| Week 13 | | Week 12 | | Week 11 | | Week 10 | | Week 09 | | Week 08 | | Week 07 | | Week 06 | | Week 05 | | Week 04 | | Week 03 | | Week 02 | | Week 01 | | Home |
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Day |
Round Up |
Swim
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Bike
|
Run
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| Week 13 4/25-5/1 |
See personal journal for race description. | 3350 | 104 | 20 |
| Saturday: | Wildflower triathlon | 2000 | 56 | 13 |
| Friday: | Bike 25 minutes | 8 | ||
| Thursday: | Run 25 minutes | 3 | ||
| Wednesday: | Swim 500 meters. bike 45 minutes | 500 | 10 | |
| Tuesday: | Run 4 miles | 4 | ||
| Monday | Swim 850. Easy. Did a couple 100s and 50s - 100s were at 1:40 or so. 50 at 47. Actually felt good in the water today. Maybe the recovery is working, but I was surprised that I felt good today. | 850 | ||
| Sunday: | Bike 30. SV to Corral Canyon and back. HR remained low the entire ride - 130-140 most of ride. Hit 160 for a second on the Pepperdine hill, but nothing at all extended. Average 17.5+mph. | 30 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 12 4/18-4/24 |
Overall, nice to start tapering. Body is still a bit tired but by mid-week, I was feeling a lot more recovered. I clearly didn't eat enough up at W/F b/c I was eating like a horse early this week. My appetite has jumped to another level again - it seems to pop up every couple months. Interesting how it does that. 1 more week until Wildflower. Getting psyched. | 4450 | 44 | 26 |
| Saturday: | Swim open water - 30 minutes. Went in Manhattan Beach w/ Team Try Tri folks. Very easy swim. Saw some dolphins. 5 mile run in the p.m. Today was my birthday so had a couple beers and didn't feel great by the time I ran. | 750 | 5 | |
| Friday: | swim 1 mile. first time in open water for a couple weeks. left shoulder was really sore after the swim. 40+ minutes. didn't feel all that great. | 1600 | ||
| Thursday: | Bike Marina 22. Very easy. HR below 150 entire ride. probably avg. 17.5+mph. | 22 | ||
| Wednesday: | Run 8. 8:30 pace. 26th and SV to Ocean and Colorado and back plus some more. Very easy pace. HR mostly under 155. Calves were a little tired and sore afterwards, but it was the first run since W/F training. | 8 | ||
| Tuesday: | Recovery ride - Marina 22. Very easy, doubt my HR was above 140 for most of the ride. Avg. 17+. Legs are definitely still tired. I can tell that feeling when I'm not eating enough, so I'm trying to pound down some serious calories today. Amazing - I estimate I'm at 4K-4500 calories a day right now. | 22 | ||
| Monday | Swim 1200 yards. Generally pretty easy. Still obviously recovering from the weekend. Tried the Zoomers. Some drills and pulls. Nothing too taxing. | 1200 | ||
| Sunday: | Swim 25 minutes at Wildflower. Run Wildflower course - 13.1 miles - time ~1:52 | 1000 | 13 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 11 4/11-4/17 |
1500 | 104 | 8 | |
| Saturday: | Wildflower bike course. Total of 60 miles. Course time - 3:15 or so - 16.9mph. | 60 | ||
| Friday: | Day off | |||
| Thursday: | Mandeville - 20. Flat legs. Still feeling the effects of yesterday lifting. | 20 | ||
| Wednesday: | Run 8 - Balboa Park loop. 64 minutes. Legs were a bit tired today. Weights - seated squats - 90, 180, 270, 270, 180 (10 reps), calves - 3x8 at 155. leg extensions - 3x8 at 105. hamstrings - seated 3x8 at 90. | 8 | ||
| Tuesday: | Bike 24. Marina loop. Reasonably hard. Avg. 18.6mph. It's interesting how the days after I do an easy swim, particularly one where I've pulled a significant part of the workout, my legs take a while to warm up. I haven't tracked the few days before, but I've found that pulling when I swim tightens up my legs for some strange reason. In any case, was one of the last hard workouts on the bike. Legs felt decent, HR seemed a bit higher than I would've guessed (155-165 for most of the ride), but only really picked up from Pacific and Washington on. | 24 | ||
| Monday | Swim 1500. Pretty easy. Pulled most of the way. Some drills | 1500 | ||
| Sunday: |
Weights only. Squats - bar, 10 at 95, 3x10 at 135, 8 at 95. Calves -
