Training Log Archive: Grandpa JamesonIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
Note
slept:7.0
finally got home from LA around 930 and then had some more work to finish... got it done! next two days should be mellow. ready to train.
7 AM
Swimming (Pull Sets) 1:10:00 [3] 2.72 mi (25:44 / mi)
it took me a while to get going in the pool today. that last couple of days wiped me out....
4000 scy
200 swim
200 pull
200 kick
200 drill
5 x 100 pull w/ paddles & band
500 pull w/ paddles
4 x 100 pull w/ paddles & band
400 pull w/ paddles
3 x 100 pull w/ paddles & band
300 pull w/ paddles
2 x 100 pull w/ paddles & band
200 pull w/ paddles
1 x 100 pull w/ paddles & band
100 pull w/ paddles
4 x 50 kick/cooldown
4000 scy
200 swim
200 pull
200 kick
200 drill
5 x 100 pull w/ paddles & band
500 pull w/ paddles
4 x 100 pull w/ paddles & band
400 pull w/ paddles
3 x 100 pull w/ paddles & band
300 pull w/ paddles
2 x 100 pull w/ paddles & band
200 pull w/ paddles
1 x 100 pull w/ paddles & band
100 pull w/ paddles
4 x 50 kick/cooldown
11 AM
Cycling-Road (Endurance - RE) 2:27:08 [3] 41.0 mi (16.7 mph) +2320ft
ahr:140 max:169
Late morning ride with Trevor. Just rode the swamis loop, no intervals. It took me a while to break out of the sluggishness but was feeling really good towards end of the ride.
2 PM
Running (BRICK RUN) 43:41 [3] 6.3 mi (6:56 / mi) +264ft 6:40 / mi
shoes: Zoot Ultra Otec
T-run... nice out hot out. out and back down to cardiff.
built into the run for the first 5 miles and then backed off and jogged home. good run.
built into the run for the first 5 miles and then backed off and jogged home. good run.
Wednesday Jun 29, 2011 #
Note
slept:8.0 (rest day)
good times in LA with my sister. killer food & beers and mega sleep. could have slept a lot more. heading back Alhambra and then home tonight and back to normal.
may run later if i get home at a reasonable hour.
may run later if i get home at a reasonable hour.
Tuesday Jun 28, 2011 #
Note
slept:6.25
long ass day yesterday. got home from LA around 1145. gotta head back up today. got a lot accomplished and am starting to see the light on this project... so STOKED.
pretty good sleep but up with out alarm. going to need big sleep this week/weekend to make up for these next couple of days.
pretty good sleep but up with out alarm. going to need big sleep this week/weekend to make up for these next couple of days.
7 AM
Cycling-Road hills (Endurance - RE) 2:20:00 [3] 33.53 mi (14.4 mph) +4255ft
ahr:141 max:173
rolled out with out too much of plan. i told dirk to not worry about training plan until after this wednesday and this cutover is behind me. just headed out to San Elijo for some steady climbing, nothing too hard.
2 times up and over (San Elijo/Twin Oaks) and the up double peak. felt good on the bike and just stoked be able to knock this out before heading back up to LA.
Entire workout:
avg/max/norm PWR: 182/404/201
kj: 1376
2 times up and over (San Elijo/Twin Oaks) and the up double peak. felt good on the bike and just stoked be able to knock this out before heading back up to LA.
Entire workout:
avg/max/norm PWR: 182/404/201
kj: 1376
10 AM
Running (BRICK RUN) 33:32 [3] 4.25 mi (7:53 / mi) +451ft 7:10 / mi
shoes: Zoot Ultra Kalani 2
hilly loop in encinitas ranch. quick and to the point. stoked with how i am feeling running off the bike... like the added frequency.
Monday Jun 27, 2011 #
5 AM
Cycling-Road (Active Recovery) 1:42:31 [3] 27.7 mi (16.2 mph) +1332ft
ahr:129 max:152 slept:7.0
Rolling at 530. Quick recovery spin before heading to LA. Legs felt good... wish I would have had time to ride longer....
just doing what I can for the next 3 days.
just doing what I can for the next 3 days.
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.
Sunday Jun 19, 2011 #
Note
slept:8.0 weight:140lbs
more good sleep and first time on the scale since texas... can't believe I have only gained 2lbs with all the beers!
8 AM
Running intervals (LT) 1:39:18 [4] 13.33 mi (7:27 / mi) +1188ft 6:52 / mi
ahr:158 max:183 shoes: Zoot Ultra Otec
met up the bryan this morning at fletcher's cove and through SE lagoon to and around san dieguito park. smashed the intervals an ran HARD! good to have bryan out there to push me.
