Sunday, December 27, 2009

Training Update Dec 27, 2009 - Only 5 days until San Bruno

Trying to get back to my weekly posting of my training so I can figure out how much training I'm doing and if it's working.

Friday 12/25 - Christmas city ride with Cale R. Rode about 2 hours around the city with several good hills through the Presidio, Land's End, GG Park, Warren to Twin Peaks.
Saturday 12/26 - Rode with Brian & Jacob, picked up Cale at the Fairmont, rode to the Embarcadero, then south to 3rd to Bayshore to base of San Bruno Mtn. @ Guadalupe. Did 3 climbs: 18:30, 16:49, 17:08 - felt pretty good but legs were sore & had trouble getting HR over 170. Back through Daly City to Park Presidio - Cale was going about 30mph all the way to GG Park - 4 hr total ride.
Sunday 12/27 - Slept in until 10:30 (11 hrs sleep) - rest day, no ride

Weekly total: 90 min spin class, 11 hrs riding, 12:30 total. (No Running)

Thursday, December 24, 2009

Training Update Dec 9 - Dec 24, 2009

Dec 9 - Headlands ride with Greg - 90 min
Dec 10 - Easy 4 mile 30 min run
Dec 11 - Easy 4 mile 30 min run
Dec 12 - (Rain) - 5 mile run with 4 x 400M @ Kezar with 1 min recovery - 80, 79, 78, 75
Dec 13 - Christmas Relay's @ Lake Merced. Ran 4th leg - 4.464 M in 25:27 (5:30, 5:28, 5:54, 5:58, 2:37) -Team was 6th overall, Jin was fastest & ran our 1st leg in 22:59. I was slowest & lost 2 places in the last 2.5 miles.
Followed race with 2hr ride with Greg & met James on San Bruno Mtn. Did the summit twice (didn't look at the times). James outsprinted me to the line at the finish. I better watch out for him on 1/1.
Dec 14 - Led spin class @ M2 - 90 min
Dec 15 - Day off
Dec 16 - Polo field ride - 1 Hr
Dec 17 - easy 30 min lunch run
Dec 18 - Office Party @ Lunch, Party for Harold & Pete in the eve = no training + too much eating
Dec 19 - Birthday ride - SF to Pt Reyes Sta. to Mt. Vision to BoFax & up & back to SF - 6:30 total ride time 105+ miles - feeling good
Dec 20 - Easy SF ride with Greg - 90 min
Dec 21 - M2 spin class - 90 min - finished class with 2 x 8 min power test - Power was 327 watts for 1st 8 min, 358 watts for 2nd 8 min.
Dec 22 - Day off
Dec 23 - 2 hr ride - polo fields - some with Matt P, some with Noe.
Dec 24 - 3 hr ride to Muir woods, Muir Beach with Brian G. - post ride weight down to 139.5

Sat Dec 26 will be a San Bruno x 3 test starting at 10AM.

Merry Christmas!

Tuesday, December 8, 2009

Training Update

I need to do this more often because it's getting really tough to remember what I've been doing.

Nov 21 - 4 Hr team ride in Napa
Nov 22 - Lead Bike for PAXC race in GG Park - 3 hrs riding
Nov 23 - Led 90 min spin class @ M2
Nov 24 - Easy 35 min lunch run
Nov 25 - easy 30 min lunch run
Nov 26 - T-day Alumni XC race @ Crystal Springs - 17:21 (7th place - 1:28 faster than 2008)
Nov 27 - easy 45 min ride in GG Park
Nov 28 - Long Marin ride w/ Dyrwal - 5 Hrs total
Nov 29 - CX in GG Park - 60 min - 9th in SSA - 2 hr total riding
Nov 30 - Led 90 min class @ M2
Dec 1 - Day off
Dec 2 - 30 min lunch run
Dec 3 - 30 min lunch run + 90 min eve ride w/ 2 x 10 min Zone 2 @ Polo Fields
Dec 4 - 30 min lunch run
Dec 5 - Team ride in the east bay - 3:30
Dec 6 - 60 Min park ride - 30 min Zone 1 @ Polo Fields
Dec 7 - Lunch - 30 min 4 mile run - eve - led 90 min spin class @ M2
Dec 8 - Rest day no workout

Hard to tell if I'm in very good shape or not. Will try a few repeats on San Bruno with Greg M on Saturday if it's not raining and that should be a good test.