Training Log Archive: Grandpa JamesonIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Note
slept:9.0 weight:135lbs
920-620. good one... extra hour is $$$ in the bank.
7 AM
Running (Endurance - L1) 2:30:00 [3] 19.5 mi (7:42 / mi) +517ft 7:30 / mi
ahr:139 max:157 shoes: KSWISS Keahou 2
LE
Endurance
2:00 - 2:30
< 75%
monday morning long run... on tired legs. the past 4 days (thurs-sun) were pretty tough. woke up feeling rested but legs were definitely feeling it, not sore, just tired. got some work done early., loaded up the ipod with a bunch of rise against & strung out, and then headed out the door.
plan was to just keep HR below 150 and cruise. turned off auto lap and didn't look at time. just HR. headed north along the coast and the pace felt pretty effortless and didn't push it. just time on feet/tired legs... logging the miles... building the fat burning machine!
ran up to carlsbad village and flipped it (9.5 miles). same pace/effort on the way back. felt good, no niggles. may be the longest run of my life... not sure.
stoked with this run considering the volume i have put down in the past couple of weeks... time for some rest!
Endurance
2:00 - 2:30
< 75%
monday morning long run... on tired legs. the past 4 days (thurs-sun) were pretty tough. woke up feeling rested but legs were definitely feeling it, not sore, just tired. got some work done early., loaded up the ipod with a bunch of rise against & strung out, and then headed out the door.
plan was to just keep HR below 150 and cruise. turned off auto lap and didn't look at time. just HR. headed north along the coast and the pace felt pretty effortless and didn't push it. just time on feet/tired legs... logging the miles... building the fat burning machine!
ran up to carlsbad village and flipped it (9.5 miles). same pace/effort on the way back. felt good, no niggles. may be the longest run of my life... not sure.
stoked with this run considering the volume i have put down in the past couple of weeks... time for some rest!
1 PM
Swimming (Recovery - S1) 50:00 [3] 1.7 mi (29:25 / mi)
reocvery/strenght swim. felt good to loosen up after run.
3000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50
12 x 100 pull w/ paddles on 1:30
300 kick
3000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50
12 x 100 pull w/ paddles on 1:30
300 kick
2 PM
Strength/Core (YMCA) 40:00 [3]
since i had a con call @ 3pm (on right now, gripping!). rallied for this quick session right after swim.
3 rounds of each superset
#1
10 squats
dumbbell press matrix (5 each)
#2
10 deadlifts
30 weighted side bends (15 ea side)
#3
10 pull ups
10 dips
30 knee raises
#4
20 teeter totters - hamstring walk, single deadlift with med ball (10 ea leg)
100 various crunched on ball
felt really good after session & swim. legs really loosened up. a lot stretching between all exercises.
good monday!
3 rounds of each superset
#1
10 squats
dumbbell press matrix (5 each)
#2
10 deadlifts
30 weighted side bends (15 ea side)
#3
10 pull ups
10 dips
30 knee raises
#4
20 teeter totters - hamstring walk, single deadlift with med ball (10 ea leg)
100 various crunched on ball
felt really good after session & swim. legs really loosened up. a lot stretching between all exercises.
good monday!
Sunday Feb 27, 2011 #
Note
slept:8.75
930-615. great sleep. braving the cold today. riding long with mauricio.
8 AM
Cycling-Road (Endurance - R1) 6:50:30 [3] 115.0 mi (16.8 mph) +7146ft
ahr:129 max:167
Epic day on the bike. cold morning and decided to not swim before and just stay warm and eat a good breakie. dressed perfectly for the weather. met up with mauricio & katya and headed east out santa ysabel.
i didn't feel great the first couple of hours but legs started to come around when we hit the climb to ramona. then it got really fun. climbed out to santa ysabel with snow everywhere. awesome, roads were clear.
got to dudleys/market in santa ysabel had a hot chocolate/coffee and headed for home. kind of sketchy on the 78 with all the snow and the sides of the roads and a lot of cars coming back from playing in the snow.
just kept is steady and kept on the fuel. felt good the rest of the ride. biggest ride of the year and not smashed... but tired.
avg/max PWR: 171/595
norm PWR: 176
kj: 3670
i didn't feel great the first couple of hours but legs started to come around when we hit the climb to ramona. then it got really fun. climbed out to santa ysabel with snow everywhere. awesome, roads were clear.
got to dudleys/market in santa ysabel had a hot chocolate/coffee and headed for home. kind of sketchy on the 78 with all the snow and the sides of the roads and a lot of cars coming back from playing in the snow.
just kept is steady and kept on the fuel. felt good the rest of the ride. biggest ride of the year and not smashed... but tired.
avg/max PWR: 171/595
norm PWR: 176
kj: 3670
Saturday Feb 26, 2011 #
Note
slept:9.0
9-6. good sleep. rain is here. blew off afternoon swim yesterday for happy hour b/c i knew would be an indoor day.
swim & run... ride & yoga?
swim & run... ride & yoga?
7 AM
Swimming (Masters) 1:15:00 [3] 2.4 mi (31:15 / mi)
solid masters session. motivated to swim with the rain coming down. led the lane... doing work.
4200 scy
400 swim
400 kick
8X50 drill/swim
100 b+5
200 b
300 b+5
400 b
2X200 b
2x150 b
2x100 b
2x50 b
100 b+10
200 b+5
300 b
400 b-5
4200 scy
400 swim
400 kick
8X50 drill/swim
100 b+5
200 b
300 b+5
400 b
2X200 b
2x150 b
2x100 b
2x50 b
100 b+10
200 b+5
300 b
400 b-5
10 AM
Running hills (Power - L3) 1:10:54 [4] 8.6 mi (8:15 / mi) +1689ft 6:57 / mi
ahr:142 max:168 shoes: Nike Vomero 5 - 3
my original plan was to knock this out on the tready right after swim, but i forgot my ipod so had to head home... came out of the Y and the skies were clearning. stoked. drove to torrey pines and go to work.
L3 AM
Power
5 x 5'/5' 4% uphill
165+/- 5
easy workout to pull off. just run uphill. felt better as the workout progressed. pretty cold at the start. nice change of pace to run on a saturday instead of heading out for huge ride.
L3 AM
Power
5 x 5'/5' 4% uphill
165+/- 5
easy workout to pull off. just run uphill. felt better as the workout progressed. pretty cold at the start. nice change of pace to run on a saturday instead of heading out for huge ride.