3x15 at 135. Leg extensions - 3x10 at 90 one leg. Hamstrings - 3x10 at 40
one leg. Some ab work. Feel better than I would have expected. Don't feel flat at all today. Thought about the day off, but decided to do reps in the weight room, which felt totally fine. While I was sore last nite a bit walking down stairs, I felt no soreness this morning, which also says that on race day, I am going to be pushing into a higher level or exertion and pain than I did yesterday. |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 10 4/4-4/10 |
A solid week of training. One more to go before the taper. As with last Sunday, this week I felt like I was well-prepared to race. I have no clue what the course is like and am excited/curious to see it, but I feel like I've been doing the miles, putting in the training, lifting the weights. I'm in as good a shape as I think I can be in. I think I've done what I needed to and should've been doing. The brick reminded me what that pain feels like, and that it's important to stay fueled, as I felt mid-way thru getting a bit tired and dehydrated. Also, that the pain is temporary. The legs will return, the pain will go away, and afterwards will be over. Temporary pain for longer-term glory. Overall, I was very happy with how this workout went. I had forgotten what bricks felt like, but once I got thru the first few miles, I was doing okay and really just kept on the HR monitor more than anything. | 3400 | 85 | 33 |
| Saturday: | Bike/run brick. 43/11. SV and Ocean to
Trancas and back. Avg. 18.7 mph. Didn't have my HR monitor on, but
felt I was pushing hard, but not excessively hard. Never really hammered
for too long of a stretch, and particularly on the way back from the civic
center, I toned it down a bit. Run - 4th and SV to Rivas Canyon to Temescal, down Temescal to PCH back to Sunset over to Brooktree and back to Ocean and SV. Total of 95 minutes. I'm guessing 10-11 miles. Started out pretty strong, then started feeling things a bit. The reality is that from West Channel and Ocean to the top of Temescal is nearly all uphill - Rustic Canyon, Rivas Cyn road, and Rivas Cyn. Definitely wasn't moving too fast up the canyon, but those switchbacks are a pain regardless. Once I got a couple minutes of downhill, however, my legs came back to me. Bottom line is that I felt that by mile 4/5, I was running quite well, so the reminder is to go out at a solid pace and regardless of how my legs feel, to push thru it b/c they will come back. HR stayed at 155-165 most of the run. That determined my pace more than anything. A few 170+ minutes, but I really tried to drop back down when/if I saw that. Don't want to go anaerobic too early. |
43 | 11 | |
| Friday: | Open water swim. 1 mile. 37 minutes. felt pretty good for the first while, but seemed to take longer than I thought it would have. | 1600 | ||
| Thursday: | TT on Mandeville. 22:50 (avg ~13mph) - first time I've time-trialed it. Was at 175 HR for most of the ride. Haven't gone that hard for that long in a while. Felt a bit of the effects of yesterday's run, but not so bad. Felt pretty good that I pushed hard for the entire ride. Didn't feel like I had any real let-downs. Just stayed at that HR and hammered the whole way up. Good measure of fitness. Warmed up doing an Amalfi loop and did another small loop to the 4 mile mark at the end. | 20 | ||
| Wednesday: | Run 8. 58 minutes. Sullivan Canyon. Ran 34 minutes up - I'm guessing it was ~4 miles, as I was actually moving at a decent clip. 24 minutes back down, I'm guessing I descended at ~6:00 minute pace. Even if I'm off, it's by a little. Somehow, it seems that on a relative basis, my run has become my strongest event. I'm not sure how that happened, given that I've done no speed and have built up just slowly and steady. Maybe there's something to that. Even at Strawberry Fields, I apparently pulled 7:08 miles, which I never would've guessed I would do. Anyhow, I didn't have a HR monitor on today, but would've been curious what I was ascending at. But had intended to run a hard 8 and that is what I did. | 8 | ||
