Tuesday, January 13, 2015


Went down to Poway California for ten day to get some good warm weather training in before school starts again. On the first day through down a 3 hour ride in 4c temp, so warmer than Canada but not a huge change. It got a lot warmer as the day went on.

On the second day was doing an easy run and found the biggest puddle. I processed to face plant into that puddle making a muddy mess of myself but all was fine and finished up the run dirty but uninjured.
By the third day had settled into and was ready for some good training. Here is how the week looked.

-am hard bike 6x4min hard up hill @330watts
-noon swim 4500m some good meters
-pm run 1 hour cruise

-am bike 90min cruise
-noon swim 4500m tec work
-pm running hills 8x30sec hard

-am bike 90min cruise
-noon swim 5000m 4x(6x200yards @2:30)
-pm run 1 hour cruise

-am hard bike 6x4min hard up hill @340-50watts
-noon swim 4200m tec work
-pm run 1 hour cruise

-am run workout 5xmile @6min descend starting at 5:15
-noon swim 4500m some good meters
-pm run 1 hour cruise

-am 4 hour bike cruise
-open water swim

-am run1 hour cruise
-non bike 90 min cruise
-pm run 50min cruise

That was a basic training week at a glance that I have been working up to with Paulo. Much more to come and can not wait to get back down to California. Had some very cool runs on the last few days with low clouds.
All I had in my Pockets for the 4 hour Ride
 The 4 hour ride started cold but got hot very quickly so I had to put some cloths in my empty water bottle to hold it all in my pockets.

sunny pool

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