Tuesday, July 12, 2011

last week was a good week...build phase in progress

I've been waking up at 4:00 am spontaneously for a month now.  Sometimes 5 am...and my brother Peter came over in early July and we drained 3 bottles of wine until 12:30 am it was more like 6 am.   That's really sleeping in! Even with a mini-hangover I simply could not sleep later.

Today is Tuesday 12 July 2011.  

morning HR = 51 bpm (fully recovered?)

Weight (still not really losing as I expected!) - 178.6 
Body fat = 10.2 %

Since May 25th i've gone from 7 hours of training in the trailing 30 days to 47.  That's what you call a "rapid increase in training".  Sleep has not really increased, but i'm sleeping in my office every evening and that makes me feel more "monk like" and the best way to harden-the-f&*k- up.  Been eating as clean as possible too

I'm watching the tour this month too.  Yesterday was a training day and I just heard phil ligget say that the first hour of today's flat stage was done in 52 km/hour (32 mph)...an all time tour record.  and I thought they'd cleaned up the sport too.  Ok - need to take off on my 2.5 hour bike ride, but first a summary of the past week:

Monday 11 July 2011

- still sore from yesterday.  Swam from La Jolla shores in the DeSoto "speedtube" pants. for about 30 min just to get the blood flowing. did that after work and it was nice.  For the first time I saw like 30-40 (at least) sharks...http://www.sandiego.org/article/Visitors/476

Sunday 10 July 2011

Rode 100 mile bike ride in 6 hours (17 mph) up to Dudley's bakery and back with David Mandel, Julie Birchall, Bernie and Jake.  Hot on the way up the hill, fast on the way back. Took tons of salt tablets and managed not to cramp. Felt mostly good the whole time. Took it very easy on the 78 hill into Ramona (last place) and did the hill around 9 mph.  Felt better riding old julian road into Santa Ysabel. we stopped for like 30 min at Dudley's after the 15 stop at the Arco in Ramona.  Too much stopping

Saturday 9 July 2011

Ran about 13 miles at about 9:30/mile. Nice and easy.  from carmel valley up to 18th street beach. Average HR 136, peak 160.  no soreness in the leg at all.

Friday 8 July 2011

Rode 50 miles - Elfin Forrest - 2:54 in the morning with David Mandel. Aveage HR 127, peak 158. Felt very strong

Thursday 7 July 2011

ran 10 km easy on the trail. easy

Wednesday 6 July 2011

Ran 8 mile run in 1:18 (9:40 per mile) with Bernie/Julie. Carmel Valley, up the hill from Torrey Pines, Del Mar heights (11 degree grade). First long run since the calf injury.  felt good

Tuesday 5 July 2011

40 min elliptical trainer

Monday 4 July 2011

1 hour bike

Sunday 3 July 2011

1 hour elliptical trainer