| Tuesday: | Ride 22. Marina loop. Very easy. HR almost always below 150, usually 140. Avg. speed - 17.8mph. Nice to have a recovery ride. Had some minor calf issues yesterday after Sunday's long run - iced lower left calf. Feels fine today. Mid right calf had minor issues. Will ice - no real discomfort, just staying alert. | 22 | ||
| Monday | Swim 1800. Warmup 300. 10x100 on 2:30. Done at 2 minutes, rest 30 seconds. Pull 300. Warmdown 200. Weights - squats - 3x10@135; calves - 3x12@155; leg extensions 3x10@90; hamstrings - 3x8@50 (one-legged). Legs felt surprisingly good given the weekend workouts. Squats - I'd like to get a bit lower in the squat, but overall good there. Leg extensions are ready to move to 3x8 at 105. | 1800 | ||
| Sunday: | Run 2 hours - 13-15 miles. SV and Ocean thru Rustic Cyn to Rivas Cyn. Took the left trail to Temescal, back up Sunset to Will Rogers park, up to Inspiration point, back thru Rustic Cyn to SV. Definitely a solid run. Lots of hills and trails. As with yesterday, hit some solid hills in the later part of the run. Learned/remembered a few things on this run. You will recover on the downhills from the pain of the uphills. You just have to make your way up, thru the pain, and then you get the benefit of the downhills. The hills later in the run, particularly if it's been downhill or flat for a while - they'll cause a sudden surge in HR and leg pain. Just as w/ biking, it's important to settle in, but then you will recover on the downhills. I think one of the keys is to try to get in a good rhythm, regardless of road/trail type and ascent/descent. It was also key to get this run in a day after a hard bike ride as yesterday's was. Took a couple miles to get my legs under me, definitely feeling some pain going up Rivas Canyon, but then gradually my legs came back. The quads are going to hurt regardless, but I also do think that my quad strength is pretty good, so I can start to push thru the pain. I'll probably drop the mileage this week on the run, focusing more on quality. A recovery run, 8/9 of hard hills, possibly repeats or fartleks, and then probably a brick next weekend - 40/10? | 14 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 09 3/28-4/3 |
Had 5 relatively easy days this week. Not a complete rest week, but definitely lighter than the prior ones. And I think that is part of periodization - it's not a complete off week, just lower than the prior couple ones. Definitely felt tired on Tuesday's ride, and may make my Tuesday ride this coming week a recovery one, esp. since it's pretty flat. I've got 2 more weeks of hard training before beginning the taper and every workout has to have a purpose. Climbing is more important than the flats. | 3200 | 97 | 18 |
| Saturday: | Bike 75. Ocean and SV, up and down Latigo, to Trancas, up Malibu Cyn to Piuma, down Las Flores and back. Some serious hills in there. Great ride. Was definitely spent by the end. Avg ~16.8mph. Learning how to get more calories during the ride. I've found that I seem to perform better while taking Endurox than Accelerade, particularly on longer workouts. I'm also staying away from solid foods, such that if I haven't had them yet in training, I will probably avoid for Wildflower. Just been downing Crank and GU - not sure if I'm missing anything here, but the softer and liquid calories seem to be working fine. Piuma was a bear, the 2nd time I've done that hill. Also did it at 60+ miles, which was good to do as there will be similar climbs at Wildflower that will come late in the ride, and it's good to practice climbing on tired legs. | 75 | ||
| Friday: | Open water swim. Went more than a mile since I was sighting off the wrong point. Instead of sighting off the white tower, I tried to keep the pair of towers in the same spot out of the corner of my eye. What happened was that I was drifting out and while keeping the towers in the same relative spot, I was drifting far away from shore. Was a little weird also coming from a day off, and from 4 days off from swimming. 4 mile easy run afterwards on SV. Legs were tight, a bit sore, as I hadn't done anything on Thursday, the day after some hard lifting. | 1700 | 4 | |
| Thursday: | Day off. | |||
