Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 6, 2011:
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Sunday Mar 6, 2011 #
7 AM
Cycling-Road (Endurance - RE) 4:04:51 [3] 68.5 mi (16.8 mph) +3123ft
ahr:126 max:162 slept:8.5
RE
Endurance
3:00 - 5:00
rolled early in the fog with beth and met up with bryan and dave at RU. headed back up to the coast to o'side harbor. nice and mellow, good for the fat burning system!
left the group and headed out solo for the last 2 hours. legs were feeling good and better the longer I rode.
avg/max PWR: 163/402
norm PWR: 167
kj: 2085
Endurance
3:00 - 5:00
rolled early in the fog with beth and met up with bryan and dave at RU. headed back up to the coast to o'side harbor. nice and mellow, good for the fat burning system!
left the group and headed out solo for the last 2 hours. legs were feeling good and better the longer I rode.
avg/max PWR: 163/402
norm PWR: 167
kj: 2085
12 PM
Running (Endurance - LE) 1:30:32 [3] 12.08 mi (7:30 / mi) +359ft 7:17 / mi
ahr:149 max:168 shoes: KSWISS Keahou 2
LE
Endurance
1:30
Stoked on the this run. i was out the door about 5 minutes after getting off the bike. rand first 2 miles solo and was feeling pretty good. then i ran in Kevin G and haven't seen/talked to him in almost 2 years. we ended up running miles 3-11 together and just chatting the whole time. the time and mile flew by... all mellow and feeling good.
stoked to knock this out!
Endurance
1:30
Stoked on the this run. i was out the door about 5 minutes after getting off the bike. rand first 2 miles solo and was feeling pretty good. then i ran in Kevin G and haven't seen/talked to him in almost 2 years. we ended up running miles 3-11 together and just chatting the whole time. the time and mile flew by... all mellow and feeling good.
stoked to knock this out!
4 PM
Swimming (Recovery - S1) 30:00 [3] 1.2 mi (25:00 / mi)
rallied for recovery swim. felt really good once i got going but it was really all about the hot tub after.
2000 scy
400 swim
4 x 150 (k,dr,sw)
4 x 200 pull w/paddles
200 kick
good ending to a solid weekend.
2000 scy
400 swim
4 x 150 (k,dr,sw)
4 x 200 pull w/paddles
200 kick
good ending to a solid weekend.
Saturday Mar 5, 2011 #
Note
slept:8.25
945-6. sleepy! master & ride... looking forward to riding in the warmth!
7 AM
Swimming (Masters) 1:05:00 [3] 2.1 mi (30:57 / mi)
saturday masters. really good swim for led the lane and was able to change speeds based on interval w/o a problem. good pacing.
3700 scy
400 swim
300 sick
2 rounds of:
5 x 100 b+5
5 x 100 b
5 x 100 b-5 - pull w/ paddles
3700 scy
400 swim
300 sick
2 rounds of:
5 x 100 b+5
5 x 100 b
5 x 100 b-5 - pull w/ paddles
9 AM
Cycling-Road (Endurance - R1) 4:35:12 [3] 70.33 mi (15.3 mph) +5463ft
ahr:141 max:192
RPW
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
Pretty mellow & awesome day on the bike. I just had to knock out some hill intervals. i had some general guidelines from dirk but he told me to ride by feel.
after swim rolled out with beth, trevor, bryan, & crew. nice long warm and then hit double peak. first climb was steady and it was around 21:30. Then we went for it on round two and I PR'd up the climb: 18:30. I think my previous PR was 19:40 ish. bummed, garmin crashed and lost all my lap data. would have love to seen numbers from 2nd climb.
the rest of ride was just mellow and soaking up the sunshine.
finished up with a coffee and sbucks with beth... killer day!
avg/max PWR: 168/474
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
Pretty mellow & awesome day on the bike. I just had to knock out some hill intervals. i had some general guidelines from dirk but he told me to ride by feel.
after swim rolled out with beth, trevor, bryan, & crew. nice long warm and then hit double peak. first climb was steady and it was around 21:30. Then we went for it on round two and I PR'd up the climb: 18:30. I think my previous PR was 19:40 ish. bummed, garmin crashed and lost all my lap data. would have love to seen numbers from 2nd climb.
the rest of ride was just mellow and soaking up the sunshine.
finished up with a coffee and sbucks with beth... killer day!
avg/max PWR: 168/474
Friday Mar 4, 2011 #
6 AM
Cycling-MTB (Active Recovery - R1) 1:51:39 [3] 18.23 mi (9.8 mph) +2041ft
ahr:131 max:164 slept:8.0
so much fun.... it had been WAY too long since I had been out on the trails. today is all Active Recovery so I headed to the trails as soon as it was light enough to ride.
just cruised a mellow loop and had fun. all 1 track. i can't go this long again with out getting on the mtb.
just cruised a mellow loop and had fun. all 1 track. i can't go this long again with out getting on the mtb.
