Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 24, 2010:
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Sunday Oct 24, 2010 #
Note
slept:6.5
1215-645. Not a great night of sleep... tosses and turned a bit... racing at night is tough...
feeling good though... coffee ride this morning then bolts and beers!
feeling good though... coffee ride this morning then bolts and beers!
8 AM
Cycling-Road (Active Recovery - R1) 2:41:20 [3] 43.0 mi (16.0 mph) +2431ft
ahr:128 max:156
mellow recovery ride. felt better than expected.
Saturday Oct 23, 2010 #
Note
slept:9.0
10-7. much needed.
9 AM
Cycling-Road (Active Recovery - R1) 1:52:56 [2] 28.26 mi (15.0 mph) +958ft
ahr:116 max:156
super mellow spin with beth and the ladies. met up at pannikin and rode up to carlsbad, flipped it, down to del mar, then home.
legs are feeling good. tonight should be fun.
legs are feeling good. tonight should be fun.
5 PM
Cycling-CX warm up/down (race warm up) 1:09:15 [3] 10.13 mi (8.8 mph) +151ft
ahr:135 max:171
Not my best warm up... but oh well. A bunch of laps of course between races... more than i need to do but it was dark and not a lot of places to ride.
also rode all over the place watching beth race... so fun. she killed it and had fun.
also rode all over the place watching beth race... so fun. she killed it and had fun.
8 PM
Cycling-CX race (RACE!) 1:00:39 [5] 13.74 mi (13.6 mph) +151ft
ahr:187 max:201
I don't feel like i had a great day but did have a solid race... super fast, deep field. got a call up and on the starting line with sid, chris horner, brent, douville, behrens, bailey, lopes, noble... GNAR.
i wasn't intimidated but still did not have a good start. now i don't think the problem is my lack of starting power. i can ride with those guys... at least for a lap or two, but my problems starting is mental. need to step up my game.
so i was in the 20's for the first lap and then just reeled guys in for the rest of the race. was riding with noble, siegel, and gritters... i was able to drop noble and siegel (first time for me!) but gritters took it to me.
overall... good race technically and fitness wise. nobody passed me after the first lap. I think i was probably in the top 15... but no idea. already looking for some redemption next weekend at Storm the beach.
i wasn't intimidated but still did not have a good start. now i don't think the problem is my lack of starting power. i can ride with those guys... at least for a lap or two, but my problems starting is mental. need to step up my game.
so i was in the 20's for the first lap and then just reeled guys in for the rest of the race. was riding with noble, siegel, and gritters... i was able to drop noble and siegel (first time for me!) but gritters took it to me.
overall... good race technically and fitness wise. nobody passed me after the first lap. I think i was probably in the top 15... but no idea. already looking for some redemption next weekend at Storm the beach.
Friday Oct 22, 2010 #
Note
slept:7.5
930-5. up early to study and ride before exam at noon. already feeling the RU workout from yesterday.... going to be sore!
8 AM
Cycling-Road (Active Recovery - R1) 1:58:48 [2] 31.32 mi (15.8 mph) +1355ft
ahr:125 max:161
I was going to bag this ride and wait because it was raining again and the roads were wet... but TJ talked me into getting it done.
met tj at bucks and rode the carlsbad loops. mellow effort all around. much needed spin after killer RU session yesterday.
met tj at bucks and rode the carlsbad loops. mellow effort all around. much needed spin after killer RU session yesterday.
2 PM
Running (Endurance - L1) 48:57 [3] 6.71 mi (7:18 / mi) +748ft 6:36 / mi
shoes: Nike Vomero 5 - 2
solid run. got out the door after taking exam, and killing it, and felt great. warm, sunny, good legs. just rolling.
4 PM
Cycling-CX (FUN/Skills) 49:45 [2] 6.36 mi (7.7 mph) +266ft
crazy afternoon of work and kind of jacked my whole plan... oh well... rolling with it. sorry weeger... no GF pumpkin... but i will get you some... promise.
set up the CX bikes and took beth out for her first ride. had to teach her how to use the sram double tap... totally forgot about that. a couple laps around the hood and she had it down. then we headed over to the park and did a bunch of laps around the trees...
so fun! good for me too. taught her dismounts, mounts, practiced running up stairs. hopefully she'll like racing tomorrow and we hit these sessions a couple of times a week... seriously... SO FUN!
set up the CX bikes and took beth out for her first ride. had to teach her how to use the sram double tap... totally forgot about that. a couple laps around the hood and she had it down. then we headed over to the park and did a bunch of laps around the trees...
so fun! good for me too. taught her dismounts, mounts, practiced running up stairs. hopefully she'll like racing tomorrow and we hit these sessions a couple of times a week... seriously... SO FUN!
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| From Riding/Training Photos |
Thursday Oct 21, 2010 #
Note
slept:8.75
930-615. bank it. got up to more rain. going to study and work... ride later.
7 AM
Swimming (Endurance - S1) 30:00 [3] 1.14 mi (26:19 / mi)
headed to pool since the road were wet.
first swim with H2O Audio Interval.
http://www.h2oaudio.com/store/waterproof-headphone...
life changing!
2000 scy
300 swim
200 kick
300 drill
8 x 25
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ - pull w/paddles
first swim with H2O Audio Interval.
http://www.h2oaudio.com/store/waterproof-headphone...
life changing!
