Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 16, 2011:
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Sunday Jan 16, 2011 #
Note
slept:8.5
910-540. up early to run w/ Brandon and then knock out some miles w/ the dirkinator.
upper back a little tight from all the riding in the aerobars yesterday. have a massage and adjustment scheduled for wednesday. much needed.
upper back a little tight from all the riding in the aerobars yesterday. have a massage and adjustment scheduled for wednesday. much needed.
7 AM
Running (Endurance - L1) 1:30:00 [3] 12.0 mi (7:30 / mi) +750ft 7:05 / mi
shoes: Nike Vomero 5 - 3
L1 AM
Endurance
1:30
75%
got on it early with brandon before riding. ran from seaside market down do the del mar train track trails and back... kept it mellow and kept brandon in check... he has a very hard time going "ez"...
Endurance
1:30
75%
got on it early with brandon before riding. ran from seaside market down do the del mar train track trails and back... kept it mellow and kept brandon in check... he has a very hard time going "ez"...
9 AM
Cycling-Road (Endurance - R1) 3:45:40 [3] 71.6 mi (19.0 mph) +2001ft
ahr:136 max:167
good times... brandon and I met up with dirk on got to work... scooped up tatiana on the way and just cruised up the coast on to base. once we were on base tatiana dropped back and it was GO time. super steady riding, not hard, but not EZ. just taking turn at the front and keeping it rolling, the drikinator was even taking pulls and dropping major watts!
got the store in san clemente at exactly 2 hours and then hammered home. again just steady. brandon and I kept taking long steady pulls and dirk was hanging on. got back to seaside in 1:45! 15 min neg split... doing work!
so rad riding with dirk. he's a legend... and knows it! when he gets fit i will have hard time keeping up... seriously... german diesel engine!
got the store in san clemente at exactly 2 hours and then hammered home. again just steady. brandon and I kept taking long steady pulls and dirk was hanging on. got back to seaside in 1:45! 15 min neg split... doing work!
so rad riding with dirk. he's a legend... and knows it! when he gets fit i will have hard time keeping up... seriously... german diesel engine!
Saturday Jan 15, 2011 #
Note
slept:9.0
9-6. i am sleeping so good right now... need to keep this up.
ready for the weekend smashfest to get underway!
ready for the weekend smashfest to get underway!
7 AM
Swimming (Masters) 1:15:00 [3] 2.16 mi (34:43 / mi)
solid session. a lot of long sets this week! lead the lane for half the set. good work.
200 swim
200 kick
100 drill
100 swim
600
2 x 300
3 x 200
4 x 150
6 x 100 pull w/ paddles
4 x 50
200 swim
200 kick
100 drill
100 swim
600
2 x 300
3 x 200
4 x 150
6 x 100 pull w/ paddles
4 x 50
9 AM
Cycling-Road (Endurance - R1) 5:36:00 [3] 98.2 mi (17.5 mph) +6492ft
ahr:146 max:174
such a good ride.... rolled out from home with trevor, lesley, & bryan. then met up with hunter, brandon, phil, & ryan. GOOD CREW...
solid loop with a lot of steady riding. some harder efforts but nothing all out. exactly the kind of riding I need to be doing.
crew split and ended up just finishing with trevor and lesley... laying it down through elfin, del dios, & rsf.. I felt good ALL DAY!
really like this route. good amount of climbing and plenty of time in the aerobars.
http://www.gmap-pedometer.com/?r=4230258
solid loop with a lot of steady riding. some harder efforts but nothing all out. exactly the kind of riding I need to be doing.
crew split and ended up just finishing with trevor and lesley... laying it down through elfin, del dios, & rsf.. I felt good ALL DAY!
really like this route. good amount of climbing and plenty of time in the aerobars.
http://www.gmap-pedometer.com/?r=4230258
Friday Jan 14, 2011 #
Note
slept:9.0
9-6. busy day. looking forward to smashing myself this weekend.
7 AM
Swimming (YMCA) 1:00:00 [3] 1.99 mi (30:09 / mi)
3500 scy
1200 swim, ez, 100 (back,free,breast,free by 25) every 3rd 100
6 x 150 (50k, 50dr, 50sw)
10 x 50
- odd - fast
- even - 25 head up/25 ez
4 x 200 pull w/ paddles
100 kick
1200 swim, ez, 100 (back,free,breast,free by 25) every 3rd 100
6 x 150 (50k, 50dr, 50sw)
10 x 50
- odd - fast
- even - 25 head up/25 ez
4 x 200 pull w/ paddles
100 kick
12 PM
Running (Tempo - L2) 1:10:28 [4] 9.18 mi (7:41 / mi) +767ft 7:07 / mi
ahr:151 max:191
L2 PM
Tempo
12 min
86%
Half Marathon Pace or Faster
*max HR is not accurate. That was standing still opening the gate of complex. Jumped to 191 and then straight down to 125. HR monitor gets crazy some times.
good run. perfect day, sunny & warm. felt great to sweat. ran a hilly loop in encinitas ranch. perfect for tempo runs. rolling terrain, ez to get HR up.