| Wednesday: | Run 9. Along SV - 78 minutes. Weights at nite. Leg press 15w/90, 15 w/ 180, 12 w/ 270, 10 w/ 360, 10 w/ 270. Hamstring curls - 3x8 at 50 lbs, leg extensions 3x8 at 90lbs, calf raises 3x8 at 135. Lat pulldowns 3x8 at 120 (surprisingly easy), 1-arm triceps 3x8 at 50, shoulder press - 45 lbs 1-arm w/ machine, traps pull 3x8at 80lbs. | 9 | ||
| Tuesday: | Bike 22 easy. Legs definitely felt tired - did the first 2 sprints and then cruised the entire way back. Still averaged 17.5+ mph. Realized need to make this an easy week, lower intensity. It's been a pretty intense few days and I'm due for an easy week. Will allow me 16-17 days of pretty intense work before the 2-week taper pre-Wildflower. | 22 | ||
| Monday | Swim 1500. Warm up 300. 2x500 pull. warm-down 200. | 1500 | ||
| Sunday: | Strawberry Fields Tri (750m, 9 mi, 3 mi). I clearly was training straight thru this race, as evidenced by doing Latigo yesterday. Overall, I was pretty pleased w/ my race and effort. Time was 1:11. Not exactly clear on my splits yet - something like 16/3/28/1/23. The conditions were pretty brutal. Unreal surf like I've never seen at the swim start. Literally 6-8 foot wave sets. Got munched on the way out and back in. Bike was windy as all heck. 30+ mph winds. Run was the most bearable in terms of conditions. I transitioned really really well. Couldn't have been more pleased w/ that. Felt like I settled in reasonably well on the bike, though never was super comfortable. T2 transition went well, as my legs got under me by mile 1 at the latest. Realized I need to monitor pacing a bit more in training, b/c I really didn't know how hard I could go, esp. on the run, where I've done so little speed work. I probably could've gone a couple minutes faster on the run, but hadn't dealt w/ that kind of pain or speed, so didn't push so hard. | 750 | 9 | 5 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 08 3/21-3/27 |
Another solid week of training. Consistency is key. My body feels pretty good these days. Increasing the distance. I'm glad I got the full mile swim in open water. Chop was considerable but good training. Now that the endurance is getting up, it's time to start adding power and speed, both on the bike and run. Need to continue lifting at least 1x/week, as I really believes that makes a big difference. Also want to start adding some more intense hill work - trail runs and on the bike (Malibu and Amalfi type workouts). | 3100 | 109 | 20 |
| Saturday: | Ride 65. Avg. speed 16.8. Ocean and SV to Latigo. Up and down Latigo (w/ Konrad and Travis), out a couple miles past Trancas and back. Was a very warm day, plus I wasn't drinking or eating enough. I basically bonked for the last 10 miles. Not too hard, but clearly had tapped into my reserves. | 65 | ||
| Friday: | Open Water swim - 1 mile at SM. 30+ minutes. Decent chop, but good to get a full mile in at this point in the season. | 1600 | ||
| Thursday: | Run 12 - 26th and SV to end of pier to West Channel, back up and around golf course. 110 minutes (9 minute pace). Felt pretty good throughout the run. Had a GU every 30 minutes, Accelerade in water bottles. | 12 | ||
| Wednesday: | Easy bike on LifeCycle/ upper body weights. Lats 3x10 at 105; triceps 3x10 at 100; shoulder db 3x10 at 30; seated row 3x10 at 70. | |||
| Tuesday: | Marina ride in the morning. 24 miles. Joined LaGrange a little after the turnaround. Rode very hard most of the way back. Hit 21/22 at 14th street on SV. Pretty darn spent. Should ride at least 1x/week with LaGrange. They ride faster than LATC. Run 8 in pm. SV to Ocean, Amalfi loop, back to SV to Bundy and back. Ran hard the last 2.5 miles. Prob. 7+ minute pace. | 24 | 8 | |
| Monday | Swim 1500. Warmup 300. 4x250 - alternate swim and pull. Cool down 200. | 1500 | ||
| Sunday: | Biking fiasco. Went to do the Dominguez Hills Crit. Flatted before the race. Flatted on the first lap. Tires basically melted. Changed tires later. But punctured the front tube. Flatted out in Malibu. Total 20 miles. | 20 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 07 3/14-3/20 |
3300 | 43 | 23 | |
