Training Log Archive: Grandpa JamesonIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Event: 70.3 World Championships
7 AM
Swimming (Race Prep - INT) 45:00 [3] 1.42 mi (31:42 / mi)
slept:8.5
quick swim this morning and feeling good. good talk with drik before jumping in.
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (mixing up paces)
100 ez pull
3 x (3x100)
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (mixing up paces)
100 ez pull
3 x (3x100)
4 PM
Cycling-Road (Gear Check) 43:20 [2] 12.44 mi (17.2 mph) +299ft
had a bit of scare this morning. after getting new power tap hub in disc working with garmin I noticed the brakes on the front wheel were rubbing big time... and the rear had very little clearance.
luckliy gordon made and emergency stop by and got my bike dialed.
l hit the coast for a quick spin and just testing out everything... shifting, flask position, flat kit position. all good now.
bike is fast!!!!!!!!!!
luckliy gordon made and emergency stop by and got my bike dialed.
l hit the coast for a quick spin and just testing out everything... shifting, flask position, flat kit position. all good now.
bike is fast!!!!!!!!!!
Wednesday Mar 30, 2011 #
Note
slept:9.5
9-630. great sleep.
8 AM
Cycling-Road (Race Prep - RLT) 1:48:26 [3] 31.3 mi (17.3 mph) +1627ft
ahr:134 max:179
Felt great this morning getting on the bike. was ready to hammer!
RLT
Race Preperation
3 x 6/9
180-185 / 260 to 300
85+/-5
rolled out up through leucadia & down la costa to warm up. then hit on olivehain.
#1 - from henry's up RSF towards san elijo
6:01
avg/max/norm PWR: 289/422/293
avg/max HR: 160/174
- went for it but not all out. i usually shoot for the middle of the power ranges in the intervals but was feeling good so what shooting for upper end.
#2 - camino del norte
6:32 (went over a bit b/c i had to slow down for construction zone)
avg/max/norm PWR: 284/431/286
avg/max HR: 166/175
- another good one with some rollers so tried to hammer short descents to keep power up. another good one could have just kept going. 6 minutes felt short.
#3 - through RSF heading back to SB
6:51 (a little long again, just finished last climb)
avg/max/norm PWR: 292/493/296
avg/max HR: 170/179
- went for on this one. feeling really good and could have rode harder. really happy with how this workout went. legs feel awesome.
entire workout:
avg/max/norm PWR: 151/567/206
kj: 1017
RLT
Race Preperation
3 x 6/9
180-185 / 260 to 300
85+/-5
rolled out up through leucadia & down la costa to warm up. then hit on olivehain.
#1 - from henry's up RSF towards san elijo
6:01
avg/max/norm PWR: 289/422/293
avg/max HR: 160/174
- went for it but not all out. i usually shoot for the middle of the power ranges in the intervals but was feeling good so what shooting for upper end.
#2 - camino del norte
6:32 (went over a bit b/c i had to slow down for construction zone)
avg/max/norm PWR: 284/431/286
avg/max HR: 166/175
- another good one with some rollers so tried to hammer short descents to keep power up. another good one could have just kept going. 6 minutes felt short.
#3 - through RSF heading back to SB
6:51 (a little long again, just finished last climb)
avg/max/norm PWR: 292/493/296
avg/max HR: 170/179
- went for on this one. feeling really good and could have rode harder. really happy with how this workout went. legs feel awesome.
entire workout:
avg/max/norm PWR: 151/567/206
kj: 1017
2 PM
Running (Race Prep - LSP) 44:53 [3] 5.83 mi (7:42 / mi) +59ft 7:38 / mi
shoes: Zoot Ultra Kalani
LSP
Race Preperation
12 x 50 w 200 easy (imagine a
track, run straights fast for
50m and corners easy)
Headed down to mission beth with beth and knocked this out around the bay before hitting the water.
ez warm up jogging and then 12 x 20 seconds on 2min. felt better and better with each interval... just opening it up and shutting it down.
Race Preperation
12 x 50 w 200 easy (imagine a
track, run straights fast for
50m and corners easy)
Headed down to mission beth with beth and knocked this out around the bay before hitting the water.
ez warm up jogging and then 12 x 20 seconds on 2min. felt better and better with each interval... just opening it up and shutting it down.
3 PM
Swimming (Open Water) 30:00 [3] 0.93 mi (32:15 / mi)
first open water swim of the year and in the new wetsuit... really like the fit and glad I didn't go with XS. water actually felt good... hoping for the same on saturday.
fun swim with harder intervals and some drafting practice with trevor. looking forward to a lot more open water swimming.
fun swim with harder intervals and some drafting practice with trevor. looking forward to a lot more open water swimming.
Tuesday Mar 29, 2011 #
6 AM
Cycling-Road (Active Recovery) 1:35:00 [2] 24.17 mi (15.3 mph) +1181ft
ahr:128 max:154 slept:8.25
on it early. met up with bryan and we just crused & chatted. home, up torrey pines and home. all ez. legs feeling pretty good.
avg/max/norm PWR: 149/364/155
kj: 744
avg/max/norm PWR: 149/364/155
kj: 744
8 AM
Running (Active Recovery) 33:57 [2] 4.26 mi (7:58 / mi) +362ft 7:23 / mi
shoes: Zoot Ultra Kalani
ez 4 mile loop in the ranch. legs feeling good and just not pushing it. can't wait to race... and run FAST!!!!!
