Training Log Archive: Grandpa Jameson

changed the clocks... so up earlier than I wanted to but we wanted to knock this out with big run off the bike. rallied a crew to ride with us. dirk, nick, jake, dave & brandon... and of course my volume monster wife! kept the route mellow and just cruised up dana point for a triple americano and then headed for home. felt pretty good all day, but never really went hard. just sat in, took some pulls... just logging the miles.

avg/max PWR: 153/427
norm PWR: 158
kj: 2471

magic run! total breakthrough.

after another long ride I really wasn't to amped changing to head to run for 2 hours... before today I had never run more than 1:30 off the bike. i had no idea what to expect. stoked that beth headed out with me.... the route was good. home-cardiff trail-seaside reef-SE lagoon-and back.

first couple of miles were kind of rough but things started clicking and felt better every mile. Just cruising and never pushing the pace, MELLOW. on my way through the lagoon my legs started feeling like "magic" and I got the B.o.B song in my head... finished the run feeling great and could have run faster and longer... but this run was just about time on the feet. negative split the run even though the way back is slower (headwind & more climbing).

can't believe i still have a couple of months to get ready for IM... things are going better than I could have hoped for.

C • ready 1

C • smooth 1

C • impressive 1

930-6. good sleep and much needed the the weekend we have on tap. palomar today... been a while!

SICK day on the bike!

RPW
Power
30-20-10-5-3-2
190-240-280-320-340-MAX
60

rolled out from kit carson a little after 8 with beth, airey, & matt. legs felt good from the start. kept it really mellow from the start until the hitting palomar for hill pyramid. hit wohlford first...

Wohlford climb:
13:38, 2.01 miles, 715 ft of climbing
avg/max/norm PWR: 225/317/227
avg/max HR: 148/159

Palomar, south grade, hill pyramid:
#1 - 30:01, 4.07 miles, 1467 ft of climbing
avg/max/norm PWR: 202/265/203
avg/max HR: 149/156

#2 - 20:02, 3.5 miles, 1096 ft of climbing
avg/max/norm PWR: 249/351/249
avg/max HR: 168/174

#3 - 15:01, 2.55 miles, 971 ft of climbing
avg/max/norm PWR: 283/377/283
avg/max HR: 181/184

#4 - 5:02, .88 miles, 341 ft of climbing
avg/max/norm PWR: 293/361/294
avg/max HR: 186/188

#5 - 3:01, ,52 miles, 187 ft of climbing
avg/max/norm PWR: 270/317/270
avg/max HR: 185/187

#6 - 1:29, .26 miles, 95 ft of climbing
avg/max/norm PWR: 272/392
avg/max HR: 186/187

Total Climb from Taco shop to stop sign + 30 seconds past sign.
1:14:28, 11.64 miles, 4131 ft of climbing
avg/max/norm PWR: 241/392/249
avg/max HR: 166/188

really happy with the climb... but I was cracking the last 10 minutes for sure. couldn't keep the power up but the HR was there. stoked that the first 30 minutes were super mellow but still rode a 1:14. i was thinking it would be a 1:20+.

after climb i rode back to beth and got in some bonus climbing and then we descended East Grade into a gnar headwind and then on to cole grade.

Cole Grade Climb:
15:31, 2.11 miles, 873 ft of climbing
avg/max/norm PWR: 241/381/243
avg/max HR: 172/179

Entire workout:
avg/max PWR: 186/420
norm PWR: 204
kj: 3205

felt good all day...

C • photos 1

C • gnar 1

awesome run... about 1.5 hours after ride and driving. hit the ranch with beth and she ran stride for stride with me the whole time.. rad. good times and good running. felt better each mile.

rallied for quick recovery swim after run.... good for the body... more time with my dream crushing wife!

1500 scy

300 swim
300 pull w/paddles
300 kick
300 drill
300 pull w/paddles

then... hot tub time!

9-6. big weekend coming up....

LT
Tempo
3 x 2000/2000 easy

one of the best runs of the year so far. felt great.

i decided to do this workout on the trails and not the track... more fun and the weather is so rad right now. even though the intervals aren't as fast running on the trails with the terrain and climbing i think i get more out of it... and its WAY MORE FUN!

solid 20+ min warm up and then got to work.... 1.25 miles hard/1.25 miles easy x 3. quite a bit of climbing in each intervals, especially #2. just worked the up hills hard... felt like xterra training!

#1 - 7:17, avg pace: 5:48
#2 - 7:49, avg pace: 6:14
#3 - 7:18. avg pace: 5:51

solid solo sesh at the YMCA. talked to tom right before swim and bagged what I had planned and did the masters workout.

