Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	27	67:36:10	1175.89	(17.4/h)	1892.41	(28.0/h)	59928
	Running	19	17:21:50	142.7	(7:18)	229.65	(4:32)	9495
	Swimming	16	15:08:28	30.08	(30:12)	48.41	(18:46)
	Strength/Core	7	4:05:00
	Total	69	104:11:28	1348.67		2170.48		69423
averages - sleep:8.4 weight:135.7lbs

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Friday Sep 30, 2011 #

Note
slept:9.0

915-615. was, kind of, planning on getting up for masters but didn't set alarm. barely woke up when beth got up and then went back to sleep.

7 AM

Swimming (endurance) 1:00:00 [3] 1.99 mi (30:09 / mi)

solo sesh at Y. wanted to do some longer sets and not go all out. want to swim hard tomorrow.

3500 scy

1500 straight (500 ez, 2 x 500 fartlek)
500 kick
500 drill/swim

1000 pull w/paddles

10 AM

Cycling-Road (endurance) 2:12:44 [3] 36.0 mi (16.3 mph) +2333ft

mellow ride with trevor. swami's loop from home. good legs, not hard efforts.
gnarly headwind on the coast coming home....

4 PM

Strength/Core (secret sauce sesh) 15:00 [3]

quick "recovery" session at the Y.
core work on ball
planks
myrtl
foam roller

then sauna sesh. getting easier.

Thursday Sep 29, 2011 #

Note
slept:9.0

930-630. feeling good after yesterdays swim and ride. bagged afternoon run. i was tired. more rest.

C • 2012 SHIV 2

8 AM

Running tempo (Tempo Intervals) 1:02:19 [3] 8.7 mi (7:10 / mi) +295ft 6:56 / mi
shoes: Zoot Ultra Kalani 2

solid run this morning. ran down through leucadia, cardiff trail, and home on the coast + 1 hot lap. 2 mile warm up and then knocked out 2 x 2 miles @ goal marathon pace (6:30) with an ez mile + between.

Interval #1 - through leucadia & cardiff trail
12:44, 2 miles, avg pace 6:21

Interval #2 - north on the coast, a lot of false flat
12:22, 2 miles, avg pace 6:11

pace during interval felt very controlled, not all out.

12 PM

Strength/Core (Rehab United) 40:00 [3]

good session with bryan. good for motivation. worked hard but kept the weight pretty light.

1 PM

Note

sauna session on way home from RU. awesome sweat. detox!

4 PM

Cycling-Road (active recovery) 1:07:30 [3] 18.0 mi (16.0 mph) +650ft

super mellow spin. just wanted to loosen up after hard run this morning and RU sesh. rolled down to del mar and the swung by Velo Hangar and hung our for a bit on the way. legs feel damn good.

Wednesday Sep 28, 2011 #

6 AM

Swimming (Masters) 1:00:00 [3] 1.99 mi (30:09 / mi)

really good swim for me. getting way more comfortable swimming harder/faster.

3500 scy

300 swim
200 kick
4 x 50 drill/swim
4 x 50 head up/swim

5 x 100
5 x 200
100 kick
5 x 200

8 AM

Cycling-Road (endurance) 3:05:17 [3] 55.4 mi (17.9 mph) +3809ft

awesome ride with beth, pete, katya, nester, & michellie. perfect loop. we held back on all the climbs. good tempo but nothing out of control. felt snappy today.

Tuesday Sep 27, 2011 #

Note
slept:8.5

930-6. more good sleep. active recovery day and getting new bike built!

C • new bike??? 2

7 AM

Swimming (active recovery) 50:00 [3] 1.7 mi (29:25 / mi)

super mellow swim. saving the hard swimming for masters this week.

