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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 31, 2010:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	7:42:30	125.85	(16.3/h)	202.54	(26.3/h)	6860
	Running	5	4:07:09	33.75	(7:19)	54.31	(4:33)	2405
	Cycling-CX	4	4:05:45	54.72	(13.4/h)	88.06	(21.5/h)	2126
	Cycling-MTB	1	2:05:55	21.35	(10.2/h)	34.36	(16.4/h)	2608
	Swimming	2	1:15:00	2.56	(29:18)	4.12	(18:12)
	Strength/Core	2	1:05:00
	Total	17	20:21:19	238.23		383.39		13999
averages - sleep:8.4

4:14

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Sunday Oct 31, 2010 #

Note
slept:8.75

945-630. rested and feeling pretty good... round 2 of suffering later today.

11 AM

Cycling-CX warm up/down (warm up) 1:02:20 [2] 11.0 mi (10.6 mph) +374ft

race warm up with beth & tj.

1 PM

Cycling-CX race (RACE!) 1:00:00 [5] 14.0 mi (14.0 mph) +600ft

7th w/ the big boys! PROGRESS.

Saturday Oct 30, 2010 #

Note
slept:7.5

11-630. good times at halloween party. rainy morning. should make racing this weekend interesting.

8 AM

Swimming (Endurance - S1) 30:00 [3] 1.14 mi (26:19 / mi)

mellow swim on a rainy morning....

400 swim
4 x 150 (k,dr,sw)
2 x 100
2 x 75
2 x 50
2 x 200
1 x 150

12 PM

Cycling-CX warm up/down (warm up) 1:07:25 [3] 12.8 mi (11.4 mph) +509ft

race warm up. some laps of the course and loops on the road wtih TJ.

2 PM

Cycling-CX race (RACE!) 56:00 [5] 16.92 mi (18.1 mph) +643ft

gnarly race... one of my best ever effort wise. full on battle with prenzlow and behrens for the WHOLE race.... until I cracked on with 1.5 laps to go. held on for 3rd. LOVE IT! More tomorrow!

Friday Oct 29, 2010 #

Note
slept:8.75

930-615.

long day yesterday. drove to LA, kcnocked a cutover, and then drove home. legs aching by the time i got home with all the time in the car.

8 AM

Cycling-Road (Endurance - R1) 3:40:26 [3] 60.65 mi (16.5 mph) +3297ft
ahr:135 max:178

met him with TJ at 8 at sbucks. I was kind of cold of the start with just arm warmers and some embro. legs were feeling like crap too. i think all the climbing on the mtb yesterday (first ride in a month) and all the driving yesterday took it's toll.

I let TJ pick the route and it was a good one with some STEEP climing. By the end of the ride I felt like i climb 5000+ feet! Legs finally came around at about the 2 hour mark.

Good blow out. Should be ready to race this weekend.

4 PM

Running (Active Recovery - L1) 34:17 [2] 4.05 mi (8:28 / mi) +344ft 7:50 / mi

bonus run!

got a call from beth asking me if i wanted to jog this afternoon... why not? mellow miles along the coast just talking and jogging. awesome weather.... relaxing.

time to party!

Thursday Oct 28, 2010 #

Note
slept:8.75

915-6. knocking out some workouts and then up to LA for a cutover this evening... not stoked about the drive... but oh well.

C • dont complain 1

7 AM

Cycling-MTB intervals (Intervals - R4) 2:05:55 [3] 21.35 mi (10.2 mph) +2608ft
ahr:134 max:172

Finally got out on the MTB!!! Been way too long. I let trevor borrow the 29er and just got it back last week. 1st mtb ride in a month. i had an interval workout and it was perfect for the trails.

R4 AM
Intervals
2 x 3 x 1:30'/3'/10'
88%
90 - 100

working the 1:30' intervals on the first two climbs. fun.

perfect warm weather. dry air. railing single track!

9 AM

Running (Endurance - L1) 49:39 [3] 6.6 mi (7:31 / mi) +790ft 6:45 / mi
ahr:158 max:175 shoes: Nike Air Pegasus+ 27

T-run. It wasn't supposed to be a run off the bike but with everything going on today I had to knock it out. felt good and got in rhythm quick. looking forward to upping the running volume/frequency a bit over the next month....

cruised encinitas ranch.

10 AM

Strength/Core (Home) 20:00 [3]

knocked a solid session at home after run. missing RU workout today so I wanted to get in some strength work.

