, 100
Shoulder lit up slightly but not bad. Kept pace in check at 1:30s for the 100s.
Cycling 2:13:47 [3] 50.68 mi (22.7 mph) +1309ft
ahr:139 weight:179lbs
Same route as last week's 50s.
Similar workout, with shorter warmup.
Last week was coming off illness so extended
all warmups. This week I'm feeling about "normal".
Much windier today. Felt ok, but still have the 100 miler
from 2 days ago in the legs. Still just ramping up.
***************
Home-Warner Warmup
4.32m, 13:24, 131hr, 19.3mph, 248w headwind
Warner-Dover
11.38m, 25:52, 141hr, 26.4mph, 263w, tailwind
Dover-Backbay Entry
3:39
Backbay Lap
6.55m, 16:48, 143hr, 23.4mph, 265w,
Backbay Loop
9.5m, 25:38, 142hr, 22.2mph, 260w
Backbay exit to Warner
12.78m, 36.33, 136hr, 21mph, 284w? headwind!
Warner-17th
4.34m, 10:08, 145hr, 25.7mph, ?w
tacked on a route through the hood to practice some fast
cornering.
great energy entire ride.
Averages:
22.7mph
1523kcal
Similar workout, with shorter warmup.
Last week was coming off illness so extended
all warmups. This week I'm feeling about "normal".
Much windier today. Felt ok, but still have the 100 miler
from 2 days ago in the legs. Still just ramping up.
***************
Home-Warner Warmup
4.32m, 13:24, 131hr, 19.3mph, 248w headwind
Warner-Dover
11.38m, 25:52, 141hr, 26.4mph, 263w, tailwind
Dover-Backbay Entry
3:39
Backbay Lap
6.55m, 16:48, 143hr, 23.4mph, 265w,
Backbay Loop
9.5m, 25:38, 142hr, 22.2mph, 260w
Backbay exit to Warner
12.78m, 36.33, 136hr, 21mph, 284w? headwind!
Warner-17th
4.34m, 10:08, 145hr, 25.7mph, ?w
tacked on a route through the hood to practice some fast
cornering.
great energy entire ride.
Averages:
22.7mph
1523kcal
Monday Feb 1, 2010 #
Cycling 28:00 [1] 4.8 mi (10.3 mph)
Spin on mtb from home to Enterprise rent a car via downtown hb etc.
Counting it!
High cadence, legs are good. Foot better but not good enough. Busy day ahead!
Counting it!
High cadence, legs are good. Foot better but not good enough. Busy day ahead!
Swim 45:00 [3] 2.2 km (20:27 / km)
weight:179lbs
Shouilder pain around 1700m so cut workout short. ramping back up carefully, its been several months.
Warmup
200, 300
500 as K50/swim 50
Main
4x100, 400
3x100--pain, stopped
K50/s50
Warmup
200, 300
500 as K50/swim 50
Main
4x100, 400
3x100--pain, stopped
K50/s50
Cycling 1:00:00 [2] 19.0 mi (19.0 mph)
Trainer
High cadence steady spin
While returning calls. Multitaskin'
High cadence steady spin
While returning calls. Multitaskin'
Strength Training 35:00 [3]
Pushups-Core superset nonstop.
No rest.
No rest.