Training Log Archive: Grandpa JamesonIn the 7 days ending May 15, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday May 15, 2011 #
8 AM
Cycling-Road (Endurance - LE) 3:02:49 [3] 48.3 mi (15.9 mph) +2516ft
ahr:124 max:161 slept:8.5
super mellow ride....
rolled out just after 7 to go watch a bunch of friends race the encinitas tri right down the street. a lot of haning out (time on feet) and getting kind of cold.
we finally started our ride around 9am. me, beth, & julie D. ez loop through elfin and then back to the coast. nothing hard. capped the watts & HR. just spinning. basically a 3hr active recovery ride. typical crappy weather sunday but who cares.... race is so close!!
rolled out just after 7 to go watch a bunch of friends race the encinitas tri right down the street. a lot of haning out (time on feet) and getting kind of cold.
we finally started our ride around 9am. me, beth, & julie D. ez loop through elfin and then back to the coast. nothing hard. capped the watts & HR. just spinning. basically a 3hr active recovery ride. typical crappy weather sunday but who cares.... race is so close!!
4 PM
Running (Active Recovery - L1) 33:18 [3] 4.25 mi (7:50 / mi) +360ft 7:15 / mi
shoes: Zoot Ultra Kalani
after ride beth and went out did some running around to get some groceries and stuff for trip. sun came out and turned into a nice.
ran through encinitas ranch and was just holding back the entire time. legs feel good... i felt like i could have run forever and when I was done i didn't even feel like i ran.
the countdown to 140.6 is on!
ran through encinitas ranch and was just holding back the entire time. legs feel good... i felt like i could have run forever and when I was done i didn't even feel like i ran.
the countdown to 140.6 is on!
5 PM
Note
right after the run i headed over to the YMCA for a sauna session. sweating my face off. walked home after and felt super loose.
race week is going to be great!
mon: swim, functional/mobility session, massage, sauna
tues: AM EZ spin, PM short run with some accelerations
weds: swim, ride w/ intervals, fly to tx
thurs: off
fri: 15 min run, 45 min ride both w/ some short quick efforts
sat: CRUSH DREAMS!
sun: ? + fly home
race week is going to be great!
mon: swim, functional/mobility session, massage, sauna
tues: AM EZ spin, PM short run with some accelerations
weds: swim, ride w/ intervals, fly to tx
thurs: off
fri: 15 min run, 45 min ride both w/ some short quick efforts
sat: CRUSH DREAMS!
sun: ? + fly home
Saturday May 14, 2011 #
Note
slept:8.5 weight:138lbs
banking some sleep. decided to skip the tri club race and do the workout from home. more sleep, less stress.
7 AM
Swimming (Masters) 50:00 [3] 1.54 mi (32:28 / mi)
solid, mellow sesh at the Y.
200 swim
200 kick
100 drill
500 train
10 x 50 bullets (25 underwater/25 swim)
3 x 100
2 x 150
300
300 pull - cooldown
200 swim
200 kick
100 drill
500 train
10 x 50 bullets (25 underwater/25 swim)
3 x 100
2 x 150
300
300 pull - cooldown
8 AM
Cycling-Road intervals (Race Specific - RT) 2:05:43 [4] 36.6 mi (17.5 mph) +2470ft
ahr:141 max:181
hit the road with bryan for a mellow warm before knocking out interval... stoked to just have one today. bike is all tuned up and race ready. front break was rubbing a bit but gordon came by after ride to get everything dialed in. good to go.
RT
Race Specific Conditioning
20 km
240
80 - 90
warmed through carlsbad and then started the interval at the stop sign heading into elfin. I did the interval from the stop to the end of harmony grove, flipped it, and then back to stop sign. it's a workout i have been wanting to do for a while.
I wasn't sure how the power numbers would be with the rollers and descents but just went by feel.... and i'd say I am feeling pretty good.
Interval: 37.23, 13.76 miles, 866 ft. of climbing
avg/max/norm PWR: 261/409/266
avg/max HR: 175/181
after the interval cruise straigh home to knock out run.
entire workout
avg/max/norm PWR: 191/452/216
kj: 1290
RT
Race Specific Conditioning
20 km
240
80 - 90
warmed through carlsbad and then started the interval at the stop sign heading into elfin. I did the interval from the stop to the end of harmony grove, flipped it, and then back to stop sign. it's a workout i have been wanting to do for a while.
I wasn't sure how the power numbers would be with the rollers and descents but just went by feel.... and i'd say I am feeling pretty good.
Interval: 37.23, 13.76 miles, 866 ft. of climbing
avg/max/norm PWR: 261/409/266
avg/max HR: 175/181
after the interval cruise straigh home to knock out run.
entire workout
avg/max/norm PWR: 191/452/216
kj: 1290
11 AM
Running intervals (Race Specific - LT) 33:29 [4] 5.04 mi (6:39 / mi) +202ft 6:24 / mi
ahr:163 max:186 shoes: Zoot Ultra Kalani
again... stoked to just have one 5k to run today.
