Training Log Archive: Grandpa JamesonIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Note
slept:8.75
Cycling-CX warm up/down (warm up) 1:02:20 [2] 11.0 mi (10.6 mph) +374ft
Cycling-CX race (RACE!) 1:00:00 [5] 14.0 mi (14.0 mph) +600ft
Saturday Oct 30, 2010 #
Note
slept:7.5
Swimming (Endurance - S1) 30:00 [3] 1.14 mi (26:19 / mi)
400 swim
4 x 150 (k,dr,sw)
2 x 100
2 x 75
2 x 50
2 x 200
1 x 150
Cycling-CX warm up/down (warm up) 1:07:25 [3] 12.8 mi (11.4 mph) +509ft
Cycling-CX race (RACE!) 56:00 [5] 16.92 mi (18.1 mph) +643ft
Friday Oct 29, 2010 #
Note
slept:8.75
long day yesterday. drove to LA, kcnocked a cutover, and then drove home. legs aching by the time i got home with all the time in the car.
Cycling-Road (Endurance - R1) 3:40:26 [3] 60.65 mi (16.5 mph) +3297ft
ahr:135 max:178
I let TJ pick the route and it was a good one with some STEEP climing. By the end of the ride I felt like i climb 5000+ feet! Legs finally came around at about the 2 hour mark.
Good blow out. Should be ready to race this weekend.
Running (Active Recovery - L1) 34:17 [2] 4.05 mi (8:28 / mi) +344ft 7:50 / mi
got a call from beth asking me if i wanted to jog this afternoon... why not? mellow miles along the coast just talking and jogging. awesome weather.... relaxing.
time to party!
Thursday Oct 28, 2010 #
Note
slept:8.75
Cycling-MTB intervals (Intervals - R4) 2:05:55 [3] 21.35 mi (10.2 mph) +2608ft
ahr:134 max:172
R4 AM
Intervals
2 x 3 x 1:30'/3'/10'
88%
90 - 100
working the 1:30' intervals on the first two climbs. fun.
perfect warm weather. dry air. railing single track!
Running (Endurance - L1) 49:39 [3] 6.6 mi (7:31 / mi) +790ft 6:45 / mi
ahr:158 max:175 shoes: Nike Air Pegasus+ 27
cruised encinitas ranch.
Strength/Core (Home) 20:00 [3]
2 rounds:
squat matrix (body weight/3 reps per position)
20 push ups w/ feet on ball - 6 leg raises every 5
20 TRX pull ups
50 TRX leg raises (30 side/side/middle - 20 middle)
100 crunches on ball
30 back ext on ball
3 min plank
DONE!
Wednesday Oct 27, 2010 #
Note
slept:9.75
Cycling-Road (Active Recovery - R1) 1:47:56 [2] 29.6 mi (16.5 mph) +758ft
ahr:124 max:156
rolled up to carlsbad, got a flat, and didn't have tube with a long enough valve stem. bummed one from diana who i ran into at starbucks but her tube was old and wouldn't hold air... no worries. grabbed a fog lifter at it's a grind and waited for Carbon connection to ope. they hooked me up with tubes and co2 eventhough i didn't have any cash on me. good guys...
after fixing flat cruised up toe o'side harbor and then back home... still feeling awesome.
Running (Active Recovery - L1) 30:13 [2] 4.1 mi (7:22 / mi) +377ft 6:47 / mi
ahr:150 max:170 shoes: Nike Air Pegasus+ 27
Tuesday Oct 26, 2010 #
Note
slept:7.75
Running intervals (Intervals - L3) 1:00:00 [4] 9.0 mi (6:40 / mi)
ahr:147 max:167 shoes: Nike Air Pegasus+ 27
L3 PM
Intervals
2 x 1000/R 5' @ 90% (3 min)
8 x 400/R2' @ 94% (1 min)
beth was on the tready next to me and we knocked it out. MTV/VH1 dance party on the TV and headphones. doing work. felt rad on the this run. turnover already felt better than last week doing a similare workout.
15 min warm up
1000/3 min intervals @ 5:27 pace, recovery 7:30 pace
400/1 min intervals @ 5:27 pace - wanted to run FASTER!
- i think treadmills have some kind of limiter on them. I turned the the speed up to 12 and it stopped - System Overload (no lie). jumped on another tready... same thing. lame. the tready can't handle me speed!
good run, sweating buckets, QUALITY!
