Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 26, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jun 26, 2011 #
Note
slept:7.75 weight:137lbs
1015-6. not as much sleep as i wanted but woke up with out an alarm.
run-ride-swim.
run-ride-swim.
7 AM
Running (Endurance - LE) 2:00:26 [3] 15.1 mi (7:59 / mi) +981ft 7:31 / mi
ahr:150 max:166 shoes: Zoot Ultra Kalani 2
Headed out early after some coffee and just some a bar. just supposed to be a long aerobic run and it was. home and down through through the lagoon and back. not fast at all and was kind of bonking the last 4-5 miles.... good suffering.
yesterday was my biggest training day since TX and I am definitely feeling it.
yesterday was my biggest training day since TX and I am definitely feeling it.
11 AM
Swimming (Active Recover/Pulling) 1:00:00 [3] 1.98 mi (30:18 / mi)
I was originally was going to ride a bit after the run, but decided to bag it. riding tomorrow morning. tried to head out and surf but the tide and wind were on it so I hit the pool for a bit.
3500 scy
500 swim
500 kick
10 x 50
- odd - 2 x 25 - half underwater kick/half swim
- even - 25 drill/25 swim
100-200-300-400 pull w/ paddles & band
400-300-200-100 pull w/ paddles
3500 scy
500 swim
500 kick
10 x 50
- odd - 2 x 25 - half underwater kick/half swim
- even - 25 drill/25 swim
100-200-300-400 pull w/ paddles & band
400-300-200-100 pull w/ paddles
Saturday Jun 25, 2011 #
Note
slept:8.0
10-6. a little sore from massage, nothing major. left hammy feels much looser.
7 AM
Swimming (Masters) 1:00:00 [3] 1.93 mi (31:05 / mi)
slow going today... a bit tired and body feeling massage yesterday. loosened up but got out at an hour to eat before ride.
3400 scy
300 swim
300 kick
200-100-100-200
300-200-100-100-200-300
400-300-200-100 pull w/ paddles
3400 scy
300 swim
300 kick
200-100-100-200
300-200-100-100-200-300
400-300-200-100 pull w/ paddles
9 AM
Cycling-Road (Endurance - RE) 4:36:46 [3] 77.6 mi (16.8 mph) +4508ft
ahr:142 max:179
Long ride after swimming. Longest ride/training day since IMTX.
solid inland loop with beth & dirk.
elfin, via rancho, wohlford, woods cyn, lilac, old castle, 395, deer springs, palomar airport, el camino, 101, home.
rode steady all day, nothing crazy. worked the climbs but not all out. hot inland. ride kind of took it out of me.
avg/max/norm PWR: 167/416/180
kj: 2517
solid inland loop with beth & dirk.
elfin, via rancho, wohlford, woods cyn, lilac, old castle, 395, deer springs, palomar airport, el camino, 101, home.
rode steady all day, nothing crazy. worked the climbs but not all out. hot inland. ride kind of took it out of me.
avg/max/norm PWR: 167/416/180
kj: 2517
3 PM
Running (BRICK RUN) 45:23 [3] 6.15 mi (7:23 / mi) +288ft 7:04 / mi
shoes: Zoot Ultra Kalani 2
T-run down to cardiff and back. headed out for frist 3 miles with beth and then picked up a bit on the way home. felt good.
Friday Jun 24, 2011 #
Note
slept:8.0
1030-630. Solid Zombie sleep.
bagging race sunday since next is going to suck (mon-wed)
big 3 day block starting today.
*again some tighness/knot in upper Left hammy post hard run.
bagging race sunday since next is going to suck (mon-wed)
big 3 day block starting today.
*again some tighness/knot in upper Left hammy post hard run.
7 AM
Swimming (Pull Sets) 1:15:00 [3] 2.44 mi (30:44 / mi)
solid sesh w/ beth.
4300 scy
500 warm up/swim
500-200-100
400-200-2x100
300-200-3x100 pull w/ paddles
200-200-4x100 pull w/paddles
100-200 pull w/paddles
100 kick
100 drill/swim
100 kick
got kicked out of pool b/c of groms swim practice.
4300 scy
500 warm up/swim
500-200-100
400-200-2x100
300-200-3x100 pull w/ paddles
200-200-4x100 pull w/paddles
100-200 pull w/paddles
100 kick
100 drill/swim
100 kick
got kicked out of pool b/c of groms swim practice.