3000 scy

300 swim
300 pull
300 kick
300 drill
6 x 50 swim

pull set with paddles, broken 1500
4 x 125
4 x 100
4 x 75
4 x 50
4 x 25

3 PM

Cycling-Road (active recovery) 1:19:00 [3] 22.91 mi (17.4 mph) +823ft

fun afternoon ride with weeger & pete. legs felt good and new bike is sick. can't wait to log more miles on it...

Monday Sep 26, 2011 #

Note
slept:10.5 weight:136lbs

monster sleep. 830-7. last big run day and end of 10 day training block.... then pulling the plug. taper time.

C • dawn patrol tomorrow? 2

8 AM

Running (Long Run) 1:30:47 [3] 12.05 mi (7:32 / mi) +954ft 7:00 / mi
shoes: Zoot Ultra Kalani 2

good long run on the trails. no intervals just aerobic running. 90 minutes felt short and ez.....

12 PM

Strength/Core (Rehab United) 45:00 [3]

very good session with beth. nonstop for 45 mins. thursday will be the last full on session for a while.

1 PM

Note

sauna session at ymca right after RU. trying to get in everyday between now and when we leave for Kona.

15 minutues:
10 mins reading.
5 mins w/ the stick

want to build back up to above 20 with a goal of 30 by next tuesday.

4 PM

Running (2nd run) 31:30 [3] 4.25 mi (7:25 / mi) +200ft 7:06 / mi
shoes: Zoot Advantage WR

after run with beth & pete. Leucadia loop, steady pace. this concludes 10 day block. taper time.

Sunday Sep 25, 2011 #

7 AM

Cycling-Road (endurance) 4:20:00 [3] 75.8 mi (17.5 mph) +2343ft

Rolled up the coast with Beth and katya. flipped in san clemente after a triple americano. good legs all day. stayed at the fron all day and did quite a bit of steady work. feeling really good with how i am riding right now.

hope in time for bolts game!

Saturday Sep 24, 2011 #

Note
slept:8.75

915-6

Last long s/b/r day. masters, ride, run. relax.

7 AM

Swimming (Masters) 1:05:00 [3] 2.07 mi (31:24 / mi)

some more harder swimming....

3650 scy

300 swim
300 kick
200 drill
5 x 100

3 x 200, 3 x 100, 3 x 200
50 kick/rest
2 x 300, 2 x 100

9 AM

Cycling-Road (endurance) 4:22:25 [3] 75.0 mi (17.1 mph) +4685ft

waited a little bit to roll out. dreary and drizzling on the coast. just me and beth on this one. we knocked out the wohlford. I had pretty good legs all day and stoked to be riding the road bike, TT bike is on a boat for headed for Kona.

beth was riding well too... she's going to smash it in 2 weeks!

avg/max PWR: 180/517
kj: 2452

2 PM

Running (Brick Run) 43:30 [3] 6.0 mi (7:15 / mi) +582ft 6:38 / mi
shoes: Zoot Ultra Kalani 2

very good run. legs were firing right from the start and started to feel really good 3 miles in.... good sign. hilly loop in the ranch. finished the run feeling like i was ready to really start laying it down.

Friday Sep 23, 2011 #

6 AM

Swimming (Masters) 1:15:00 [4] 2.33 mi (32:11 / mi)
slept:8.0

Friday masters... fast stuff and usually avoid this session, but actually had fun. swimming "hard" is getting to be more fun and breaking up the monotony of swimming.

4100 scy

300 swim
300 kick
10 x 50 build

200 b, 100 b+5, 300 b-5
200 b, 100 b+5, 2 x 150 b-5
200 b, 100 b+5, 4 x 75 b-5
200 b, 100 b+5, 6 x 50 b-5
200 b, 100 b+5, 12 x 25 b-5

10 AM

Cycling-Road (tempo) 1:59:24 [3] 36.5 mi (18.3 mph) +1457ft

rolled out with pete, RV, & nester. standard Friday loop. Boys were feeling good and we rode pretty hard. solid tempo the whole time. good legs and good times.

avg/max PWR: 186/647
kj: 1111

Thursday Sep 22, 2011 #

Note
slept:9.25

9-6:15. great night of sleep. even stayed asleep while beth was on the trainer. body is feeling good. mellow days helped.