LT
20 - 20 - 5 - 15 - 4 -10 - 2 - 5 - 20
<150 - 175 - 145 - 175 - 145 - 175 - 145 - 175 - <150
LT
20 - 20 - 5 - 15 - 4 -10 - 2 - 5 - 20
<150 - 175 - 145 - 175 - 145 - 175 - 145 - 175 - <150
10 AM
Cycling-Road (Active Recovery) 1:16:41 [2] 20.4 mi (16.0 mph) +574ft
super mellow recovery ride with bryan right after run. up to carlsbad and back and then coffee after.
legs were pretty smashed after run and the ride really helped.
legs were pretty smashed after run and the ride really helped.
Saturday Jun 18, 2011 #
7 AM
Swimming (Masters) 1:20:00 [3] 2.53 mi (31:37 / mi)
slept:8.0
solid swim to start the day... felt really good in the water.
4450 scy
300 swim
200 kick
4 x 75 (head up middle 25)
5 x 100
3 x 200
500
3 x 200
5 x 100
4 x 50 kick
500 pull w/ paddles
250 pull w/ paddes
4450 scy
300 swim
200 kick
4 x 75 (head up middle 25)
5 x 100
3 x 200
500
3 x 200
5 x 100
4 x 50 kick
500 pull w/ paddles
250 pull w/ paddes
10 AM
Cycling-Road intervals (RLT) 3:32:45 [4] 56.1 mi (15.8 mph) +4865ft
ahr:145 max:184
liking the new schedule... home for breakkie after swim and no rush getting out the door. perfect day out... sunday and warm. beth and I headed out to san elijo to knock out intervals and then cruised through elfin/del dios/coast/home. good day on the bike...
RLT
20 - [4x10/5] - 60
<150 - 270 - <200
- climbs/intervals were a bit short due to harder riding... good sign.
#1 - 8:44 (San Elijo)
avg/max/norm PWR: 284/364/282
avg/max HR: 170/179
#2 - 9:34 (Twin Oaks)
avg/max/norm PWR: 289/348/287
avg/max HR: 174/181
#3 - 8:53 (San Elijo)
avg/max/norm PWR: 268/367/277
avg/max HR: 168/181
#4 - 9:33 (Twin Oaks)
avg/max/norm PWR: 289/372/287
avg/max HR: 175/184
Entire Workout:
avg/max/norm PWR: 172/400/202
kj: 2103
RLT
20 - [4x10/5] - 60
<150 - 270 - <200
- climbs/intervals were a bit short due to harder riding... good sign.
#1 - 8:44 (San Elijo)
avg/max/norm PWR: 284/364/282
avg/max HR: 170/179
#2 - 9:34 (Twin Oaks)
avg/max/norm PWR: 289/348/287
avg/max HR: 174/181
#3 - 8:53 (San Elijo)
avg/max/norm PWR: 268/367/277
avg/max HR: 168/181
#4 - 9:33 (Twin Oaks)
avg/max/norm PWR: 289/372/287
avg/max HR: 175/184
Entire Workout:
avg/max/norm PWR: 172/400/202
kj: 2103
2 PM
Running (BRICK RUN) 32:17 [3] 4.22 mi (7:39 / mi) +203ft 7:19 / mi
shoes: Zoot Ultra Otec
right off the bike with beth. Leucadia loop + a hot lap. nice and warm... startting feeling really good 2 miles... and even better at mile... just in time to shut it down.
Friday Jun 17, 2011 #
7 AM
Swimming (Pull Sets/speed) 1:15:00 [3] 2.61 mi (28:44 / mi)
slept:8.0
not super motivated in the pool today but got it done and was swimming well.
4600 scy
1000 swim
500 kick (25 hard/25 ez)
500 (25 drill/25 swim)
pull w/ paddles:
500, 8x25 fast
400, 4x50 fast
300, 2x100 fast
200, 200 fast
100, 8x25 fast
100 kick
4600 scy
1000 swim
500 kick (25 hard/25 ez)
500 (25 drill/25 swim)
pull w/ paddles:
500, 8x25 fast
400, 4x50 fast
300, 2x100 fast
200, 200 fast
100, 8x25 fast
100 kick
11 AM
Cycling-Road (Endurance - LE) 2:07:05 [3] 36.15 mi (17.1 mph) +1296ft
mellow friday morning spin with kurt & pete. a couple of hard efforts when they decided to hammer but nothing too much.
entire workout:
avg/max/norm PWR: 163/552/172
kj: 1115
entire workout:
avg/max/norm PWR: 163/552/172
kj: 1115
Thursday Jun 16, 2011 #
6 AM
Cycling-Road tempo (RVO) 2:19:17 [3] 41.0 mi (17.7 mph) +2290ft
ahr:143 max:178 slept:8.0
Met up with bryan, eddie, and dave at 6am to knock out ride before heading back up LA. rode the swamis loop and just knocked out intervals along the way. solid ride and stoked to have an early morning crew.
