Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 6, 2010:
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Sunday Jun 6, 2010 #
8 AM
Cycling-Road (Endurance) 3:45:43 [3] 62.1 mi (16.5 mph) +3694ft
ahr:136 max:179
killer ride with beth, katya, and a couple of other ladies. felt good from the start. did a lot work pulling the ladies around. definitely the hardest i have worked on the bike on a ride in a while.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
1 PM
Running (t-run) 1:00:25 [3] 8.26 mi (7:19 / mi) +976ft 6:35 / mi
shoes: Nike Vomero 5
headed with beth her t-run. first time i have run right off the bike in a long... and after longer, harder ride. typical post ride run legs but they came around with the quickness. ran with beth for the first couple of miles keeping it mellow. then my pace slowly crept up with out trying. soon i was running sub 7's and felt like i was floating.
l love running and running loves me back.
finished the run with plenty left in the tank.
l love running and running loves me back.
finished the run with plenty left in the tank.
Saturday Jun 5, 2010 #
Note
slept:7.75
1030-615. good sleep, body feels nice and loose. fun weekend of trail time on tap.
7 AM
Cycling-Road (Endurance) 1:29:17 [3] 24.02 mi (16.1 mph) +1198ft
ahr:129 max:166
got on the bike at 7 and wanted to get in 90 minutes before meeting up with matt to run at 10. legs felt good! rode up to torrey pines and flipped it after climbing. worked the climbed seated and then kind up hammered the hill back in to del mar. getting the itch to hammer on the bike a bit....
10 AM
Running (Endurance) 1:00:59 [3] 7.0 mi (8:43 / mi) +1042ft 7:38 / mi
shoes: Brooks Cascadia (red)
met matt at la costa CVS and hit the trails. hot and sunny...stoked to be out on the trails. kept the pace, at matt's pace. solid route with quite a bit of steep climbing. i love running out there... and didn't take any diggers this time!
solid day of training and done before noon!
solid day of training and done before noon!
Friday Jun 4, 2010 #
6 AM
Cycling-MTB (coure pre-ride) 1:31:39 [2] 10.4 mi (6.8 mph) +1762ft
slept:7.5
beth i headed out to pre-ride the racers and chasers course out at elfin. so glad we did. course is not fun. a lot of technical slow stuff, loose rocks, two way traffic on 1-track. just not a good race course. both of us decided to bag race. not worth the loot or the risk of crashing for a small race.
good times riding with the wifey though.... all mellow.
good times riding with the wifey though.... all mellow.
9 AM
Running (Endurance) 30:17 [3] 4.17 mi (7:16 / mi) +830ft 6:07 / mi
shoes: Nike Vomero 5
about 40 minutes after riding and driving home. decided to knock it out instead of trying to rally later on. felt rad. good legs... and after 16 miles yesterday!
great start to the weekend.
great start to the weekend.
3 PM
Swimming (YMCA) 30:00 [3] 0.91 mi (32:57 / mi)
yeah... that just happened. knocked out a bunch of stuff and had some time... so i hit the pool. water felt good! super mellow session.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
Thursday Jun 3, 2010 #
Note
slept:7.75 weight:135lbs
930-515. up early. beth getting on trainer. i was pretty tired last night. seme-big run. 2hrs total as opposed to 230 last week.
6 AM
Running (endurance) 1:31:36 [3] 12.0 mi (7:38 / mi) +1117ft 7:01 / mi
shoes: Nike Vomero 5
decided to stay on the coast this morning and charge the hills. still a little soreness in quads and just want to play it safe. i could have run the trails but figured it would be best to run a flatter route.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
12 PM
Running (endurance) 30:02 [3] 4.03 mi (7:27 / mi) +419ft 6:47 / mi
shoes: Nike Lunar Elite +
lunch run. more mellow miles. started really conservatively and built into. 16 miles on the day... all EZ.
1 PM
Strength/Core (work gym) 10:00 [3]
right after run.
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
5 PM
Note
gnarly massage. still some deep tissue soreness from race and she worked me! i will be better for it.
Wednesday Jun 2, 2010 #
6 AM
Cycling-MTB (endurance) 2:08:02 [3] 21.15 mi (9.9 mph) +2671ft
ahr:129 max:165 slept:7.0
rolling at 545. it was a good idea not to run yesterday because my legs felt way better today. straight to the trails and i was felling good. standard loop and worked hard a couple of times on the climbs... just by feel, not forcing anything. descending really well too... just dialed in this morning.