7 AM

Cycling-Road (endurance) 3:05:00 [3] 50.3 mi (16.3 mph) +2940ft

rolled out to meet trevor at PQ canyon. got in hour plus before meeting him and some solid efforts on the climbs. legs were feeling good today. we rolled through carmel valley, bike path, santa luz, rsf to the coast. good steady riding.

tried a new mix on the ride and really liked. 1 scoop tropical Vitargo & 1 scoop fruit punch EFS. probably my Kona mix.

avg/max PWR: 174/471
kj: 1629

4 PM

Running intervals (Trail 800's) 1:01:25 [4] 8.41 mi (7:18 / mi) +618ft 6:50 / mi
shoes: Zoot Ultra Kalani 2

good afternoon run. headed out with beth & pete. hit the "800" loop on the trails.

6 x 800 on 400 recovery. felt good to run hard but didn't go all out. kept them all about at just under 6 min/mile pace on rolling terrain. definitely not all out. just comfortably hard. beth was nipping at my heals!

Wednesday Sep 21, 2011 #

6 AM

Swimming (Masters) 1:10:00 [3] 2.36 mi (29:40 / mi)
slept:8.0

a little sluggish to start swim but once i got loose i felt pretty good. faster pace is getting easier.

4150 scy

300 swim
300 kick
100 drill
6 x 100
100 kick

5 x 100
400
3 x 100
200
100
100 kick

100, 50
200, 50
300, 50
200, 50
100, 50

8 AM

Cycling-Road (endurance) 2:59:10 [3] 51.1 mi (17.1 mph) +2815ft

wednesday ride with the crew. rolled at 830. legs were a bit rough from the start. still feeling monday's running. came around after an hour but still sat in quite a bit. some good unstructured efforts throughout.

avg/max PWR: 169/492
kj: 1540

12 PM

Running (Brick Run) 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Zoot Ultra Otec

leucadia loop. legs a bit jacked starting but loosened up after the first mile. good run.

Tuesday Sep 20, 2011 #

Note
slept:8.0

10-6. good sleep and up with out an alarm. mellow AR workouts today.

7 AM

Swimming (endurance) 1:05:00 [3] 2.27 mi (28:38 / mi)

good sesh this morning. feeling better the last couple of weeks in the water than I have in a while.

4000 scy

1500 straight as 500 warm up, 2 x 500 farletk - no stopping
500 kick
500 - broken with fins
10 x 150 pull w/ paddles

11 AM

Cycling-Road (active recovery) 2:18:46 [3] 36.4 mi (15.7 mph) +1670ft

super mellow recovery spin with TJ & Kurt. Down the coast to UCSD and back. just sat in. good for the legs.

Monday Sep 19, 2011 #

7 AM

Running (endurance - LONG!) 2:31:17 [3] 20.25 mi (7:28 / mi) +687ft 7:14 / mi
shoes: Zoot Ultra Kalani 2

booyah... last super long run done! felt good from start. started with mellow with beth down to seaside and into the lagoon.

knocked 5-3-4-2-1 (1 min recoveries) interval through lagoon and then up to the bathroom at the park and flipped. another 5-4-3-2-1 back through the lagoon and back to seaside. one final 5-4-3-2-1 interval up the coast, mostly uphill and into and head wind but felt good.

final 30 minutes was and back to leucadia and some hot laps at the Y. faded a bit energy-wise in the last 30 minutes probably due to lack of cals. but was able to keep up the pace.

i took a flask of V-juice with me mixed with 1/2 NUUN tab and fein. probably about ~150 cals. finished at the 1:30 marks and could have a used another swig at 2 hours. good news is stomach was great and felt solid.