1 PM
Cycling-Road (Endurance - R1) 2:24:08 [3] 38.15 mi (15.9 mph) +1870ft
ahr:124 max:154
came home from run and relaxed a bit before heading out on the bike. just wanted to ride mellow. headed up to B&L to have them true my wheels and then headed south.
rode through carmel valley, santa luz, rsf and then back to the coast for a coffee before heading home. all EZ, just logging some miles and saving A LOT for tomorrow.
avg/max PWR: 159/444
norm PWR: 163
kj: 1260
rode through carmel valley, santa luz, rsf and then back to the coast for a coffee before heading home. all EZ, just logging some miles and saving A LOT for tomorrow.
avg/max PWR: 159/444
norm PWR: 163
kj: 1260
Friday Feb 25, 2011 #
Note
slept:8.0
920-530.... up a little due cereal party with beth!
6 AM
Cycling-Road intervals (Power - R3) 3:14:33 [4] 44.2 mi (13.6 mph) +5860ft
ahr:129 max:177
R3 AM
Power with 60 RPM
30-20-15-10-5-3-2
135-145-155-165-175-185-MAX
Power: 200-220-250-290-320-350-400
Hill pryarmid! Because don't have a hill long enough I just did repeats on san elijo/double peak for right amount of time for each interval. hit the road with mauricio and 630 and headed for san elijo... time to get to work!
4 times up double peak! up until today the most i have ever done is 3 repeats. this one broke me off. 2 repeats from melrose then 2 from elfin. I kept the zones in check as best as I could but had to just roll with terrain. very satisfied with this workout.
#1 - Melrose to dbl peak
25:41, 3.68 miles, 1,227 ft of climbing
avg/max PWR: 208/338
avg/max HR: 141/156
#2 - Melrose to dbl peak
24:04, 3.63 miles, 1,204 ft of climbing
avg/max PWR: 219/331
avg/max HR: 142/158
#3 - elfin to dbl peak
16:38, 2.46 miles, 978 ft of climbing
avg/max PWR: 245/365
avg/max HR: 152/164
#4 - elfin to dbl peak
14:46, 2.47 miles, 978 ft of climbing
avg/max PWR: 277/433
avg/max HR: 162/177
stoked on the intervals. kind of hard to get HR up because it was cold so I would start every interval after descending my hr was in the 80's.... so it took i while to ramp up.
was smashed after last one.... cruised home easy. quality work... tons of climbing in short amount of time.
totals for workout:
avg/max PWR: 175/433
norm PWR: 201
kj: 1789
Power with 60 RPM
30-20-15-10-5-3-2
135-145-155-165-175-185-MAX
Power: 200-220-250-290-320-350-400
Hill pryarmid! Because don't have a hill long enough I just did repeats on san elijo/double peak for right amount of time for each interval. hit the road with mauricio and 630 and headed for san elijo... time to get to work!
4 times up double peak! up until today the most i have ever done is 3 repeats. this one broke me off. 2 repeats from melrose then 2 from elfin. I kept the zones in check as best as I could but had to just roll with terrain. very satisfied with this workout.
#1 - Melrose to dbl peak
25:41, 3.68 miles, 1,227 ft of climbing
avg/max PWR: 208/338
avg/max HR: 141/156
#2 - Melrose to dbl peak
24:04, 3.63 miles, 1,204 ft of climbing
avg/max PWR: 219/331
avg/max HR: 142/158
#3 - elfin to dbl peak
16:38, 2.46 miles, 978 ft of climbing
avg/max PWR: 245/365
avg/max HR: 152/164
#4 - elfin to dbl peak
14:46, 2.47 miles, 978 ft of climbing
avg/max PWR: 277/433
avg/max HR: 162/177
stoked on the intervals. kind of hard to get HR up because it was cold so I would start every interval after descending my hr was in the 80's.... so it took i while to ramp up.
was smashed after last one.... cruised home easy. quality work... tons of climbing in short amount of time.
totals for workout:
avg/max PWR: 175/433
norm PWR: 201
kj: 1789
10 AM
Running (Endurance - L1) 1:01:21 [3] 8.01 mi (7:40 / mi) +288ft 7:24 / mi
ahr:148 max:171 shoes: KSWISS Keahou 2
switched up my run workouts for the next two days with the rain coming and work sched. I had a hill repeat on tap for today and a t-run tomorrow after a long ride. since I likely wont get in a long ride tomorrow with the rain just kocked out the t-run today and will do hill intervals sesh tomorrow....
L1
Endurance
1:00
<160
EASY, Goal is to do the time!
good run. felt pretty smashed heading out. the hill repeats and yesterdays session at RU taking their toll. started feeling good 2 miles and just cruised.
first run in new KSWISS Keahou 2. so far so good.
L1
Endurance
1:00
<160
EASY, Goal is to do the time!
good run. felt pretty smashed heading out. the hill repeats and yesterdays session at RU taking their toll. started feeling good 2 miles and just cruised.
first run in new KSWISS Keahou 2. so far so good.
Thursday Feb 24, 2011 #
6 AM
Swimming (Masters) 1:00:00 [3] 1.82 mi (32:58 / mi)
slept:8.0 weight:137lbs
start of a great day! hit masters with beth. lead the lane.... and some random guy get very weird....
3200 scy
300 swim
200 kick
3 x (2 x 25 kick, 2 x 50 drill, 2 x 75 build)
600 b+5
2 x 300 b
4 x 150 ( 3 @b-5, 1 @b+10)
3200 scy
300 swim
200 kick
3 x (2 x 25 kick, 2 x 50 drill, 2 x 75 build)
600 b+5
2 x 300 b
4 x 150 ( 3 @b-5, 1 @b+10)
8 AM
Cycling-Road (Endurance - R1) 5:10:00 [3] 86.61 mi (16.8 mph) +2743ft
ahr:115 max:162
rad ride.... super mellow and just logging some miles. all "recovery" pace. capped the watts & HR.
rode with beth, mauricio, katya, & tatiana. rolled north to dana point, snagged a triple americano and came home. some headwind coming home but didn't fight it.
just what i needed.
avg/max PWR: 151/530
norm PWR: 153
kj: 2384
rode with beth, mauricio, katya, & tatiana. rolled north to dana point, snagged a triple americano and came home. some headwind coming home but didn't fight it.
just what i needed.
avg/max PWR: 151/530
norm PWR: 153
kj: 2384
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [3]
got home just in time to pound a recovery drink and head to RU... killer sesh so stoked we rallied to go....
Wednesday Feb 23, 2011 #
Note
slept:8.0
9-5. feeling really good. no soreness or anything from yesterdays long run. i think the yoga helped. hoping to get in another class this week.
just a swim today and a lot of work.... datacenter day!
just a swim today and a lot of work.... datacenter day!
