Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RASPUTIN

In the 7 days ending Mar 15, 2009:

activity

time

miles

+ft

Cycling

14:30:12

275.76

(19.0/h)

443.79

(30.6/h)

9313

Running

3:59:03

33.1

(7:13)

53.27

(4:29)

Swim

2:00:00

3.73

(32:11)

6.0

(20:00)

Total

20:29:15

312.59

(3:56)

503.06

(2:27)

9313

averages - sleep:5.5 rhr:44 weight:182.3lbs

4:59

0:00

» now

Sunday Mar 15, 2009 #

Cycling 2:15:08 [3] 44.1 mi (19.6 mph)
ahr:118

First spin on new Cervelo P2C with Slater. From slaters house-pch-warner-backbay out and back

Running 1:28:17 [3] 12.0 mi (7:21 / mi)
ahr:153 weight:182lbs

Bolsa Chica/Huntington Beach cement/asphalt boardwalk...Youch!

Legs SHOT from yesterday's ride.sluggish and a bit dehydrated. Elevated H.R.

Ran about :45 after ride.

Saturday Mar 14, 2009 #

Cycling 4:59:27 [3] 101.2 mi (20.3 mph) +4636ft
ahr:143 slept:4.0 weight:182lbs

4:45 wakeup for this one!

Solvang Century

Cold. Windy. Steady.

Kept H.R. At top of steady all day. L.T. is probably 152-158 today.

Did it on 3 bottles of Vitargo and 2 tabs of (ginger)nuun.

No other calories.

Lisa crushed it too, after not feeling well in the a.m.

C • Vitargo 14

Friday Mar 13, 2009 #

Event: Way Too Cool 50k

Swim 40:00 [3] 2.0 km (20:00 / km)
weight:182lbs

2000 SCY

500 wup
5x200 avg 2:57, best
2:52 bldg steady/mod hard
500 warmdown.
L shoulder a bit sore again.

No swim tomorrow...

Solvang Century and brick run.

Running 36:21 [3] 5.1 mi (7:08 / mi)
ahr:146 weight:182lbs

From home..Steady 5 miles. Kept it at AeT/easier side of MAF pace. Effortlessly floating.
Awesome...

Thursday Mar 12, 2009 #

Cycling 2:01:05 [3] 37.65 mi (18.7 mph) +1903ft
ahr:130 weight:181.8lbs

Santiago Cyn loop from home. Clockwise. Skipped modjeska and other side climbs, only had 2hrs to ride.

Kept Steady pace after :33/8 mile easy uphill warmup to jamboree/santiago cyn road. Windy!!

Added 10 minutes at end to get 2hrs

Running 41:47 [3] 6.0 mi (6:58 / mi)
weight:182lbs

First 3 miles controlled, miles 1.5-3 uphill, maybe 2%. Then on turnaround, went just above steady pace, to half marathon pace..no hrm strap today, so poor discipline on my part. Effort increased on 2nd half. I will call this a fartlek/progression run.
Felt good though!

7:00 slightly down
7:25 up
7:24 up
6:26 down
6:50 down
6:37 uphill

Swim 41:00 [3] 2.0 km (20:30 / km)

2000 SCY

100-200-300-400-500
500 cooldown as
100, 3x(25'/75s)
100 @ race pace in 1:21

Wednesday Mar 11, 2009 #

Cycling 2:03:02 [3] 33.01 mi (16.1 mph) +1709ft
ahr:112 slept:7.0 weight:183lbs

Very EZ "just chillin" pace.
Home-Newport coast climb loop. (did NC climb in 9:52, EZ hr in 130s)

Bit fatigued just from last nights run, lack of sleep and overall volume.

That's good!

Stoplight hell tonight. Glad it was just an easy ride. Finished after sunset.

Tuesday Mar 10, 2009 #

Cycling 1:24:30 [3] 26.0 mi (18.5 mph) +505ft
ahr:112

Easy spin. Similar route as yesterday. Too many lights...
Niggle in left lateral/dorsal knee went away.

C • such pretty graphs... 2

Running 1:12:38 [3] 10.0 mi (7:16 / mi)
ahr:151 rhr:44 weight:184lbs

Steady pace, felt easy. aimed to keep H.R. Right at or under 150.

Effortlessly floating first 8 miles, then legs tightened a bit
on the slight uphill...just lack of miles/run training YTD.
No worries.

Last 6 miles in the dark.

Start/Finish at Dr. Heaslett's parking lot.
Ran on shoulder/paved path along irvine
river trail. Awesome mostly flat surface.
Annoying concrete "underpasses" only sucky part,
throwing off rhythm, but not too bad.

7:06 @ 145
6:49 @ 147
6:59 @ 151
7:13 @ 150
7:14 @ 151 (Turnaround at Campus Dr)
7:04 @ 154
7:27 @ 153
7:17 @ 152
7:41 @ 152
7:41 @ 152

Monday Mar 9, 2009 #

Swim 39:00 [3] 2.0 km (19:30 / km)

2000 SCY

1000 warmup descending

4x200, Best 2:50

200 cooldown as
2x (25k/75s)

C • SCY 3

Cycling 1:47:00 [3] 33.8 mi (19.0 mph) +560ft

Easy :30 w/up then 1hr steady, easy warmdown.

Underdressed for the cold!

Noticed h.r. Dropped to low 50s at red lights first part of the ride.

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