2 rounds:
squat matrix (body weight/3 reps per position)
20 push ups w/ feet on ball - 6 leg raises every 5
20 TRX pull ups
50 TRX leg raises (30 side/side/middle - 20 middle)
100 crunches on ball
30 back ext on ball
3 min plank

DONE!

Wednesday Oct 27, 2010 #

Note
slept:9.75

915-7. Mega sleep. feeling rad. i feel like i am getting a jump start on 2011 with the early/consistent work at RU and working with dirk.

C • Solid 1

8 AM

Cycling-Road (Active Recovery - R1) 1:47:56 [2] 29.6 mi (16.5 mph) +758ft
ahr:124 max:156

it's amazing what almost ten hours of sleep will do for you! rolled out around 830... already super sunny & warm. I felt like I didn't even ride or run yesterday!

rolled up to carlsbad, got a flat, and didn't have tube with a long enough valve stem. bummed one from diana who i ran into at starbucks but her tube was old and wouldn't hold air... no worries. grabbed a fog lifter at it's a grind and waited for Carbon connection to ope. they hooked me up with tubes and co2 eventhough i didn't have any cash on me. good guys...

after fixing flat cruised up toe o'side harbor and then back home... still feeling awesome.

11 AM

Running (Active Recovery - L1) 30:13 [2] 4.1 mi (7:22 / mi) +377ft 6:47 / mi
ahr:150 max:170 shoes: Nike Air Pegasus+ 27

T-run. second half of recovery brick. nice and hot. legs were good and wanted to run fast. it's only october.... holding back big time!

Tuesday Oct 26, 2010 #

Note
slept:7.75

930-515. woke up without an alarm. feeling good so far.... got the updated sched from the dirk.. game on... more prep work.

6 AM

Running intervals (Intervals - L3) 1:00:00 [4] 9.0 mi (6:40 / mi)
ahr:147 max:167 shoes: Nike Air Pegasus+ 27

I have some meetings this morning and didn't have time to knock out bike intervals this morning so I decided to get the run done... early... on the tready!

L3 PM
Intervals
2 x 1000/R 5' @ 90% (3 min)
8 x 400/R2' @ 94% (1 min)

beth was on the tready next to me and we knocked it out. MTV/VH1 dance party on the TV and headphones. doing work. felt rad on the this run. turnover already felt better than last week doing a similare workout.

15 min warm up
1000/3 min intervals @ 5:27 pace, recovery 7:30 pace
400/1 min intervals @ 5:27 pace - wanted to run FASTER!
- i think treadmills have some kind of limiter on them. I turned the the speed up to 12 and it stopped - System Overload (no lie). jumped on another tready... same thing. lame. the tready can't handle me speed!

good run, sweating buckets, QUALITY!

C • treadmill 1

2 PM

Cycling-Road intervals (Power - R4) 2:14:08 [3] 35.6 mi (15.9 mph) +2805ft
ahr:129 max:158

Power
5 x 8/12
80 to 82%
60 / 90

Loving the flexibility of the new work schedule. awesome day and jumped out the door after some morning meetings.

headed straight for torrey pines to knock out the intervals. Big gear climbs... feeling strong and just feeling really good. I think I need to take advantage of schedule and ride more in the afternoon and get more out of the workouts. I definitely feel more snappy/strong later in the day on the bike which is weird b/c it's the opposite running... better AM.

5 times up TP. all intervals were between 7:30-45 @ 60rpms.

Monday Oct 25, 2010 #

Note
slept:7.75

10-545. much better sleep. stomach was jacked last night... Green Flash?

C • aw hell no 4

7 AM

Swimming (Speed - S3) 45:00 [3] 1.42 mi (31:42 / mi)

raining this morning so bagged the run and headed for the pool before work. loving the h20 audio.

2500 scy

200 swim
200 pull
4 x 150 (50k, 50dr,50sw)
3 rounds:
4 x 25 fast
100 EZ
2 x 50 mod

3 x 200 pull w/paddles

12 PM

Running (Endurance - L1) 1:13:00 [3] 10.0 mi (7:18 / mi) +894ft 6:44 / mi
ahr:155 max:169 shoes: Nike Air Pegasus+ 27

lunch time run. got home and got out the door. just a mellow 10 miles up the coast. gut doing better but not great. nice and warm.

HR a little elevated at the start... dehydration or too much coffee!

3 PM

Strength/Core (RU Strength Session) 45:00 [5]

one of the best yet... me, beth, and kristin doing work. going to feel this one tomorrow!

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