6 AM
Swimming (Masters) 1:05:00 [3] 2.2 mi (29:33 / mi)
solid sesh. just cruising.
3550 scy
200 swim
200 kick
200 drill
10 x 25 - every 3rd head up
5 x 100 b+5 - 100 kick ez
5 x 100 b - 100 kick ez
5 x 100 b-5 - 100 kick ez
pull w/ paddles
100-200-300-200-100
3550 scy
200 swim
200 kick
200 drill
10 x 25 - every 3rd head up
5 x 100 b+5 - 100 kick ez
5 x 100 b - 100 kick ez
5 x 100 b-5 - 100 kick ez
pull w/ paddles
100-200-300-200-100
Tuesday Feb 22, 2011 #
Note
slept:8.5 weight:135lbs
9-530. good sleep and could have slept a lot more, but got up to knock out long run before work.
6 AM
Running (Endurance - L1) 2:04:24 [3] 15.87 mi (7:50 / mi) +464ft 7:38 / mi
ahr:134 max:152
L1 AM
Endurance
2:00
< 150
Long, EZ run. Goal was to keep HR down, just cruise, and get time on my feet after big weekend of riding. mission accomplished. not fast by any means but was just cruising. no leg soreness, a bit tired as to be expected, but feeling pretty good overall.
stoked to knock this out early and now focus on recovery for the next big block....
Endurance
2:00
< 150
Long, EZ run. Goal was to keep HR down, just cruise, and get time on my feet after big weekend of riding. mission accomplished. not fast by any means but was just cruising. no leg soreness, a bit tired as to be expected, but feeling pretty good overall.
stoked to knock this out early and now focus on recovery for the next big block....
1 PM
Yoga (Core Power 1.5) 1:00:00 [3]
so stoked i decided to get and beth joined me. killer class for what i was looking for needed. nothing to gnarly and great stretching. feeling awesome now!
Monday Feb 21, 2011 #
Note
slept:8.7
930-610. up before alarm. good sleep and not sore at all. a bit tired. just a swim and ride today.... hitting the road with maurico & dirk
7 AM
Swimming (YMCA) 45:00 [3] 1.42 mi (31:42 / mi)
quick swim before heading out on the bike.
2500 scy
200 swim
200 pull
4 x 150 (k,dr,sw)
12 x 25 (every 3rd stroke)
10 x 100 pull w/ paddles
200 kick
2500 scy
200 swim
200 pull
4 x 150 (k,dr,sw)
12 x 25 (every 3rd stroke)
10 x 100 pull w/ paddles
200 kick
9 AM
Cycling-Road (Endurance - L1) 6:13:25 [3] 106.3 mi (17.1 mph) +7067ft
ahr:123 max:162
booyah! knocked another solid ride with maurico & dirk. great day on the bike. headed out to wholford under sunny skies. made conscious effort to keeps the pace/watts/effort in check and ease into ride.
just rode steady on all the climbs, took turns at the front, but nothing HARD.
finished the ride feeling like I could have kept going and definitely run.
getting ride nutrition dialed in.
power bar gels, EFS drink, purefit bars
loving First Endurance EFS stuff.
avg/max PWR: 169/449
norm PWR: 177
kj: 3318
just rode steady on all the climbs, took turns at the front, but nothing HARD.
finished the ride feeling like I could have kept going and definitely run.
getting ride nutrition dialed in.
power bar gels, EFS drink, purefit bars
loving First Endurance EFS stuff.
avg/max PWR: 169/449
norm PWR: 177
kj: 3318
Sunday Feb 20, 2011 #
Note
slept:8.8
10-650. solid sleep. gnarly storms. another run,swim,ride day.
8 AM
Swimming (YMCA) 1:00:00 [3] 1.88 mi (31:55 / mi)
killer relaxing morning and not rush. hit the pool with beth before heading out on the bike.
3300 scy
300 swim
300 pul
300 kick
300 drill
6 x 50 build
1000 train
500 pull w/padles
200 pull w/paddles
100 kick
3300 scy
300 swim
300 pul
300 kick
300 drill
6 x 50 build
1000 train
500 pull w/padles
200 pull w/paddles
100 kick
10 AM
Cycling-Road (Endurance - R1) 4:51:52 [3] 81.3 mi (16.7 mph) +4701ft
ahr:127 max:163
killer ride. beth and I rolled out and met up with dirk and then got to work.
good loop with plenty of climbing... a lot harder than yesterday. felt great all day! thank you coca-cola!
finally took a "split" climbing up to ramona.
base of climb to church:
22:45, 5.27 miles, 1,053 ft of climbing
avg/max HR: 153/163
avg/max PWR: 235/389
total for ride:
avg/max PWR: 171/511
norm PWR: 180
kj: 2667
good loop with plenty of climbing... a lot harder than yesterday. felt great all day! thank you coca-cola!
finally took a "split" climbing up to ramona.
base of climb to church:
22:45, 5.27 miles, 1,053 ft of climbing
avg/max HR: 153/163
avg/max PWR: 235/389
total for ride:
avg/max PWR: 171/511
norm PWR: 180
kj: 2667
4 PM
Running (Endurance - L1) 46:37 [3] 6.2 mi (7:31 / mi) +258ft 7:14 / mi
ahr:146 max:177 shoes: Nike Vomero 5 - 3
end of a long day! felt great from the start. cruised down to cardiff and back. don't know where the max HR came from... never felt hard. another "pit stop" a mile from home... weird.
legs are feeling better each day running off the bike.
legs are feeling better each day running off the bike.
Saturday Feb 19, 2011 #
Note
slept:9.0
9-6. masters and then charging out on the road... supposed to be a break in the weather.
7 AM
Cycling-Road (Endurance - R1) 5:00:00 [3] 80.0 mi (16.0 mph) +2507ft
ahr:124 max:162
so stoked we got this in. bagged masters and decided to head out and ride because it looked like we had a good window of no rain... talked beth into heading out with me and then kristen and matt wanted to join too.. rad.
met up at nytro and rolled up to o'side bike path, almost got killed on 76 bike path, old river rd, camino del ray, 395, deer springs, pmar airport, coast, home. matt and kristen dropped off at 4 hours and beth and I got a bonus hour... in the SUN!
super mellow ride and just logging the miles.
met up at nytro and rolled up to o'side bike path, almost got killed on 76 bike path, old river rd, camino del ray, 395, deer springs, pmar airport, coast, home. matt and kristen dropped off at 4 hours and beth and I got a bonus hour... in the SUN!
super mellow ride and just logging the miles.