5 PM
Note
another killer massage from simone. feeling like a million bucks. I also picked up the shiv from B&L. Lets do this!
Monday Mar 28, 2011 #
Note
slept:9.0 weight:137lbs
915-615. RACE WEEK! good start with 9 hours of sleep. the itch to race is getting stronger by the day. a lot going on this week work/race wise....
7 AM
Swimming (YMCA) 50:00 [3] 1.53 mi (32:41 / mi)
super mellow swim at the YMCA and some time in the wetsuit.
2700 scy
600 swim
4 x 150 kick, drill, swim
10 x 50
500 pull w/ paddles
500 in wetsuit (wanted to swim a bit more but was getting way too hot)
- suit is fast and super comfortable!
2700 scy
600 swim
4 x 150 kick, drill, swim
10 x 50
500 pull w/ paddles
500 in wetsuit (wanted to swim a bit more but was getting way too hot)
- suit is fast and super comfortable!
3 PM
Strength/Core (RU Functional Strength) 45:00 [3]
perfect race prep workout at RU. feeling good!
Sunday Mar 27, 2011 #
8 AM
Cycling-Road (Endurance - RE) 3:28:00 [3] 60.2 mi (17.4 mph) +1504ft
ahr:132 max:158 slept:9.0
good sleep last night and just lounging and taking our time getting on it this morning. rolled out with beth and met up with julie. cool, foggy, wet morning.
super mellow spinning up to base and then it started to rain a bit and beth turned around with Julie. I kept going and just rode steady up through the campground and then headed back home. nothing hard today.
avg/max/norm PWR: 158/426/162
kj: 1754
super mellow spinning up to base and then it started to rain a bit and beth turned around with Julie. I kept going and just rode steady up through the campground and then headed back home. nothing hard today.
avg/max/norm PWR: 158/426/162
kj: 1754
12 PM
Running (Endurance - LE) 1:15:04 [3] 10.0 mi (7:30 / mi) +885ft 6:56 / mi
ahr:151 max:175 shoes: Zoot Ultra Kalani
T-run in the ranch with beth. so nice out... pretty warm and sunny. felt really good to sweat. ran the same hilly route i have been doing lately and felt pretty damn good but held back from the pushing the pace... saving my matches!
really looking forward hitting the run next weekend and dropping the HAMMER!
really looking forward hitting the run next weekend and dropping the HAMMER!
Saturday Mar 26, 2011 #
7 AM
Swimming (Masters) 1:05:00 [3] 2.1 mi (30:57 / mi)
good swim to start the day. i was pretty tired getting in the pool but had a solid sesh.
3700 scy
500 swim
200 kick
200 ez
2 x 200
3 x 200
4 x 200
5 x 200
- all mixed paces.
3700 scy
500 swim
200 kick
200 ez
2 x 200
3 x 200
4 x 200
5 x 200
- all mixed paces.
9 AM
Cycling-Road hills (Power - RPW) 4:17:44 [4] 69.25 mi (16.1 mph) +5935ft
ahr:141 max:184
stoked to take our time getting out on the bike, ate some breakkie after swim, and then got on it. just me and beth. rolled up north for a nice long warm up before hitting double peak for hill pyramid intervals. had to stop at pete's to get beth some liquid courage before climbs... earliest coffee stop ever!
RPW
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
60
couldn't do continuous climb today because we wanted to ride from home so just broke it up into 3 climbs to the time in and worked progressively harder though out.
1. melrose-double peak
22:39
avg/max/norm PWR: 230/350/235
avg/max HR: 158/177
2. melrose-double peak
19:55
avg/max/norm PWR: 261/413/265
avg/max HR: 165/182
3. Twin Oaks Valley
10:05
avg/max/norm PWR: 269/353/270
avg/max HR: 165/176
really happy with the intervals... nailed all my power zones and didn't feeling like i was ever working too hard except for the final steeps on double peak.
rolled through elfin/del dios to home and kept it rolling.
entire workout
avg/max/norm PWR: 181/197/452
kj: 2455
RPW
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
60
couldn't do continuous climb today because we wanted to ride from home so just broke it up into 3 climbs to the time in and worked progressively harder though out.
1. melrose-double peak
22:39
avg/max/norm PWR: 230/350/235
avg/max HR: 158/177
2. melrose-double peak
19:55
avg/max/norm PWR: 261/413/265
avg/max HR: 165/182
3. Twin Oaks Valley
10:05
avg/max/norm PWR: 269/353/270
avg/max HR: 165/176
really happy with the intervals... nailed all my power zones and didn't feeling like i was ever working too hard except for the final steeps on double peak.
rolled through elfin/del dios to home and kept it rolling.
entire workout
avg/max/norm PWR: 181/197/452
kj: 2455
4 PM
Running (Endurance - LE) 1:00:00 [3] 8.07 mi (7:26 / mi) +734ft 6:51 / mi
shoes: Zoot Ultra Kalani
LE
Endurance
1:00
killer run... rolled out solo a couple after hours after ride and some grocery shopping.
ran my standart 60 min loop in the ranch and had to add on... good sign.. just rolling and listening to some good tunes.
Endurance
1:00
killer run... rolled out solo a couple after hours after ride and some grocery shopping.
ran my standart 60 min loop in the ranch and had to add on... good sign.. just rolling and listening to some good tunes.
