Training Log Archive: Grandpa JamesonIn the 7 days ending May 8, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday May 8, 2011 #
7 AM
Swimming (YMCA - Long) 1:30:00 [3] 3.13 mi (28:45 / mi)
slept:8.0
hit the pool first thing morning with for some team work! knocked out a long swim....
300 swim
300 pull
300 kick
300 drill
6 x 50 swim
1500 straight swim - beth CRUSHED my dreams....
3 x 500 pull w/ paddles
1000 straight swim - pull w/ paddles
300 swim
300 pull
300 kick
300 drill
6 x 50 swim
1500 straight swim - beth CRUSHED my dreams....
3 x 500 pull w/ paddles
1000 straight swim - pull w/ paddles
9 AM
Cycling-Road (Endurance - LE) 4:05:00 [3] 68.1 mi (16.7 mph) +3720ft
ahr:135 max:163
met up with up with nick right after swim. original plan was to held out to wohlford but decided to change the route and make it more mellow.
the whole ride was at a pretty steady tempo with nick setting the pace. good climbing/rollers and a killer stop for a mocha a pete's 3 hours in.
bring on the taper!
avg/maxnorm PWR: 152/413/183
kj: 2205
the whole ride was at a pretty steady tempo with nick setting the pace. good climbing/rollers and a killer stop for a mocha a pete's 3 hours in.
bring on the taper!
avg/maxnorm PWR: 152/413/183
kj: 2205
5 PM
Note
sauna session. 18 mins before I was basically having a panic attack. super hot and HR sky rocketing!
good recovery and heat acclimation. trying to hit everyday between now and next weds when we leave for TX.
good recovery and heat acclimation. trying to hit everyday between now and next weds when we leave for TX.
Saturday May 7, 2011 #
7 AM
Swimming (Masters) 1:05:00 [3] 2.1 mi (30:57 / mi)
slept:8.5
morning masters. pretty mellow. led lane and just cruised.
3700 scy
200 swim
200 pull
200 kick
500 (fartlek)
5 x 100
2 x 200
2 x 400 pull w/ paddles
2 x 200 pull w/ paddles
5 x 100 pull w/ paddles
3700 scy
200 swim
200 pull
200 kick
500 (fartlek)
5 x 100
2 x 200
2 x 400 pull w/ paddles
2 x 200 pull w/ paddles
5 x 100 pull w/ paddles
10 AM
Cycling-Road intervals (Race Specific - RT) 2:43:57 [4] 50.0 mi (18.3 mph) +1424ft
ahr:147 max:180
bike portion of double brick (2 x 20k/5k) smashfest. knocked these on base. perfect place for this workout... pretty windy by the second interval but WAY better than fiesta island.
RT
Race Specific Conditioning
2 x 20 km
240
80 - 90
#1 - 30:26
avg/max/norm PWR: 261/441/266
avg/max HR: 170/177
#2 - 30:47
avg/max/norm PWR: 254/393/258
avg/max HR: 173/180
nailed the watts today. i didn't feel as good heading this into this workout as i did last week so happy with the results. ready for taper time!
RT
Race Specific Conditioning
2 x 20 km
240
80 - 90
#1 - 30:26
avg/max/norm PWR: 261/441/266
avg/max HR: 170/177
#2 - 30:47
avg/max/norm PWR: 254/393/258
avg/max HR: 173/180
nailed the watts today. i didn't feel as good heading this into this workout as i did last week so happy with the results. ready for taper time!
11 AM
Running (Race Specific - LT) 37:06 [4] 6.2 mi (5:59 / mi)
ahr:170 max:180 shoes: Zoot TT 4.0
good running!
LT
Race Specific Conditioning
2 x 5 km
167 - 175
#1 - 18:34 - 5:58 pace
avg HR: 172
#2 - 18:32 - 5:57 pace
avg HR: 175
felt really good running today... ready to shut it down and save it for TX... just a little more work to do.
