Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 19, 2010:
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Sunday Dec 19, 2010 #
Note
slept:8.5
banked another solid night of sleep. definitely needed it.
awesome dinner with friends last night. happy holidays!
awesome dinner with friends last night. happy holidays!
8 AM
Running (Endurance - L1) 1:26:28 [3] 11.14 mi (7:46 / mi) +1345ft 6:58 / mi
shoes: Nike Vomero 5 - 2
mud/rain run! charged out into the rain.... just light drizzle most of the time. muddy, fun trail run through encinitas ranch. mellow/aerobic miles. time on the feet and some solid climbing.
11 AM
Swimming (Active Recovery) 50:00 [2] 1.14 mi (43:51 / mi)
mellow swim at the Y post run. after a the first 1000 tom helped with my flip turns. so stoked. something i have been wanting to get better at... phelps style!
2000 scy
200 swim
200 pull
4 x 150 (k, dr, sw)
10 x 50
500 pull w/ paddles
2000 scy
200 swim
200 pull
4 x 150 (k, dr, sw)
10 x 50
500 pull w/ paddles
Saturday Dec 18, 2010 #
Note
slept:8.75
so stoked to get home yesterday afternoon.. went out to an awesome dinner with beth and slept my face off... home is good!
7 AM
Swimming intervals (masters) 1:10:00 [3] 2.16 mi (32:25 / mi)
hit masters with beth.... good crew and workout. feeling good and having fun with swimming right now. feel strong, not fast, but hopefully that will come. muscular endurance is definitely not a limiter.. no fading. owe that to all the strength work i have been doing.
3800 scy
w/u:
300 swim
100 kick
200 swim
7 x 50 (25 drill/25 swim)
mainset.
round 1.
100 b+5
200 b
300 b+5
400 b
round 2.
2 x 200 b
2 x 150 b
2 x 100 b
2 x 50 b
round 3
100 b+10
200 b+5
300 b
150 b-5
3800 scy
w/u:
300 swim
100 kick
200 swim
7 x 50 (25 drill/25 swim)
mainset.
round 1.
100 b+5
200 b
300 b+5
400 b
round 2.
2 x 200 b
2 x 150 b
2 x 100 b
2 x 50 b
round 3
100 b+10
200 b+5
300 b
150 b-5
9 AM
Cycling-Road (Endurance - R1) 4:00:00 [3] 64.03 mi (16.0 mph) +3691ft
ahr:134 max:173
so stoked to get this in... I was going to ride after swim whether it was raining or not. walked out of Y and it was drizzling. came home and told beth i was charging and I talked her into joining me and bagging the trainer.
headed in some drizzle and then it stopped... not another drop of rain the rest of the day! come see me weather man!
rode south into a solid headwind. climbed torrey pines then mt soledad and headed back north. got back to encinitas at the 3 hour mark and beth headed for home and I tacked on a hilly loop in carlsbad to get 4 hours.
feeling good. just base/prep work.
headed in some drizzle and then it stopped... not another drop of rain the rest of the day! come see me weather man!
rode south into a solid headwind. climbed torrey pines then mt soledad and headed back north. got back to encinitas at the 3 hour mark and beth headed for home and I tacked on a hilly loop in carlsbad to get 4 hours.
feeling good. just base/prep work.
Friday Dec 17, 2010 #
6 AM
Running (Endurance - L1) 1:00:19 [3] 7.51 mi (8:02 / mi)
slept:8.0 shoes: Nike Vomero 5 - 3
Took mavs advice and ran around lake union. Radness.
Thursday Dec 16, 2010 #
6 AM
Running intervals (Intervals - L3) 1:00:00 [4] 8.35 mi (7:11 / mi)
shoes: Nike Vomero 5 - 3
L3
Intervals
4 x 400/R 3' @ 90%
4 x 200/R60" @ 92 - 94%
on treadmill at 2% incline
Tready sesh. woke up to some pretty heavy rain and I had a run interval workout on the plan so I knocked it out on the hotel tready. shithouse workout room/gym.... no weights, crap TV, 1 stationary bike, 1 recumbent bike, 1 tready, 1 stair climber...
tready was actually pretty good and I got too work.
16 min warm up starting at 8:30 pace and descending every 2 mins. then mainset.
4 x 1:30 @ 6 min pace & 2% incline
- 3:00 recovery @ 7:30 & 1 % incline
4 x 1:00 @ 5:27 pace & 2% incline
- 1:00 recovery @ 7:30 & 1 % incline
EZ jogging to get to an hour.
Intervals
4 x 400/R 3' @ 90%
4 x 200/R60" @ 92 - 94%
on treadmill at 2% incline
Tready sesh. woke up to some pretty heavy rain and I had a run interval workout on the plan so I knocked it out on the hotel tready. shithouse workout room/gym.... no weights, crap TV, 1 stationary bike, 1 recumbent bike, 1 tready, 1 stair climber...
tready was actually pretty good and I got too work.