LT
Race Specific Conditioning
5 km
rolled out from home and down to vulcan and then up to leucadia and back. felt pretty good and was surpirsed with the pace. my RPE/Pace is definitely getting lower = faster paces are feeling a lot easier in the past 3 weeks.
interval.
18:16, 3.1 miles
avg pace: 5:53
avg HR: 170
2 miles ez jogging after.
LT
Race Specific Conditioning
5 km
rolled out from home and down to vulcan and then up to leucadia and back. felt pretty good and was surpirsed with the pace. my RPE/Pace is definitely getting lower = faster paces are feeling a lot easier in the past 3 weeks.
interval.
18:16, 3.1 miles
avg pace: 5:53
avg HR: 170
2 miles ez jogging after.
4 PM
Strength/Core (YMCA) 10:00 [0]
quick sesh at Y before getting in the sauna.
mellow core, foam roller, myrtl
mellow core, foam roller, myrtl
Friday May 13, 2011 #
7 AM
Swimming (YMCA) 1:00:00 [3] 1.99 mi (30:09 / mi)
slept:8.5
mellow swim. body feels good.
3500 scy
800 swim
4 x 200 (100k w/ board, 50 kick, 50 swim)
3 x 600 (4 x 50 fast, 400 pull w/paddles)
100k
3500 scy
800 swim
4 x 200 (100k w/ board, 50 kick, 50 swim)
3 x 600 (4 x 50 fast, 400 pull w/paddles)
100k
3 PM
Strength/Core (RU Functional Strength) 45:00 [3]
secret sauce workout. nothing too hard or taxing a lot of hip opening stuff.... felt better riding home than i did on the way there.
4 PM
Cycling-Road (Active Recovery) 1:22:20 [3] 23.26 mi (17.0 mph) +850ft
super mellow spinning to and from RU. legs are feeling good.... fatigue is lifting feeling fresh during every ride and run this week.
ripping tailwind on the way home was perfect.
ripping tailwind on the way home was perfect.
Thursday May 12, 2011 #
6 AM
Cycling-Road (RLT - Flat TT) 2:21:51 [3] 42.25 mi (17.9 mph) +2001ft
ahr:144 max:179 slept:8.0
woke up this morning early (5:10) and felt a little more tired than usual but had to rally and knock this out before a buch of work crap. legs felt good... just tired even after good sleep.....
same intervals as last week (and same one on tap for next weds). warmed up and then knocked out all intervals on camino del norte. this may have been one of my more consistent workouts, power-wise, this year. goal was to hold 260 watts, but i was feeling good and pushed it a bit, but not all out.
RT
FLAT TT
3x6/9
260
80 - 90
#1 - 6:03
avg/max/norm PWR: 291/375/289
avg/max HR: 170/177
#2 - 6:04
avg/max/norm PWR: 292/395/289
avg/max HR: 172/178
#1 - 6:04
avg/max/norm PWR: 292/374/289
avg/max HR: 171/179
Normal and avg power were pretty steady throughout. ez spinning after. could have easily knocked out more at this effort.
entire workout:
avg/max/norm PWR: 185/549/203
kj: 1403
same intervals as last week (and same one on tap for next weds). warmed up and then knocked out all intervals on camino del norte. this may have been one of my more consistent workouts, power-wise, this year. goal was to hold 260 watts, but i was feeling good and pushed it a bit, but not all out.
RT
FLAT TT
3x6/9
260
80 - 90
#1 - 6:03
avg/max/norm PWR: 291/375/289
avg/max HR: 170/177
#2 - 6:04
avg/max/norm PWR: 292/395/289
avg/max HR: 172/178
#1 - 6:04
avg/max/norm PWR: 292/374/289
avg/max HR: 171/179
Normal and avg power were pretty steady throughout. ez spinning after. could have easily knocked out more at this effort.
entire workout:
avg/max/norm PWR: 185/549/203
kj: 1403
3 PM
Running tempo (LE - LT - LE) 1:02:09 [4] 8.16 mi (7:37 / mi) +715ft 7:02 / mi
ahr:151 max:184 shoes: Zoot Ultra Kalani
rolled out between calls with beth... hit the trails in the ranch for some tempo running.... nice and short... and hot.
LE | LT | LE
30 | 10 | 20
< 150 | 175 | < 155
good run. just rolling. hilly on the tempo interval but felt good.
10:00, 1.6 miles
avg pace: 6:15
avg HR: 176
LE | LT | LE
30 | 10 | 20
< 150 | 175 | < 155
good run. just rolling. hilly on the tempo interval but felt good.
10:00, 1.6 miles
avg pace: 6:15
avg HR: 176
Wednesday May 11, 2011 #
6 AM
Swimming (YMCA) 1:15:00 [3] 2.57 mi (29:11 / mi)
slept:8.5
GOOD swim this morning....
