Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Note
slept:9.0 weight:136lbs
10-7. good night of sleep. needed it. decided to bag group fun for sleep. relaxing morning and then hammer time!
8 AM
Running (LE/LT) 2:00:00 [3] 15.25 mi (7:52 / mi) +946ft 7:26 / mi
ahr:152 max:181 shoes: Zoot Ultra Kalani 2
no rush getting out the door. ran down to meet up after she knock out some miles solo.
LE | LT
1:30 | 0:20
< 75% | 86%
ran the first 90 min super mellow with beth. down the coast and through the lagoon and back. felt awesome to just run and not worry about pace. just keeping it mellow. when we got back to the seaside bathroom on he coast it was go time.
the 20 min interval was tough. gnarly head wind and slight uphill 90% of the time powered through it though. was easy to HR up but the pace definitely suffered due the wind and climbing. still a lot to build back the long running.
20 min interval:
2.85 miles, avg pace 7:03 (best pact 6:06), avg HR: 175
LE | LT
1:30 | 0:20
< 75% | 86%
ran the first 90 min super mellow with beth. down the coast and through the lagoon and back. felt awesome to just run and not worry about pace. just keeping it mellow. when we got back to the seaside bathroom on he coast it was go time.
the 20 min interval was tough. gnarly head wind and slight uphill 90% of the time powered through it though. was easy to HR up but the pace definitely suffered due the wind and climbing. still a lot to build back the long running.
20 min interval:
2.85 miles, avg pace 7:03 (best pact 6:06), avg HR: 175
2 PM
Strength/Core (Ymca ) 15:00 [3]
15 minutes of core, stretching, & foam roller before swimming.
3 PM
Swimming (Active recovery ) 35:00 [3] 1.5 mi (23:20 / mi)
Mellow swim. Felt great to get in the water.
2200 scy
300 swim
300 pull
300 kick
300 drill
Pull with paddles:
400
300
200
100
2200 scy
300 swim
300 pull
300 kick
300 drill
Pull with paddles:
400
300
200
100
Saturday Jul 30, 2011 #
Note
slept:7.5
1030-6.
first really big day since texas... probably gonna leave a mark....
first really big day since texas... probably gonna leave a mark....
7 AM
Swimming (Masters) 1:05:00 [3] 1.93 mi (33:41 / mi)
solid masters session before heading out on the bike.
3400 scy
300 swim
300 kick
2 x (100-75-50-25)
400 b+10
300 b+5
200 b
100 b-5
300 b+5
200 b
100 b-5
200 b
100 b-5
100 b-5
2 x 150 pull
3400 scy
300 swim
300 kick
2 x (100-75-50-25)
400 b+10
300 b+5
200 b
100 b-5
300 b+5
200 b
100 b-5
200 b
100 b-5
100 b-5
2 x 150 pull
9 AM
Cycling-Road (endurance) 6:16:44 [3] 112.2 mi (17.9 mph) +6696ft
ahr:149 max:175
first long ride on the build to vegas and texas. beth and I rolled out right after the swim to meet up with julie.
we rode out to dudleys and back. solid long ride and I was feeling good all day... until i hit the coast the final 5 miles. legs still felt good but i was tired... been a while since I habe been on the bike for this long. before IMTX... so i guess it's to be expected.
very happy with ride. solid power all day.
avg PWR: 186
max PWR: 453
norm PWR: 192
kj: 3837
we rode out to dudleys and back. solid long ride and I was feeling good all day... until i hit the coast the final 5 miles. legs still felt good but i was tired... been a while since I habe been on the bike for this long. before IMTX... so i guess it's to be expected.
very happy with ride. solid power all day.
avg PWR: 186
max PWR: 453
norm PWR: 192
kj: 3837
4 PM
Running (Brick Run) 32:37 [3] 4.26 mi (7:39 / mi) +209ft 7:19 / mi
shoes: Zoot Ultra Kalani 2
i was pretty smashed when i rolled in from ride but beth was ready to roll... so i ralled. short quick run (leucadia loop). legs felt great and started really feeling good at around 25 minutes. kept it short....
Friday Jul 29, 2011 #
6 AM
Cycling-Road intervals (RVO/RE) 3:41:23 [4] 70.4 mi (19.1 mph) +3822ft
ahr:152 max:174 slept:7.5
up early again... on the road before 6. plan was to ride 3-4 hours and knock out some intervals.