Friday Mar 25, 2011 #
Note
slept:9.0
good, big night of sleep. 9-6. swim & run today. may have to hit the tready... more rain!
7 AM
Swimming (YMCA) 1:15:00 [3] 2.44 mi (30:44 / mi)
another long swim... just getting it done.
4300 scy
1000 swim
kick set w/ fins:
3 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
- all fast
- even:
1-3 50 rest :10, 50 rest :20 - all fast
200 kick
pull set w/ paddles & buoy
200 steady
4 x 50 + band
200 steady
4 x 50 + band
200 ez,c/d
4300 scy
1000 swim
kick set w/ fins:
3 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
- all fast
- even:
1-3 50 rest :10, 50 rest :20 - all fast
200 kick
pull set w/ paddles & buoy
200 steady
4 x 50 + band
200 steady
4 x 50 + band
200 ez,c/d
12 PM
Running tempo (Tempo - LT) 1:00:48 [4] 8.48 mi (7:10 / mi) +233ft 6:59 / mi
ahr:155 max:192 shoes: Zoot Ultra Kalani
LT
Tempo
3000
170 +/-5
5:20
good run! waited for the sun to come out and then got to work. mellow 2+ miles down the the coast and started the interval.
Tempo interval
10:52
2 miles
avg pace: 5:26
avg/max HR: 181/192
started out pretty conservative (5:30-5:40) which is about what I want to head out at oside next saturday, and then decreased the pace. felt good running and definitely had more in the tank. after interval flipped and jogged home.
Tempo
3000
170 +/-5
5:20
good run! waited for the sun to come out and then got to work. mellow 2+ miles down the the coast and started the interval.
Tempo interval
10:52
2 miles
avg pace: 5:26
avg/max HR: 181/192
started out pretty conservative (5:30-5:40) which is about what I want to head out at oside next saturday, and then decreased the pace. felt good running and definitely had more in the tank. after interval flipped and jogged home.
Thursday Mar 24, 2011 #
6 AM
Cycling-Road intervals (Tempo - RT) 2:37:00 [4] 45.3 mi (17.3 mph) +2746ft
ahr:143 max:172 slept:8.25
rolled out early solo... cold! did the reverse swamis route and knocked out the first interval starting at el camino del norte and then the second one after taking left of harmony grove heading into elfin.
really happy with the intervals. even with the rolling terrain, and a couple of descents I was able to keep the power up.
RT
Tempo
2 x 20/20
220 -260
80 - 90
#1 - 20:01
avg/max/norm PWR: 244/366/245
avg/max HR: 160/166
#2 - 20:01
avg/max/norm PWR: 237/424/241
avg/max HR: 161/172
entire workout
avg/max/norm PWR: 185/424/197
kj: 1572
really happy with the intervals. even with the rolling terrain, and a couple of descents I was able to keep the power up.
RT
Tempo
2 x 20/20
220 -260
80 - 90
#1 - 20:01
avg/max/norm PWR: 244/366/245
avg/max HR: 160/166
#2 - 20:01
avg/max/norm PWR: 237/424/241
avg/max HR: 161/172
entire workout
avg/max/norm PWR: 185/424/197
kj: 1572
1 PM
Swimming (YMCA) 45:00 [3] 1.53 mi (29:25 / mi)
hit the Y for a quick one... a session i have been wanting to knock out.
2700 scy
200 swim
200 pull
200 kick
4 x 50
- 10 x 25 drill/25 swim
- 10 x swim - fast
- 10 x pull w/ paddles & band
- 10 x pull w/ paddles
100 c/d
2700 scy
200 swim
200 pull
200 kick
4 x 50
- 10 x 25 drill/25 swim
- 10 x swim - fast
- 10 x pull w/ paddles & band
- 10 x pull w/ paddles
100 c/d
2 PM
Strength/Core (RU Functional Strength) 50:00 [3]
solo mission at RU. had to be home by for cutover. good session, some solid work, but nothing gnarly with race coming next weekend... believing in the secret sauce.
 |
| From Riding/Training Photos |
Wednesday Mar 23, 2011 #
6 AM
Swimming (Masters) 1:15:00 [3] 2.33 mi (32:11 / mi)
slept:7.75
solid masters session...
4100 scy
300 swim
200 kick
4 x (5 x 100, every 5th kick)
pull set:
400
2 x 200
4 x 100
8 x 50
4100 scy
300 swim
200 kick
4 x (5 x 100, every 5th kick)
pull set:
400
2 x 200
4 x 100
8 x 50
11 AM
Running intervals (Speed - LSP) 1:05:48 [3] 8.72 mi (7:33 / mi) +717ft 7:00 / mi
shoes: Zoot Ultra Kalani
LSP
Speed
10 x 200/200easy
Knocked this out in between a lot of work... glad I didn't lag b/c it wouldn't have happened.
just ran a good loop in the ranch and knocked out the intervals after a 20 min warmup.
10 x 200 (35 seconds) on the 2 min.
- felt pretty quick and took the recoveries very mellow. finished the loop with ez jogging.
Speed
10 x 200/200easy
Knocked this out in between a lot of work... glad I didn't lag b/c it wouldn't have happened.
just ran a good loop in the ranch and knocked out the intervals after a 20 min warmup.
10 x 200 (35 seconds) on the 2 min.
- felt pretty quick and took the recoveries very mellow. finished the loop with ez jogging.