10 AM
Cycling-Road (Endurance - RE) 3:16:21 [3] 54.4 mi (16.6 mph) +3182ft
ahr:135 max:166
ride really don't as planned... after swim, breakie, & some work. met up with dirk at seaside and headed towards ramona. nice and warm inland and feeling great on the bike. hit via rancho and shortly after blew a sidewall... LAME. fixed it with a dollar bill and decided to roll back to the coast to get some tires... I was pushing the limits already... a lot of miles on those tires.
rolled back to nytro and got the guys to swap out my tires and then logges some more miles. Nothing really hard but good start to 3 day block.
avg/max/norm PWR: 167/669/179
kj: 1755
rolled back to nytro and got the guys to swap out my tires and then logges some more miles. Nothing really hard but good start to 3 day block.
avg/max/norm PWR: 167/669/179
kj: 1755
2 PM
Running (BRICK RUN) 31:42 [3] 4.33 mi (7:19 / mi) +201ft 7:01 / mi
shoes: Zoot Ultra Kalani 2
right off the bike and feeling good.... nice and warm. i think i want to start adding some hard t-run... gonna talk to dirk tomorrow on ride.
4 PM
Note
EPIC massage from Simone. Got way up in the upper left hammy. felt great after.
Thursday Jun 23, 2011 #
7 AM
Note
slept:7.5
long as day yesterday... still fried from it.
early swim
in office 830-10.
drive to LA 10-12
work nonstop 1215-915
drive home 915-1045
in bed at 1130
still trying to decide if i am going to race this weekend. stressful week and don't more stress over bike situation.
early swim
in office 830-10.
drive to LA 10-12
work nonstop 1215-915
drive home 915-1045
in bed at 1130
still trying to decide if i am going to race this weekend. stressful week and don't more stress over bike situation.
8 AM
Cycling-Road intervals (RVO) 2:08:26 [4] 32.7 mi (15.3 mph) +3317ft
ahr:139 max:182
hit the road with beth and headed over the san elijo for some more intervals.
RVO
15 - [5x1/1] - 10 - [5x6/6] - 20 - 10
<150 - <210 - 160 - 270 - 210 - <150
we did the 5x1's on the way over and then knocked out the 6+ minute intervals on SE.
#1 - 6:58
avg/max/norm PWR: 281/344/279
avg/max HR: 174/182
#2 - 6:47
avg/max/norm PWR: 281/361/279
avg/max HR: 171/181
#3 - 6:51
avg/max/norm PWR: 283/354/281
avg/max HR: 172/181
#4 - 6:39
avg/max/norm PWR: 286/375/283
avg/max HR: 172/182
we were going to knock out the last tempo interval on the way home byt beth broke a spoke her wheels was jacked and unridable. So I hammered home and went back to get her. ride was a little shorter than planned but no worries.
entire workout:
avg/max/norm PWR: 177/375/209
kj: 1192
RVO
15 - [5x1/1] - 10 - [5x6/6] - 20 - 10
<150 - <210 - 160 - 270 - 210 - <150
we did the 5x1's on the way over and then knocked out the 6+ minute intervals on SE.
#1 - 6:58
avg/max/norm PWR: 281/344/279
avg/max HR: 174/182
#2 - 6:47
avg/max/norm PWR: 281/361/279
avg/max HR: 171/181
#3 - 6:51
avg/max/norm PWR: 283/354/281
avg/max HR: 172/181
#4 - 6:39
avg/max/norm PWR: 286/375/283
avg/max HR: 172/182
we were going to knock out the last tempo interval on the way home byt beth broke a spoke her wheels was jacked and unridable. So I hammered home and went back to get her. ride was a little shorter than planned but no worries.
entire workout:
avg/max/norm PWR: 177/375/209
kj: 1192
4 PM
Running intervals (LT) 1:31:19 [4] 12.3 mi (7:25 / mi) +1042ft 6:52 / mi
ahr:163 max:191 shoes: Zoot Ultra Otec
busy, stressful day. had to bag aquathlon b/c of con call and just ran from home. I had some intervals to do since i am not going to race this weekend.
I did the first 30 min solo. 15 min warm up down to leucadia blvd and then tempo home to meet beth. then we knocked out 6-5-4-3-2-1 "hard/tempo" intervals on the ranch trails. very solid session.
stomach was a wreck but got through it.
I did the first 30 min solo. 15 min warm up down to leucadia blvd and then tempo home to meet beth. then we knocked out 6-5-4-3-2-1 "hard/tempo" intervals on the ranch trails. very solid session.
stomach was a wreck but got through it.
Wednesday Jun 22, 2011 #
Note
slept:6.5
pretty crappy sleep. 915-945 then up for an hour, 11-5.
hitting masters then driving to LA for ALL day, home super late. gonna be a long day.
hitting masters then driving to LA for ALL day, home super late. gonna be a long day.
6 AM
Swimming (Masters) 1:20:00 [3] 2.72 mi (29:25 / mi)
good swim. feel like all my strength work is paying off a bit and turning into a little bit more speed.