2000 scy
300 swim
200 kick
300 drill
8 x 25
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ - pull w/paddles
9 AM
Cycling-Road (Endurance - R1) 1:48:39 [3] 30.13 mi (16.6 mph) +1470ft
ahr:130 max:167
rolled out a little after swimming... knocked out some work and crammed food in my mouth.
perfect weather and drying roads. route i havent ridden in a while.
home-el camino-olivhain-rsf-el camino del norte-del dios-coast.
when i was heading home on the coast I ran into bryan and his wife and spun with them a bit... legs feeling good.
kept the effort pretty mellow during the ride but did push it on some of the rollers... CX efforts.
perfect weather and drying roads. route i havent ridden in a while.
home-el camino-olivhain-rsf-el camino del norte-del dios-coast.
when i was heading home on the coast I ran into bryan and his wife and spun with them a bit... legs feeling good.
kept the effort pretty mellow during the ride but did push it on some of the rollers... CX efforts.
3 PM
Strength/Core (RU Strength Session) 45:00 [5]
Wednesday Oct 20, 2010 #
Note
slept:9.0
930-630. awesome relaxing evening. loving this weather even if it makes training tough... since we don't get it much... just embracing it.
hoping to get out on the roads for a bit today when the weather breaks...
hoping to get out on the roads for a bit today when the weather breaks...
7 AM
Cycling-Road (Recovery - R1) 1:46:53 [2] 27.67 mi (15.5 mph) +1381ft
ahr:124 max:151
killer morning. stoked i slept in a bit and woke up to clearing skies.
knocked a mellow recovery spin up to UCSD and back. no rain, cool temps... awesomeness.
big breakkie after!
knocked a mellow recovery spin up to UCSD and back. no rain, cool temps... awesomeness.
big breakkie after!
2 PM
Running (Recovery - L1) 39:32 [3] 5.24 mi (7:33 / mi) +775ft 6:37 / mi
shoes: Nike Vomero 5 - 2
got our for quick recovery run after killing it on the work front all morning. legs felt good but kept it nice and short... following the plan.
ended in light rain... love it.
ended in light rain... love it.
Tuesday Oct 19, 2010 #
Note
slept:8.0
845-5. in bed super early... tired. woke up to a killer thunderstorm. not raining now... hill repeats today... thinking about knocking them out on CX bike... tricross.
6 AM
Cycling-CX intervals (Power - R4) 2:01:52 [3] 26.12 mi (12.9 mph) +2684ft
ahr:126 max:156
rough one.... on the road in the dark at 550am. it was still really wet so I took out the tricross and headed for San elijo for some climbing.
Power
4 x 8/12
80 to 82%
60 / 90
solid warm up getting there and legs felt pretty good. started raining duing first interval but then stopped when I reached the top of the climb. knocked out two more intervals and then it started pouring. headed for home! got in 3 solid, big gear climbs totaling 30+ minutes so i was content with that.
the right home was a nightmare... cold, rainning, and just wanting a cup of hot coffee! made it back as was soaked... doing work!
Power
4 x 8/12
80 to 82%
60 / 90
solid warm up getting there and legs felt pretty good. started raining duing first interval but then stopped when I reached the top of the climb. knocked out two more intervals and then it started pouring. headed for home! got in 3 solid, big gear climbs totaling 30+ minutes so i was content with that.
the right home was a nightmare... cold, rainning, and just wanting a cup of hot coffee! made it back as was soaked... doing work!
1 PM
Running intervals (Intervals - L4 (treadmill) 55:00 [4] 7.75 mi (7:06 / mi)
ahr:155 max:171 shoes: Nike Air Pegasus+ 27
Intervals
2 x 1000/R 5' @ 90% (3 min)
6 x 400/R2' @ (1 min)
hit the tready at 24 HR after meetings at the office. solid session. i didn't get too crazy with the paces since I haven't done anything fast.
the 3min intervals (1000's) were about 6 min pace and 1 min (400's) were about 5:40. the treadmill is boring but it's a good tool and an awesome way to work on speed and turnover. need to do a session a week on it.... when the time comes.
2 x 1000/R 5' @ 90% (3 min)
6 x 400/R2' @ (1 min)
hit the tready at 24 HR after meetings at the office. solid session. i didn't get too crazy with the paces since I haven't done anything fast.
the 3min intervals (1000's) were about 6 min pace and 1 min (400's) were about 5:40. the treadmill is boring but it's a good tool and an awesome way to work on speed and turnover. need to do a session a week on it.... when the time comes.
Monday Oct 18, 2010 #
Note
slept:8.0
10-6. feeling good after the weekend.... started getting some DOMS last night from the race but nothing major.
getting back at it full force this week.
getting back at it full force this week.
7 AM
Running (Endurance - L1) 1:08:27 [3] 9.2 mi (7:26 / mi) +760ft 6:54 / mi
ahr:149 max:163 shoes: Nike Vomero 5 - 2
it was raining this morning so I was going to head to the pool... walked outside and it was just misting so i decided to knock my run... glad i did.
best i have felt running since Kona trip. all mellow miles down the coast to seaside and back. good start to the week.
best i have felt running since Kona trip. all mellow miles down the coast to seaside and back. good start to the week.
1 PM
Swimming (Endurance - S1) 30:00 [3] 1.02 mi (29:24 / mi)
water was super cold... almost got right out! talked with masters coach after and he told me heater was broken and water was 68-70 degrees... sucked but knocked out a decent swim...
1800 scy
400 swim
8 x 150 (50k, 50 drill, 50 sw)
200 pull w/ paddles
1800 scy
400 swim
8 x 150 (50k, 50 drill, 50 sw)
200 pull w/ paddles
4 PM
Strength/Core (RU Strength Session) 45:00 [3]
me and beth doing work... prepping for 2011 team walsh domination has begun!
good warm up and then doing work... going to be sore.
good warm up and then doing work... going to be sore.
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| From Riding/Training Photos |