RVO
15 - [6x3/6] - 15
<150 - >300 - <150
90
Entire workout:
avg/max/norm PWR: 177/496/194
kj: 1335
RVO
15 - [6x3/6] - 15
<150 - >300 - <150
90
Entire workout:
avg/max/norm PWR: 177/496/194
kj: 1335
8 AM
Running (BRICK RUN) 32:24 [3] 4.33 mi (7:29 / mi) +254ft 7:05 / mi
shoes: Zoot Ultra Kalani
quick t-run with the same crew. leucadia out and back. getting it done....
Wednesday Jun 15, 2011 #
Note
slept:8.5
930-6. sore from lifting on monday... think i went to heavy. with the goal being speed right now i need to be smarter. being this sore is not going to make my other workouts fun!
7 AM
Swimming (Pull Sets) 1:15:00 [3] 2.5 mi (30:00 / mi)
nice long swim this morning. decided to swim before running later so i could loosen up a bit.
did the workout tom had on the board for masters... always good sessions.
4400 scy
200 swim
200 kick
200 (25 drill/25 swim)
swim:
50-100-150-200-250-300 on 10 sec rest
250-200-150-100-50 on 5 sec rest
200 kick
Pull w/ paddles:
50-100-150-200-250-300 on 10 sec rest
250-200-150-100-50 on 5 sec rest
did the workout tom had on the board for masters... always good sessions.
4400 scy
200 swim
200 kick
200 (25 drill/25 swim)
swim:
50-100-150-200-250-300 on 10 sec rest
250-200-150-100-50 on 5 sec rest
200 kick
Pull w/ paddles:
50-100-150-200-250-300 on 10 sec rest
250-200-150-100-50 on 5 sec rest
12 PM
Running long (Endurance - LE) 1:47:05 [3] 14.1 mi (7:36 / mi) +2094ft 6:39 / mi
shoes: Zoot Ultra Kalani
good long run. glad i decided to swim before. body felt much better than when I woke up.
Headed out into Encinitas Ranch and ran the hilliest loop I could put together. No intervals on this long run, just aerobic. didn't push pace, but work hard and steady up the climbs.
Headed out into Encinitas Ranch and ran the hilliest loop I could put together. No intervals on this long run, just aerobic. didn't push pace, but work hard and steady up the climbs.
Tuesday Jun 14, 2011 #
6 AM
Cycling-Road (RPW) 2:13:31 [4] 33.7 mi (15.1 mph) +4268ft
ahr:146 max:180 slept:7.5
good night of sleep, but tired and sore from lifting when I woke. headed out the door super early before heading into the office for the day.
headed to San Elijo for Intervals.
15 - [3x10/3'] - [4x3/3] - [5x1/1] -15
<150 - 240 - 220 - 230 - <150
90 - 75 - 60 - 110 - 90
3 x 10 min @ 240W
#1 - 10:01 - San Elijo
avg/max/norm PWR: 261/337/260
avg/max HR: 166/171
#2 - 10:01 - Twin Oaks
avg/max/norm PWR: 264/341/262
avg/max HR: 168/177
#3 - 10:01 - San Elijo
avg/max/norm PWR: 252/347/253
avg/max HR: 163/174
- happy w/ the 10 min intervals. controlled and holding back.
4 x 3 @ 260W - 1 & 2 up twin oaks with 3 me ez in between. combined 3 & 4 with a climb up double peak.
#1 - 3:01
avg/max PWR: 279/368
avg/max HR: 160/174
#2 - 3:01
avg/max PWR: 286/350
avg/max HR: 173/178
#3 & 4 - 7:48
avg/max/Norm PWR: 264/418/268
avg/max HR: 170/180
5 x 1min at 110 rpms - didn't worry about power much and knocked these out on the ride home. felt good to spin legs out and will definitely be help. need to do this more.
Very good effort for the whole ride and a TON of climbing for such a sort ride. QUALITY!
entire workout:
avg/max/norm PWR: 194/418/217
KJ: 1408
headed to San Elijo for Intervals.
15 - [3x10/3'] - [4x3/3] - [5x1/1] -15
<150 - 240 - 220 - 230 - <150
90 - 75 - 60 - 110 - 90
3 x 10 min @ 240W
#1 - 10:01 - San Elijo
avg/max/norm PWR: 261/337/260
avg/max HR: 166/171
#2 - 10:01 - Twin Oaks
avg/max/norm PWR: 264/341/262
avg/max HR: 168/177
#3 - 10:01 - San Elijo
avg/max/norm PWR: 252/347/253
avg/max HR: 163/174
- happy w/ the 10 min intervals. controlled and holding back.
