Training Log Archive: RASPUTIN

slept 12-8:45...work around the house in the a.m.
late start for the long ride.
legs still feel a bit loaded, from re-ramping up volume
this week and hard efforts the other day.

ankle is better but not good enough. likely to take the entire
next week off running.

Steady ride, aimed to keep HR at or under 140 for first 2hrs, then mid 140s the rest of the way. On long or steep climbs allowed it to hit 150, but no more until last 20 minutes when I threw in some BG efforts, just over 150. I could tell from the first 20 minutes that my heart rate/power were off today, watts were low for the heart rate. First block of training after the ass kicker NGAR.

Home-warner-pch to corona del mar beach for the view-newport coast (9:07 at 149hr, just 314w, I knew it was going to be a long day!)-turtle-jeffrey-irvine blvd-portola-bake-glen ranch-canyon...took a split from top of TT course climb to the end (13:22, 145hr, 249w, 28mph)...(obviously I need a 56/11 for the next time I do that course))...felt kinda junky through the canyon. Hit the jamoboree minimart to refill bottles and vitargo, dropped a FEIN which I drank about 30' after at backbay. If I wasn't a believer before, I am now. It was like viagra for my legs and spirit. very cool. Felt way better on the backbay loop and ride back home with an out and back to warner to get over 100 miles.

253w average
3059kcal

C • caning it! 5

lisa's family coming into town this week...
renting a car for the week so i can actually get
to the pool/gym.
looks like rain next weekend is possible...still planning
on the Fiesta Island TT for an end-of-base benchmark.

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No running until ankles is 100% plus a couple days extra.

20-30 mpw isn't going to help me anyway so full rest is the Rx instead.

exact same injury as 2008 and 2009, almost to the week. Re-assessing
orthotic and shoe choice. Adjustment to right orthotic helped, adding more to lateral edge. Will do the same for Left. Ran in Lunartrainers last week when ankle was still a bit swollen from NGAR, that might have been enough to aggravate the PL. Back to basics...stick with shoe/orthotic combo that has worked in the past. RICE, alt with moist heat when possible, IBU for a few days, and higher heal shoes until it is better. Podiatrist appt next week.

Good timing to get in more riding and swimming/lifting.
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Slept in, Connect 4 tournament (she won) while watching Betyween Two Ferns w Zach Galifianakis on Funny or Die.

Started around 2pm
SRO easy spin w Lisa
Home-warner-backbay end, backbay loop-pch-seapoint-edwards?-seapoint
Palm-17th-spin around block and home
Beautiful sunset.
Chilly last couple hrss

Stopped at Kean's for espresso.

1001kcal

Slept 1130-9am

slept 9pm-815am. wow! ankle hurts this a.m. going to get an appt
with podiatrist....

home-warner-ocean cdm-NC-View Ridge-cul de sac-water refill-park ridge-backside-back up-pch through cdm pch-r on warner-turn at light-warner-pch-goldenwest-palm-17th-olive-21st-home

threw in a hard view ridge, over 400w, and followed up with surge to antenna hills. hr wanted to stay high/watts low for rest of ride after that. just took ~7 minutes of max effort to sap the power from my legs! just checking in.

NC: 8:35, avg 150, avg 329w, 63rpm, 11.9mph.
some light headwindl. went out fast and couldn't get heart rate back down without slowing way down. DON'T go out hard, even when it feels easy.

View Ridge:
3:32, avg 164, 403w, 62rpm, 9.9mph

Antenna 1:
1:14, avg hr 159, 400w, 71rpm, 11.7mph

Antenna 2:
:26, avg hr157, 695w, 76rpm. gliding start.

Backside of NC (hr already won't stay down)
8:51, 146bpm, 282w, 69rpm, 12.3mph...1.82miles

Dover-Warner? heart rate wouldn't stay down, so some Easy in there.
28:14, 143bpm, 259w, 81rpm, 24.2mph, 11.4miles







2059kcal
averages
2769' climbing
245w
139hr
21.1mph

Ankle feels way better this morning.
ICED and light massage last night on area...and used
the dendracin gel my MD friend gave me a while back.
either it works or coincidentally the pain/inflammation always goes away
after i use it!

Stoked. Still going to only do "rehab' runs this week.

Same as tues

500 wup
10x100 as R/L50, s50
2x K on side 50/100
200 I.M.

Trainer, after the run and swim.
Long warmup...ankle is good.

C • only 3.... 1

Hurt first 4 mins, then went away. Zero pain miles 2-4, then pain came back when I turned around...basically can't run on L side of crowned road. Rest of body felt awesome...nice warmup then built low to mid to upper 140s, always under MAF. I miss running.

Aliso/wood cyn. Ran int park 800m, turned around. Last 6+ miles on aliso creek bike trail.

Flat to Rolling.
First mile
7:24 @ 131
7:22 @ 141
7:12 @ 147
7:15 @ 147
7:00 @ 149
7:07 @ 147
7:03 @ 149
Last bit @ 146

Same Route and Workout as Monday...
Basebuilding, low building to mid steady, staying
under MAF for entire ride.