LT
Race Specific Conditioning
2 x 5 km
167 - 175
#1 - 18:34 - 5:58 pace
avg HR: 172
#2 - 18:32 - 5:57 pace
avg HR: 175
felt really good running today... ready to shut it down and save it for TX... just a little more work to do.
Friday May 6, 2011 #
7 AM
Swimming (YMCA) 1:05:00 [3] 2.72 mi (23:54 / mi)
slept:9.0
good sleep, but woke with pretty jacked legs. ride & run yesterday took it out of me... and everything else this week.
pretty mellow swim, just logging some yards.
4000 scy
1000 swim
4 x 150 (k,dr,sw)
3 x 800
#1 - pull w/ paddles
#2 - pull w/ paddles & band
#3 - pull w/ paddles
pretty mellow swim, just logging some yards.
4000 scy
1000 swim
4 x 150 (k,dr,sw)
3 x 800
#1 - pull w/ paddles
#2 - pull w/ paddles & band
#3 - pull w/ paddles
12 PM
Running (Active Recovery) 40:26 [2] 5.03 mi (8:02 / mi) +422ft 7:27 / mi
shoes: Zoot Ultra Kalani
legs felt like junk starting this one... yesterdays run smashed more than any run I have done it a while. kind of feel like i raced yesterday.
just an ez jog in the ranch... hilly and hot. legs loosened up quite a bit about 3/4's of the way through... not awesome... but better.
can't wait to get to RU and get in a lot of stretching and foam roller action.
just an ez jog in the ranch... hilly and hot. legs loosened up quite a bit about 3/4's of the way through... not awesome... but better.
can't wait to get to RU and get in a lot of stretching and foam roller action.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
tough session... pretty tired & unmotivated going in... just me and beth. got there early and knocked out a bunch of stretching, foam roller, & myrtl. then go to work.
if beth wasn't there i probably would have bagged. she kept me honest and ended up rallying for a great session.... and my legs feel WAY better after.
if beth wasn't there i probably would have bagged. she kept me honest and ended up rallying for a great session.... and my legs feel WAY better after.
Thursday May 5, 2011 #
6 AM
Cycling-Road (RLT - Flat TT) 2:32:15 [3] 43.0 mi (16.9 mph) +3025ft
ahr:140 max:174 slept:7.5
rolled out at 630. foggy and wet rolling out but was feeling pretty good. sleeping until 540 kind of felt like sleeping in.
RT
FLAT TT
3x6/9
260
80 - 90
headed out to camino del norte for first interval and then reverse swamis.
#1 - 6:03 - camino del norte
avg/max/norm PWR: 278/376/277
avg/max HR: 165/174
- went out a little hot on this wanted but wanted to wake my body up.
#2 - 6:24 - del dios
avg/max/norm PWR: 276/363/273
avg/max HR: 167/172
#3 - 6:04 - Elfin
avg/max/norm PWR: 266/357/263
avg/max HR: 168/174
- stoked on this one. i wasn't sure I was going to be able keep the power with all the rollers... but i was hammering. feeling good.
finished up with a loop through carlsbad and then home. quite a bit of climbing on this ride... need to do this one again.
entire workout
avg/max/norm PWR: 287/399/202
kj: 1486
RT
FLAT TT
3x6/9
260
80 - 90
headed out to camino del norte for first interval and then reverse swamis.
#1 - 6:03 - camino del norte
avg/max/norm PWR: 278/376/277
avg/max HR: 165/174
- went out a little hot on this wanted but wanted to wake my body up.
#2 - 6:24 - del dios
avg/max/norm PWR: 276/363/273
avg/max HR: 167/172
#3 - 6:04 - Elfin
avg/max/norm PWR: 266/357/263
avg/max HR: 168/174
- stoked on this one. i wasn't sure I was going to be able keep the power with all the rollers... but i was hammering. feeling good.
finished up with a loop through carlsbad and then home. quite a bit of climbing on this ride... need to do this one again.
entire workout
avg/max/norm PWR: 287/399/202
kj: 1486
3 PM
Running tempo (LE - LT - LE) 1:52:23 [4] 16.0 mi (7:01 / mi) +515ft 6:49 / mi
ahr:155 max:180 shoes: Zoot Ultra Kalani
wow... that just happened! I was kind nervous about this run all day... don't know why. just knew it would be hard and backing it up after 4 very solid days of training and hard ride this morning.