Tuesday Mar 22, 2011 #
6 AM
Cycling-Road intervals (Power - RLT) 2:28:46 [4] 41.0 mi (16.5 mph) +2411ft
ahr:133 max:170 slept:8.0
up and on it early. had to break out the lights. rolled down to Torrey and got to work. same work out as 2 weeks ago but added a a 5th interval because the hill is getting shorter... i am getting faster! so the intervals are not 8 mins. started raining a bit during 2nd interval, then stopped, and the started pouring... for 3 & 4, and then stopped for 5. I was soaked but got it done.
right before the skies opened up:
RLT
Power
4 x 8/6
260 - 300
60
#1 - 7:12
avg/max PWR: 273/347
avg/max HR: 156/163
#2 - 7:08
avg/max PWR: 277/345
avg/max HR: 157/167
#3 - 6:59
avg/max PWR: 279/346
avg/max HR: 160/169
#4 - 6:42
avg/max PWR: 286/356
avg/max HR: 160/168
#5 - 6:43
avg/max PWR: 289/386
avg/max HR: 162/170
Entire workout:
avg/max/norm PWR: 181/386/209
kj: 1447
stoked with the power numbers. up from when i did this same workout 2 weeks ago and just feel like I am continuing to get stronger.
right before the skies opened up:
RLT
Power
4 x 8/6
260 - 300
60
#1 - 7:12
avg/max PWR: 273/347
avg/max HR: 156/163
#2 - 7:08
avg/max PWR: 277/345
avg/max HR: 157/167
#3 - 6:59
avg/max PWR: 279/346
avg/max HR: 160/169
#4 - 6:42
avg/max PWR: 286/356
avg/max HR: 160/168
#5 - 6:43
avg/max PWR: 289/386
avg/max HR: 162/170
Entire workout:
avg/max/norm PWR: 181/386/209
kj: 1447
stoked with the power numbers. up from when i did this same workout 2 weeks ago and just feel like I am continuing to get stronger.
C • nice 1
Monday Mar 21, 2011 #
Note
slept:8.5 weight:137.4lbs
915-6.
pouring rain on a recovery day... love it. final 2 weeks before o'side and finally getting the itch to race. one more of week of "work" and race prep time!
pouring rain on a recovery day... love it. final 2 weeks before o'side and finally getting the itch to race. one more of week of "work" and race prep time!
7 AM
Swimming (Recover/Endurance) 1:00:00 [3] 1.93 mi (31:05 / mi)
mellow swim this morning. pretty mellow with some strength work at the end.
3400 scy
10 x 100 (odd swim, even pull)
6 x 150 (k,dr,sw)
8 x 50 (stroke/swim)
5 x 100 pull w/ paddles
10 x 50 pull w/ paddles & band
100 kick c/d
3400 scy
10 x 100 (odd swim, even pull)
6 x 150 (k,dr,sw)
8 x 50 (stroke/swim)
5 x 100 pull w/ paddles
10 x 50 pull w/ paddles & band
100 kick c/d
1 PM
Running (Active Recovery) 44:09 [2] 5.47 mi (8:04 / mi) +230ft 7:46 / mi
shoes: KSWISS Keahou 2
mellow run down the coast to pipes and back. just jogging and listening to alberto salazar podcast... zoning out. legs were tired, but not sore. good for recovery.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [3]
tough lower body sesh at RU with beth, trevor, & brandon. continuing to "do work" under bryan's guidance....
Sunday Mar 20, 2011 #
7 AM
Cycling-Road (Endurance - LE) 4:12:00 [3] 69.5 mi (16.5 mph) +3136ft
ahr:124 max:155 slept:8.75 weight:137.4lbs
woke up early and checked the weather. they pushed the rain back so I woke beth and we got on it early. headed south into a pretty good head wind and climbed, soledad, did a couple of hot laps a fiesta and then headed home.
nice tail wind coming and stopped and bucks for a much needed coffee. rolled north a bit after to get over 4 hours. Good day on the bike and stoked rallied on got it done early.
avg/max/norm PWR: 162/386/166
kj: 2098
nice tail wind coming and stopped and bucks for a much needed coffee. rolled north a bit after to get over 4 hours. Good day on the bike and stoked rallied on got it done early.
avg/max/norm PWR: 162/386/166
kj: 2098
12 PM
Running (Endurance - RE) 1:15:35 [3] 10.31 mi (7:20 / mi) +869ft 6:47 / mi
ahr:146 max:165 shoes: Zoot Ultra Kalani
another very solid run off the bike. i am starting to notice a pretty big jump in my run fitness and getting me excited to race.
rolled out right off the bike and ran another hilly loop in the ranch... a lot of wind. didn't feel like i was running hard at all and just cruising.
loving the Zoot Kalani's. ran in them 3 times this week. super comfortable and light.
rolled out right off the bike and ran another hilly loop in the ranch... a lot of wind. didn't feel like i was running hard at all and just cruising.
loving the Zoot Kalani's. ran in them 3 times this week. super comfortable and light.
2 PM
Swimming (Recovery) 40:00 [2] 1.14 mi (35:05 / mi)
right after the run... slammed some Ultragen and then headed to the Y. chilled in the hot tub before and then knocked some ez swimming with beth.
300 swim
300 pull
300 kick
5 x 50 drill/swim
5 x 50 swim
5 x 50 pull w/paddles
5 x 50 pull w/ paddles & band
100 c/d
another solid weekend in the bag.... couch time!