1 PM
Running tempo (Tempo - L2 t-run) 1:00:00 [3] 8.3 mi (7:14 / mi) +303ft 6:59 / mi
ahr:150 max:170 shoes: Nike Vomero 5 - 3
this didn't have to be done off the bike but i wanted to knock it out before the rain and I lost motivation. plan was for a 5k tempo effort but wasn't really feeling it so i compromised.
warmed up ez 2 miles and then ran steady miles 3-7 and felt progressively. after mile 7 just jogged it out to get to an hour.
work... done!
warmed up ez 2 miles and then ran steady miles 3-7 and felt progressively. after mile 7 just jogged it out to get to an hour.
work... done!
Friday Feb 18, 2011 #
6 AM
Cycling-Road (Endurance - R1) 3:05:35 [3] 47.1 mi (15.2 mph) +2605ft
ahr:124 max:157 slept:7.5
another early morning on the road trying to beat the rain. met up with dirk in cardiff and we decided to head for mt soledad. mellow riding and good talking.. learning a lot! kept it mellow on the climb and just logged the miles.
avg/max PWR: 151/481
norm PWR: 159
kj: 1642
avg/max PWR: 151/481
norm PWR: 159
kj: 1642
10 AM
Running (Endurance - L1) 32:35 [3] +434ft
ahr:151 max:167 shoes: Nike Vomero 5 - 3
t-run after knocking out some work emails. rand the 4+ mile loop in the ranch reverse... harder that way.
sluggish at the start and stomach was off... "pit stop" 2 miles and then felt much better! just cruising.
sluggish at the start and stomach was off... "pit stop" 2 miles and then felt much better! just cruising.
1 PM
Swimming (Recovery - S1) 40:00 [2]
went into the office for a bit and then the bossman told us to take off and enjoy a 3.5 day weekend! stoked!
hit the ymca, heater finally fixed, on the way home. just a mellow recovery swim.
2200 scy
300 swim
300 pull
300 kick
300 drill
12x25 fast
500 pull w/ paddles
2 x 100 paddles & fins
hit the ymca, heater finally fixed, on the way home. just a mellow recovery swim.
2200 scy
300 swim
300 pull
300 kick
300 drill
12x25 fast
500 pull w/ paddles
2 x 100 paddles & fins
Thursday Feb 17, 2011 #
Note
slept:8.0
915-515. taking advantage of a clear day... hitting the bike early & RU this afternoon.
6 AM
Cycling-Road (Endurance - R1) 2:45:17 [3] 43.1 mi (15.6 mph) +3432ft
ahr:129 max:160
stoked to get this in with all the rain on the the way. on it early... earliest i have been on the road in a while.
Just a mellow, endurance paced ride. headed out and climbed double peak and then did the swamis loop and home before 9. perfect.
work my face off time....
avg/max PWR: 168/525
norm PWR: 183
kJ: 1454
Just a mellow, endurance paced ride. headed out and climbed double peak and then did the swamis loop and home before 9. perfect.
work my face off time....
avg/max PWR: 168/525
norm PWR: 183
kJ: 1454
1 PM
Swimming (Power/Speed - S3) 50:00 [3] 1.7 mi (29:25 / mi)
heater is still broken at YMCA so headed to the boys & girls club. killer outdoor pools & warm. stoked.
3000 scy
1000 swim
4 x 150 (k,dr,sw)
10 x 50 fast
4 x 125 mod pull w/ paddles
400 cruise pull w/ paddles
3000 scy
1000 swim
4 x 150 (k,dr,sw)
10 x 50 fast
4 x 125 mod pull w/ paddles
400 cruise pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [3]
good work. solid session today. total body and a lot of core.
Wednesday Feb 16, 2011 #
Note
slept:9.5 weight:136lbs
9-630. rainy day... good for sleeping in. trainer sesh & run... indoor fun!
8 AM
Cycling-Road intervals (Power - R3) 1:35:13 [4] 27.34 mi (17.2 mph)
ahr:140 max:166
R3
Power
4 x 12/12 (shortened to 8 mins rest)
165+/3; 280 to 320 watts
60
Trainer sesh! first one, and longest one, in a very long time... and first ride with new power tap. good for motivation.
solid intervals and worked hard... sweating my face. avg watts per interval were right around 230 which i think is good for indoors. usually much high outside & climbing. quality work, but mind numbing.
#1 - 12:00, avg HR: 155, avg PWR: 232
#2 - 12:01, avg HR: 156, avg PWR: 221
#1 - 12:00, avg HR: 159, avg PWR: 231
#1 - 12:00, avg HR: 158, avg PWR: 231
kj: 918
avg/max power: 168/436
norm power: 197
Power
4 x 12/12 (shortened to 8 mins rest)
165+/3; 280 to 320 watts
60
Trainer sesh! first one, and longest one, in a very long time... and first ride with new power tap. good for motivation.
solid intervals and worked hard... sweating my face. avg watts per interval were right around 230 which i think is good for indoors. usually much high outside & climbing. quality work, but mind numbing.
#1 - 12:00, avg HR: 155, avg PWR: 232
#2 - 12:01, avg HR: 156, avg PWR: 221
#1 - 12:00, avg HR: 159, avg PWR: 231
#1 - 12:00, avg HR: 158, avg PWR: 231
kj: 918
avg/max power: 168/436
norm power: 197
3 PM
Running (Speed - L3) 1:05:43 [4] 8.91 mi (7:23 / mi)
ahr:155 max:179 shoes: Nike Vomero 5 - 3
L3
Speed
2 x 1000 @ 3:40/R 5'
8 x 200 Playful fast
finally a break in the rain and got after it. felt good, stomach a little jacked from eating all day but legs were good. didn't hit the track. just ran the intervals fartlek style. down to seaside and back. started raining right when i got home... good timing.
Speed
2 x 1000 @ 3:40/R 5'
8 x 200 Playful fast
finally a break in the rain and got after it. felt good, stomach a little jacked from eating all day but legs were good. didn't hit the track. just ran the intervals fartlek style. down to seaside and back. started raining right when i got home... good timing.
Tuesday Feb 15, 2011 #
Note
slept:8.0
845-450. up w/o alarm and feeling rested. ate my face off yesterday.... need gain a couple lbs back.
6 AM
Swimming (Masters - Recovery) 35:00 [3] 1.7 mi (20:35 / mi)
pool heater broken. nightmare. went back home and got wetsuit. cut the set short... over my wetsuit. old and too small and was getting hot... but amazed how much faster i was swimming with WAY less effort.