LE | LT | LE
60 | 30 | 20
< 155 | 168-175 | < 160
Mellow hour warm up but pace was solid and felt ez. ran up carlsbad before flipping it.
warm up.
59:50, 8.36 miles, avg pace: 7:09 avg HR: 149
LT interval.
30:05, 4.78 miles, avg pace: 6:17 avg HR: 172
- worked hard and into a pretty solid headwind.
Cooldown.
22:27, 2.86 miles, avg pace: 7:51, avg HR: 153
- super mellow... definitely feeling the LT/Tempo/interval
stoked i got through that.... definitely earned my EZ day tomorrow.
LE | LT | LE
60 | 30 | 20
< 155 | 168-175 | < 160
Mellow hour warm up but pace was solid and felt ez. ran up carlsbad before flipping it.
warm up.
59:50, 8.36 miles, avg pace: 7:09 avg HR: 149
LT interval.
30:05, 4.78 miles, avg pace: 6:17 avg HR: 172
- worked hard and into a pretty solid headwind.
Cooldown.
22:27, 2.86 miles, avg pace: 7:51, avg HR: 153
- super mellow... definitely feeling the LT/Tempo/interval
stoked i got through that.... definitely earned my EZ day tomorrow.
Wednesday May 4, 2011 #
6 AM
Running intervals (LINT) 1:14:38 [4] 10.02 mi (7:27 / mi) +827ft 6:54 / mi
ahr:152 max:176 slept:7.5 shoes: Zoot Ultra Kalani
decided knock run out first thing this morning... good to get over and done before a busy day. more perfect weather. hit the trails in encinitas ranch to knock out 1000's. Just ran fatrlek style. 3:15 "hard" over rolling terrain. with at least 5 min ez jogging between.
felt quick. much more fun than running on the track.
LINT
6 x 1000
167 - 171
felt quick. much more fun than running on the track.
LINT
6 x 1000
167 - 171
1 PM
Swimming (YMCA) 1:05:00 [3] 2.72 mi (23:54 / mi)
same kind of set as the last couple weeks but with less intervals and a little harder. didn't feel great in the water today, kind of rushed, and arms were just tired. probably from all the pulling on monday and a lot of upper body at RU.
INT
Sample Set
4 x 6 x 100
20 sec / 2 min
70.3 Pace
4000 scy
200 swim
200 pull
200 kick
8 x 50 drill/swim
6 x 100 swim
200 kick
6 x 100 pull (buoy only)
200 kick
6 x 100 pull w/ paddles & band
200 kick
6 x 100 pull w/ paddles
INT
Sample Set
4 x 6 x 100
20 sec / 2 min
70.3 Pace
4000 scy
200 swim
200 pull
200 kick
8 x 50 drill/swim
6 x 100 swim
200 kick
6 x 100 pull (buoy only)
200 kick
6 x 100 pull w/ paddles & band
200 kick
6 x 100 pull w/ paddles
Tuesday May 3, 2011 #
6 AM
Cycling-Road intervals (RLT - Flat TT) 2:25:00 [4] 45.0 mi (18.6 mph) +751ft
ahr:133 max:162 slept:8.0
up and on it early... riding just before 6.
RLT
FLAT TT
4 x 8 / 12
240
90
felt pretty good rolling out but under dressed a bit. not gloves/vest. hands were frozen by the time i started the first interval and didn't thaw out until after then 2nd one.