Tempo interval:
12:02, 1.87 miles, 113 ft of climbing
avg pace: 6:22
best pace: 5:05
avg HR: 172
max HR: 179
pretty much nailed the interval. I am sure if this was on flat terrain my pace would have been around the 5:40's. Goal pace for half mary on 2/13 in palm springs is 5:30.. after riding a 100+ miles the day before.
Tempo
12 min
86%
Half Marathon Pace or Faster
*max HR is not accurate. That was standing still opening the gate of complex. Jumped to 191 and then straight down to 125. HR monitor gets crazy some times.
good run. perfect day, sunny & warm. felt great to sweat. ran a hilly loop in encinitas ranch. perfect for tempo runs. rolling terrain, ez to get HR up.
Tempo interval:
12:02, 1.87 miles, 113 ft of climbing
avg pace: 6:22
best pace: 5:05
avg HR: 172
max HR: 179
pretty much nailed the interval. I am sure if this was on flat terrain my pace would have been around the 5:40's. Goal pace for half mary on 2/13 in palm springs is 5:30.. after riding a 100+ miles the day before.
Thursday Jan 13, 2011 #
Note
slept:10.0
845-645. mega sleep.
8 AM
Cycling-Road (Tempo - R2 ) 2:45:54 [3] 47.38 mi (17.1 mph) +2713ft
ahr:140 max:168
R2 AM
Tempo
20 min
82 - 84%
90
solid ride with TJ this morning. met him at la costa sbucks then to pmar airport rd-san elijo-elfin-del dios-camino del norte-rsf-manchester-coast-la costa-saxony.
good loop and good tempo riding with TJ. didn't mark a specific 20 min interval because just keeping up with him is my tempo! had to tell him to slow down a couple of times.
Tempo
20 min
82 - 84%
90
solid ride with TJ this morning. met him at la costa sbucks then to pmar airport rd-san elijo-elfin-del dios-camino del norte-rsf-manchester-coast-la costa-saxony.
good loop and good tempo riding with TJ. didn't mark a specific 20 min interval because just keeping up with him is my tempo! had to tell him to slow down a couple of times.
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
got to RU early and got in a lot of good stretching and foam roller action.
*need to get back to hitting the foam roller a lot more... it was torture on my IT bands. super tight... I also need to start doing the myrtl work a couple of times of week = secret sauce.
solid session. worked w. bryan... went heavy. stepped up the weight on everything. loving these workouts and the how strong i am getting.. very noticeable.
*need to get back to hitting the foam roller a lot more... it was torture on my IT bands. super tight... I also need to start doing the myrtl work a couple of times of week = secret sauce.
solid session. worked w. bryan... went heavy. stepped up the weight on everything. loving these workouts and the how strong i am getting.. very noticeable.
Wednesday Jan 12, 2011 #
Note
slept:8.25
in bed at 830 again! masters... then heading the the hell hole that is the OC!!!
6 AM
Swimming (Masters) 1:15:00 [3] 2.44 mi (30:44 / mi)
rough one... tired getting to the pool. i didn't fee great in the water today but got through it... longest swim yet.
4300 scy
200 swim
50 kick
50 drill
100 kick
600 + 400 + 200
500 + 300 + 100
4 x 50 kick
100
200
300 pull w/ paddles
400 pull w/ paddles
300 pull w/ paddles
200 pull w/ paddles
100 pull w/ paddles
4300 scy
200 swim
50 kick
50 drill
100 kick
600 + 400 + 200
500 + 300 + 100
4 x 50 kick
100
200
300 pull w/ paddles
400 pull w/ paddles
300 pull w/ paddles
200 pull w/ paddles
100 pull w/ paddles
Tuesday Jan 11, 2011 #
Note
slept:8.3
in bed just after 830. trying to maximize sleep.... going to be a busy week.
6 AM
Cycling-Road hills (Power - R3) 2:17:13 [4] 33.28 mi (14.6 mph) +4265ft
ahr:142 max:187
R3 AM
Power
20 - 15 - 10 - 5 - 3 min
75 - 80 - 85 - 88 - MAX %
60 rpm
on it early, in the dark & cold, rocky style. I headed straight for San Elijo and got to work.