Cycling-Road intervals (Power - R4) 2:14:08 [3] 35.6 mi (15.9 mph) +2805ft
ahr:129 max:158
5 x 8/12
80 to 82%
60 / 90
Loving the flexibility of the new work schedule. awesome day and jumped out the door after some morning meetings.
headed straight for torrey pines to knock out the intervals. Big gear climbs... feeling strong and just feeling really good. I think I need to take advantage of schedule and ride more in the afternoon and get more out of the workouts. I definitely feel more snappy/strong later in the day on the bike which is weird b/c it's the opposite running... better AM.
5 times up TP. all intervals were between 7:30-45 @ 60rpms.
Monday Oct 25, 2010 #
Note
slept:7.75
Swimming (Speed - S3) 45:00 [3] 1.42 mi (31:42 / mi)
2500 scy
200 swim
200 pull
4 x 150 (50k, 50dr,50sw)
3 rounds:
4 x 25 fast
100 EZ
2 x 50 mod
3 x 200 pull w/paddles
Running (Endurance - L1) 1:13:00 [3] 10.0 mi (7:18 / mi) +894ft 6:44 / mi
ahr:155 max:169 shoes: Nike Air Pegasus+ 27
HR a little elevated at the start... dehydration or too much coffee!
Strength/Core (RU Strength Session) 45:00 [5]
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| From Riding/Training Photos |
Sunday Oct 24, 2010 #
Note
slept:6.5
feeling good though... coffee ride this morning then bolts and beers!
Cycling-Road (Active Recovery - R1) 2:41:20 [3] 43.0 mi (16.0 mph) +2431ft
ahr:128 max:156
Saturday Oct 23, 2010 #
Note
slept:9.0
Cycling-Road (Active Recovery - R1) 1:52:56 [2] 28.26 mi (15.0 mph) +958ft
ahr:116 max:156
legs are feeling good. tonight should be fun.
Cycling-CX warm up/down (race warm up) 1:09:15 [3] 10.13 mi (8.8 mph) +151ft
ahr:135 max:171
also rode all over the place watching beth race... so fun. she killed it and had fun.
Cycling-CX race (RACE!) 1:00:39 [5] 13.74 mi (13.6 mph) +151ft
ahr:187 max:201
i wasn't intimidated but still did not have a good start. now i don't think the problem is my lack of starting power. i can ride with those guys... at least for a lap or two, but my problems starting is mental. need to step up my game.
so i was in the 20's for the first lap and then just reeled guys in for the rest of the race. was riding with noble, siegel, and gritters... i was able to drop noble and siegel (first time for me!) but gritters took it to me.
overall... good race technically and fitness wise. nobody passed me after the first lap. I think i was probably in the top 15... but no idea. already looking for some redemption next weekend at Storm the beach.
Friday Oct 22, 2010 #
Note
slept:7.5
Cycling-Road (Active Recovery - R1) 1:58:48 [2] 31.32 mi (15.8 mph) +1355ft
ahr:125 max:161
met tj at bucks and rode the carlsbad loops. mellow effort all around. much needed spin after killer RU session yesterday.
Running (Endurance - L1) 48:57 [3] 6.71 mi (7:18 / mi) +748ft 6:36 / mi
shoes: Nike Vomero 5 - 2
Cycling-CX (FUN/Skills) 49:45 [2] 6.36 mi (7.7 mph) +266ft
set up the CX bikes and took beth out for her first ride. had to teach her how to use the sram double tap... totally forgot about that. a couple laps around the hood and she had it down. then we headed over to the park and did a bunch of laps around the trees...
so fun! good for me too. taught her dismounts, mounts, practiced running up stairs. hopefully she'll like racing tomorrow and we hit these sessions a couple of times a week... seriously... SO FUN!
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| From Riding/Training Photos |
Thursday Oct 21, 2010 #
Note
slept:8.75
Swimming (Endurance - S1) 30:00 [3] 1.14 mi (26:19 / mi)
first swim with H2O Audio Interval.
http://www.h2oaudio.com/store/waterproof-headphone...
life changing!
2000 scy
300 swim
200 kick
300 drill
8 x 25
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ
500 - 25 hard/25 EZ/50 hard/50 EZ/75 hard/75 EZ/100 hard/100EZ - pull w/paddles
Cycling-Road (Endurance - R1) 1:48:39 [3] 30.13 mi (16.6 mph) +1470ft
ahr:130 max:167
perfect weather and drying roads. route i havent ridden in a while.
home-el camino-olivhain-rsf-el camino del norte-del dios-coast.
when i was heading home on the coast I ran into bryan and his wife and spun with them a bit... legs feeling good.
kept the effort pretty mellow during the ride but did push it on some of the rollers... CX efforts.