| Saturday: | Open water swim - 1/2 mile. in SM. Followed by 5 mile run. SV and to California Street and back. reasonably paced. | 800 | 5 | |
| Friday: | Ride 21. SV, Mandeville, one Amalfi loop. HR below 150 for most of ride, except at top of Mandeville and here and there on Amalfi. Weights afterwards. Squats - warmup w/ bar and 95. 3x10 at 135. Hamstring curls - 3x10 at 40, 1 legged. Calves - 3x15 - 95, 115, 115. Leg curls - 3x10 at 90. 10 minutes of ab work. | 21 | ||
| Thursday: | Run 10/11. 90 minutes. SV to the pier, up around golf course (reverse route) and back. Felt pretty good most of the way. | 11 | ||
| Wednesday: | Swim 30 minutes. Very easy. | 1000 | ||
| Tuesday: | Bike 22. Marina ride. Hard. Felt really strong, led most of the way around. Avg. probably ~19/20mph. | 22 | ||
| Monday | Run 7. SV and 26th to Brentwood around golf course, to 14th and back. Felt strong, picked it up from miles 4-6.5. Quasi-fartlek run. Seemingly stronger than I would've expected. | 7 | ||
| Sunday: | Swim 1500. Combo of pull and swim. Weights afterwards. Legs only. Leg press - 10 @90 both legs, 10/10/10 middle set one leg. repeat first set. Calves, same weight. Leg curls - 3x10 @90. Hamstrings - 3x10 @90. | 1500 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 06 3/7-3/13 |
This week was mostly a recovery week. Solvang Century wasn't but for the most part, I took the week easy; mellow runs, started adding a bit to the swims, but nothing too intense. My body feels pretty good overall. No major pain points. I think I need to increase my stretching regimen, as I've added distance but haven't added enough stretching. 7 weeks to Wildflower Long. 2 weeks to Strawberry Fields, which I'm planning on training through. | 3350 | 126 | 13 |
| Saturday: | Solvang Century. Bike 101. Avg. speed - 17.2mph. 5:56 or so. A lot of fun. Great ride. We took breaks at every sag station, so I think the time and avg. speed are a bit deceiving, but it was a training ride more than anything else. Ended up leading some pacelines here and theres, which was a ton of fun, particularly coming in to the mile 40 sag station and then into the wind from there to mile 60. Really hammered away, just felt like I was tearing thru the wind. I think my fitness level has gone up another level. I also continue to believe there are such positive effects from lifting weights - I've never cut thru the wind for that long as I did yesterday. HR was up and done, above 160 at times, but I sustained it pretty well, so never bonked. The last couple hills really took their toll and my legs were pretty drained but I always seemed to recover well on the descents. | 101 | ||
| Friday: | Day off. | |||
| Thursday: | Run 60+ minutes. 26th and SV around golf course, down to Montana and Ocean and back. HR was up over 160 for most of last part of run up SV. I couldn't get it lower. Wasn't running that hard, maybe some recovery from lifting yesterday. Overall, I feel pretty good. Minor aches here and there - left knee/IT band, but nothing too big. Probably need to stretch more each nite. Haven't been able to do so b/c I've been working and so tired by the end of the day. Bike 25 - was feeling a bit stressed and needed to take the bike out after being overhauled. | 25 | 8 | |
| Wednesday: | Swim Warmup 300. 4x150 on 4 minutes. 4x100 on 2:45. 4x50 on 1:30. Rest sets. Warm-down 150. Weights. Squats - up to 2x10 - 135. Calves 3x15 at 95/115 (2). Hamstring - 3x10 at 75 (one leg). Leg curls 3x10 at 90 (one leg) | 1900 | ||
| Tuesday: | Run 5. 4th and SV to 14th and SV to California and Ocean and back. Nice, easy, relaxed run. | 5 | ||
| Monday | Morning swim at Bally's. Warmup 300. 1000 yards pull. Warmdown 150. | 1450 | ||
| Sunday: | LA Marathon viewing. Weights. Pretty easy. Legs. Incline press - 15 at 90, 2x15 at 140, 15 at 90. Calves on same machine - 15 at 90. 2x15 at 140. Leg extensions, 3x10 at 75, one leg. Hamstring curls. 3x10 at 120. 2x10 dips. |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 05 2/29-3/6 |