8 AM
Running (Active Recovery - L1) 33:45 [3] 4.23 mi (7:59 / mi) +536ft 7:07 / mi
ahr:148 max:166 shoes: Nike Vomero 5 - 3
T-run. standard, hilly, 4+ mile loop in encinitas ranch. just cruising on the trails... rad "offroad" brick. good start to Friday.
Thursday Mar 3, 2011 #
Note
slept:8.0
930-530. up early to knock out some work before getting on the bike.
8 AM
Cycling-Road tempo (Tempo - RT) 2:38:00 [3] 45.0 mi (17.1 mph) +2467ft
ahr:138 max:181
RT
Tempo
20 min
My riding "tempo" zone according the german scientist based on my blood lactate testing is:
HR: 155-174
WATTS: 220-261
got up early and knocked out a couple of hours of work before meeting bryan and trevor and Nytro. stoked to have company and it was nice and warm!
we rode the swami's loop and we hammered out the tempo interval from the stop sign and the beginning of elfin to just past the church. solid work.... just trying to not get dropped by trev! solid work... the boys kept me honest.
Tempo interval:
20:01
7.75 miles
avg/max HR: 168/181
avg/max PWR: 252/507
norm PWR: 254
Entire ride:
avg/max PWR: 175/507
norm PWR: 188
kj: 1421
Tempo
20 min
My riding "tempo" zone according the german scientist based on my blood lactate testing is:
HR: 155-174
WATTS: 220-261
got up early and knocked out a couple of hours of work before meeting bryan and trevor and Nytro. stoked to have company and it was nice and warm!
we rode the swami's loop and we hammered out the tempo interval from the stop sign and the beginning of elfin to just past the church. solid work.... just trying to not get dropped by trev! solid work... the boys kept me honest.
Tempo interval:
20:01
7.75 miles
avg/max HR: 168/181
avg/max PWR: 252/507
norm PWR: 254
Entire ride:
avg/max PWR: 175/507
norm PWR: 188
kj: 1421
1 PM
Swimming (Recovery - S1) 30:00 [2] 1.37 mi (21:54 / mi)
quick recovery swim.
2000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 mixed stroke
500 pull w/ paddles
2000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 mixed stroke
500 pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
worked solo today... pretty tough one but mixed between upper & lower so not too gnarly. just doing work.... and it's paying off. feeling good... recovery is going well.
Wednesday Mar 2, 2011 #
Note
slept:9.0
930-630. banking sleep. recovery.
8 AM
Running (LSP - Speed) 1:11:55 [3] 9.08 mi (7:55 / mi) +828ft 7:17 / mi
ahr:146 max:168 shoes: Nike Vomero 5 - 3
LSP
Speed
8 x 200/200easy
awesome run. got up and knocked out a bunch work, at breakkie, and waited for it to warm up a bit. didn't head to the track for the intervals just mixed them into the run, fartlek style. ran through encinitas ranch and could have kept going. legs were pretty tight starting out but after 2-3 miles i was feeling good.
felt fast during 200 intervals and everything else was mellow.
Speed
8 x 200/200easy
awesome run. got up and knocked out a bunch work, at breakkie, and waited for it to warm up a bit. didn't head to the track for the intervals just mixed them into the run, fartlek style. ran through encinitas ranch and could have kept going. legs were pretty tight starting out but after 2-3 miles i was feeling good.
felt fast during 200 intervals and everything else was mellow.
12 PM
Swimming (Masters) 1:15:00 [3] 2.39 mi (31:23 / mi)
stoked on this swim... hardest I have gone in a while.
4200 scy
300 swim
5 x 50 swim
5 x 50 kick
5 x 50 head up
5 x 50 kick
3 x 100 b+5
2 x 200 b+5
300 b+5
2 x 200 b
3 x 100 b-5
pull w/ paddles:
3 x 100 b+10
3 x 100 b
3 x 100 b+5
3 x 100 b-5
4200 scy
300 swim
5 x 50 swim
5 x 50 kick
5 x 50 head up
5 x 50 kick
3 x 100 b+5
2 x 200 b+5
300 b+5
2 x 200 b
3 x 100 b-5
pull w/ paddles:
3 x 100 b+10
3 x 100 b
3 x 100 b+5
3 x 100 b-5
5 PM
Note
awesome massage at the wolf studio from Corina. may be one of the best best sport specific massages I have ever gotten. she's and athlete (tri/run) so she knows what's up.
feeling good!
feeling good!