200 swim
200 pull
200 kick
200 drill

1000 straight (alt swim/pull every 200)
4 x 50 kick

broken mile:
4 x 50 +5
3 x 100 b-5
300
100 x 100 b-5 pull w/ paddles
4 x 50 +5 pull w/ paddles
300 pull w/ paddles

RT
Tempo
3 x 10/10
220 -260
80 - 90

Rolled out around 630 and met up with Bryan and Brad at Nytro at 7am. Perfect morning, warmer than usual. decided to bag swamis route and do the same route beth did yesterday.

vulcan-manchester-camino del norte- del dios-elfin-san elijo-rsf-home.

perfect for the 3 x 10's and we nailed them!

#1 - Camino del norte
9:27 (ran out of road!)
avg/max PWR: 238/404
norm PWR: 242
avg/max HR: 161/170

#2 - Del Dios (climbing)
10:14
avg/max PWR: 251/343
norm PWR: 252
avg/max HR: 166/174

#3 - Elfin (we were flying!!!)
10:01
avg/max PWR: 239/369
norm PWR: 237
avg/max HR: 168/174

it's getting easier to produce more POWER... good motivation have bryan and brad there.

Entire workout:
avg/max PWR: 175/404
norm PWR: 189
kj: 1372

C • imagine 1

quick t-run. felt good, super warm weather, ez to HR up... and i was in a hurry so i just cruised the standard loop in the ranch.

i can't wait until the heat comes!

got done with work a bit earlier than expected but still didn't have time to make it down to RU. rallied for a solo sesh at the YMCA.

3 rounds of each superset:

#1
15 barbell squats (5 in each foot position)
30 weighted side bends (15 ea side)

#2
20 ea leg - med ball teeter totter (hamstring walk/single leg deadlift)
100 various crunches on ball

#3 (all standing on ball side of bosu)
20 overhead tri ext
20 (ea arm) dumbell curls
20 lateral shoulder raised
20 pushups

then myrtl, foam roller, stretching.

LSP
Speed
15 x 200/200easy

knocked this one out early. drove to TP country club and jogged to UCSD track for warm up + 3 laps of strides on the straight/ jogging corners.

warm-up: 20:03, 2.48 miles

mainset - 15 x 200/200easy - 26:42, 3.89 miles
- ran the 200s hard, and 200 recoveries very EZ.

cooldown: 13:39, 1.63 miles

overall my legs felt better than yesterday but still not 100%. talked to bryan last night and monday's workout at RU smashed him too... glad I'm not the only one!

so stoked on this swim, felt great in the water and workout was fun. had to bag masters to get into the office so i put together a gordo muscular endurance workout of the Going Long book. time flew by. longest solo swim in years...

4000 scy

300 swim
200 pull

kick set w/ fins:
3 x 200 (100 kick w/ board, 50 kick no board, 50 swim)

speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast

mainset:
4 x (3 x 100)
- odd:
1 & 2 fast, 3rd pull
- even:
1-3 50 rest :10, 50 rest :20 - all fast

pull set w/ paddles & buoy
200 steady
4 x 50 fast
200 steady
4 x 50 fast
200 steady

100 c/d

C • Canadian Code? 1

9-5. in bed before 9pm. new house rule... lights off at 830. Lockdown!

C • Damn 2

RLT
Power
4 x 8/6
260 - 300
60

kind of felt like a wreck this morning. the session at RU worked me. legs sore, lower back tight. just had to deal with it.

rolled out early and headed straight for torrey pines. i did 4 climbs from the stop sign to the lights at the top trying to go harder each. pretty stoked with the results. cruised home after.

#1
Duration: 7:33
Norm Power: 259
Power: max - 302, avg - 261 watts
Heart Rate: max - 160, avg - 154 bpm

#2
Duration: 7:26
Norm Power: 270
Power: max - 338, avg - 272 watts
Heart Rate: max - 161, avg - 155 bpm

#3
Duration: 7:14
Norm Power: 277
Power: max - 345, avg - 279 watts
Heart Rate: max - 166, avg - 158 bpm

#4
Duration: 6:55
Norm Power: 281
Power: max - 385, avg - 283 watts
Heart Rate: max - 166, avg - 160 bpm

successfully descended the intervals. faster and more power with each one. feeling strong.... would like to do this workout on "fresh" legs.

entire workout:

avg/max PWR: 172/385
norm PWR: 201
kj: 1237

C • TP 2

930-615. good sleep. Lockdown starts today. Time to do work.... and start with an active recovery day and hopefully get everything in order on the work front.

got some extra sleep this morning and got some work done before heading over. i had tatiana send me a swim workout... good one...

3500 scy

200 swim
200 pull
200 kick

4x150 (ez/fast(er)/ez by 50s) on 10secs rest
3 X 300 steady/cruise on b+5 followed by 2x50 fast on :40

2x400 pull with paddles steady rythm follow each with 100 swim (no paddles!) mod effort on b

didn't feel great in the water today, but got in a solid swim

mellow recovery jog in Encinitas Ranch. trails were perfect and soft. just rolling legs felt pretty good. not smashed from the weekend.

this one broke me off!!! good work though. just me, beth, katya, & lynn. progressing to more endurance work and less heavy.