Pretty hard week. Next week will be a little easier, but will end hard w/ the Solvang Century. I didn't lift at all this week, as my legs were feeling the effects of the increased mileage and yardage this week. Will hits some weights next week so that I keep up w/ them, as I feel they have made a difference in my biking, in particular. Also, while I was tired on the run to WRSP, I also did have pretty good quad strength - they weren't burning as bad as I would've expected them to. | 4600 | 144 | 12 |
| Saturday: | Ride 80. SV and Ocean to Encinal Canyon, up in 35 minutes, down Mulholland, out to Big Rock towards Oxnard, back on PCH. Avg. speed 16.9mph. HR varied throughout the ride. climbing was generally 150 or so. Return on PCH was in the 140s. Very tired by the end of the ride. Had been a hard week. Happy w/ the results and distance. | 80 | ||
| Friday: | Swim. 400 warmup. 6x50 on 65 seconds. 3x100 on 2:15. Pull 250. 1500 total. Arms a bit tired as this is my 3rd swim of the week, but overall, felt pretty good. | 1500 | ||
| Thursday: | Run 10 - 4th and SV, thru Rustic Canyon to Inspiration point in Will Rogers State Park and back. 9 minute pace. 1:30 total. Tired as heck by the end of this run. Great run, w/ a lot of hills, great training for Wildflower. Need to continue building distance and keeping on w/ the hills and weights. | 10 | ||
| Wednesday: | Swim - Warmup 200. 3x500 pull, w/ 50 breastroke rest in between. 1900 total. Starting to increase the yardage on these workouts. Arms were definitely tired by the end. | 1900 | ||
| Tuesday: | Mini-brick. Bike 22 - Marina Ride, avg. speed 17+mph, 2 mile run after. 8:30pace. Legs felt tired from Sat/Sunday workouts. | 22 | 2 | |
| Monday | Swim 1200. Pretty easy. | 1200 | ||
| Sunday: | Bike 42. SV and 4th to Trancas. Avg. Speed - 17.7mph. HR was significantly lower than normal. I think hitting the weights has made a big difference. My HR went above 160 for a total of 1 minute the entire ride, include all hills. A bit weird, but I'm guessing it is b/c of the weights. | 42 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 04 2/22-2/28 |
Overall, I feel stronger. I was pretty beaten up this week b/w Growthink work and other work stuff. Took things a bit easier and didn't get up early for any workouts. But strength-wise, I feel good. No noticeable aches and pains. Calves are feeling good. Again, adding a mile a week. I'd like to get to 3 runs per week if possible. | 2500 | 0 | 15 |
| Saturday: | Run 9 miles - SV and 4th to Venice V, up bike route to West Channel, up Ocean Ave. 80 minutes. Again, definitely noticed the difference of running on concrete. Will no longer do those long runs this way. By Monday, I am feeling fine, but definitely felt my knees in the evening and then on the bike ride on Sunday. | 9 | ||
| Friday: | Day off. | |||
| Thursday: | Swim 1500. Felt pretty good. Starting to increase the distance. Getting stronger. | 1500 | ||
| Wednesday: | Run 5-6 in rain. Route around Pierce College. Mostly on concrete. Notice the difference b/w concrete and asphalt/trails. | 6 | ||
| Tuesday: | Day off. | |||
| Monday | Swim 1000. | 1000 | ||
| Sunday: | Lift - Squats - 10 - bar, 65, 95, 115, 135; calves 12 - 95, 115, 115; leg extensions, 3x12 at 75lbs; seated hamstring curls, 3x12 at 75 lbs.; dips 3x10; seated row - 3x10 at 90 lbs.; lat pulldown 3x12 at 100. ab work b/w sets |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 03 2/15-2/21 |
Feeling stronger and stronger. Minor calves issues, but nothing severe at all. I think it's more psychological and feel that I am increasing my distance in an appropriate manner. need to start picking up the swim distance. Biking this week was a bit off as Thursday I was totally spent exhausted and Sunday was a bit of a mess b/w the rain and car troubles. In general I feel a lot stronger, particularly in the weight room, where I am all of a sudden lifting much higher weights. Still want to progress in a reasonable manner so that my ligaments and tendons have time to catch up, but I think I've just kicked into more strength training and my body is responding well. | 1200 | 22 | 19 |
| Saturday: | Run 8 w/ TTT folks. Felt | 8 | ||