2000 scy
4 x 50 kick
8 x 50 swim
6 x 100 b+5
4 x 200 b
2000 scy
4 x 50 kick
8 x 50 swim
6 x 100 b+5
4 x 200 b
7 AM
Running (Active Recovery - L1) 35:12 [2] 4.22 mi (8:21 / mi) +378ft 7:41 / mi
shoes: Nike Vomero 5 - 3
jumped out of the pool and knocked out an EZ jog in the ranch. ran in kristen and we jogged a couple miles together. super mellow, but the legs are feeling good after race. only have mild tightness in calves. nothing major.
Monday Feb 14, 2011 #
Note
slept:8.5 weight:137lbs
good sleep and up early to knock out some work before spinning with bryan. the next couple of days should be pretty mellow before another onslaught begins.
8 AM
Cycling-Road (Active Recovery - R1) 1:40:51 [2] 23.3 mi (13.9 mph) +1165ft
ahr:110 max:150
super ez recovery spin with bryan this morning. ate breakkie before but was starving the whole time. good to spin the legs out and chat.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [2]
Recovery sesh at RU. Long and EZ. a lot of stretching/recovery exercises. just what i needed. feeling skinny and pretty tired after the weekend. need to eat my face off the next couple of days. too early to be at race weight!
Sunday Feb 13, 2011 #
6 AM
Running warm up/down (w) 26:14 [2] 2.84 mi (9:14 / mi) +70ft 9:02 / mi
ahr:135 max:153 slept:8.0 shoes: Nike Lunar Elite+ 2
EZ warm up run to the race with beth & slamo. probably not the best warm up. length was good but should do more strides/accelerations at race pace to get HR up into the "race" zone.
7 AM
Running race (RACE!) 1:15:02 [5] 13.25 mi (5:40 / mi) +493ft 5:28 / mi
ahr:179 max:190 shoes: Nike Lunar Elite+ 2
pretty happy with race. course was a bit long, ran solo for 95% of the race, tons of turns, and a lot of false flat.
not having any body to run/race with was probably the hardest part. the 2 guys that beat laid it down and after a couple of miles i was in no mans land. i felt like i was doing a solo tempo run or something... not racing.
tried to keep the pace steady and am glad that I can wing a 1:15 on a "slow" course and after a BIG week/weekend of training. didn't feel totally smashed when it was over.
good times.
not having any body to run/race with was probably the hardest part. the 2 guys that beat laid it down and after a couple of miles i was in no mans land. i felt like i was doing a solo tempo run or something... not racing.
tried to keep the pace steady and am glad that I can wing a 1:15 on a "slow" course and after a BIG week/weekend of training. didn't feel totally smashed when it was over.
good times.
9 AM
Running warm up/down (cool down) 19:03 [2] 2.01 mi (9:29 / mi) +48ft 9:16 / mi
shoes: Nike Lunar Elite+ 2
post race death march. after eating a bunch of oranges and hanging out jogged back to hotel. a bit of side stich, but better than not doing anything.
2 PM
Cycling-Road (Active Recovery - R1) 1:21:27 [2] 19.22 mi (14.2 mph) +509ft
Ez spin after getting home. up to starbucks and back with beth. much needed. legs were getting a little twitchy on the way home... felt like i could lock up at any minute. getting the blood flowing and super easy. great ending to the week.
Saturday Feb 12, 2011 #
6 AM
Cycling-Road (Endurance - R1) 5:29:00 [3] 103.0 mi (18.8 mph) +3310ft
ahr:143 max:180 slept:8.0
good times. rolled out early with beth and slam for coffee and them met up with crew to hit the course. really mellow first hour and then slater rode with the "race for while and were leading them out.
decided at the second aid station to let them go and stop. good idea.
road steady and then got caught with another race until the 56 mile point and then we did more work and then steady the rest of the ride. good day on the bike and ez.
decided at the second aid station to let them go and stop. good idea.
road steady and then got caught with another race until the 56 mile point and then we did more work and then steady the rest of the ride. good day on the bike and ez.
1 PM
Running (Endurance - L1) 30:00 [3] 3.9 mi (7:42 / mi)
shoes: Nike Lunar Elite+ 2
T-run with slater. just cruising, not fast, being smart, but feeling pretty good. love running in the heat. nice and loose.
2 PM
Swimming (Recovery - S1) 20:00 [1] 0.7 mi (28:34 / mi)
stoked to make it to the pool be for they closed. pure recovery. good for the body... ready to kill it tomorrow.
1200 scy
500 swim
500 pull
200 mixed
1200 scy
500 swim
500 pull
200 mixed
Friday Feb 11, 2011 #
Note
slept:8.5
9-530. a little extra sleep and a mellow day. looking forward to a fun weekend in PS.
6 AM
Cycling-Road (Active Recovery - R1) 1:33:47 [2] 25.1 mi (16.1 mph) +594ft
ahr:124 max:153
Ez spin first thing this morning. glad I knocked this out. legs were definitely feeling the hard track work yesterday. just loosening the legs. nice morning... clear and cool.
8 AM
Running (Active Recovery - L1) 34:10 [2] 4.23 mi (8:05 / mi) +393ft 7:25 / mi
ahr:144 max:162 shoes: Nike Vomero 5 - 3
T-run. more mellow miles. standard short loop in encinitas ranch.
1 PM
Swimming (S3 - Speed) 50:00 [3] 1.7 mi (29:25 / mi)
hit the Y at 1. good workout. short fast stuff.
300 swim
300 pull
300 kick
300 (4x75) drill
12 x 25 fast
10 x 50
- odd - 25 head up free/25 free
- even - 50 fast
8 x 125 pull w/ paddles as
1 - 25 fast, 100 mod
2 - 50 fast, 75 mod
3 - 75 fast, 50 mod
4 - 100 fast, 25 mod
5 - 100 fast, 25 mod
6 - 75 fast, 50 mod
7 - 50 fast, 75 mod
8 - 25 fast, 100 mod
300 swim
300 pull
300 kick
300 (4x75) drill
12 x 25 fast
10 x 50
- odd - 25 head up free/25 free
- even - 50 fast
8 x 125 pull w/ paddles as
1 - 25 fast, 100 mod
2 - 50 fast, 75 mod
3 - 75 fast, 50 mod
4 - 100 fast, 25 mod
5 - 100 fast, 25 mod
6 - 75 fast, 50 mod
7 - 50 fast, 75 mod
8 - 25 fast, 100 mod
Thursday Feb 10, 2011 #
Note
slept:8.0
9-5... again. routine. good.