4 x 8mins:
#1 - 8:08
avg/max/norm PWR: 245/416/245
avg/max HR: 153/159
#2 - 7:59
avg/max/norm PWR: 245/429/244
avg/max HR: 153/158
#3 - 7:45
avg/max/norm PWR: 247/358/246
avg/max HR: 153/158
#4 - 7:48
avg/max/norm PWR: 252/373/252
avg/max HR: 157/162
nailed all the intervals and my HR was lower than last week. probably because i was pretty cold starting out. i thought this workout would be a bit harder due to long run yesterday but got through it feeling good. spinning home the legs started to feel it a bit.
entire workout:
avg/max/norm PWR: 284/429/195
RLT
FLAT TT
4 x 8 / 12
240
90
felt pretty good rolling out but under dressed a bit. not gloves/vest. hands were frozen by the time i started the first interval and didn't thaw out until after then 2nd one.
4 x 8mins:
#1 - 8:08
avg/max/norm PWR: 245/416/245
avg/max HR: 153/159
#2 - 7:59
avg/max/norm PWR: 245/429/244
avg/max HR: 153/158
#3 - 7:45
avg/max/norm PWR: 247/358/246
avg/max HR: 153/158
#4 - 7:48
avg/max/norm PWR: 252/373/252
avg/max HR: 157/162
nailed all the intervals and my HR was lower than last week. probably because i was pretty cold starting out. i thought this workout would be a bit harder due to long run yesterday but got through it feeling good. spinning home the legs started to feel it a bit.
entire workout:
avg/max/norm PWR: 284/429/195
Monday May 2, 2011 #
Note
slept:8.0 weight:137lbs
3 Weeks out!!! can't wait to race... but still some work to do. this week will be a good one....
6 AM
Running (Endurance - LE) 2:02:00 [3] 16.37 mi (7:27 / mi) +843ft 7:06 / mi
ahr:150 max:168 shoes: Zoot Ultra Kalani
last long endurance run. got on it early so I could get to a lot of work. this week is going to be busy...
nice and cool heading out. on it early. ran pretty much the same route I have been for most of my long runs, but skipped the cardiff trail (too overgrown & construction) and ran down through encinitas and then down the coast.
felt better with each mile and negative split the run even though is considerably more climbing on the way back. the goal was to just cruise (not fast) and keep the HR under 155. HR got up a bit on some of the climbs in the lagoon but that's it.
no cals on the run and a couple of sips of water at the seaside bathroom on the out and back. could have used a bit of water in the final two miles but no crash or fade throughout the run.
nice and cool heading out. on it early. ran pretty much the same route I have been for most of my long runs, but skipped the cardiff trail (too overgrown & construction) and ran down through encinitas and then down the coast.
felt better with each mile and negative split the run even though is considerably more climbing on the way back. the goal was to just cruise (not fast) and keep the HR under 155. HR got up a bit on some of the climbs in the lagoon but that's it.
no cals on the run and a couple of sips of water at the seaside bathroom on the out and back. could have used a bit of water in the final two miles but no crash or fade throughout the run.
11 AM
Strength/Core (ru) 45:00 [3]
crazy day.... but stoked bryan was able to get me in early.... started to
solid session solo... body bash! really good workout and not as heavy. All quality... and some hard core stuff at the end of each round.
solid session solo... body bash! really good workout and not as heavy. All quality... and some hard core stuff at the end of each round.
1 PM
Swimming (YMCA - Strength) 1:02:00 [3] 2.27 mi (27:19 / mi)
bolted home from RU, prepped for afternoon cutover, then over to the pool and got right to business. i wanted another "strength" (pulling session) to start the week and give my legs a break.
4000 scy - NO BS
5 x 800 on 20 sec rest
#1 - swim (warm-up)
#2 pull w/ paddles & band
#3 pull w/ paddles
#4 pull w/ paddles & band
#5 pull w/ paddles (fastest of the day.... arms about to fall off)
Pretty much an hour of straight swimming only taking time to put on/take off gear.
4000 scy - NO BS
5 x 800 on 20 sec rest
#1 - swim (warm-up)
#2 pull w/ paddles & band
#3 pull w/ paddles
#4 pull w/ paddles & band
#5 pull w/ paddles (fastest of the day.... arms about to fall off)
Pretty much an hour of straight swimming only taking time to put on/take off gear.