Strength/Core (RU Strength Session) 45:00 [5]
Wednesday Oct 20, 2010 #
Note
slept:9.0
hoping to get out on the roads for a bit today when the weather breaks...
Cycling-Road (Recovery - R1) 1:46:53 [2] 27.67 mi (15.5 mph) +1381ft
ahr:124 max:151
knocked a mellow recovery spin up to UCSD and back. no rain, cool temps... awesomeness.
big breakkie after!
Running (Recovery - L1) 39:32 [3] 5.24 mi (7:33 / mi) +775ft 6:37 / mi
shoes: Nike Vomero 5 - 2
ended in light rain... love it.
Tuesday Oct 19, 2010 #
Note
slept:8.0
Cycling-CX intervals (Power - R4) 2:01:52 [3] 26.12 mi (12.9 mph) +2684ft
ahr:126 max:156
Power
4 x 8/12
80 to 82%
60 / 90
solid warm up getting there and legs felt pretty good. started raining duing first interval but then stopped when I reached the top of the climb. knocked out two more intervals and then it started pouring. headed for home! got in 3 solid, big gear climbs totaling 30+ minutes so i was content with that.
the right home was a nightmare... cold, rainning, and just wanting a cup of hot coffee! made it back as was soaked... doing work!
Running intervals (Intervals - L4 (treadmill) 55:00 [4] 7.75 mi (7:06 / mi)
ahr:155 max:171 shoes: Nike Air Pegasus+ 27
2 x 1000/R 5' @ 90% (3 min)
6 x 400/R2' @ (1 min)
hit the tready at 24 HR after meetings at the office. solid session. i didn't get too crazy with the paces since I haven't done anything fast.
the 3min intervals (1000's) were about 6 min pace and 1 min (400's) were about 5:40. the treadmill is boring but it's a good tool and an awesome way to work on speed and turnover. need to do a session a week on it.... when the time comes.
Monday Oct 18, 2010 #
Note
slept:8.0
getting back at it full force this week.
Running (Endurance - L1) 1:08:27 [3] 9.2 mi (7:26 / mi) +760ft 6:54 / mi
ahr:149 max:163 shoes: Nike Vomero 5 - 2
best i have felt running since Kona trip. all mellow miles down the coast to seaside and back. good start to the week.
Swimming (Endurance - S1) 30:00 [3] 1.02 mi (29:24 / mi)
1800 scy
400 swim
8 x 150 (50k, 50 drill, 50 sw)
200 pull w/ paddles
Strength/Core (RU Strength Session) 45:00 [3]
good warm up and then doing work... going to be sore.
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| From Riding/Training Photos |
Sunday Oct 17, 2010 #
Cycling-Road (Endurance - R1) 3:06:53 [3] 48.5 mi (15.6 mph) +2602ft
ahr:124 max:162 slept:8.0
we got and epic double esspresso and bird rock coffee and then rode home... in more rain. i kind of like it though... especially during a mellow ride the day after a race. got home, hit the store, and got back just in time for 2nd half of bolts game!
going to totally relax and enjoy a rainy sunday of football on the couch!
Saturday Oct 16, 2010 #
Note
slept:8.5
stoked with yesterdays training. started to feel good, but definitely have some doms setting in from thursdays strength session. looking forward to racing today.. I don't think I'll best race/legs of my life... but "racing is for racing"
Cycling-Road (Recovery/Shake out) 1:08:58 [2] 18.08 mi (15.7 mph) +577ft
ahr:122 max:147
Cycling-CX warm up/down (race warm up) 1:03:00 [3] 11.63 mi (11.1 mph) +794ft
ahr:128 max:169
Cycling-CX race (RACE!) 54:18 [5] 12.26 mi (13.5 mph) +741ft
ahr:186 max:196
so glad I headed up to race. kind of getting used to racing in the afternoon and I like not having to rush around... but i makes for LONG day.
i got a call up but the start was super narrow and long paved section. by the time we hit first turn I was in the 20's. another bad start! the course was tight with a ton of turns so passing was rough, but there were spots to make moves.
i was reeling people in on each lap and pulling away. with 5 laps to go I caught behrens and colton. on a straight away I made a solid move and dropped them. they eventually bridged back up and sat behind for 2 laps.
then i got away a bit but took a major digger going into the barriers. my left shoe got caught up and wouldn't unclip... full on yardsale. at least 5 guys passed me while i fixed my bike. front brake was jacked. I have to take the front wheel off and reseat it.
then i was off... laughing and wanting to get back in the top 10! going into the last lap I was in 11th and chasing 10th, with 12th (kyle gritters) closing in on us.