4 x 3 @ 260W - 1 & 2 up twin oaks with 3 me ez in between. combined 3 & 4 with a climb up double peak.
#1 - 3:01
avg/max PWR: 279/368
avg/max HR: 160/174
#2 - 3:01
avg/max PWR: 286/350
avg/max HR: 173/178
#3 & 4 - 7:48
avg/max/Norm PWR: 264/418/268
avg/max HR: 170/180
5 x 1min at 110 rpms - didn't worry about power much and knocked these out on the ride home. felt good to spin legs out and will definitely be help. need to do this more.
Very good effort for the whole ride and a TON of climbing for such a sort ride. QUALITY!
entire workout:
avg/max/norm PWR: 194/418/217
KJ: 1408
8 AM
Running (BRICK RUN) 32:59 [3] 4.32 mi (7:38 / mi) +243ft 7:15 / mi
shoes: KSWISS Keahou 2
Leucadia loop right off the bike. turnover felt good. the frequency of running off the bike is making a difference.... all mellow.
Monday Jun 13, 2011 #
5 AM
Running (Endurance - LE) 49:14 [3] 6.21 mi (7:56 / mi) +243ft 7:39 / mi
slept:7.5
up early and out the door to knock out workouts before heading to LA.
super mellow run down to cardiff and back... just shaking it out.
super mellow run down to cardiff and back... just shaking it out.
7 AM
Swimming (Active Recovery) 45:00 [3] 1.42 mi (31:42 / mi)
recovery swim right after run
500 swim
500 pull
500 kick (25 hard/25 ez)
500 pull w/ paddles & bouy
500 pull w/ paddles
500 swim
500 pull
500 kick (25 hard/25 ez)
500 pull w/ paddles & bouy
500 pull w/ paddles
4 PM
Strength/Core (YMCA) 40:00 [3]
solo session at the Y after a long day driving... almost bagged... but rallied and went heavy.
3 sets of each
squats
deadlift
bent over barbell row
weighted side bends
lunge & overhead press
overhead tri extension
barbell curls
cruches on ball
push ups
good chance i'll be sore from this one.
3 sets of each
squats
deadlift
bent over barbell row
weighted side bends
lunge & overhead press
overhead tri extension
barbell curls
cruches on ball
push ups
good chance i'll be sore from this one.
C • dude 1
Sunday Jun 12, 2011 #
Note
slept:8.5
home earlier than i thought last night and banked another solid 8+ hours. sleeping well this week.
8 AM
Running tempo (LT) 1:20:19 [4] 10.8 mi (7:26 / mi) +831ft 6:56 / mi
ahr:163 max:188 shoes: KSWISS Keahou 2
LT/Tempo run first thing this morning. nailed it and felt great.
LT
20 - 40 - 20
<150 - 170 - <150
40 min Tempo interval. Super hilly!
39:52 (stopped just short, top of climb before descent)
5.63 miles, 657 ft climbing
avg/best pace: 7:04/5:29
avg/max HR: 173/188
felt good to run hard and totally in control. didn't feel that hard.
warm up and cool down were mega mellow.... time to ride.
LT
20 - 40 - 20
<150 - 170 - <150
40 min Tempo interval. Super hilly!
39:52 (stopped just short, top of climb before descent)
5.63 miles, 657 ft climbing
avg/best pace: 7:04/5:29
avg/max HR: 173/188
felt good to run hard and totally in control. didn't feel that hard.
warm up and cool down were mega mellow.... time to ride.
10 AM
Cycling-Road (Endurance - RE) 3:16:28 [3] 52.14 mi (15.9 mph) +2831ft
ahr:139 max:171
good, mellow day on the bike. rolled out w/ beth at 1030 to the coast and met up with kristen, tatiana and headed south and met up with katya and andy.
we headed down to soledad and by the time we got to la jolla it was just me, beth, & katya. we climbed soledad and then head back north. legs were solid all day. just logging miles.
abg/max/norm PWR: 157/446/166
kj: 1621
we headed down to soledad and by the time we got to la jolla it was just me, beth, & katya. we climbed soledad and then head back north. legs were solid all day. just logging miles.
abg/max/norm PWR: 157/446/166
kj: 1621
Saturday Jun 11, 2011 #
7 AM
Swimming (Masters) 1:30:00 [3] 2.78 mi (32:22 / mi)
slept:8.0
long swim this morning. feeling strong in the water. no fatigue or fade at all through entire set. cruising.
