Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 30, 2011:
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Sunday Jan 30, 2011 #
Note
slept:8.75
Running (Endurance - L1) 1:10:36 [3] 8.75 mi (8:04 / mi) +283ft 7:50 / mi
ahr:140 max:160 shoes: Nike Vomero 5 - 3
1:10 at < 75%
got it done. not a great run. stomach kind of a wreck this morning. stoked it was just an ez one.
out and back down to seaside.
Cycling-Road (Endurance - R1) 4:36:50 [3] 75.1 mi (16.3 mph) +5302ft
ahr:135 max:164
did the swami's long course route felt ok from the start, nothing great. weather was much cooler and no sun! Felt better after climbing wohlford and hammering woods valley to store sitting on maurico's wheel (at around the 2+ hour mark).
slammed a coke at the store and finished the ride. solid day on the bike with so-so legs. last 20 minutes of ride were pretty miserable... alot of wind and rain.... got home cold and wet... and the rain stopped!
Running (Tempo - L1/L2) 32:04 [3] 4.2 mi (7:38 / mi) +372ft 7:03 / mi
ahr:145 max:160 shoes: Nike Air Pegasus+ 27
L1/2 PM
0:30 at +80%
cold starting the run and due to that pretty tough to get my HR. ran the same hilly router in the ranch. last 2 miles were better then the first two. stoked to be done for the day!
long day of the training in the cold & wind... it's been a while. we have been spoiled with the weather.
Saturday Jan 29, 2011 #
Swimming (Masters) 1:15:00 [3] 2.27 mi (33:02 / mi)
slept:8.75
4000 scy
200 swim
200 kick
4 x 50 drill
2 x 200 (100 swim, 50 drill, 50 kick)
4 x 300, 4 x 150 (b+5,b)
4 x 200, 4 x 100 (b, b-5)
Cycling-Road (Endurance - R1) 5:22:19 [3] 92.0 mi (17.1 mph) +5500ft
ahr:130 max:176
solid pace throughout the ride and nobody hammered. good times... especially watching dirk explode on the climbs and take down a bear claw at the halfway point!
Friday Jan 28, 2011 #
Note
slept:8.5
Cycling-Road (Blood Lactate Test) 50:00 [5] 18.0 mi (21.6 mph)
max:195 weight:144lbs
144 lbs, 9% BF (using electrical impedance, probably not accurate, also showed i was very hydrated which can skew results, any how it doesn't mean anything)
10 min warm up
30 min + test
10 min cool down
test protocol:
start @ 125 watts and ramp up 25 watts every 3 min until failure, but not max. take blood every 3 min.
Hit LT (4.0 mmol/L) @ 290 watts and 185 HR.
as far as what alan, corina, and dirk said it's a pretty successful test. we'll know more later from dirk.
Cycling-Road (Active Recovery - R1) 1:26:28 [2] 24.2 mi (16.8 mph) +515ft
Running tempo (Tempo - L2) 1:01:21 [4] 8.0 mi (7:40 / mi) +767ft 7:02 / mi
ahr:151 max:180 shoes: Nike Vomero 5 - 3
Tempo
12 min
86%
Half Marathon Pace or Faster
wasn't sure how this one was going to turn out... pretty shelled from the morning test. ran the same course through encinitas ranch that I have been doing all my tempo runs.
24 min warm up & then interval.
Tempo interval:
12:03, 1.9 miles, 113 ft of climbing
avg pace: 6:20
best pace: 4:45
avg HR: 171
max HR: 180
had to work hard to get my HR up at the beginning of the interval and then worked the short, steep climbs, and started to feel good half way through.
after the interval started feeling even better and just cruised the loop home.
Thursday Jan 27, 2011 #
Note
slept:8.0 weight:141lbs
Swimming (Masters) 1:15:00 [3] 2.22 mi (33:47 / mi)
Paddes as much as you want
solid set this morning in the pool and was feeling the best i have in the last week or so.
3900 scy
400 swim
200 kick
6 x 75
- odd: drill
- even: swim
300 b+5
2 x 300 b+5, 2 x 150 b
3 x 300 b+5, 4 x 140 b, 6 x 75 b-5
pulled /w paddles the last 1500.
Strength/Core (RU Functional Strength) 1:00:00 [3]
noticing a huge different on all the "hop" exercises and my stability compared to doing the same stuff last year. progress.
Wednesday Jan 26, 2011 #
Note
slept:9.25
good times last night. perfect b-day... and congestion is pretty much gone! IPA... it works every time!
Running tempo (Tempo - L1) 1:02:10 [3] 8.48 mi (7:20 / mi) +289ft 7:06 / mi
ahr:148 max:164 shoes: Nike Vomero 5 - 3
20 @ 75% - 10 @ 80% - 20 @ 75%
run #1 for the day is done!
feeling pretty good this morning. 5 minutes ez jogging and then got straight into it. out and back on cardiff trail down to seaside.
#1 20 min @ 75%
- 19:59, 2.77 miles, avg pace: 7:12, avg HR: 148
#2 10 min @ 80%
- 10:01, 1.53 miles, avg paceL 6:32, avg HR: 159
#3 20 min @ 75%
- 20:01, 2.66 miles, avg pace: 7:31, avg HR: 148
ez jogging home.
Pretty ez run for me. running with my HR in the 160's is very comfortable for me.
Cycling-Road (Endurance - R1) 3:15:19 [3] 55.77 mi (17.1 mph) +3419ft
3:00
knocked a ton of work.. and the got to "work". took a while to get into the ride but once i warmed up i started to feel good. just tried to keep the HR steady under 150 and the cadence 75-80 rpm.
nice and warm again... cycling tan is coming along nicely!
Running (Tempo - L2 t-run) 31:02 [3] 4.16 mi (7:28 / mi) +364ft 6:53 / mi
ahr:159 max:174 shoes: Nike Vomero 5 - 3
30 min @ 80% +/- 2%
felt pretty tired getting off the bike. headed straight for encinitas ranch and ran a short hilly loop. pushed the pace a bit to keep the HR up. felt better with each mile, it's feeling good to be running a little harder.
Tuesday Jan 25, 2011 #
Note
slept:8.5
Swimming (Masters - Recovery) 1:00:00 [3] 1.9 mi (31:35 / mi)
3300 scy (stopped at 3300, 33rd b-day)
300 swim
200 k
6 x 50 kick
6 x 50 swim
2 x 400 b+5
2 x 300 b
2 x 200 b - pull w/ paddles
2 x 100 b-5 - pull w/ paddles
2 x 50 b-5 - pull w/ paddles
2 x 25 all out - pull w/ paddles
50 c/d
Cycling-Road (Active Recovery - R1) 1:36:03 [2] 24.7 mi (15.4 mph) +807ft
ahr:113 max:149
Monday Jan 24, 2011 #
Note
slept:9.0
Running (Endurance - L1) 2:00:00 [3] 15.4 mi (7:48 / mi) +574ft 7:32 / mi
ahr:144 max:162 shoes: Nike Vomero 5 - 3
Endurance
2:00
<75%
booyah... great long run! headed out just before and got to work. another long, mellow run, hr cap of 150. cruised down to the coast and then up to carlsbad and back. negative split by a couple of minutes and had to tack on extra once i got home. very consistent effort, not fade. i could all day at this effort.
Strength/Core (Ymca ) 40:00 [3]
Good work... a bunch of ru stuff.
Swimming (Ymca ) 30:00 [2] 0.86 mi (34:53 / mi)
1500 scy
10 x 100
- odd free
- even back,breast,back,breast
200 kick
300 pull w/ paddles