7 AM
Running intervals (Intervals - L3) 1:09:21 [5] 9.63 mi (7:12 / mi) +286ft 7:00 / mi
ahr:150 max:190 shoes: Nike Lunar Elite+ 2
L3 AM
Intervals
2 x 1000 @ 3:20/R 5'
6 x 400 @ 1:13/R2'
first track sesh in a LONG time. I think the last one I did was with beth some time before Steelhead last summer.
drove to torrey pines country club and jogged to UCSD track. once at track ran 2 laps of strides and straights and EZ jogging turns. same warm up I used to do running with the Kloz crew a couple of years ago. good warm up and then got to work.
2 x 1000 @ 3:20/R 5'
#1 - 3:22 (5:15 avg pace), avg/max HR: 177/187
#2 - 3:16 (5:05 avg pace), avg/max HR: 180/189
6 x 400 @ 1:13/R2'
#1 - 1:16 (4:56 avg pace), avg/max HR: 170/183
#2 - 1:13 (4:42 avg pace), avg/max HR: 177/188
#3 - 1:13 (4:41 avg pace), avg/max HR: 174/189
#4 - 1:13 (4:44 avg pace), avg/max HR: 175/188
#5 - 1:13 (4:39 avg pace), avg/max HR: 175/188
#6 - 1:13 (4:37 avg pace), avg/max HR: 176/190
since it was the track session in a while it took my the first interval of each set to get dialed in. the descending avg pace on the 400's is good. the first couple i was either going out to slow or fast and had to catch up or back off. last couple were more consistent.
cool down was ez jog back to truck right after last interval.
this workout definitely broke me off... hard running. recovery in full effect. ultragen in truck on way home, then arnica gel on the legs, & recovery tights.
good early season baseline. will interested to see the paces and drop (hopefully) over the course of the year and see what happens with the HR. Would be stoked to get down to 3:15 1000's and 1:10 400's.
Intervals
2 x 1000 @ 3:20/R 5'
6 x 400 @ 1:13/R2'
first track sesh in a LONG time. I think the last one I did was with beth some time before Steelhead last summer.
drove to torrey pines country club and jogged to UCSD track. once at track ran 2 laps of strides and straights and EZ jogging turns. same warm up I used to do running with the Kloz crew a couple of years ago. good warm up and then got to work.
2 x 1000 @ 3:20/R 5'
#1 - 3:22 (5:15 avg pace), avg/max HR: 177/187
#2 - 3:16 (5:05 avg pace), avg/max HR: 180/189
6 x 400 @ 1:13/R2'
#1 - 1:16 (4:56 avg pace), avg/max HR: 170/183
#2 - 1:13 (4:42 avg pace), avg/max HR: 177/188
#3 - 1:13 (4:41 avg pace), avg/max HR: 174/189
#4 - 1:13 (4:44 avg pace), avg/max HR: 175/188
#5 - 1:13 (4:39 avg pace), avg/max HR: 175/188
#6 - 1:13 (4:37 avg pace), avg/max HR: 176/190
since it was the track session in a while it took my the first interval of each set to get dialed in. the descending avg pace on the 400's is good. the first couple i was either going out to slow or fast and had to catch up or back off. last couple were more consistent.
cool down was ez jog back to truck right after last interval.
this workout definitely broke me off... hard running. recovery in full effect. ultragen in truck on way home, then arnica gel on the legs, & recovery tights.
good early season baseline. will interested to see the paces and drop (hopefully) over the course of the year and see what happens with the HR. Would be stoked to get down to 3:15 1000's and 1:10 400's.
1 PM
Swimming (Recovery - S1) 35:00 [3] 1.25 mi (28:00 / mi)
killer lunch break swim. got in the pool right at 1 as masters was ending. wasn't sure what I was going to do other than just cruise. tom, masters coach, asked me what I was going to do and I told him probably just an ez 2000 and he suggested 2 x 1000 on 30 seconds rest... so that's what I did.
2200 scy
2 x 1000
#1 as
500 ez
25 hard, 25 ez
50 hard, 50 ez
75 hard, 75 ez
100 hard, 100 ez
#2 pull w/ paddles as
25 hard, 25 ez
50 hard, 50 ez
75 hard, 75 ez
100 hard, 100 ez
100 hard, 100 ez
75 hard, 75 ez
50 hard, 50 ez
25 hard, 25 ez
200 kick
2200 scy
2 x 1000
#1 as
500 ez
25 hard, 25 ez
50 hard, 50 ez
75 hard, 75 ez
100 hard, 100 ez
#2 pull w/ paddles as
25 hard, 25 ez
50 hard, 50 ez
75 hard, 75 ez
100 hard, 100 ez
100 hard, 100 ez
75 hard, 75 ez
50 hard, 50 ez
25 hard, 25 ez
200 kick
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
good sesh and not too hard. we are kind of transitioning into a different phase of strength work. not as heavy but a lot more stability. hops, jumps, single leg stuff. it's rad.
Wednesday Feb 9, 2011 #
Note
slept:8.0 weight:137.5lbs
9-5. up at 5 w//o alarm. knocking out my workouts first thing this morning... then work is going to smash me!
6 AM
Swimming (Masters) 1:05:00 [3] 2.05 mi (31:43 / mi)
not the best day in the pool. didn't feel great but got through it. made all the intervals with tons of rest in between but didn't feel ez or fast.
3600 scy
200 swim
200 kick
200 drill
5 x 100, 2 x 200
2 x 200, 5 x 100
4 x 50 kick
pull w/ paddles:
400
300
200
100
3600 scy
200 swim
200 kick
200 drill
5 x 100, 2 x 200
2 x 200, 5 x 100
4 x 50 kick
pull w/ paddles:
400
300
200
100
8 AM
Cycling-Road hills (Power - R4) 2:22:38 [4] 38.41 mi (16.2 mph) +2713ft
ahr:128 max:175
R4
Power
4 x 6 min / 9 min
320 - 350 / 170
60 / 90
good session after swim, some emails, and food. rolled down to Torrey Pines and got to work. I wanted to build into the intervals and descend the set. mission accomplished. felt strong, and fast. good day on the bike.
4 big gear climbs all at 60 rpms.
#1 - 7:14
#2 - 6:56
#3 - 6:36
#4 - 6:30
ran into dirk while descending after my last interval and climbed hafway back up with him. stoked to see him out there doing work... he was knocking 6 repeats! Curised home after... and it was getting windy... stoked be getting off the bike.
Power
4 x 6 min / 9 min
320 - 350 / 170
60 / 90
good session after swim, some emails, and food. rolled down to Torrey Pines and got to work. I wanted to build into the intervals and descend the set. mission accomplished. felt strong, and fast. good day on the bike.