4900 scy
200 swim
50 kick
200 swim
150 kick
2 x 100
3 x 200
300
500
300
3 x 200
2 x 100
2 x 50 kick
200,100,200 pull w/paddles
2 x 500 pull w/paddles
4900 scy
200 swim
50 kick
200 swim
150 kick
2 x 100
3 x 200
300
500
300
3 x 200
2 x 100
2 x 50 kick
200,100,200 pull w/paddles
2 x 500 pull w/paddles
10 AM
Cycling-Road (RLT) 3:13:30 [3] 55.3 mi (17.1 mph) +3058ft
ahr:147 max:185
No rush heading out the door. nice. had some breakie and then rolled out with beth & katya and met up with tatian, susanne, & kurt. rolled down the coast, 56 bike path, santa luz, del dios, elfin, coast. had some intervals to knock out.
first 2 were just fartlek when I had the chance and last two were one del dios and in elfin. good legs today and feeling strong. liking the shorter hard rides.
#3
12:54
avg/max/norm PWR: 272/403/275
avg/max HR: 180/185
#4
10:00
avg/max/norm PWR: 259/372/258
avg/max HR: 179/185
Entire Workout
avg/max/norm PWR: 183/403/203
kj: 1800
first 2 were just fartlek when I had the chance and last two were one del dios and in elfin. good legs today and feeling strong. liking the shorter hard rides.
#3
12:54
avg/max/norm PWR: 272/403/275
avg/max HR: 180/185
#4
10:00
avg/max/norm PWR: 259/372/258
avg/max HR: 179/185
Entire Workout
avg/max/norm PWR: 183/403/203
kj: 1800
2 PM
Running (BRICK RUN) 31:56 [3] 4.26 mi (7:30 / mi) +195ft 7:11 / mi
shoes: KSWISS Keahou 2
t-run w/ beth. loop down through leucadia. legs felt great... holding back. hard run tomorrow.
Friday Jun 10, 2011 #
7 AM
Swimming (Speed) 1:10:00 [3] 2.5 mi (28:00 / mi)
slept:8.5
good sleep and headed to pool a little earlier to take beth a towel... wasn't stoked at first but glad i got in and got it done. good use of time. pretty much swam straight the whole time. just time to put on and take off gear.
4400 scy
1000 swim (500ez,500 fartlek)
500 kick (25 hard, 25 ez)
500 (25 drill, 25 swim)
4 x (4 x 50 fast, 400 pull w/ paddles)
4400 scy
1000 swim (500ez,500 fartlek)
500 kick (25 hard, 25 ez)
500 (25 drill, 25 swim)
4 x (4 x 50 fast, 400 pull w/ paddles)
11 AM
Cycling-Road (Active Recovery) 1:28:09 [3] 24.25 mi (16.5 mph) +1188ft
ahr:134 max:158
EZ spin after some calls. legs are feeling WAY better than yesterday. I think the RU session and early morning swim really helped me loosen up.
rode down to torrey pines and back. mellow.
avg/max/norm PWR: 166/366/172
kj: 795
rode down to torrey pines and back. mellow.
avg/max/norm PWR: 166/366/172
kj: 795
Thursday Jun 9, 2011 #
6 AM
Cycling-Road intervals (RVO) 2:18:59 [4] 38.8 mi (16.8 mph) +2677ft
ahr:144 max:182 slept:7.5
on it really early again to meet bryan. definitely feeling the affects of this weeks training (heavy strength monday, hard ride + run tues, hard long run yesterday). so legs weren't great.
more intervals....
RVO
15 - 5 - [6x3/3] - 10 - [4x2/4] - 15
<150 - 270 - 290 - <150 - 310 - <150
90
5 min interval @ 270W: Camino del Norte
5:02
avg/max/norm PWR: 296/396/295
6 x 3 @ 290W:
#1 - 3:01-Del Dios
avg/max PWR: 295/374
#2 - 3:01 - Del Dios
avg/max PWR: 294/366
#3 - 3:01 - Del Dios
avg/max PWR: 292/384
#4 - 3:02 - Del Dios
avg/max PWR: 300/347
#5 - 3:01 - Elfin
avg/max PWR: 270/338
#6 - 3:01 - Elfin
avg/max PWR: 259/363
- these were tough. 1-4 were on del dios and we nailed those. 5 & 6 were back in elfin with a lot of rollers and descents. couldn't keep power up on descents but was hammering in the 53x11... good efforts.
4 x 2 @ 310
#1 - 2:01 - Elfin
avg/max PWR: 315/364
#2 - 2:50 - Elfin - a bit long to finish climb after descent
avg/max PWR: 399/306
#3 - 2:01 - Melrose - started to feel it. not able to push harder!
avg/max PWR: 293/364
#4 - 1:28 - Melrose - short. finished climb. rallied
avg/max PWR: 314/375
by the last 2 we were both pretty smashed. best effort and got the work done before spinning ez home.
Entire workout:
avg/max/norm PWR: 183/217/406
kj: 1280
more intervals....