#1 - started at melrose, on dbl peak, and 3/4's of the way up.
20:01, 3.20 miles, 935 ft. of climbing, avg HR: 151/165, avg CAD: 60rpm
#2 - town all the way up dbl peak
17:10, 2.46 miles, 958 ft. of climbing, avg HR: 162/177, avg CAD: 58rpm
#3 - town to fire station
10:00, 1.78 miles, 604 ft. of climbing, avg HR: 167/174, avg CAD: 60rpm
#4 - town 3/4 way to fire station
5:03, .92 miles, 325 ft. of climbing, avg/max HR: 169/177, avg CAD: 59rpm
#5 - the rest of the way to the fire station right after 5min interval
3:04, .64 miles, 217 ft. of climbing, avg/max HR: 182/187, avg CAD: 58rpm
did my best to keep my HR & cadence in the zones on the climbs. best effort. went all out for last 3 minutes and was definitely feeling it. hard.
Power
20 - 15 - 10 - 5 - 3 min
75 - 80 - 85 - 88 - MAX %
60 rpm
on it early, in the dark & cold, rocky style. I headed straight for San Elijo and got to work.
#1 - started at melrose, on dbl peak, and 3/4's of the way up.
20:01, 3.20 miles, 935 ft. of climbing, avg HR: 151/165, avg CAD: 60rpm
#2 - town all the way up dbl peak
17:10, 2.46 miles, 958 ft. of climbing, avg HR: 162/177, avg CAD: 58rpm
#3 - town to fire station
10:00, 1.78 miles, 604 ft. of climbing, avg HR: 167/174, avg CAD: 60rpm
#4 - town 3/4 way to fire station
5:03, .92 miles, 325 ft. of climbing, avg/max HR: 169/177, avg CAD: 59rpm
#5 - the rest of the way to the fire station right after 5min interval
3:04, .64 miles, 217 ft. of climbing, avg/max HR: 182/187, avg CAD: 58rpm
did my best to keep my HR & cadence in the zones on the climbs. best effort. went all out for last 3 minutes and was definitely feeling it. hard.
C • road 4
5 PM
Running intervals (Power - L3) 56:12 [3] 7.33 mi (7:40 / mi) +772ft 6:58 / mi
shoes: Nike Vomero 5 - 3
L3 PM
Power
2 x ( 6 x 100 ) on 2 min
On 2% decline. Pace is increasing from moderate to all out over 100 meters
got home from work on got on it... not time/sun to waste.
12 min warm up down to cardiff rail trail and started the intervals. 30 second accelerations on the 2 minutes w/ 4 mins between sets. just out and back on trail. i felt pretty sluggish starting out but got better the longer i went.
ended in the dark with some hot laps to cool down on the YMCA dirt track.
long day... sunrise on the bike and sunset on the run...
Power
2 x ( 6 x 100 ) on 2 min
On 2% decline. Pace is increasing from moderate to all out over 100 meters
got home from work on got on it... not time/sun to waste.
12 min warm up down to cardiff rail trail and started the intervals. 30 second accelerations on the 2 minutes w/ 4 mins between sets. just out and back on trail. i felt pretty sluggish starting out but got better the longer i went.
ended in the dark with some hot laps to cool down on the YMCA dirt track.
long day... sunrise on the bike and sunset on the run...
Monday Jan 10, 2011 #
6 AM
Swimming intervals (Masters) 1:15:00 [4] 2.33 mi (32:11 / mi)
slept:8.0
BIG (hard) monday morning swim.
4100 scy
200 swim
200 kick
100 dril/swim
6 x 100 (25 kick, 50 drill, 25 swim)
800 - train
400 b+10
300 b+5
200 b
100 b-5
4 x 50 ascend on the 50
5 x 200 pull w/ paddles
- odd b+5
- even b
I took the lead on the mainset & session got hard when we the 200 through the 50's. first real hard swimming i have done so far. made all the intervals, but was definitely feeling like i was on the verge of blowing up.
stoked i got in the 200's pulling. I was only going to do a couple but was feeling good and finished the set.
4100 scy
200 swim
200 kick
100 dril/swim
6 x 100 (25 kick, 50 drill, 25 swim)
800 - train
400 b+10
300 b+5
200 b
100 b-5
4 x 50 ascend on the 50
5 x 200 pull w/ paddles
- odd b+5
- even b
I took the lead on the mainset & session got hard when we the 200 through the 50's. first real hard swimming i have done so far. made all the intervals, but was definitely feeling like i was on the verge of blowing up.
stoked i got in the 200's pulling. I was only going to do a couple but was feeling good and finished the set.
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
RU beatdown. worked with Trevor... went pretty heavy.