4 big gear climbs all at 60 rpms.
#1 - 7:14
#2 - 6:56
#3 - 6:36
#4 - 6:30
ran into dirk while descending after my last interval and climbed hafway back up with him. stoked to see him out there doing work... he was knocking 6 repeats! Curised home after... and it was getting windy... stoked be getting off the bike.
10 AM
Running (Endurance - L1) 30:17 [3] 4.01 mi (7:33 / mi) +196ft 7:13 / mi
ahr:151 max:170 shoes: Nike Vomero 5 - 3
T-run.
felt good from the first step and just kept mellow... HR around 150. it went up a bit on a couple of the climbs and into a major headwind coming home. had to back off pace to keep the HR down. good t-run. looking forward to many more in the near future.
felt good from the first step and just kept mellow... HR around 150. it went up a bit on a couple of the climbs and into a major headwind coming home. had to back off pace to keep the HR down. good t-run. looking forward to many more in the near future.
Tuesday Feb 8, 2011 #
6 AM
Swimming (Masters) 1:12:00 [3] 2.27 mi (31:43 / mi)
solid session and stoked to be done for the day. pretty slack interval, but logging the yards.
4000 scy
200 swim
200 kick
200 drill
4 x 150 (k, dr, sw)
6 x 200
12 x 100 (7-12 pull w/paddles)
400 pull w/paddles
4000 scy
200 swim
200 kick
200 drill
4 x 150 (k, dr, sw)
6 x 200
12 x 100 (7-12 pull w/paddles)
400 pull w/paddles
Monday Feb 7, 2011 #
Note
slept:9.5
930-6. got a call for work right before bed and another at 1030... nothing major.. back to bed.
super fun and the super bowl party.. tons of good food! FEED the MACHINE!
super fun and the super bowl party.. tons of good food! FEED the MACHINE!
7 AM
Running (Endurance - L1) 1:23:11 [3] 11.25 mi (7:24 / mi) +941ft 6:51 / mi
ahr:151 max:171 shoes: Nike Vomero 5 - 3
L1 AM
Endurance
1:15
< 165
6:40 - 7:20
such a rad run!!! felt awesome the whole time, started off mellow, and got stronger throughout. really surprised after the big weekend of training and harder run yesterday afternoon.
run went a little long, but no worries. had a killer route in my head through encinitas ranch and was just watching HR and pace... actually felt better than yesterday.
good pace with all the climbing. wanted to start really ripping it at around 9 miles but just stayed with the pace/HR plan. could have kept going for a lot longer.
just over 20 miles running in the past 24 hours and feel great. good progress.
Endurance
1:15
< 165
6:40 - 7:20
such a rad run!!! felt awesome the whole time, started off mellow, and got stronger throughout. really surprised after the big weekend of training and harder run yesterday afternoon.
run went a little long, but no worries. had a killer route in my head through encinitas ranch and was just watching HR and pace... actually felt better than yesterday.
good pace with all the climbing. wanted to start really ripping it at around 9 miles but just stayed with the pace/HR plan. could have kept going for a lot longer.
just over 20 miles running in the past 24 hours and feel great. good progress.
1 PM
Swimming (Active Recovery) 33:00 [2] 1.37 mi (24:05 / mi)
mellow lunch swim. hit the pool after a bunch of UC config. needed a break. super ez and warm!
2000 scy
300 swim
300 pull
4 x 150 (k, dr, sw)
3 x 100 (sub head up free for butterfly)
500 pull w/ paddles
2000 scy
300 swim
300 pull
4 x 150 (k, dr, sw)
3 x 100 (sub head up free for butterfly)
500 pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
solid sesh and most of the crew was there. worked with beth. last two rounds were timed (1 min @ ea station). makes it way tougher!
no slacking!
no slacking!
Sunday Feb 6, 2011 #
Note
slept:8.0 weight:138lbs
930-530. wanted to sleep more but was wide awake at 530 and feeling rested... so i got up and started our taxes! good times!
7 AM
Cycling-Road (Endurance - R1) 4:51:00 [3] 83.6 mi (17.2 mph) +2470ft
ahr:128 max:166
solid aerobic day on the bike. rolled out early and met up with trevor in the fog/drizzle... not fun. then met up with beth, bryan, and dirk. rolled up to san clemente and back. all mellow/steady. kept everything in check all day.
1 PM
Running tempo (Endurance - L1) 1:03:00 [3] 8.87 mi (7:06 / mi) +319ft 6:52 / mi
ahr:157 max:170 shoes: Nike Vomero 5 - 3
L1
Endurance
1:00
< 165
6:40 - 7:20
T-run with beth, brandon, and Trevor. solid pace and followed the plan exactly. stoked to have everybody out there to push me a bit, but still held back when the pace got a little quick on the way back. fun to run harder/faster. just getting started.
Endurance
1:00
< 165
6:40 - 7:20
T-run with beth, brandon, and Trevor. solid pace and followed the plan exactly. stoked to have everybody out there to push me a bit, but still held back when the pace got a little quick on the way back. fun to run harder/faster. just getting started.
Saturday Feb 5, 2011 #
Note
slept:8.5
930-6. could have kept sleeping.... needing a big sleep. maybe tonight. 10 hours!
7 AM
Swimming (Masters) 1:15:00 [3] 2.39 mi (31:23 / mi)
saturday masters. good swim. felt really good all day and after reading the article below last night my attitude has changed a bit. i am not sure I can get much faster but i know i can become more efficient. time to start logging some more miles in the water... and looking forward to it for once.
http://www.endurancecorner.com/Kevin_Purcell/ironm...
4200 scy
200 swim
200 kick
200 drill
300 b+5
12 x 25 b-5
300 b+5
6 x 50 b-5
300 b+5
4 x 75 b-5
300 b+5
3 x 100 b-5
300 b+5
2 x 150 b-5
300 b+5
300 b-5
http://www.endurancecorner.com/Kevin_Purcell/ironm...