C • v 5

3 PM

Running (2nd run) 30:00 [3] 4.2 mi (7:09 / mi) +300ft 6:41 / mi
shoes: Zoot Advantage WR

run number 2. wanted 3 hours of running on my last BIG run day. planning on about 2 hours total (1:30 + :30) next week.

felt surprisingly good. hilly loop around RU before sesh.

4 PM

Strength/Core (Rehab United) 40:00 [3]

doing work... solid session. didn't go heavy but it was good. kind bonking at end.... shocking... after 3 hours of running!!!

Sunday Sep 18, 2011 #

7 AM

Cycling-Road (endurance - LONG!) 6:39:00 [3] 120.0 mi (18.0 mph) +8136ft
ahr:144 max:178

last mega long ride before Kona.... rolled with a big crew and then it was just me, beth, and pete once we got into ramona.

rode the henshaw loop + cole grade then to lilac, 395, san marcos home. epic loop with tons of climbing.

i felt awesome all day and did a lot of work on the front & the climbs. tried some new nutrition strategy and what I plan on doing for kona.

2 x bottles of 160ish cals of plain vitago mixed some G2 powder + fein + 1/2 NUUN

2 x original power bars. 1 pb, 1 chocolate

gut and energy was perfect, no dips all day.

avg/max/norm PWR: 165/199/486
kj: 3924

C • A LOT of WORK 1

C • Nice Work! 1

Saturday Sep 17, 2011 #

Note
slept:8.0

10-6.

ready to start the last block of IM training today.... a big 8-10 days and then taper time!

7 AM

Swimming (Masters) 1:10:00 [3] 2.27 mi (30:50 / mi)

good swim for this morning. swimming up a lane and having fun pushing it a bit.

4000 scy

300 swim
300 kick
6 x 50 drill/swim
4 x 75 descend

100, 200, 300, 400
100, 200, 300
200, 100
6 x 150 pull w/ paddles

9 AM

Cycling-Road (endurance) 2:47:00 [3] 51.2 mi (18.4 mph) +2874ft
ahr:145 max:182

solid ride with the crew after swim. good effort but kept the ride shorter based on pete's recommendation.

gnarly crash on ride. katie went down and took beth with her. katie was jacked but luckily beth came a way clean. scary.

good legs today and it was good to finish the ride still feeling strong. long day on the bike tomorrow.

1 PM

Running (Brick Run) 1:00:30 [3] 8.22 mi (7:22 / mi) +682ft 6:49 / mi
shoes: Zoot Ultra Kalani 2

really good run off the bike. hit a hilly loop in the ranch and was just crusing. really good legs. definitely feeling recovered from last weekend today.

Friday Sep 16, 2011 #

7 AM

Swimming (endurance) 1:10:00 [3] 2.44 mi (28:41 / mi)
slept:8.5

good swim this morning. hit the pool solo right after masters.

4300 scy

300 swim
300 pull
300 kick
300 drill

5 x 100
6 x 50
8 x 25

pullset with paddles
400
2 x 200
300
2 x 150
200
2 x 100
100
2 x 50

100 kick c/d

2 PM

Cycling-Road (active recovery) 2:05:16 [3] 34.2 mi (16.4 mph) +1184ft

awesome, super mellow spin up to o'side and back. good catching up with TJ... been way too long. legs feeling snappy.

4 PM

Strength/Core (home sesh) 15:00 [3]

quick session before and after final interview of the day.

crunches on ball
pull ups/leg lifts on ball
trx pull ups
trx knee raises
planks

Thursday Sep 15, 2011 #

6 AM

Cycling-Road (endurance) 2:25:00 [3] 41.25 mi (17.1 mph) +2516ft
ahr:134 max:163 slept:7.5

solo mission early this morning before heading into office for some work.

rode reverse swami's and then up melrose, palomar airport, el camino, leucadia, home.

was planning doing a couple of intevals (2 x 20) but decided against it. just rode steady the whole time and worked a bit harder on the climbs but still holding back. keeping it mellow until the weekend.

avg pwr: 163

4 PM

Running (endurance) 46:11 [3] 6.1 mi (7:34 / mi) +283ft 7:15 / mi
shoes: Zoot Advantage WR

ez jog down to cardiff and back. legs kind of heavy. all AR workouts tomorrow.

