| Week 11 | | Week 10 | | Week 09 | | Week 08 | | Week 07 | | Week 06 | | Week 05 | | Week 04 | | Week 03 | | Week 02 | | Week 01 | |
|
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 11 1/25 - 1/31 |
Generally decent base training. Getting sick in December really set me back. Plus, I have been as focused and diligent on my training, nor my journal. One reflects the other. I feel I have a decent base on the bike. Distance needs some work. The swim is holding on. Will start adding distance now. Run is behind, but I am getting treatment now. Finally, strength training - feel like I have decent strength in the weight room. Will basically start picking things up now. | 0 | 50 | 4 |
| Saturday: | Day off | |||
| Friday: | Day off | |||
| Thursday: | Elliptical machine - 20 min; weights | |||
| Wednesday: | Day off. in NYC. | |||
| Tuesday: | Lift | |||
| Monday | Run 4. Run 6 min. walk 1. up and down SV. Calves feel fine. Yoga afterwards. | 4 | ||
| Sunday: | Ride 50 - Baywatch to Leo Carrillo. 15.6mph | 50 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 10 1/18 - 1/24 |
1800 | 40 | 6 | |
| Saturday: | Swim 800. | 800 | ||
| Friday: | Day off | |||
| Thursday: | run 30 minutes - 4 warmup, 6 run, 1 walk, 4 run, 1-2 cool down. Weights - db deadlifts - 20 on each arm, standing squats - 90, calves - 70, db incline - 30, shoulder cable - 24, triceps - 40. 2 sets of each. No real calf issues at nite or Friday morning. | 3 | ||
| Wednesday: | Swim 1000. mostly, with pull buoy. starting to see that it's important to stretch my calves before and after swimming. definitely feel a bunch of tightness if i don't. | 1000 | ||
| Tuesday: | ||||
| Monday | Run 30 minutes. - warmup 5' - 5 run, 2 walk * 3, 4 cool down. | 3 | ||
| Sunday: | Ride 40 - Baywatch to Trancas and back. Avg. speed - 16.8mph. Feel decently good. This was after sleeping 2 hours so I was generally happy w/ the ride. HR was up to 160 on some of the climbs. I still feel like I'm riding a bit too hard for base training. Need to be more disciplined about going harder than I should when riding w/ others. | 40 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 09 1/11 - 1/17 |
My calf issue has come again. Not so severe, maybe i'm just a bit paranoid. It really only appears after running. The stairs last Saturday were what caused it to act up again. Just going to do the run/walk rehab that was suggested. Hopefully that will allow it to recover and the muscle and tendons to develop. | 1000 | 22 | 7 |
| Saturday: | Run - 3-4 miles. 5 minute walk warmup. run 5'/walk
2 x 4. walk warm down - 5-7'. Swim - 1000 yds. easy swim. |
1000 | 4 | |
| Friday: | Day off. | |||
| Thursday: | bike 22 miles SV to Marina and back. feel fine, generally low heart rate. Avg. ~16.9mph | 22 | ||
| Wednesday: | weight circuit. | |||
| Tuesday: | Went to Bob Forster's for minor rehab, examination of my calf. There's nothing bio-mechanically wrong w/ me, which is both good and frustrating. Just going to ease back into running at an even slower pace. Also, when stretching, going to be more gentle and less aggressive w/ my stretching. | |||
| Monday | Run 3. | 3 | ||
| Sunday: | Ride 27 - Baywatch lifeguard tower to Corral Canyon and back. W/ Todd, Campbell, Kathy, Julie Bean. Most of ride HR was 140 or so. For 5 miles, got into an all-out effort. No need to reveal HR but was about 160. Avg. speed - 17.5 mph. | 27 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 08 1/4 - 1/10 |
Starting to build back up. Feel totally out of shape. Not horrible, but can just tell I haven't been working out at all. The cold in December really took me off my workout routine. Feels good to be back outside and doing things. Weather on Saturday was 70 degrees. Excellent. | 1000 | 22 | 3 |