| Friday: | Lift in the morning at Bally's Lake Forest, before LA Fitness meeting. Incline leg press - 90 on each side (15 w/ 2 legs; 10 then 5 by 1 leg, then 5 more 2 legs; 15); calves, same weight 3x15; hamstring - 3x12 at 75 lbs; 1-leg lunges 2x10 at 65 lbs. 3x10 dips | |||
| Thursday: | Day off. | |||
| Wednesday: | Ran 4 - 4th and SV to end of SM pier and back. Yoga afterwards. | 4 | ||
| Tuesday: | Bike 22. Avg. 19.3mph. SV to Marina. Pretty hard ride. Legs were pretty tired from lifting the nite before and my heart rate was higher than normal, probably b/c of the same reason. | 22 | ||
| Monday | Swim 1,200. Lift afterwards. Squats - up to 95 x 12. Hamstrings, 1-legged, at 60/75 lbs., leg extensions - 75 lbs., calves - 95 lbs. | 1,200 | ||
| Sunday: | Ran 1 hour w/ Rohlinger and 2 others. Probably 6-7 miles. Hills from SV through Rustic Canyon and back. Longest I've run in I don't know how long. Also given that I ran 3 yesterday, on asphalt, and then this run was the longest in a while, was also mostly on asphalt, and included hills, I feel a lot more reassured that my calves are doing well. Perhaps there is still some scar tissue and perhaps some of this is simply psychological. In any case, waking up on Monday morning, I have no discomfort whatsoever, so I will continue to gradually increase my mileage, taking care of myself, icing, etc. | 7 |
Day |
Round Up |
Swim
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Bike
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Run
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| Week 02 2/8-2/14 |
Starting to build some strength and mileage. Just simply picking up the intensity and weights a bit, and finding that my body is responding to these increases. Friday's weight session, I lifted more in leg extensions, particularly 1-legged, than I have in the past. Sometimes, I think you just need to mix things up a bit, add some intensity, workout w/ others, etc. | 800 | 72 | 7 |
| Saturday: | Redlands Triathlon. Ran w/ Mauricio. 29min 5K, Bike 10 - avg. 10mph. No swim for me. Then biked 30 miles on my own - SV to Power Station and back - on beach bike route - mostly mellow, some accelerations. Avg. 16.5mph. Was pretty from this week. Also, felt a bit of calf issues before the ride, massaged on the drive back, a bit sore, and I felt initially at the beginning of the ride. Went away as the ride went along. | 30 | 3 | |
| Friday: | Swim 30 minutes. Lift afterwards - Squats, w/ 95lbs, leg extensions, 1 leg at 75lbs, calves - 90lbs, seated hamstring curls - 75lbs. | 800 | ||
| Thursday: | Bike 20 - Double Mandeville. First time up Mandeville since last year. Fell back quite a bit, but made it up both times. 2nd descent was much quicker, riding behind the others. | 20 | ||
| Wednesday: | Ran 4 on San Vicente. Feeling pretty good. Weights afterwards. | 4 | ||
| Tuesday: | Marina Ride - 22 miles. 18.3 mph. With LA Tri morning group. Felt pretty strong on some surges and min-sprints. | 22 | ||
| Monday | Day off. | |||
| Sunday: | Bike 68. Baywatch to Rock on PCH and back. With Paul. 17.3mph. HR got up a bit during the ride, to 160s at times. Pretty hard ride and distance. Very windy day which beat me up pretty good. | 68 |
Day |
Round Up |
Swim
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Bike
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Run
|
| Week 01 2/1-2/7 |
1500 | 63 | 6 | |
| Saturday: | Run 3 with TnT | 3 | ||
| Friday: | Day off. | |||
| Thursday: | Stretching. In Detroit. | |||
| Wednesday: | Bike 45 on LifeCycle | 12 | ||
| Tuesday: | Run 3+. On treadmill. Run/walk combo. Left calf felt fine, right one had minor twinge to the right of my ankle. Cut the run slightly shorter than intended. Stretch and ice at nite. Wed. morning both calves have no pains at all. Lift - Calves 3x15-75; Leg extensions - 15reps of 75, 90, 105; squats - 45, 65, 95, 95 - 10 reps; hamstring - 2x10-15lbs. | 3 | ||
| Monday | Bob Forster treatment in a.m. Swim 1450. 300 warmup. 500 swim, 500 pull. 150 cool down. | 1500 | ||
| Sunday: | Ride 51. Baywatch to Latigo. Up Latigo, down Kanan. To Trancas and back. Latigo to Kanan - 1:09. 10.4miles. 15.3 avg. mph. Generally feel good. Minor feeling in my Achilles, but nothing severe. And no pain on Monday morning. | 51 |