4800 scy
300 swim
300 kick
4 x 100 b+10
4 x 100 b
400 b+5
4 x 100 b+5
4 x 100 b-5
4 x 50 kick
400-300-200-100 pull w/paddles
1000 pull w/paddles
4800 scy
300 swim
300 kick
4 x 100 b+10
4 x 100 b
400 b+5
4 x 100 b+5
4 x 100 b-5
4 x 50 kick
400-300-200-100 pull w/paddles
1000 pull w/paddles
Tuesday Jun 21, 2011 #
6 AM
Cycling-Road intervals (RVO/RPW) 2:13:25 [4] 33.25 mi (15.0 mph) +3547ft
ahr:136 max:178 slept:7.5
up early and feeling good. couldn't wait to get out the door. met up with bryan, leslie, and eddie.... rolling from the YMCA lot at 6am. so stoked to have an early morning crew. headed to san elijo to knock out 5 min intervals and knocked the 20 second efforts on the way home.
15 - 5/5 - [12x20 sec @ 5 min] - 15
<200 - 260/130 - >400 - <150
20 sec at 60 RPM seated
climb was a little short so we adjusted and did 6 x 4+ min. solid work and leslie was caning us!
odds - standing/seated/standing between lights
evens - seated/standing/seated between lights
#1 - 4:42
avg/max PWR: 290/432
avg/max HR: 169/173
#2 - 4:49
avg/max PWR: 276/353
avg/max HR: 166/173
#3 - 4:50
avg/max PWR: 279/377
avg/max HR: 169/176
#4 - 4:43
avg/max PWR: 280/355
avg/max HR: 167/374
#5 - 4:45
avg/max PWR: 281/359
avg/max HR: 168/175
#6 - 4:40
avg/max PWR: 281/367
avg/max HR: 168/178
rolled from san elijo to melrose-palomar airport-el camino-home. solid work on the 20 second intervals. seated @ 60 rpms. i was able to keep the all in the 400's.. pretty happy with that.
entire workout:
avg/max/norm PWR: 179/596/213
kj: 1197
15 - 5/5 - [12x20 sec @ 5 min] - 15
<200 - 260/130 - >400 - <150
20 sec at 60 RPM seated
climb was a little short so we adjusted and did 6 x 4+ min. solid work and leslie was caning us!
odds - standing/seated/standing between lights
evens - seated/standing/seated between lights
#1 - 4:42
avg/max PWR: 290/432
avg/max HR: 169/173
#2 - 4:49
avg/max PWR: 276/353
avg/max HR: 166/173
#3 - 4:50
avg/max PWR: 279/377
avg/max HR: 169/176
#4 - 4:43
avg/max PWR: 280/355
avg/max HR: 167/374
#5 - 4:45
avg/max PWR: 281/359
avg/max HR: 168/175
#6 - 4:40
avg/max PWR: 281/367
avg/max HR: 168/178
rolled from san elijo to melrose-palomar airport-el camino-home. solid work on the 20 second intervals. seated @ 60 rpms. i was able to keep the all in the 400's.. pretty happy with that.
entire workout:
avg/max/norm PWR: 179/596/213
kj: 1197
8 AM
Running (BRICK RUN) 33:00 [3] 4.3 mi (7:40 / mi) +187ft 7:22 / mi
shoes: Zoot Ultra Otec
standard, mellow t-run down through leucadia and back w/ bryan & eddie. just jogging. still feeling sunday's hard run a bit.
Monday Jun 20, 2011 #
Note
slept:8.5
Good sleep. 10-630.
8 AM
Running (Endurance - LE) 50:00 [3] 6.1 mi (8:12 / mi) +239ft 7:54 / mi
shoes: Zoot Ultra Kalani 2
ez shake out run this morning with beth. down to cardiff and back. top of left hamstring/glute pretty tight starting out. loosened up a lot during run but could still feel it... kind of like a not. gonna get bryan to work on it today and massage on friday.
11 AM
Swimming (Masters) 1:45:00 [3] 3.12 mi (33:36 / mi)
big swim.... beth head to the pool early and got in 35 minutes/2000 scy before masters.
2000 scy
500 swim
500 pull
500 kick
500 drill/swim
Masters
3500 scy
350 mixed warm up
8 x 25 (half kick under water/half swim)
4 x 150 (50 pull, 50 kick, 50 swim)
50 + 100
2 x 50 + 2 x 100
3 x 50 + 3 x 100
4 x 50 + 4 x 100 pull w/ paddles
5 x 50 + 5 x 100 pull w/ paddles
2000 scy
500 swim
500 pull
500 kick
500 drill/swim
Masters
3500 scy
350 mixed warm up
8 x 25 (half kick under water/half swim)
4 x 150 (50 pull, 50 kick, 50 swim)
50 + 100
2 x 50 + 2 x 100
3 x 50 + 3 x 100
4 x 50 + 4 x 100 pull w/ paddles
5 x 50 + 5 x 100 pull w/ paddles
2 PM
Strength/Core (RU Functional Strength) 45:00 [5]
about an hour after swimming... tough... heavy. me, beth, & bryan.
was kind of bonking during first round but felt better throughout the work out.
was kind of bonking during first round but felt better throughout the work out.