Tuesday Mar 1, 2011 #
Note
slept:7.0
8-4. went to bed at 8 after pizza port with boys. caved and had some pizza and wings. up around 9 for 3 trips to the bathroom... thorwing up & "other things". back to bed right after. up at 4 starving and feeling fine... had to get up to eat.... food poisoning?
6 AM
Cycling-Road (Active Recovery - R1) 1:44:48 [2] 27.54 mi (15.8 mph) +692ft
ahr:117 max:151
felt great after getting up a 4am and eating!
hit the road at 6am and it was COLD. one of the coldest rides i have done this year, but legs felt surprisingly good. i thought they would be more trashed from the long run yesterday.
cruised up oside harbor and back. mellow.... just trying to stay warm.
avg/max PWR: 124/394
norm PWR: 144
kj: 763
hit the road at 6am and it was COLD. one of the coldest rides i have done this year, but legs felt surprisingly good. i thought they would be more trashed from the long run yesterday.
cruised up oside harbor and back. mellow.... just trying to stay warm.
avg/max PWR: 124/394
norm PWR: 144
kj: 763
Monday Feb 28, 2011 #
Note
slept:9.0 weight:135lbs
920-620. good one... extra hour is $$$ in the bank.
7 AM
Running (Endurance - L1) 2:30:00 [3] 19.5 mi (7:42 / mi) +517ft 7:30 / mi
ahr:139 max:157 shoes: KSWISS Keahou 2
LE
Endurance
2:00 - 2:30
< 75%
monday morning long run... on tired legs. the past 4 days (thurs-sun) were pretty tough. woke up feeling rested but legs were definitely feeling it, not sore, just tired. got some work done early., loaded up the ipod with a bunch of rise against & strung out, and then headed out the door.
plan was to just keep HR below 150 and cruise. turned off auto lap and didn't look at time. just HR. headed north along the coast and the pace felt pretty effortless and didn't push it. just time on feet/tired legs... logging the miles... building the fat burning machine!
ran up to carlsbad village and flipped it (9.5 miles). same pace/effort on the way back. felt good, no niggles. may be the longest run of my life... not sure.
stoked with this run considering the volume i have put down in the past couple of weeks... time for some rest!
Endurance
2:00 - 2:30
< 75%
monday morning long run... on tired legs. the past 4 days (thurs-sun) were pretty tough. woke up feeling rested but legs were definitely feeling it, not sore, just tired. got some work done early., loaded up the ipod with a bunch of rise against & strung out, and then headed out the door.
plan was to just keep HR below 150 and cruise. turned off auto lap and didn't look at time. just HR. headed north along the coast and the pace felt pretty effortless and didn't push it. just time on feet/tired legs... logging the miles... building the fat burning machine!
ran up to carlsbad village and flipped it (9.5 miles). same pace/effort on the way back. felt good, no niggles. may be the longest run of my life... not sure.
stoked with this run considering the volume i have put down in the past couple of weeks... time for some rest!
1 PM
Swimming (Recovery - S1) 50:00 [3] 1.7 mi (29:25 / mi)
reocvery/strenght swim. felt good to loosen up after run.
3000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50
12 x 100 pull w/ paddles on 1:30
300 kick
3000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50
12 x 100 pull w/ paddles on 1:30
300 kick
2 PM
Strength/Core (YMCA) 40:00 [3]
since i had a con call @ 3pm (on right now, gripping!). rallied for this quick session right after swim.
3 rounds of each superset
#1
10 squats
dumbbell press matrix (5 each)
#2
10 deadlifts
30 weighted side bends (15 ea side)
#3
10 pull ups
10 dips
30 knee raises
#4
20 teeter totters - hamstring walk, single deadlift with med ball (10 ea leg)
100 various crunched on ball
felt really good after session & swim. legs really loosened up. a lot stretching between all exercises.
good monday!
3 rounds of each superset
#1
10 squats
dumbbell press matrix (5 each)
#2
10 deadlifts
30 weighted side bends (15 ea side)
#3
10 pull ups
10 dips
30 knee raises
#4
20 teeter totters - hamstring walk, single deadlift with med ball (10 ea leg)
100 various crunched on ball
felt really good after session & swim. legs really loosened up. a lot stretching between all exercises.
good monday!