I was able get by 10th when he bobbled in a corner but not by much. going into the final turns gritter brigded to my wheels and stayed there until we hit the final pavement to the finish.
time for my first sprint finish... he got me by a bike length for 10th!
not bummed AT ALL.... so stoked... full on RACING for an hour. loved it!
Friday Oct 15, 2010 #
Note
slept:9.0
good times last night with beth, trevor, toby at pizza port. planning for next year! it's on.
Swimming (Recovery - S1) 45:00 [3] 1.42 mi (31:42 / mi)
2500 scy
200
2 x 100
4 x 50
8 x 25
200 pull
4 x 150 (50k, 50dr, 50s)
100-200-300-200-100 pull /w paddles.
Running (Endurance - L1) 46:37 [3] 6.23 mi (7:29 / mi) +529ft 6:56 / mi
shoes: Nike Vomero 5 - 2
Cycling-Road (Endurance - L1) 1:38:32 [3] 26.0 mi (15.8 mph) +1368ft
ahr:128 max:161
solid ride up through carlsbad and then back down the coast. just mellow and chatting.
Thursday Oct 14, 2010 #
Note
slept:7.5
feeling much better this morning... almost back to normal.
hoping to knock out a solid day of training/work.
Cycling-Road (Swamis - Intervals) 2:28:10 [3] 40.8 mi (16.5 mph) +2487ft
ahr:129 max:171
hoping to feel 100% by weekend.
Strength/Core (YMCA) 35:00 [3]
3 rounds:
100 crunched on ball
30 back ext on ball
30 push ups on ball
15 overhead tri ext on bosu
30 dumbbell curls (15 ea arm) on bosu
15 lat shoulder raises on bosu
3 rounds:
3 x lunge/curl matrix
15 bent over barbell rows
3 x squat/press matrix
15 pull ups
Running (endurance - L1) 54:06 [3] 7.42 mi (7:17 / mi) +992ft 6:28 / mi
shoes: Nike Air Pegasus+ 27
Wednesday Oct 13, 2010 #
Note
slept:8.0
game on. back at it today... can't wait to get back out on my bike! it's been a week. filled with motivation.
Cycling-Road (Power - R4) 2:25:00 [3] 38.25 mi (15.8 mph) +2750ft
ahr:125 max:158
4 x 8/12
80 to 82%
60 / 90
fetl great to ride after a week off the bike! 4 x 8 min big gear (60 rpms) up the outside of Torry Pines. not killing it but a solid effort.
Yoga (yoga tropics) 45:00 [3]
Tuesday Oct 12, 2010 #
Note
(rest day)
red eye. landed at LAX at 520am. jumped in truck and hauled ass back down to encinitas. came home, showered and went to work. in mtgs 930-1230 then 2-430. so tired and sore.
beat down!
Monday Oct 11, 2010 #
Running (Active Recovery - R1) 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Nike Air Pegasus+ 27
looking forward to getting back to normal this week.
Sunday Oct 10, 2010 #
Running (Endurance ) 57:30 [3] 8.0 mi (7:11 / mi) +300ft 6:56 / mi
shoes: Nike Air Pegasus+ 27
Saturday Oct 9, 2010 #
Running (Endurance ) 1:31:00 [3] 12.5 mi (7:17 / mi) +400ft 7:04 / mi
shoes: Nike Air Pegasus+ 27
Friday Oct 8, 2010 #
Note
slept:9.0
Note
slept:9.0
Running (Endurance ) 1:00:00 [3] 8.0 mi (7:30 / mi) +300ft 7:15 / mi
shoes: Nike Air Pegasus+ 27
Swimming (Open water ) 30:00 [3] 1.0 mi (30:00 / mi)
Thursday Oct 7, 2010 #
Running (underpants run!) 10:00 [0] 1.0 mi (10:00 / mi)
slept:6.5
Running (Endurance - L1) 1:00:00 [3] 8.05 mi (7:27 / mi) +300ft 7:12 / mi
shoes: Nike Air Pegasus+ 27
Swimming (Open Water) 20:00 [3] 1.0 mi (20:00 / mi)
Wednesday Oct 6, 2010 #
Strength/Core (Ymca ) 45:00 [3]
Swimming (Ymca ) 35:00 [3] 1.14 mi (30:42 / mi)
2000 scy
Running (Active recovery ) 32:00 [3] 4.3 mi (7:27 / mi) +651ft 6:31 / mi
Tuesday Oct 5, 2010 #
Note
slept:8.0
Cycling-Road (Endurance - L1) 1:54:46 [3] 28.63 mi (15.0 mph) +2871ft
ahr:131 max:159
kept the effort very EZ but wanted to get in some climbing/strength. hour warm up to san elijo and then did the up and over.
alt seated/standing on SE between stoplights.
alt seated/standing on TWOV between signs.
legs good.