RVO | RE
INT | RE 3 - 4 Hours
2x[4x3/6]
88% / 65%
80 - 90
Planned a route that I thought would take around 3:30 and knocked the intervals along the way. i was riding well and feeling good and ended up having to add a bonus loop to get over 3.5 hours.
all intervals were done between 240-260 watts over rolling terrain. watts came easy.
entire workout:
avg pwr: 200
max pwr: 475
norm pwr: 206
kj: 2470
RVO | RE
INT | RE 3 - 4 Hours
2x[4x3/6]
88% / 65%
80 - 90
Planned a route that I thought would take around 3:30 and knocked the intervals along the way. i was riding well and feeling good and ended up having to add a bonus loop to get over 3.5 hours.
all intervals were done between 240-260 watts over rolling terrain. watts came easy.
entire workout:
avg pwr: 200
max pwr: 475
norm pwr: 206
kj: 2470
1 PM
Swimming (active recovery) 45:00 [2] 1.42 mi (31:42 / mi)
super mellow recovery swim. just loosening up the body. upperbody still pretty sore from lifting and kind of smashed from my ride.
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (25 kick underwater/25 swim)
5 x 100 pull w/ paddles & buoy
500 pull w/ paddles
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (25 kick underwater/25 swim)
5 x 100 pull w/ paddles & buoy
500 pull w/ paddles
Thursday Jul 28, 2011 #
Note
slept:7.75
930-515. upperbody is super sore from lifting... and I didn't go hard. just shows i need to get back in the gym on a regular basis.
6 AM
Running intervals (LINT) 1:00:31 [4] 8.53 mi (7:06 / mi) +52ft 7:03 / mi
ahr:157 max:184 shoes: Nike Lunar Elite+ 2
rolled out early to the new carlsbad HS track... super nice! stoked to run on it.
4 x 800 w 3' Rest (800 recovery)
86 to 88%
warmed up for 2+ miles ez jogging with 8 x 100 strides to loosen up.
The 400's were controlled efforts (HR based) and not all out. Kept it pretty conservative. First time running on the track in a while and wanted to ease back into it. A LOT of HARD work on the track in the weeks to come.
after 400's cooldowned for a a couple more miles with 8 more strides working on form and cadence.
4 x 800 w 3' Rest (800 recovery)
86 to 88%
warmed up for 2+ miles ez jogging with 8 x 100 strides to loosen up.
The 400's were controlled efforts (HR based) and not all out. Kept it pretty conservative. First time running on the track in a while and wanted to ease back into it. A LOT of HARD work on the track in the weeks to come.
after 400's cooldowned for a a couple more miles with 8 more strides working on form and cadence.
12 PM
Swimming (Masters) 1:00:00 [3] 1.98 mi (30:18 / mi)
hit noon masters with beth. not my best day in the pool. chest and back really sore from lifting on tuesday. kind of suffered through the session.
400 swim
200 kick
16 x 25 (4 k, 4 dr, 4 k, 4 sw)
4 x 100
300
3 x 100
2 x 300
6 x 100
3 x 100
400 swim
200 kick
16 x 25 (4 k, 4 dr, 4 k, 4 sw)
4 x 100
300
3 x 100
2 x 300
6 x 100
3 x 100
2 PM
Strength/Core (Rehab United) 45:00 [3]
beth and I headed down to RU right after swim. both of us were pretty beat but we rallied.
solid session, easing back into things. solid core work & light weights. Feel much better after.
solid session, easing back into things. solid core work & light weights. Feel much better after.
Wednesday Jul 27, 2011 #
Note
slept:7.5
930-5. another early morning and big day a head.
6 AM
Swimming (Masters) 1:15:00 [3] 2.5 mi (30:00 / mi)
solid distance session today. felt good in the water and just cruising.
4400 scy
300 swim
300 kick
8 x 50 - k/sim & drill/swim
3 x 100
300
5 x 100
500
3 x 50 kick
pull set:
3 x 100
300
5 x 100
500
4400 scy
300 swim
300 kick
8 x 50 - k/sim & drill/swim
3 x 100
300
5 x 100
500
3 x 50 kick
pull set:
3 x 100
300
5 x 100
500
8 AM
Cycling-Road (endurance) 3:56:40 [3] 72.5 mi (18.4 mph) +3366ft
ahr:150 max:183
headed right after swim with beth & trevor and met up with tatiana.
plan for this ride was unstructured intervals and ride steady... not much slacking. did some solid tempo efforts, big gear work, and had good legs the whole day. good route.
avg PWR: 189
max PWR: 445
norm PWR: 201
kj: 2419
plan for this ride was unstructured intervals and ride steady... not much slacking. did some solid tempo efforts, big gear work, and had good legs the whole day. good route.
avg PWR: 189
max PWR: 445
norm PWR: 201
kj: 2419
5 PM
Running (active recovery) 44:59 [3] 6.2 mi (7:15 / mi) +439ft 6:48 / mi
late afternoon run after a big day. energy was good but legs were heavy as expected. ran down to cardiff and back. hot and sunny... sweating a lot. love it.
Tuesday Jul 26, 2011 #
Note
slept:7.5
930-5. up and on it early before work.