RVO
15 - 5 - [6x3/3] - 10 - [4x2/4] - 15
<150 - 270 - 290 - <150 - 310 - <150
90
5 min interval @ 270W: Camino del Norte
5:02
avg/max/norm PWR: 296/396/295
6 x 3 @ 290W:
#1 - 3:01-Del Dios
avg/max PWR: 295/374
#2 - 3:01 - Del Dios
avg/max PWR: 294/366
#3 - 3:01 - Del Dios
avg/max PWR: 292/384
#4 - 3:02 - Del Dios
avg/max PWR: 300/347
#5 - 3:01 - Elfin
avg/max PWR: 270/338
#6 - 3:01 - Elfin
avg/max PWR: 259/363
- these were tough. 1-4 were on del dios and we nailed those. 5 & 6 were back in elfin with a lot of rollers and descents. couldn't keep power up on descents but was hammering in the 53x11... good efforts.
4 x 2 @ 310
#1 - 2:01 - Elfin
avg/max PWR: 315/364
#2 - 2:50 - Elfin - a bit long to finish climb after descent
avg/max PWR: 399/306
#3 - 2:01 - Melrose - started to feel it. not able to push harder!
avg/max PWR: 293/364
#4 - 1:28 - Melrose - short. finished climb. rallied
avg/max PWR: 314/375
by the last 2 we were both pretty smashed. best effort and got the work done before spinning ez home.
Entire workout:
avg/max/norm PWR: 183/217/406
kj: 1280
8 AM
Running (BRICK RUN) 32:36 [3] 4.25 mi (7:40 / mi) +513ft 6:53 / mi
shoes: KSWISS Keahou 2
bryan had to roll to work so knocked this out solo. just got it done. hamstrings were tight at the start but loosened up about 1 mile in. hilly loop in encinitas ranch.
definitely going to need an ez day tomorrow.
definitely going to need an ez day tomorrow.
3 PM
Strength/Core (RU Functional Strength) 45:00 [3]
just me and beth doing work.... today wasn't heavy but it was solid. full body, 1 min timed stations. lighter weight. perfect considering the way my legs feel right now = junk!
Wednesday Jun 8, 2011 #
7 AM
Swimming (Pull Sets) 1:15:00 [3] 2.56 mi (29:18 / mi)
slept:8.5
I decided to knock out swim first thing this morning and run later. a lot of pulling today. dirk has put has started to putting what the "focus" for each swim on the plan. going to try and stick to it.
i did the masters workout on the board.
4500 scy
300 swim
300 pull
300 kick
300 drill
#1 - pull w/ paddles & band
3 x 100
2 x 200
400
2 x 200
3 x 100
200 kick
#2 - pull w/ paddles
3 x 100
2 x 200
400
200
i did the masters workout on the board.
4500 scy
300 swim
300 pull
300 kick
300 drill
#1 - pull w/ paddles & band
3 x 100
2 x 200
400
2 x 200
3 x 100
200 kick
#2 - pull w/ paddles
3 x 100
2 x 200
400
200
12 PM
Running long (LT) 2:07:35 [4] 17.0 mi (7:30 / mi) +626ft 7:15 / mi
ahr:163 max:186 shoes: Zoot Ultra Kalani
first long and hard run since IMTX. tough session... but it thought it was going to be harder for me but i felt pretty good. stoked I knocked out swim this morning and ran when it was hot. nice and loose.
run went a little longer than planned. i ran down the coast and through SE lagoon. plan was to flip it a back side of lagoon, but had to bolt up to the park to for an emergency "pit stop".
LT
20 - 40 - 5 - 20 -5 -11* - 20
<150 - 165 - 175 - 165 -175 - 165 - <150
* I don't know what the significance of an 11 min interval is. but i think dirk likes Spinal Tap and wants me to crank it up to "11" at vineman.
Intervals.
#1 20:02, 2.59 miles (cardiff trail)
avg pace: 7:37
avg HR: 150
#2 40:02, 5.42 miles (coast & all the way though lagoon)
avg pace: 7:22
avg HR: 150
#3 5:01, .72 miles (up el camino and into park)
avg pace: 7:00
avg HR: 176
#4 20:02, 2.69 miles (from park & most way back through lagoon)
avg pace: 7:17
avg HR: 164
#5 5:03, .72 miles (rest of the way through lagoon to rios entrance)
avg pace: 7:01
avg HR: 176
#6 11:01, 1.48 miles (end of lagoon and back up coast)
avg pace: 7:24
avg HR: 168
#7 27:17, 3/39 miles (coast, cardiff trail, home)
avg pace: 8:03
avg HR: 163
happy with run and pace considering the terrain in the lagoon (not fast).
run went a little longer than planned. i ran down the coast and through SE lagoon. plan was to flip it a back side of lagoon, but had to bolt up to the park to for an emergency "pit stop".