16 min warm up starting at 8:30 pace and descending every 2 mins. then mainset.
4 x 1:30 @ 6 min pace & 2% incline
- 3:00 recovery @ 7:30 & 1 % incline
4 x 1:00 @ 5:27 pace & 2% incline
- 1:00 recovery @ 7:30 & 1 % incline
EZ jogging to get to an hour.
7 AM
Strength/Core (core) 10:00 [2]
quick core sesh in room after run. nothing awesome.
4 PM
Note
i miss my bikes... but this should help ease the pain...
http://www.elysianbrewing.com/elysianfields.html
http://www.elysianbrewing.com/elysianfields.html
Wednesday Dec 15, 2010 #
Note
slept:7.5
i love seatte! so much fun last night. hit a bunch of bars and had some good beers and whisky! just living the dream!
must have walkd 5+ miles... i was all over the place... solo mission!
must have walkd 5+ miles... i was all over the place... solo mission!
6 AM
Running (Endurance - L1) 1:06:54 [3] 8.87 mi (7:33 / mi) +425ft 7:13 / mi
shoes: Nike Vomero 5 - 3
felt good on this one and just keeping it mellow... full on sight seeing run.
ran from hotel, to 5th, down to 1st ave and all the way down to Qwest Field and SafeCo.... than came back on alaskan by all the piers and water.... then hit the Elliot trail again before heading back... good times.
http://connect.garmin.com/activity/59780328
ran from hotel, to 5th, down to 1st ave and all the way down to Qwest Field and SafeCo.... than came back on alaskan by all the piers and water.... then hit the Elliot trail again before heading back... good times.
http://connect.garmin.com/activity/59780328
Tuesday Dec 14, 2010 #
6 AM
Running (Active Recovery - L1) 52:48 [3] 6.52 mi (8:06 / mi) +217ft 7:51 / mi
ahr:147 max:161 slept:7.0 shoes: Nike Vomero 5 - 3
killer run on the Elliot Bay Trail/Path. had no idea sunrise up here isn't until 750 am. Pretty dark but the path had some lights and the city light were enough for me to run by.
right on the water dry & windy on the way out and then gnar rain and wind on the way back. rain coming down sideways getting soaked... loved it... laughing. never get to run in stuff like this... just stoked to be running some place new... a lot to see.
all ez 8+ min/mile pace. stoked to get it done, avoid the tready, and before sitting in training all day.
time for some esspresso....
right on the water dry & windy on the way out and then gnar rain and wind on the way back. rain coming down sideways getting soaked... loved it... laughing. never get to run in stuff like this... just stoked to be running some place new... a lot to see.
all ez 8+ min/mile pace. stoked to get it done, avoid the tready, and before sitting in training all day.
time for some esspresso....
Monday Dec 13, 2010 #
6 AM
Swimming (Masters) 1:00:00 [3] 1.7 mi (35:18 / mi)
slept:8.0
3000 scy
stoked to knock this one out. won't be able to swim again until the weekend.
3 x 150 (100 swim/50 kick)
12 x 50 - alt breathing
5 x 150 as:
25 fast + 50k + 75 mod
50 fast + 50k + 50 mod
75 fast + 50k + 25 mod
100 fast + 50k
150 EZ
5 x 150 as:
50 fast + 100 mod
75 fast + 75 mod
100 fast + 50 mod
125 fast + 25 mod
150 EZ
cool down
3 x 150 pull w/ paddles
lead the last for both rounds of 150's. doing work. legs definitely a biut trashed from race but getting through it.
stoked to knock this one out. won't be able to swim again until the weekend.
3 x 150 (100 swim/50 kick)
12 x 50 - alt breathing
5 x 150 as:
25 fast + 50k + 75 mod
50 fast + 50k + 50 mod
75 fast + 50k + 25 mod
100 fast + 50k
150 EZ
5 x 150 as:
50 fast + 100 mod
75 fast + 75 mod
100 fast + 50 mod
125 fast + 25 mod
150 EZ
cool down
3 x 150 pull w/ paddles
lead the last for both rounds of 150's. doing work. legs definitely a biut trashed from race but getting through it.
7 AM
Cycling-Road (Endurance - R1) 1:59:44 [3] 32.84 mi (16.5 mph) +1562ft
mellow endurance ride right after swim. up to UCSD and back. legs sore from the race but nothing major. EZ spin with beth yesterday post race definitely helped.
12 PM
Strength/Core (RU Functional Strength) 45:00 [5]
Strength session w/ bryan. worked hard... power through some soreness from the race. EZ day tomorrow. great session.
10 PM
Note
got to seattle a little after 8, straight to hotel, and found a pub right around the corner... it's december... living the life!
3 pints of this and some garlic tots!
http://beeradvocate.com/beer/profile/364/957/?sort...
good night.
3 pints of this and some garlic tots!
http://beeradvocate.com/beer/profile/364/957/?sort...
good night.