300 swim
300 pull
300 kick
5 x 50 drill/swim
5 x 50 swim
5 x 50 pull w/paddles
5 x 50 pull w/ paddles & band
100 c/d
another solid weekend in the bag.... couch time!
Saturday Mar 19, 2011 #
8 AM
Cycling-Road (Endurance - RE) 5:14:00 [3] 80.5 mi (15.4 mph) +7340ft
ahr:141 max:174 slept:8.0
decided to flip saturday and sunday with the forecasted rain.... so the plan was to ride at least 5 hrs.
we rolled out east to me matt and kristen to do some work on the GWL. pretty cold morning but warmed up on the first climb. legs felt pretty solid all day, didn't really feel yesterdays hard effort, but didn't really push it either.
we climbed dehesa, skyline, lions valley, and then rolled the GWL in reverse... and then beth and I climbed back up dehesa after kristen got flat.
it ended up being a good and tough day on the bike... a lot of climbing, false flat and wind... working the whole time.
avg/max/norm PWR: 174/398/285
kj: 2975
we rolled out east to me matt and kristen to do some work on the GWL. pretty cold morning but warmed up on the first climb. legs felt pretty solid all day, didn't really feel yesterdays hard effort, but didn't really push it either.
we climbed dehesa, skyline, lions valley, and then rolled the GWL in reverse... and then beth and I climbed back up dehesa after kristen got flat.
it ended up being a good and tough day on the bike... a lot of climbing, false flat and wind... working the whole time.
avg/max/norm PWR: 174/398/285
kj: 2975
3 PM
Running (Endurance - RE) 1:30:10 [3] 12.2 mi (7:23 / mi) +1136ft 6:48 / mi
shoes: Zoot Ultra Kalani
we decided to knock out our long(er) run today too. killer loop through encinitas ranch. a loop i have been wanting to knock out for a while. a lot of climbing but had good legs. run felt effortless... a definite shift in running fitness is happening....
Friday Mar 18, 2011 #
Note
slept:8.5
9-530. tired this morning, could have slept WAY more, but had to get up to knock out some work before heading to ride with trevor.
8 AM
Cycling-Road hills (Power - RPW) 4:30:00 [4] 67.2 mi (14.9 mph) +7411ft
ahr:140 max:186
rolled out with trevor from kit carson to knock another hill pyramid workout on south grade. rode mellow up wohlford and just cruised to the taco shop. today was just about the hill interval. stoked to have trevor there to push... he was nice enough to sit there and spin with me during the first 30 mins creeping along at 200w.
RPW
Power
30 - 200w
20 - 220-240w
10 - 260-280w
5 - 280-300w
3 - 300-320w
2 - max
all @ 60 rpm
Wohlford climb:
13:15, 2.0 miles, 715 ft of climbing
avg/max/norm PWR: 237/309/237
avg/max HR: 150/162
Palomar, south grade, hill pyramid:
#1 - 30:01
avg/max/norm PWR: 206/315/206
avg/max HR: 151/156
#2 - 20:01
avg/max/norm PWR: 239/332/239
avg/max HR: 165/169
#3 - 10:01
avg/max/norm PWR: 271/362/272
avg/max HR: 174/176
#4 - 5:01
avg/max/norm PWR: 290/366/291
avg/max HR: 179/182
#5 - 3:01
avg/max PWR: 306/378
avg/max HR: 183/186
#6 - 2:02
avg/max PWR: 311/397
avg/max HR: 185/186
Total Climb Interval.
1:11
avg/max/norm PWR: 238/397/245
avg/max HR: 163/186
stoked with the climb and power zones are spot on. i was actually able to hold over 300w for the final intervals which wasn't the case last saturday.
Entire workout:
avg/max PWR: 179/397
norm PWR: 201
kj: 2597
at the end or ride i felt surprisingly fresh. ride and hard climb on pretty tired legs didn't take much out of me.
RPW
Power
30 - 200w
20 - 220-240w
10 - 260-280w
5 - 280-300w
3 - 300-320w
2 - max
all @ 60 rpm
Wohlford climb:
13:15, 2.0 miles, 715 ft of climbing
avg/max/norm PWR: 237/309/237
avg/max HR: 150/162
Palomar, south grade, hill pyramid:
#1 - 30:01
avg/max/norm PWR: 206/315/206
avg/max HR: 151/156
#2 - 20:01
avg/max/norm PWR: 239/332/239
avg/max HR: 165/169
#3 - 10:01
avg/max/norm PWR: 271/362/272
avg/max HR: 174/176
#4 - 5:01
avg/max/norm PWR: 290/366/291
avg/max HR: 179/182
#5 - 3:01
avg/max PWR: 306/378
avg/max HR: 183/186
#6 - 2:02
avg/max PWR: 311/397
avg/max HR: 185/186
Total Climb Interval.
1:11
avg/max/norm PWR: 238/397/245
avg/max HR: 163/186
stoked with the climb and power zones are spot on. i was actually able to hold over 300w for the final intervals which wasn't the case last saturday.
Entire workout:
avg/max PWR: 179/397
norm PWR: 201
kj: 2597
at the end or ride i felt surprisingly fresh. ride and hard climb on pretty tired legs didn't take much out of me.
4 PM
Swimming (Recovery) 40:00 [2] 1.25 mi (32:00 / mi)
stoked that beth wanted to swim this after... i wanted to but would have probably bagged it if she wasn't going... good recovery swim...