LT
20 - 40 - 5 - 20 -5 -11* - 20
<150 - 165 - 175 - 165 -175 - 165 - <150
* I don't know what the significance of an 11 min interval is. but i think dirk likes Spinal Tap and wants me to crank it up to "11" at vineman.
Intervals.
#1 20:02, 2.59 miles (cardiff trail)
avg pace: 7:37
avg HR: 150
#2 40:02, 5.42 miles (coast & all the way though lagoon)
avg pace: 7:22
avg HR: 150
#3 5:01, .72 miles (up el camino and into park)
avg pace: 7:00
avg HR: 176
#4 20:02, 2.69 miles (from park & most way back through lagoon)
avg pace: 7:17
avg HR: 164
#5 5:03, .72 miles (rest of the way through lagoon to rios entrance)
avg pace: 7:01
avg HR: 176
#6 11:01, 1.48 miles (end of lagoon and back up coast)
avg pace: 7:24
avg HR: 168
#7 27:17, 3/39 miles (coast, cardiff trail, home)
avg pace: 8:03
avg HR: 163
happy with run and pace considering the terrain in the lagoon (not fast).
Tuesday Jun 7, 2011 #
6 AM
Cycling-Road intervals (Power - RPW) 1:55:55 [4] 29.75 mi (15.4 mph) +2330ft
ahr:138 max:186 slept:7.5
on it early with bryan. he's going to follow pretty much the same plan as me for the next couple of weeks. good to have company on these early morning workouts. rolling just before 6. perfect weather.
back to the secret german code....
20 - [6x30sec/3min] - 15 - [8x2/3] - 20
<150 - N/A - 150 - 280 - <150
90 - 60 - 90 - 50 - 90
warmed up down on the coast and then started the 6 x 30 second (all out) intervals on encinitas blvd. just rolled with the terrain and hammered the small climbs for the 30 seconds. most efforts were between 350-450 watts with quite of few spike into the 500-600 range. max of 668.
then we rolled over to sky loft to knock out the 8x2 @ 280W. solid efforts.
#1
avg/max PWR: 296/378
avg/max HR: 171/179
#2
avg/max PWR: 291/349
avg/max HR: 162/180
#3
avg/max PWR: 286/347
avg/max HR: 167/180
#4
avg/max PWR: 302/401
avg/max HR: 168/179
#5
avg/max PWR: 299/370
avg/max HR: 171/180
#6
avg/max PWR: 301/381
avg/max HR: 170/181
#7
avg/max PWR: 298/355
avg/max HR: 170/181
#8
avg/max PWR: 309/391
avg/max HR: 169/183
Entire workout:
avg/max/norm PWR: 184/668/220
kj: 1095
back to the secret german code....
20 - [6x30sec/3min] - 15 - [8x2/3] - 20
<150 - N/A - 150 - 280 - <150
90 - 60 - 90 - 50 - 90
warmed up down on the coast and then started the 6 x 30 second (all out) intervals on encinitas blvd. just rolled with the terrain and hammered the small climbs for the 30 seconds. most efforts were between 350-450 watts with quite of few spike into the 500-600 range. max of 668.
then we rolled over to sky loft to knock out the 8x2 @ 280W. solid efforts.
#1
avg/max PWR: 296/378
avg/max HR: 171/179
#2
avg/max PWR: 291/349
avg/max HR: 162/180
#3
avg/max PWR: 286/347
avg/max HR: 167/180
#4
avg/max PWR: 302/401
avg/max HR: 168/179
#5
avg/max PWR: 299/370
avg/max HR: 171/180
#6
avg/max PWR: 301/381
avg/max HR: 170/181
#7
avg/max PWR: 298/355
avg/max HR: 170/181
#8
avg/max PWR: 309/391
avg/max HR: 169/183
Entire workout:
avg/max/norm PWR: 184/668/220
kj: 1095
8 AM
Running (BRICK RUN) 32:07 [3] 4.31 mi (7:27 / mi) +171ft 7:11 / mi
shoes: Nike Lunar Elite+ 2
run w/ bryan right after ride. just cruising. down through leucadia and back.
a lot of running off the bike in the near future... stoked. time to get fast!
a lot of running off the bike in the near future... stoked. time to get fast!
Monday Jun 6, 2011 #
7 AM
Swimming (strength) 1:10:00 [3] 2.39 mi (29:17 / mi)
slept:8.5
back at it.... monday strength swim sesh....
4200 scy
800 swim
8 x 50 kick hard/ez
8 x 50 drill/swim
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
4200 scy
800 swim
8 x 50 kick hard/ez
8 x 50 drill/swim
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
hard session... gonna be sore for sure. back to going heavy... just me and beth... doin' work.