Wednesday Sep 14, 2011 #

Note
slept:7.5

930-5. back to the grind....

7 AM

Swimming (Masters) 1:00:00 [3] 1.99 mi (30:09 / mi)

solid wednesday session.... time to step my game up a bit in the pool. moved up a lane and it still wasn't "hard".

3500 scy

300 swim
100 kick

14 x 50 (6 drill, 8 swim)

3 x 100
200
3 x 100
200
2 x 100
200
3 x 100
200
3 x 100
200

8 AM

Cycling-Road (active recovery) 2:30:00 [3] 41.0 mi (16.4 mph) +1752ft
ahr:124 max:157

super mellow ride with beth. legs are coming around. feeling good today, but held back. want to be ready for a gnar weekend.

Tuesday Sep 13, 2011 #

1 PM

Running (active recovery) 35:00 [3] 4.3 mi (8:08 / mi) +200ft 7:48 / mi
shoes: Zoot Advantage WR

super mellow recovery run after driving home from LV. just slogging. didn't feel good, but not sore. needed to sweat.

4 PM

Cycling-Road (active recovery) 1:13:52 [3] 19.33 mi (15.7 mph) +463ft

super mellow recovery spin on the coast with beth. got dropped by father time.

Monday Sep 12, 2011 #

7 AM

Cycling-Road (active recovery) 1:16:00 [3] 20.0 mi (15.8 mph) +646ft
slept:7.5

up early after beth left.... barely even sore from race.... good sign i didn't go hard enough.

super mellow spin out and back on the course from hotel. recovery should be pretty quick from this one.

Sunday Sep 11, 2011 #

7 AM

Swimming (Race Swim) 33:28 [3] 1.2 mi (27:54 / mi)

crap swim for me. just didn't swim "hard" and missed the group, but still thought I was swimming :31ish pace. not the case. if i am going to be competitive at this distance I need to step my game up.

C • numbers 2

8 AM

Cycling-Road (Race Bike) 2:31:40 [5] 56.0 mi (22.2 mph) +3469ft

not a great day on the bike either. first i had to stop a mile in to fix my shoe. buckle came out. stoked i have new shoes for kona.

i was riding well and solid and making tons of passes. dropping everybody on the climbs but trying to be patient. i caught everybody i saw all day and dropped them, but definitely spend some time in no man's land. the bad swim set this up. if i would have been closer to the leaders i am sure i would have done everything i could have to get to them. NEED TO SWIM FASTER.

power numbers were solid i would of thought they would have given me a faster time... maybe i need to take a look at my fit on the LOOK.

entire ride:
avg/max/norm PWR: 240/642/254
kj: 2196

lap 1 - out to turn around in the park
1:00:53 - 23.37 miles - 1,677 ft of climbing
avg/max/norm: 251/642/267
- maybe went out to hot? didn't feel like it... or maybe i should be able to hold this pace the whole time?

lap2 - from turnaround to finish
1:31: - 32.73 miles - 1,821 ft of climbing
avg/max/norm PWR: 233/447/244

C • yeah 2

10 AM

Running (Race Run) 1:24:07 [5] 13.1 mi (6:25 / mi) +2000ft 5:37 / mi

tough run course. had pretty good legs off the bike but never felt fast. didn't have another gear today. finished feeling fine, could have kept going at this pace.

not happy with run... AT ALL! I can run sub 1:20 on this course... and WILL.