2200 scy
300 swim
200 (back/free, breast/free by 25 x 2)
- ran into beth on 2nd backstroke and almost knocked her out... my backsroke is pretty much garbage... can't go straight or fast.
2 x 150 (k,dr,sw)
1000 pull w/paddles
100 kick
2200 scy
300 swim
200 (back/free, breast/free by 25 x 2)
- ran into beth on 2nd backstroke and almost knocked her out... my backsroke is pretty much garbage... can't go straight or fast.
2 x 150 (k,dr,sw)
1000 pull w/paddles
100 kick
Thursday Mar 17, 2011 #
Note
slept:8.75
915-6. got up at 5 to head to masters... but decided to get back into bed for more sleep. good call. definitely feeling the massage from yesterday in the legs.
7 AM
Swimming (Endurance) 1:10:00 [3] 2.27 mi (30:50 / mi)
good swim. stoked on the extra sleep and the workout trevor sent me.
4000 scy
500 choice wmup (300 swim, 200 kick)
3x500 descend each one so last one is fastest (30 sec rest between each)
- #3 pull w/paddles
400 pull aerobic as recovery
3x300 descend each one so last on is fastest (20 sec rest between each)
- #3 pull w/paddles
200 pull same as above
3x100 descend each one so last is fastest (10 sec rest between each)
- all with buoy, paddles, & band... HARD!
100 pull same as above
cooldown - 100 k
4000 scy
500 choice wmup (300 swim, 200 kick)
3x500 descend each one so last one is fastest (30 sec rest between each)
- #3 pull w/paddles
400 pull aerobic as recovery
3x300 descend each one so last on is fastest (20 sec rest between each)
- #3 pull w/paddles
200 pull same as above
3x100 descend each one so last is fastest (10 sec rest between each)
- all with buoy, paddles, & band... HARD!
100 pull same as above
cooldown - 100 k
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
Good one... and pretty tough. I thought I would suffer more with all the soreness from the massage but once I loosened up I felt fine. a lot jumps/jops/KB's to day. all good things...
Wednesday Mar 16, 2011 #
7 AM
Cycling-MTB intervals (Threshold - RLT) 2:10:05 [4] 21.61 mi (10.0 mph) +2703ft
ahr:134 max:180 slept:8.0
super stoked to get out on the trails with trevor to knock this one out... good change from intervals on the road.
RLT
Threshold
6 x 3/6
175-190 / 260 - 300
90
since the workout was on the trails i changed it up a bit. we pretty much did 3 mins hard/3 mins ez up each climb. ended up with 8 good intervals and just had fun riding. frist time i have ridden the mtb hard in a LONG time... fun to go fast.
trevor was FLYING! Glad i don't have to race him!
RLT
Threshold
6 x 3/6
175-190 / 260 - 300
90
since the workout was on the trails i changed it up a bit. we pretty much did 3 mins hard/3 mins ez up each climb. ended up with 8 good intervals and just had fun riding. frist time i have ridden the mtb hard in a LONG time... fun to go fast.
trevor was FLYING! Glad i don't have to race him!
10 AM
Running (Tempo - LT) 1:03:39 [5] 8.81 mi (7:13 / mi) +724ft 6:42 / mi
ahr:159 max:193 shoes: Zoot Ultra Kalani
LT
Tempo
5000
160+/-5
5:30
knocked out the run right after the ride with trevor. it wasn't as a t-run but wanted to run with trevor and knock it out. he had an interval run too so we got to work. ez warm up then got to work once we hit the trails.
#1 - 18:21
3 miles, 404 ft of climbing
avg pace: 6:06
avg/max HR: 183/193
- we laid it down during this 3 mile interval. HARD running with a lot of steep climbing, felt like racing, pushing each other. so rad. definitely wouldn't have been able to pull this off solo.
that was the only interval that I had to do but trevor had another hard mile to knock so I joined in. didn't go all out but still a fast tempo.
#2 - 5:55
1 mile, 80 ft of climbing.
avg/max HR: 181/186
- again so steep climbs in the mile and didn't feel like i was running that hard or fast. stoked to run a sub 6 mile on rolling terrain after super hard 3 mile effort.
great morning of training...
first run in Zoot Ultra Kalani's... so comfortable... really like them.
Tempo
5000
160+/-5
5:30
knocked out the run right after the ride with trevor. it wasn't as a t-run but wanted to run with trevor and knock it out. he had an interval run too so we got to work. ez warm up then got to work once we hit the trails.
#1 - 18:21
3 miles, 404 ft of climbing
avg pace: 6:06
avg/max HR: 183/193
- we laid it down during this 3 mile interval. HARD running with a lot of steep climbing, felt like racing, pushing each other. so rad. definitely wouldn't have been able to pull this off solo.
that was the only interval that I had to do but trevor had another hard mile to knock so I joined in. didn't go all out but still a fast tempo.
#2 - 5:55
1 mile, 80 ft of climbing.
avg/max HR: 181/186
- again so steep climbs in the mile and didn't feel like i was running that hard or fast. stoked to run a sub 6 mile on rolling terrain after super hard 3 mile effort.
great morning of training...
first run in Zoot Ultra Kalani's... so comfortable... really like them.
1 PM
Swimming (Recovery) 40:00 [3] 1.36 mi (29:24 / mi)
quick recovery swim in between meetings. felt good and first time breaking the "band" back out....