4200 scy
200 swim
200 kick
200 drill
300 b+5
12 x 25 b-5
300 b+5
6 x 50 b-5
300 b+5
4 x 75 b-5
300 b+5
3 x 100 b-5
300 b+5
2 x 150 b-5
300 b+5
300 b-5
9 AM
Cycling-Road (Endurance - R1) 4:01:00 [3] 67.5 mi (16.8 mph) +3615ft
ahr:138 max:178
super fun ride and killer route. perfect for four hours. rolled out with beth, dirk, julie, & john right after swim.
good climbing and another rad day. nice to just knock out 4 hours and it was pretty mellow all day and some solid efforts on the climbs.
http://www.gmap-pedometer.com/?r=4268057
good climbing and another rad day. nice to just knock out 4 hours and it was pretty mellow all day and some solid efforts on the climbs.
http://www.gmap-pedometer.com/?r=4268057
Friday Feb 4, 2011 #
6 AM
Cycling-Road intervals (Tempo - R2 ) 2:09:00 [4] 35.0 mi (16.3 mph) +1913ft
ahr:133 max:170 slept:8.0
R2
Tempo
2 x 10/10 min
260 Watts / 170 HR
75 / 90
cold morning on the bike! had thoughts of heading into elfin forrest to do the 2 x 10 but decided not to because it would colder back there. instead cruise to torrey pines and did the intervals up the climb and continued on the flat after the peak. good choice.
just sat at 75 rpms working hard. hard to HR up due cold but effort was there.
Tempo
2 x 10/10 min
260 Watts / 170 HR
75 / 90
cold morning on the bike! had thoughts of heading into elfin forrest to do the 2 x 10 but decided not to because it would colder back there. instead cruise to torrey pines and did the intervals up the climb and continued on the flat after the peak. good choice.
just sat at 75 rpms working hard. hard to HR up due cold but effort was there.
5 PM
Swimming (Active Recovery) 40:00 [2] 1.2 mi (33:20 / mi)
mellow swim after a long day at work. got the pool just in time and got our own lane. such a good swim... all mellow and just feeling nice and loose. good ending to the work week... might need to make this a regular thing. feel awesome right now... and ready for the weekend.
2100 scy
300 swim
2 x 150 (head up free, free, back, free, breast, free by 25)
6 x 50 kick
8 x 75 (kick, drill, swim)
600 pull w/ paddles
2100 scy
300 swim
2 x 150 (head up free, free, back, free, breast, free by 25)
6 x 50 kick
8 x 75 (kick, drill, swim)
600 pull w/ paddles
Thursday Feb 3, 2011 #
Note
slept:8.0 weight:137.6lbs
9-5. going to bed at 830 has now become the norm... love it. grandpa is alive.
the long distance training is getting to me... weight is dropping.
good info. recovery info
the long distance training is getting to me... weight is dropping.
good info. recovery info
6 AM
Swimming (Masters) 1:10:00 [3] 2.13 mi (32:52 / mi)
backing it up... and feeling good in the water.
3750 scy
400 swim
200 kick
8 x 75 (k,dr,sw)
6 x 100
6 x 50
6 x 25
pull w/ paddles:
8 x 100
8 x 50
8 x 25
100 c/d
3750 scy
400 swim
200 kick
8 x 75 (k,dr,sw)
6 x 100
6 x 50
6 x 25
pull w/ paddles:
8 x 100
8 x 50
8 x 25
100 c/d
11 AM
Running hills (HIll Repeats - L4) 1:09:04 [3] 9.01 mi (7:40 / mi) +1341ft 6:43 / mi
shoes: Nike Vomero 5 - 3
L3 AM
Hill Repeats
2 x 1000 @ 3:20 /R 5'
8 x 200/R2'
awesome. still kind of had a chill from the morning swim but warmed up quickly.
15 min warm up then knocked the 1000's (3:20 ints) over rolling terrain heading back to "the hill" in encinitas ranch.
i was feeling really good on the hill repeats.
8 x 30 seconds (200's) up hill on the 2 min. solid on each one, no fade.
running is feeling better and better. that added volume & frequency over the past few makes has made a huge difference.
Hill Repeats
2 x 1000 @ 3:20 /R 5'
8 x 200/R2'
awesome. still kind of had a chill from the morning swim but warmed up quickly.
15 min warm up then knocked the 1000's (3:20 ints) over rolling terrain heading back to "the hill" in encinitas ranch.
i was feeling really good on the hill repeats.
8 x 30 seconds (200's) up hill on the 2 min. solid on each one, no fade.
running is feeling better and better. that added volume & frequency over the past few makes has made a huge difference.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
doing work! a lot of legs today and feeling good.
Wednesday Feb 2, 2011 #
Note
slept:7.5
930-5. back home.
6 AM
Swimming (Masters) 1:10:00 [3] 2.16 mi (32:25 / mi)
good swim this morning, glad i got up and knocked it out. rolled through all the sets in intervals.
3800 scy
200 swim
200 kick
200 drill
4 x 50 kick
20 x 25
500
10 x 50
500
5 x 100 pull w/paddles
500 pull w/paddes
3800 scy
200 swim
200 kick
200 drill
4 x 50 kick
20 x 25
500
10 x 50
500
5 x 100 pull w/paddles
500 pull w/paddes
8 AM
Cycling-Road (Power - R4) 2:20:00 [4] 36.5 mi (15.6 mph) +2600ft
R4
Power
2 x (8 x 45 sec / 2 min) 10 between Sets
NO HR Applicable. MAX Effort
75 / 90
HRM battery died... good thing it wasn't "applicable"
not an EZ ride session! these are the kind of workouts that don't look hard on paper but after the first interval I know it's going to kick my ass.
hit the road after cramming some food in my mouth and getting some emails out. I was still cold from the swim and took forever to warm up.
frist couple of intervals were rough, struggling.... but it got better through out the first round, and the second set was better but still hard.
EZ spinning before, in between, and after intervals. stoked to have this one done before a 3 back to back meetings....
Power
2 x (8 x 45 sec / 2 min) 10 between Sets
NO HR Applicable. MAX Effort
75 / 90
HRM battery died... good thing it wasn't "applicable"
not an EZ ride session! these are the kind of workouts that don't look hard on paper but after the first interval I know it's going to kick my ass.
hit the road after cramming some food in my mouth and getting some emails out. I was still cold from the swim and took forever to warm up.
frist couple of intervals were rough, struggling.... but it got better through out the first round, and the second set was better but still hard.
EZ spinning before, in between, and after intervals. stoked to have this one done before a 3 back to back meetings....
Tuesday Feb 1, 2011 #
Note
slept:7.0
1030-530. finally got to the hotel around 10 and pretty much straight to bed. long day today and back home tonight!
6 AM
Running (Endurance - L1) 1:05:13 [3] 8.05 mi (8:06 / mi) +1185ft 7:07 / mi
ahr:141 max:170 shoes: Nike Vomero 5 - 3
rad run through "the preserve", hilly! 75% on roads through a neighborhood... and then found the trail head when the sun came out! so sick. flowing singletrack. could have run all day but had to get back.
legs were good.
legs were good.