Saturday Sep 10, 2011 #

Note
slept:9.0

zombie sleep. 910-610. in bed by 9 and passed out! woke up without an alarm.

8 AM

Swimming (Pre-race) 15:00 [3] 0.5 mi (29:59 / mi)

quick swim in the lake. perfect temp and cool course. feeling good in the water. plan on going for it tomorrow.

9 AM

Cycling-Road (Pre-race) 55:25 [3] 15.6 mi (16.9 mph) +932ft

hopped on the bike right after swim and rode the back half of the course to T2. Pretty fast and my legs felt like magic. a handful of unstructured efforts to race and quick/hard standing climbs.

10 AM

Running (Pre-race (tready)) 15:00 [3] 2.17 mi (6:55 / mi)

i decided to knock out the run on the tready in the gym. stoked i did. felt awesome.
5 min descending warm up
3 x 1 descending from 6 min pace
2 x 30 at 5:30 pace
cool down to 15 min, 1 min rest between all intervals.

need to get on the tready more.

Friday Sep 9, 2011 #

Note
slept:6.0

with the power being out we decided to head to vegas. late night, but good call. more time to chill and check out the course.

pretty good sleep but could have used some more. 1-7.

9 AM

Cycling-Road (pre-ride) 1:33:10 [3] 27.5 mi (17.7 mph) +1654ft

pre-rode some of the course with beth. drove out to lake las vegas/mead lake and rode the out and back in the park. Sick course. hot, hilly, windy, good roads... gonna be fun to race.

kept the effort in check. nothing hard today.

Thursday Sep 8, 2011 #

Note
slept:9.0

in bed early last night. good night of sleep... but hot.

9-6. up early to knock out some work stuff and get shit done!

7 AM

Running (Pre-race) 47:00 [3] 6.5 mi (7:14 / mi) +400ft 6:50 / mi
shoes: Zoot Ultra Otec

headed out to the trails for some quick short intervlas.

2 x 3-2-1 min intervals with equal rest & 5 minutes between routes. not all out, just moderate efforts building through out. legs felt really good.

Wednesday Sep 7, 2011 #

6 AM

Swimming (Masters) 45:00 [3] 1.47 mi (30:37 / mi)

quick masters session. keeping the swims short this week.

2600 scy

300 swim
100 kick

6 x 100
500
5 x 100

200
300

8 AM

Cycling-Road intervals (TT intervals) 2:04:53 [3] 38.52 mi (18.5 mph) +1608ft
ahr:137 max:171

rolled out with pete after swim and breakie. met up with Nester on the coast.

unstructured TT intervals. pete was on TT bike and feeling good. when he went for it i just tried to hang on. perfect race week workout. nothing long, but some solid efforts... everything else was just spinning.

avg/max/norm PWR: 160/522/197
kj: 1197

3 PM

Strength/Core (Rehab United) 45:00 [3]

killer mobility session at RU with beth. all leg/hip opening stuff. the secret sauce.

Tuesday Sep 6, 2011 #

Note
slept:8.0

9-5. good sleep and not to sore from massage.

Swimming (active recovery/pre-race) 40:00 [3] 1.36 mi (29:24 / mi)

good recovery/pre-race swim.

2400 scy

300 swim
300 pull
300 kick
300 drill
3 x 100
6 x 50
12 x 25
300 pull w/ paddles

6 AM

Cycling-Road (Tempo Tuesday) 2:16:17 [3] 40.53 mi (17.8 mph) +2162ft
ahr:137 max:176

rolled out with boys at 615. stoked airey joined us this week. hopefully we can keep this crew rolling over the winter.... I wanted to hit the first interval hard and then back off and just ride steady. mission accomplished. legs were feeling pretty snappy and power was there.

avg/max/norm PWR: 160/527/204
kj: 1304

8 AM

Running (Brick Run) 31:30 [3] 4.25 mi (7:25 / mi) +200ft 7:06 / mi
shoes: Zoot Advantage WR

ez run off the bike. leucadia loop. sweating buckets. humid!