2400 scy
1000 swim
300 kick
300 drill
4 x 200 pull w/ paddles & band
2400 scy
1000 swim
300 kick
300 drill
4 x 200 pull w/ paddles & band
4 PM
Note
Epic massage from Simone. I don't think i have ever had one this good and spot on. 1 hour spent just working on legs and getting everything to release... hurt a lot... in a good way.
Tuesday Mar 15, 2011 #
Note
slept:8.25
930-545. up with beth's alarm. was thinking about hitting masters but stayed up a bit late (for me) and decided more sleep today would be better. solo swim today.
7 AM
Swimming (Endurance) 1:25:00 [3] 2.84 mi (29:56 / mi)
knocked out the longest swim of the year! i did the same "gordo" workout that I did last week, but the plan was to increase the distance. the water was warm and I was feeling good so I went for it. Ideally I would like to get in one "big" swim a week between now and texas.
5000 scy
300 swim
200 pull
kick set w/ fins:
4 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
1 & 2 fast, 3rd pull
- even:
1-3 50 rest :10, 50 rest :20 - all fast
pull set w/ paddles & buoy
300 steady
3 x 100 fast
300 steady
3 x 100 fast
300 steady
c/d
200 mixed kicking
200 drill/swim
5000 scy
300 swim
200 pull
kick set w/ fins:
4 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
1 & 2 fast, 3rd pull
- even:
1-3 50 rest :10, 50 rest :20 - all fast
pull set w/ paddles & buoy
300 steady
3 x 100 fast
300 steady
3 x 100 fast
300 steady
c/d
200 mixed kicking
200 drill/swim
1 PM
Yoga (Core Power 1.5) 45:00 [3]
stoked i was able to make this class between meetings. perfect for recovery, hot room, sweating, lots of stretching, core, & planks.
class was 60 min, but 45 min of "work" (logged).
class was 60 min, but 45 min of "work" (logged).
Monday Mar 14, 2011 #
7 AM
Swimming (Recovery - S1) 1:00:00 [3] 1.8 mi (33:20 / mi)
slept:8.0
total recovery swim at the Y this morning... tired heading over but better after the swim. just loosening up...
3200 scy
500 swim
500 pull
6 x 150 (k,dr,sw)
6 x 50
pull w/ paddles:
200
4 x 50
2 x 100
4 x 50
200
3200 scy
500 swim
500 pull
6 x 150 (k,dr,sw)
6 x 50
pull w/ paddles:
200
4 x 50
2 x 100
4 x 50
200
12 PM
Running (Active Recovery) 44:40 [2] 5.6 mi (7:59 / mi) +190ft 7:44 / mi
shoes: KSWISS Keahou 2
Easy recovery run... and felt good. no niggles or aches anywhere. pretty stoked. ran down through leucadia and back and then a couple hot laps at the YMCA
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [3]
good in a bit early and did some stretching and foam rolling... good. i was definitely dragging heading in, huge weekend, and racking my brain all day for work. made sure to get in a good warm up.
just me & the ladies... beth, kristen, & katya. solid session and stoked that i didn't bag it.
just me & the ladies... beth, kristen, & katya. solid session and stoked that i didn't bag it.
Sunday Mar 13, 2011 #
8 AM
Cycling-Road (Endurance - RE) 5:08:00 [3] 90.0 mi (17.5 mph) +2792ft
ahr:127 max:158 slept:7.75
changed the clocks... so up earlier than I wanted to but we wanted to knock this out with big run off the bike. rallied a crew to ride with us. dirk, nick, jake, dave & brandon... and of course my volume monster wife! kept the route mellow and just cruised up dana point for a triple americano and then headed for home. felt pretty good all day, but never really went hard. just sat in, took some pulls... just logging the miles.
avg/max PWR: 153/427
norm PWR: 158
kj: 2471
avg/max PWR: 153/427
norm PWR: 158
kj: 2471
2 PM
Running (Endurance - LE) 2:01:41 [3] 16.01 mi (7:36 / mi) +612ft 7:20 / mi
ahr:148 max:167 shoes: KSWISS Keahou 2
magic run! total breakthrough.
after another long ride I really wasn't to amped changing to head to run for 2 hours... before today I had never run more than 1:30 off the bike. i had no idea what to expect. stoked that beth headed out with me.... the route was good. home-cardiff trail-seaside reef-SE lagoon-and back.
first couple of miles were kind of rough but things started clicking and felt better every mile. Just cruising and never pushing the pace, MELLOW. on my way through the lagoon my legs started feeling like "magic" and I got the B.o.B song in my head... finished the run feeling great and could have run faster and longer... but this run was just about time on the feet. negative split the run even though the way back is slower (headwind & more climbing).
can't believe i still have a couple of months to get ready for IM... things are going better than I could have hoped for.
after another long ride I really wasn't to amped changing to head to run for 2 hours... before today I had never run more than 1:30 off the bike. i had no idea what to expect. stoked that beth headed out with me.... the route was good. home-cardiff trail-seaside reef-SE lagoon-and back.
first couple of miles were kind of rough but things started clicking and felt better every mile. Just cruising and never pushing the pace, MELLOW. on my way through the lagoon my legs started feeling like "magic" and I got the B.o.B song in my head... finished the run feeling great and could have run faster and longer... but this run was just about time on the feet. negative split the run even though the way back is slower (headwind & more climbing).
can't believe i still have a couple of months to get ready for IM... things are going better than I could have hoped for.