6 AM
Cycling-Road intervals (Power - RT) 2:01:53 [4] 37.51 mi (18.5 mph)
ahr:144 max:168
solid work on the bike. rolled out before 6 to get it done. felt strong the whole time. i could tell the wattage numbers dirk gave me we kind of conservative... very conservative during the first 5 min interval. it was supposed to be at 240 and I was holing 260+ without "trying" too hard. so i adjusted the watts +10 for the rest of the workout.
RT
Power
5 / 10 | 2 x 8 / 12 | 2 x 6 / 12
90%/65% | 86% / 65% | 86% / 65%
90 | 60 | 50
5min Interval (avg pwr & hr):
5:01 - 264w @ 160bpm
instead 2 x 8 and then 2 x 6 I just did 4 intervals on TP and at this effort and low cadence it was about ~7 minutes.
4 x 7 minute intervals (avg pwr & hr):
#1 - 7:05 - 260w @ 161bpm
#2 - 7:26 - 249w @ 156bpm
#3 - 7:17 - 251w @ 158bpm
#4 - 7:12 - 253w @ 158bpm
intervals were relatively easy. legs felt great, power came easy.
RT
Power
5 / 10 | 2 x 8 / 12 | 2 x 6 / 12
90%/65% | 86% / 65% | 86% / 65%
90 | 60 | 50
5min Interval (avg pwr & hr):
5:01 - 264w @ 160bpm
instead 2 x 8 and then 2 x 6 I just did 4 intervals on TP and at this effort and low cadence it was about ~7 minutes.
4 x 7 minute intervals (avg pwr & hr):
#1 - 7:05 - 260w @ 161bpm
#2 - 7:26 - 249w @ 156bpm
#3 - 7:17 - 251w @ 158bpm
#4 - 7:12 - 253w @ 158bpm
intervals were relatively easy. legs felt great, power came easy.
8 AM
Running intervals (LINT - Brick Run) 41:22 [4] 6.04 mi (6:51 / mi) +414ft 6:26 / mi
shoes: Zoot Ultra Otec
LINT
AR
2 x 2000 / 1000
83% / 75%
I did this interval run off the bike because of time which is pretty much what I will do most Tuesdays.
hit the encinitas ranch trails. warmed up a mile and then did the 2000's (1.25 miles) at race pace with 5+ minutes of ez running between, and then mellow jogging home after 2nd one.
#1 - 7:54 - 1.26 miles - avg pace: 6:18 (hilly)
#1 - 7:24 - 1.26 miles - avg pace: 5:51
AR
2 x 2000 / 1000
83% / 75%
I did this interval run off the bike because of time which is pretty much what I will do most Tuesdays.
hit the encinitas ranch trails. warmed up a mile and then did the 2000's (1.25 miles) at race pace with 5+ minutes of ez running between, and then mellow jogging home after 2nd one.
#1 - 7:54 - 1.26 miles - avg pace: 6:18 (hilly)
#1 - 7:24 - 1.26 miles - avg pace: 5:51
5 PM
Strength/Core (Ymca) 35:00 [3]
solo session at the Y after work. kept it conservative with weight. been a while since i have been in the gym.
2 x 10 pull-ups, 10 dips, 30 knee raises
2 x 10 high to low, 10 low to high, 10 level wood choppers (ea side)
3 x 15 squats, 15 weighted side bends (ea side)
3 x 12 rows, 15 incline push-ups
2 x 100 various core work on ball with 8lb med ball
foam roller.
2 x 10 pull-ups, 10 dips, 30 knee raises
2 x 10 high to low, 10 low to high, 10 level wood choppers (ea side)
3 x 15 squats, 15 weighted side bends (ea side)
3 x 12 rows, 15 incline push-ups
2 x 100 various core work on ball with 8lb med ball
foam roller.
Monday Jul 25, 2011 #
Note
slept:8.5
930-6.
Kona/Vegas build day 1! Time to get serious again.
48 days until Vegas.
Kona/Vegas build day 1! Time to get serious again.
48 days until Vegas.
7 AM
Swimming (Strength/Puliing) 1:10:00 [3] 2.27 mi (30:50 / mi)
Strenght/Pulling day in the pool.
4000 scy
400 swim
4 x 150 (k,dr,sw)
3 rounds of:
4 x 100 pull w/ paddles buoy
400 pull w/ paddles
200 kick
4000 scy
400 swim
4 x 150 (k,dr,sw)
3 rounds of:
4 x 100 pull w/ paddles buoy
400 pull w/ paddles
200 kick
12 PM
Running (active recovery) 43:50 [3] 5.62 mi (7:48 / mi) +491ft 7:12 / mi
shoes: Zoot Ultra Otec
recovery run after con calls and before heading into office.
hit the trails. hot, legs felt good. log it!
hit the trails. hot, legs felt good. log it!
6 PM
Note
busy day work-wise... didn't get in much needed strength sesh... lame.