Monday Sep 5, 2011 #

Note
slept:9.5 weight:135.4lbs

930-7. zombie sleep. felt like i could have slept for a couple more hours but got up to spin with the crew.

8 AM

Cycling-Road (active recovery) 2:40:32 [3] 45.1 mi (16.9 mph) +850ft

rolled out with beth, pete, anna, marc, rv and nesters. up to o'side and out the bike path to college/bathroom. they kept rolling and beth I headed back towards home. cruised down to cardiff for coffee and then. perfect mellow miles. nothing hard at all and legs feel great.

Sunday Sep 4, 2011 #

Note
slept:9.25

10-715. mega sleep. much needed sun is already blazing... can't wait to run

8 AM

Running (long run/fartlek.) 1:24:14 [3] 11.85 mi (7:06 / mi) +893ft 6:38 / mi
shoes: Zoot Ultra Kalani 2

good long run this morning. feeling good.

2+ mile warm up. Then intervals, in minutes, 5-1-4-1-3-1-2-1-2-1-3-1, all with 90 secs rest. The longer intervals are steady, 10K effort, the 1 minuters are FAST! Cool down.

love runs like this. run flew by and love running hard.

11 AM

Cycling-Road (active recovery) 1:46:53 [3] 27.65 mi (15.5 mph) +1378ft

ez spin down the coast and back with KL. coffee after.

3 PM

Running (2nd run) 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Zoot Advantage WR

run #2 with beth. rallied before heading over to chill at the pool. felt good. nice and quick.

Saturday Sep 3, 2011 #

7 AM

Swimming (Masters) 1:00:00 [3] 1.76 mi (34:06 / mi)
slept:8.0

cut it at an hour today. solid swimming with some fast stuff. felt good in the water today... way better than last saturday.

300 swim
300 kick
4 x 100

5 x 100
400
3 x 100
200
100

100
2 x 100
300

9 AM

Cycling-Road (endurance) 4:03:00 [3] 74.0 mi (18.3 mph) +3737ft
ahr:145 max:182

rolled out after swim with the crew. swamis loop with everybody and then beth and i broke off. bike path, santa luz, sdbc loop, manchester, la costa, home.

solid ride. power numbers are off. didn't calibrate and was reading way low for first half of ride when I was working the hardest. re calibrated then all good.

1 PM

Running (Brick Run) 31:00 [3] 4.25 mi (7:18 / mi) +200ft 6:59 / mi
shoes: Zoot Ultra Otec

good run. quick, low effort.

Friday Sep 2, 2011 #

7 AM

Swimming (Ymca) 1:10:00 [3] 2.38 mi (29:25 / mi)
slept:8.0

good, long, mellow swim this morning.

4200 scy

500 swim
200 pull
300 kick

2 rounds of the following (broken mile). 2nd round pull w/ paddles
4 x 25
4 x 50
3 x 100
2 x 200
3 x 100
4 x 50
4 x 25

10 AM

Cycling-Road (active recovery) 2:05:56 [3] 35.6 mi (17.0 mph) +1342ft

Friday loop with pete. nothing hard, some steady efforts though. good day to take it easy on the legs.

Thursday Sep 1, 2011 #

8 AM

Running intervals (800's) 1:12:30 [4] 9.6 mi (7:33 / mi) +600ft 7:08 / mi
slept:8.5

good run this morning with beth and block. rolled out from the house and the trails for 6 x 800 (400 rest).

good session felt quick and way better than yesterday.

2 PM

Cycling-Road (active recovery) 1:53:00 [3] 31.0 mi (16.5 mph) +1700ft

mellow riding to and from RU. some bonus time and climbing on the way there.

3 PM

Strength/Core (Rehab United) 45:00 [3]

good sesh w/ beth. nothing to hard. race less than 10 days out.... really?

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