5 PM
Running (Active Recovery) 45:56 [3] 6.21 mi (7:24 / mi) +244ft 7:08 / mi
shoes: Nike Lunar Elite+ 2
headed out the door right after getting home from RU. mellow run down to cardiff and back. super nice out... i love summer!
Sunday Jun 5, 2011 #
8 AM
Running (Endurance - LE) 1:31:18 [3] 12.45 mi (7:20 / mi) +428ft 7:06 / mi
slept:8.0 shoes: Zoot Ultra Kalani
after another late night out and plenty of beer and food....
perfect morning, sunny and warm. ran down to del mar and back along the coast. felt great. full of energy. wanted to run longer but didn't... need to get back outside. to nice to be inside...
over 300 miles in the kalani's. need to get another pair soon.
perfect morning, sunny and warm. ran down to del mar and back along the coast. felt great. full of energy. wanted to run longer but didn't... need to get back outside. to nice to be inside...
over 300 miles in the kalani's. need to get another pair soon.
2 PM
Swimming (YMCA) 45:00 [3] 1.53 mi (29:25 / mi)
relaxing afternoon swim.
2700 scy
500 swim
10 x 50 drill/swim
10 x 50 kick - hard/ez
10 x 50 pull w/ paddles & band
10 x 50 pull w/ paddles
200 kick
2700 scy
500 swim
10 x 50 drill/swim
10 x 50 kick - hard/ez
10 x 50 pull w/ paddles & band
10 x 50 pull w/ paddles
200 kick
Saturday Jun 4, 2011 #
8 AM
Cycling-Road (Endurance - RE) 3:04:00 [3] 53.16 mi (17.3 mph) +2854ft
ahr:142 max:170 slept:7.5
slept in a bit and missed the groups. no worries. rolled out solo and hit the loop we did with Kerri last week through carlsbad and then connected it to the swami's loop.
i felt good on the bike today and the watts are going up with each ride. ready to get back on track next week but enjoying not "training" and just riding.
avg/max/norm PWR: 179/557/189
kj: 1675
i felt good on the bike today and the watts are going up with each ride. ready to get back on track next week but enjoying not "training" and just riding.
avg/max/norm PWR: 179/557/189
kj: 1675
Friday Jun 3, 2011 #
Note
slept:8.75
zombie sleep. much needed. felt great in the gym yesterday but still plan on "holding back" a lot over the weekend and just have some more fun.
7 AM
Running (Endurance - RE) 1:13:04 [3] 9.57 mi (7:38 / mi) +670ft 7:10 / mi
shoes: KSWISS Keahou 2
awesome run. i definitely feel like I'm back physically from IM. Didn't push the pace. Ran a different route in the ranch it was a good one. I want to start doing some long runs back there over the coming weeks... with a lot of hills.
3 PM
Cycling-Road (Active Recovery) 1:06:00 [3] 16.8 mi (15.3 mph) +541ft
EZ spin with beth down to del mar and back before heading down town.
Thursday Jun 2, 2011 #
6 AM
Cycling-Road (Active Recovery) 2:01:49 [3] 32.5 mi (16.0 mph) +1332ft
slept:7.75
headed out early to meet denner and cruise the coast. mellow ride up to carlsbad and the headed inland the el camino home. awesome morning and ez riding. good times.
12 PM
Running (Active Recovery) 32:44 [3] 4.28 mi (7:39 / mi) +172ft 7:22 / mi
shoes: KSWISS Keahou 2
Ez, quick run down to leucadia and back after call ended. just jogging. perfect weather.
3 PM
Strength/Core (RU Functional Strength) 40:00 [3]
prep session at RU. getting ready to start building back some strength. the next 4-6 weeks will about getting STRONG!
Wednesday Jun 1, 2011 #
6 AM
Cycling-MTB (Endurance - RE) 2:00:00 [3] 19.5 mi (9.7 mph) +2333ft
ahr:132 max:163 slept:7.5
first time on the mountain bike in 2.5 months. way too long.
rolled out early to la costa before a meeting and rode the fun stuff. feeling really strong on the bike and actually rode (technically) pretty well.
more soon.
rolled out early to la costa before a meeting and rode the fun stuff. feeling really strong on the bike and actually rode (technically) pretty well.
more soon.
11 AM
Swimming (YMCA) 40:00 [3] 1.36 mi (29:24 / mi)
quick lunch swim between meetings. on the frequency plan for the next couple of weeks.
2400 scy
200 swim
4 x 150 (k,dr,sw)
800 pull w/ paddles & band
8 x 100 pull w/ paddles
2400 scy
200 swim
4 x 150 (k,dr,sw)
800 pull w/ paddles & band
8 x 100 pull w/ paddles