Home-Warner Warmup
12:21-121hr-246w-21.2mph

Warner-Dover
26:32-138hr-284w-25.4mph

Dover-Jamboree-Backbay Entrance
4:12-139hr-267w...just tryin to get across lanes

Backbay out
7:48-140hr-282w-25.2mph

Backbay back
8:35-139hr-272w-22.8mph

Backbay Loop
24.43-141hr-291w-23.1mph

Backbay to Dover
3:40-??

Dover? to Warner
30:01-142hr-285w-22.7mph

Warner-Goldenwest-Orange-Home
10:13-147hr-288w-25.6mph..kinda scattered, lost focus w/the wind.


Legs a bit tight/sore heavy from lifting the other night, but felt good.
Just 2 scoop Vitargo bottle on the bike. BUT stopped to refill after Backbay loop. Plan was similar...long warmup with HR under 140, then sit on 140 until around 100 minutes, then aim for 145. Last 10 minutes allowed HR to go just over 145 but never over 150 (MAF is 151).
_______

TOTALS
_______

1517kcal
50.18 miles
2:08
Avg 23.4mph
138 AVG HR
Avg 281w (garmin, not normalized)
Avg 84rpm

Feeling good on the bike again. Really looking forward to hitting some tempo and LT workouts after this base period. Going to keep extending base until I plateau...

THIS

IS


SPARTAAAAAAAAAAAAAAA!!!!!!

C • HULK CRUSH BIKE 1

core meltdown
too many sets of planks to count.
first 4 were 2' each

Basic Strutcture was

4 Sets of:
2 minute Plank
Floor crunch-upper only x 60
R side crunch x 60
L side crunch x 60
Neck Rotations x 10 per side
Neck up and down x 10

Then
? 6? Sets of
Side Plank L -floor crunch Side Plank R-floor crunch
Side Plank L elbow-floor crunch -Side Plank R elbow -floor crunch
normal plank 1' with foot raises.


Bat Country -avenged 7x
Hyperpower! - NIN
hello shtty -bayside
Bring the Noise
Fuel -metallica
Whole Lotta Love
Back in Black
Highway to Hell
Hells Bells
Ace of Spades
h. - tool
the outsider - apc
weak and powerless

C • playlist 2

Really WANT to run today, but had some pain this morning just walking around so will take today off and try again tomorrow. been through this particular injury before.

Tready
Pain went away after 10 minutes. Weird.
Pain moved from PL area towards end of mt5.
Felt good, but kept it super easy, rehab run. Hopefully I'm good to go now.

Easy spin. Legs a bit tight from lifting last night. Feel good though.
Its good to feel Healthy again!!!!

500 smoothe
10x100as R25/L25/50s
2x200 as 50k/150s
100 easy breast/back

Feeling better! Just about normal.

Plan was stay low to mid steady for most of the ride.
Stay ~15-20 bpm under LT, or around 140.

Warmup in 130s building to 140. Stay at 140ish for
bulk of ride. After 100 minutes, let HR go to 145-147 range.

only carried one small bottle that had 2 scoops Vitargo, could
have used more water. need to get in habit of drinking more during
the day.

Warmup Home-warner
4.33m-14:08-128hr-240w

Warner-Dover
11.43m-26:42-141hr-277w

Dover-Backbay
?

Backbay Lap out
3.34m-8:35-140hr-286w (with stops to go around gates and workers)

Backbay Loop
9.59m-25:27-142hr-286w ( " ")

Backbay to ??
8.82m-23:29-144bpm-282w windy

? to Warner
6.57m-18:51-142hr-283w

Warner-GW
3.92m-9:09-145hr-275w windy

Felt good the whole way. Just needed some water.

HR drift = dehydration + not riding lately

Totals
Avg 22.6mph
Avg HR 140
Avg 86rpm
Avg 268w

1582kcal

C • pwr 7

Nice beat-down
Legs will be wobbly tomorrow and sore on wednesday!
All supersets with zero rest except walking between machines etc.

Cable crunches were all maximum weight, sets of 30.

1. Block step ups alt-cable crunch

2. Step ups w/30lb dbells-cable crunch

3. Lateral step-ups-cable crunch

4. Plyo lateral step ups-cable crunch

5. 3x Hamstring curl-abductor-adductor. All sets of 20
+swiss crunch interlude

6. 4x alt Dbell curl (35s, 40s, 40s, 45s)-overhead dbell tri press (same weight but single dbell)-dbell shoulder press (20s). Sets of 1e.
-
7. 4x20 of: Leg Press (just two 45s)-Calf Press...10sec rest after each
calf press. Alternated normal-wide-narrow-normal

Cable crunch meltdown.

.

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Feeling back to normal today. Coughing is way down to almost zero.
Lisa woke up w/sore throat. Hope she doesn't have what I had. Last
~2 weeks were rough. Definitely Don't want to race like that again!

Super thankful.
Voice still isn't back 100%.
Good thing I'm not a singer.
Left foot issue is still there.
Started a run today on the woodchip trail in Hermosa. Stopped after 10 seconds, pain was still there. Seems to be under PL, which might be a good thing. PLs take forever to "heal".

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