| Saturday: | Bike 22 plus 5 sets of 4th Street stairs. Avg speed on bike - 16+. First ride in forever. Lost a lot of fitness. I can tell. Will slowly get it back. Most likely will have to extend base training thru mid-February at least. | 22 | ||
| Friday: | Swim 40 minutes. Distance unclear. | 1000 | ||
| Thursday: | Run 30 minutes. 9:30 pace. Just cruising. Plus weights circuit. Reasonable workout. | 3 | ||
| Wednesday: | ||||
| Tuesday: | ||||
| Monday | ||||
| Sunday: | Yoga at Jivamukhti in NYC |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 07 12/28-1/3 |
Week in NYC. Very little got done the week of New Year's. At least I'm healthy. | 0 | 0 | 3 |
| Saturday: | Weights. | |||
| Friday: | Run 30 minutes | 3 | ||
| Thursday: | ||||
| Wednesday: | ||||
| Tuesday: | ||||
| Monday | ||||
| Sunday: |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 06 12/21-12/27 |
1100 | 0 | 0 | |
| Saturday: | ||||
| Friday: | ||||
| Thursday: | ||||
| Wednesday: | ||||
| Tuesday: | ||||
| Monday | ||||
| Sunday: | Swim 1100. Easy, just getting back into things. Body feels pretty good, no aches. Minor sore throat. Overall, just feel the effects of not training for a couple weeks. | 1100. |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 05 12/14-12/20 |
Back to feeling better. | 0 | 32 | 8 |
| Saturday: | Biked 22. Weights (Circuit - lats 15x90, leg curls 15x75, incline DB 15x30, hamstring curls 15x15, triceps 15x90, calves 15x75, shoulder 15x60, abs) x 3. Holiday Speedo Run. | 22 | 1 | |
| Friday: | Run 4. | 4 | ||
| Thursday: | Yoga | |||
| Wednesday: | Out with cold. | |||
| Tuesday: | Out with cold. | |||
| Monday | Out with cold. | |||
| Sunday: | Tinsel Triathlon. Ran w/ Cypress Kids - Mauricio. 3 mile run, 10 mile bike | 10 | 3 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 04 12/7-12/13 |
Lame. Tried resting and taking care of myself, but had a lingering cold. Nothing too severe, minor everything. | 800 | 8 | 3 |
| Saturday: | Out w/ cold. | |||
| Friday: | Run 3. | 3 | ||
| Thursday: | Swim 800. | 800. | ||
| Wednesday: | Out w/ cold. | |||
| Tuesday: | Out w/ cold. | |||
| Monday | Out w/ cold. | |||
| Sunday: | Bike 8. Felt sick today. Just wanted to get out to get the blood going. Nothing too severe, just minor everything - aches, stuffy head, sore throat. Hopefully will be better tomorrow. | 8 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 03 11/30-12/6 |
Was a bit inconsistent this week. Might explain why I got a bit of a cold. Woke up early on Thursday and Friday to go biking, but slept in both days. Need to be more committed and stick better to a routine. | 2800 | 58 | 9.5 |
| Saturday: | Run 6. 4th and San Vicente to Rose and back. With T3 folks. Felt pretty good. | 6 | ||
| Friday: | Day off. | |||
| Thursday: | Lift. Mitra's delivery. 3x(lats (20x90/105), leg curl (20x75), military DB (15x30), hamstring (3x20each leg), seated row (15x60), calves (20x75), pushups (20), jumpies (20), standing row (20x60), lunges (10eachleg). Minor pull in right abductor. Felt it in the lunges, which I did for the first time across the room. Was plenty warmed up, it was later in my workout but I didn't feel exhausted or that I'd been pushing THAT hard. And I can't recall ever feeling tightness in the right leg. It's always in the left. Tightness/pull is still there Friday morning. Will try for an easy ride to get some blood flowing into the area. May ice tonite. | |||
| Wednesday: | Swim 1300 meters. 100 w/u, 2x (2x100, pace, 2x25 harder), 2x(2x100, 50), stroke work for last bit. Realized on stroke work that my traps are not strong enough. Need to build strength there. | 1300 | ||
| Tuesday: | Run 30 minutes on treadmill. Easy as pie. | 3.5 | ||
| Monday | Swim 1500 yds. Easy. 300 w/u. 350 pull, 200 swim, 250 pull, 250 swim, 150 w/d. Arms a bit tired from lifting yesterday, but overall, just an easy swim. | 1500 | ||
| Sunday: |
Run 5 - SV to Bundy, golf course, to 14th and back. 42
minutes. HR ~150+ for most of the run.