Running (Endurance - L1) 1:01:10 [3] 7.87 mi (7:46 / mi) +1023ft 6:55 / mi
ahr:151 max:170 shoes: Nike Vomero 5 - 2
fun loop in encinitas ranch felt good climbing and descending. i need to get out on some trails and RUN!!!
good effort and then back to work!
Monday Oct 4, 2010 #
Note
slept:8.0
Cycling-Road (Active Recovery - R1) 1:32:38 [2] 24.77 mi (16.0 mph) +797ft
ahr:124 max:152
cool, misty morning and even some steady drizzle.. felt good after racing the the heat over the weekend. legs felt pretty good considering the hard racing.
Strength/Core (YMCA) 25:00 [3]
getting strong!
Swimming (Recovery - S1) 35:00 [3] 1.14 mi (30:42 / mi)
2000 scy
300 swim
200 kick
4 x 150 (s,dr,k by 50)
100-200-300-200-100 pull w/ paddles
Running (Active Recovery - L1) 30:51 [3] 4.01 mi (7:42 / mi) +419ft 7:00 / mi
ahr:145 max:159 shoes: Nike Vomero 5 - 2
super EZ effort and felt awesome. could have run a lot longer... but just cruised home for some MNF and good beers.
Sunday Oct 3, 2010 #
Note
slept:8.75
legs are feeling a little worked from yesterday. nothing major. can't wait to toe the line again today.
Cycling-CX warm up/down (warm up) 1:13:03 [3] 13.54 mi (11.1 mph) +456ft
ahr:115 max:162
Cycling-CX race (RACE!) 43:42 [5] 11.16 mi (15.3 mph) +361ft
ahr:192 max:202
Cycling-CX warm up/down (coo down) 24:33 [3] 4.22 mi (10.3 mph) +138ft
ahr:127 max:145
Saturday Oct 2, 2010 #
Note
slept:7.75
HUGE day of work yesterday and a cutover that lasted until almost 1030. fried my brain!... but loving it. pulled of a huge, gnar cutover second week on the job!
pretty tired and wiped out today... but time to race... "racing is for racing"!
--late(r) edit.
had some thoughts of hitting masters with beth and trevor before heading up to bonelli but decided not to and just lounge around the house and have a good breakkie!
now it's time to race.
Cycling-CX warm up/down (warm up) 55:10 [3] 10.06 mi (10.9 mph) +302ft
ahr:121 max:161
Cycling-CX race (RACE!) 43:26 [5] 10.81 mi (14.9 mph) +285ft
ahr:193 max:206
I was able to get away and track down everybody but the 1 & 2 guys. they were working together and I couldn't bridge the ~20 second gap, but my lead on the rest of the field was growing. rode safe last lap and held on for 3rd in the race and maybe 1st or 2nd in the 1/2's.
fun race.
Cycling-CX warm up/down (cool down) 38:57 [1] 7.17 mi (11.0 mph) +177ft
ahr:129 max:144
Friday Oct 1, 2010 #
Note
slept:8.0
looking forward to racing all weekend!
Swimming (Speed - S1 (YMCA)) 40:00 [3] 1.25 mi (32:00 / mi)
Solid effort.
2200 scy
300 swim
300 kick
300 drill
300 pull
broken 500 mod
2 x 100
2 x 75
2 x 50
2 x 25
then.
5 x 100 pull w/ paddles.
feeling better in the water every session.
Strength/Core (YMCA) 25:00 [3]
3 x push up matrix (3 ea postion, 27 reps per set)
15 min staight of core. 1 min on 15 sec rest.
- crunches on ball, planks, etc
ended with 5 min plank changing positions every 30".
Cycling-CX (Recovery/Skills) 1:10:34 [3] 14.0 mi (11.9 mph) +955ft
ahr:130 max:163
Just cruised some laps on the hood trails with a couple of hot laps. rode the tricross. looking forward to a weekend of racing and having fun.