4500 scy
1000 swim (500 ez/500 fartlek)
4 x 150 (k,dr,sw)
3 x (6 x 100) + 100 ez kick after each round
#1 - swim
#2 - pull w/ paddles & band
#3 - pull w/ paddles
800 pull w/ paddles
4500 scy
1000 swim (500 ez/500 fartlek)
4 x 150 (k,dr,sw)
3 x (6 x 100) + 100 ez kick after each round
#1 - swim
#2 - pull w/ paddles & band
#3 - pull w/ paddles
800 pull w/ paddles
3 PM
Running (LINT) 1:00:13 [3] 8.13 mi (7:24 / mi) +779ft 6:47 / mi
shoes: Zoot Ultra Kalani
knocked this out inbetween conference calls.... and made it back with 2 minutes to 2 spare. ran in the ranch and again. nice and hot. did the 1000's fartlek style and just rolling. faster paces and feeling easier with every workout.
LINT
3 x 1000
LINT
3 x 1000
Tuesday May 10, 2011 #
Note
slept:7.75
9:15-5.
up early to ride. didn't get in bed until 9pm. needs to be 830 from here on out... bank rest.
up early to ride. didn't get in bed until 9pm. needs to be 830 from here on out... bank rest.
6 AM
Cycling-Road intervals (RLT - Flat TT) 2:03:28 [4] 37.0 mi (18.0 mph) +1036ft
ahr:143 max:177
felt really good this morning... amazing what no long running on sunday or monday will do! hit the road just before 6am and headed back to fairbanks ranch. same place i have done all these workouts.
RLT
FLAT TT
3 x 8 / 12
240
90
3 x 8mins:
#1 - 8:01
avg/max/norm PWR: 256/408/254
avg/max HR: 166/171
#2 - 8:03
avg/max/norm PWR: 266/378/264
avg/max HR: 171/176
#3 - 7:53
avg/max/norm PWR: 273/394/271
avg/max HR: 173/177
power is definitely up! let the last one rip and felt GOOD! just EZ spinning on the way home. very stoked with how this workout went.... the barn is overflowing!
entire workout:
avg/max/norm PWR: 180/408/196
kj: 1222
RLT
FLAT TT
3 x 8 / 12
240
90
3 x 8mins:
#1 - 8:01
avg/max/norm PWR: 256/408/254
avg/max HR: 166/171
#2 - 8:03
avg/max/norm PWR: 266/378/264
avg/max HR: 171/176
#3 - 7:53
avg/max/norm PWR: 273/394/271
avg/max HR: 173/177
power is definitely up! let the last one rip and felt GOOD! just EZ spinning on the way home. very stoked with how this workout went.... the barn is overflowing!
entire workout:
avg/max/norm PWR: 180/408/196
kj: 1222
5 PM
Running (Active Recovery) 33:08 [3] 4.24 mi (7:49 / mi) +384ft 7:12 / mi
shoes: Zoot Ultra Kalani
awesome afternoon run on the ranch trails after a brain frying day of work. legs feel awesome... can't stop thinking about running 26.2 miles in the blazing heat & humidity... after swimming 2.4 miles and riding 112.... excited & prepared to SUFFER!!!!
Monday May 9, 2011 #
6 AM
Note
slept:8.25 weight:138lbs
Less than 2 weeks. going to really enjoy the reduced volume..... and can't wait to race.
7 AM
Swimming (Active Recovery) 45:00 [2] 1.55 mi (29:02 / mi)
mellow recovery swim at the Y. feeling good... no desire to really swim any longer....
2700 scy
400 swim
400 pull
200 kick
10 x 50 (drill/swim)
2 x (4x50 fast, 400 pull w/paddles)
2700 scy
400 swim
400 pull
200 kick
10 x 50 (drill/swim)
2 x (4x50 fast, 400 pull w/paddles)
8 AM
Note
15+ min in dry sauna with the stick.
5 PM
Strength/Core (YMCA) 45:00 [3]
dentist appt got over late so could not make it to RU. did my own (RU inspired) thing at the Y.
2 rounds of each superset
dips/pull up/knee raises
barbell squats (light weight)/weight side bends
overhead tri ext/dumbbell curl/lat shoulder raises/push ups on bosu
hamstring walk/single deadlift w/ med ball
mobility squats (wide) w/ med ball
upperbody ground matrix w/ bosuy & 5lb dumbell
mobilty lunge matrix (commmon) w/ med ball overhead raises
5 x swiss ball walk out with 2 rounds of leg raises every walk out
crunches on ball with med ball
myrtl
2 rounds of each superset
dips/pull up/knee raises
barbell squats (light weight)/weight side bends
overhead tri ext/dumbbell curl/lat shoulder raises/push ups on bosu
hamstring walk/single deadlift w/ med ball
mobility squats (wide) w/ med ball
upperbody ground matrix w/ bosuy & 5lb dumbell
mobilty lunge matrix (commmon) w/ med ball overhead raises
5 x swiss ball walk out with 2 rounds of leg raises every walk out
crunches on ball with med ball
myrtl
6 PM
Note
more sauna time with the stick... so hot... then right into cold shower. walked around pool deck to talk to beth and then into hot tub... and then back in cold shower. contrast.