Felt outside of left knee in very minor way today. No real calf issues.
Hopefully the combo of foam roller, self massage and ice is working. Weights - Mostly circuit - Leg press (20x90, 20x180), Lats (3x20x90), Leg extension (3x20x75), Seated row - high pull (3x15x60), Hamstring (3x20x30), Incline press (2x20x30), 1 legged clean (2x15x15s), 1 legged lunge on machine (2x10x65), front shoulder raise (1x15x8), Calves (3x20x100), Nautilus shoulder press (1x15x70), Abs (1 minute on forearms, 30sec each side, 30 sec front hold - x2) |
58 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 02 11/23-11/29 |
Bally's pool was closed later this week so didn't get any swimming in. Building up the biking base. Feel pretty good on the bike these days. Outside of left knee has very minor noticeable issues. Probably due to building mileage up. Not sure why running HR is so much higher at easier paces, but trying to keep the running HR ~150, which I see at 10min/mile. Maybe I'll try once to get to 135/140 and see what paces that yields. My appetite has noticeably increased and it makes me think I'm still not eating enough nor did I come close to eating enough during IM training in 2001. | 0 | 160 | 7 |
| Saturday: | Bike 69. SV and Ocean to Point Mugu big rock and back. No HR monitor for the ride, but pretty easy going. Felt strong and didn't labor for any of the ride. Avg. speed 17mph. | 69 | ||
| Friday: | Run 4. SV 26th to Ocean and back. Felt fine. HR ~150+ most of the run. | 4 | ||
| Thursday: | Bike from Mitra's to Manhattan Pier and back, including Westchester detour. 33 miles, 16.7mph. HR under 140 for 95% of time. Feel pretty good. Minor issue on left side of left knee. Very little noticeable calf issues on either leg. | 33 | ||
| Wednesday: | Day off. Meant to swim at Bally's Chatsworth. Pool under maintenance. | |||
| Tuesday: | Lifted. Circuit - Lats (20x90), Quads (20x75), Push-ups (20), Hamstrings (20x15), Incline DB (15x30), Calves (20x75), Shoulder circle (20x8)- 3 sets. Minor issues in left IT band, at knee. | |||
| Monday | Bike fit today. Will see how speed, comfort, body is all affected. Run 25 minutes, very easy. Calves are not an issue today. | 3 | ||
| Sunday: | Bike 58 miles. Bundy and SV to Torrance and back, including Westchester Pkwy alternative. Avg. speed - 16mph. Very easy. HR mostly 135/140. | 58 |
Day |
Round Up |
Swim
|
Bike
|
Run
|
| Week 01 11/16-11/22 |
Generally an easy week. I'm annoyed at my calf issues, ones that I've had on and off for the past 2 years. I've been icing, self-massaging, using the foam roller. | 2700 | 53 | 16 |
| Saturday: | Swim easy. 40 minutes. | 1200 yds | ||
| Friday: | ATC training. Legs and upper body. | |||
| Thursday: | Swim easy. 45 minutes. Calves are still sore. | 1500 yds | ||
| Wednesday: | Death Valley. Hike to peak. 8 miles. Feeling some soreness in my lower/mid left calf in particular. The deeper part inside where the muscles meet. | 8 | ||
| Tuesday: | Death Valley. 53 miles from Scotty's Castle to Furnace Creek Inn. Average ~17mph. HR generally less than 150. Felt good. | 53 | ||
| Monday | Death Valley with Fred on his tour. 8 mile hike in Trail Canyon. | 8 | ||
| Sunday: |