12 PM
Running (endurance) 45:02 [3] 6.28 mi (7:10 / mi) +500ft 6:40 / mi
shoes: Nike Lunar Elite +
lunch run... and a good one! such a good idea to take two days off of running after sunday's race. felt good from the start... nice and hot. just gliding. now i am really looking forward to my long run tomorrow... only 90 min this week.... but hitting the trails.
Tuesday Jun 1, 2010 #
Note
slept:8.0
930-530. great night of sleep after a rad weekend. racing, riding, pool, beach, beers, margaritas, friends, epic eating!
still have some serious DOMS from race.... stoked this is a planned recovery week... kind of. backing off the running mileage thise (based on my plan) but will still hit in the low 30's mileage-wise . past weeks have been:
57
53.5
53.3
time to absorb some of the those miles. the plan is to hit the same structure and workouts (same frequency) but just reducing volume. based on DOMS thought i many push back long run day to thrusday.
time to ride!
still have some serious DOMS from race.... stoked this is a planned recovery week... kind of. backing off the running mileage thise (based on my plan) but will still hit in the low 30's mileage-wise . past weeks have been:
57
53.5
53.3
time to absorb some of the those miles. the plan is to hit the same structure and workouts (same frequency) but just reducing volume. based on DOMS thought i many push back long run day to thrusday.
time to ride!
6 AM
Cycling-Road (Endurance/Recovery) 1:55:44 [3] 30.7 mi (15.9 mph) +1358ft
ahr:126 max:153
ez spin this morning. still dealing the DOMS in the quads but feels fine riding.... walking/running is where i feel it.
just cruised carlsbad/coast/cardiff loop. mellow.
just cruised carlsbad/coast/cardiff loop. mellow.
12 PM
Strength/Core (work gym) 45:00 [3]
strength/core session.
2 rounds:
20 mush ups w/ feet on ball
150 various crunches on ball
5 min plank
myrtl
foam roller
2 x superset
- 40 alt dumbbell press (20 ea side)
- 40 dumbbell row (20 ea side)
2 x quadset on bosu
- 20 overhead tri ext
- 40 dumbbell curl (20 ea side)
- 20 lat shoulder raises
- 40 weighted side bends (20 ea side)
legs starting to loosen up a bit. gonna hit an ez 30 min run after work.
2 rounds:
20 mush ups w/ feet on ball
150 various crunches on ball
5 min plank
myrtl
foam roller
2 x superset
- 40 alt dumbbell press (20 ea side)
- 40 dumbbell row (20 ea side)
2 x quadset on bosu
- 20 overhead tri ext
- 40 dumbbell curl (20 ea side)
- 20 lat shoulder raises
- 40 weighted side bends (20 ea side)
legs starting to loosen up a bit. gonna hit an ez 30 min run after work.
9 PM
Note
bagged running today. quads were still trashed and didn't see the benefit. sunday's race was HARD! most sore i have been all year. decided to just play it safe and take another day of "rest". good plan for rest of week.
good food, drink, relaxing.
good food, drink, relaxing.
Monday May 31, 2010 #
Note
slept:8.75
10-645. zombie sleep. soo good.
sore from yesterdays race. way more than ANY of the mtb races i have done this year. just some EZ spinning and more pool/beach time today.
great day yesterday. fun/hard race, lunge time with beth by the pool, and then an epic dinner at rimels.
sore from yesterdays race. way more than ANY of the mtb races i have done this year. just some EZ spinning and more pool/beach time today.
great day yesterday. fun/hard race, lunge time with beth by the pool, and then an epic dinner at rimels.
8 AM
Cycling-Road (Endurance) 3:02:01 [3] 49.8 mi (16.4 mph) +1499ft
killer ride. i was pretty sore this morning for sure but headed down to meet bryan and crew at RU for an EZ spin. felt good on the bike all day and we kept it mellow with a couple of efforts. longer than i was planning on riding but was feeling better the longer we went and weather was rad.
good start to the day. time for some more relaxing!
good start to the day. time for some more relaxing!
12 PM
Strength/Core (home) 10:00 [1]
core and foam roller right after ride. really needed it. foam roller was torture on my quads and ITB.