Saturday Mar 12, 2011 #
Note
slept:8.5
930-6. good sleep and much needed the the weekend we have on tap. palomar today... been a while!
8 AM
Cycling-Road hills (Power - RPW) 5:20:00 [3] 85.0 mi (15.9 mph) +8600ft
ahr:144 max:188
SICK day on the bike!
RPW
Power
30-20-10-5-3-2
190-240-280-320-340-MAX
60
rolled out from kit carson a little after 8 with beth, airey, & matt. legs felt good from the start. kept it really mellow from the start until the hitting palomar for hill pyramid. hit wohlford first...
Wohlford climb:
13:38, 2.01 miles, 715 ft of climbing
avg/max/norm PWR: 225/317/227
avg/max HR: 148/159
Palomar, south grade, hill pyramid:
#1 - 30:01, 4.07 miles, 1467 ft of climbing
avg/max/norm PWR: 202/265/203
avg/max HR: 149/156
#2 - 20:02, 3.5 miles, 1096 ft of climbing
avg/max/norm PWR: 249/351/249
avg/max HR: 168/174
#3 - 15:01, 2.55 miles, 971 ft of climbing
avg/max/norm PWR: 283/377/283
avg/max HR: 181/184
#4 - 5:02, .88 miles, 341 ft of climbing
avg/max/norm PWR: 293/361/294
avg/max HR: 186/188
#5 - 3:01, ,52 miles, 187 ft of climbing
avg/max/norm PWR: 270/317/270
avg/max HR: 185/187
#6 - 1:29, .26 miles, 95 ft of climbing
avg/max/norm PWR: 272/392
avg/max HR: 186/187
Total Climb from Taco shop to stop sign + 30 seconds past sign.
1:14:28, 11.64 miles, 4131 ft of climbing
avg/max/norm PWR: 241/392/249
avg/max HR: 166/188
really happy with the climb... but I was cracking the last 10 minutes for sure. couldn't keep the power up but the HR was there. stoked that the first 30 minutes were super mellow but still rode a 1:14. i was thinking it would be a 1:20+.
after climb i rode back to beth and got in some bonus climbing and then we descended East Grade into a gnar headwind and then on to cole grade.
Cole Grade Climb:
15:31, 2.11 miles, 873 ft of climbing
avg/max/norm PWR: 241/381/243
avg/max HR: 172/179
Entire workout:
avg/max PWR: 186/420
norm PWR: 204
kj: 3205
felt good all day...
RPW
Power
30-20-10-5-3-2
190-240-280-320-340-MAX
60
rolled out from kit carson a little after 8 with beth, airey, & matt. legs felt good from the start. kept it really mellow from the start until the hitting palomar for hill pyramid. hit wohlford first...
Wohlford climb:
13:38, 2.01 miles, 715 ft of climbing
avg/max/norm PWR: 225/317/227
avg/max HR: 148/159
Palomar, south grade, hill pyramid:
#1 - 30:01, 4.07 miles, 1467 ft of climbing
avg/max/norm PWR: 202/265/203
avg/max HR: 149/156
#2 - 20:02, 3.5 miles, 1096 ft of climbing
avg/max/norm PWR: 249/351/249
avg/max HR: 168/174
#3 - 15:01, 2.55 miles, 971 ft of climbing
avg/max/norm PWR: 283/377/283
avg/max HR: 181/184
#4 - 5:02, .88 miles, 341 ft of climbing
avg/max/norm PWR: 293/361/294
avg/max HR: 186/188
#5 - 3:01, ,52 miles, 187 ft of climbing
avg/max/norm PWR: 270/317/270
avg/max HR: 185/187
#6 - 1:29, .26 miles, 95 ft of climbing
avg/max/norm PWR: 272/392
avg/max HR: 186/187
Total Climb from Taco shop to stop sign + 30 seconds past sign.
1:14:28, 11.64 miles, 4131 ft of climbing
avg/max/norm PWR: 241/392/249
avg/max HR: 166/188
really happy with the climb... but I was cracking the last 10 minutes for sure. couldn't keep the power up but the HR was there. stoked that the first 30 minutes were super mellow but still rode a 1:14. i was thinking it would be a 1:20+.
after climb i rode back to beth and got in some bonus climbing and then we descended East Grade into a gnar headwind and then on to cole grade.
Cole Grade Climb:
15:31, 2.11 miles, 873 ft of climbing
avg/max/norm PWR: 241/381/243
avg/max HR: 172/179
Entire workout:
avg/max PWR: 186/420
norm PWR: 204
kj: 3205
felt good all day...
C • gnar 1
4 PM
Running (Endurance - LE) 1:00:00 [3] 7.8 mi (7:42 / mi) +729ft 7:04 / mi
ahr:153 max:179 shoes: KSWISS Keahou 2
awesome run... about 1.5 hours after ride and driving. hit the ranch with beth and she ran stride for stride with me the whole time.. rad. good times and good running. felt better each mile.
5 PM
Swimming (Recovery - S1) 25:00 [2] 0.85 mi (29:25 / mi)
rallied for quick recovery swim after run.... good for the body... more time with my dream crushing wife!
1500 scy
300 swim
300 pull w/paddles
300 kick
300 drill
300 pull w/paddles
then... hot tub time!
1500 scy
300 swim
300 pull w/paddles
300 kick
300 drill
300 pull w/paddles
then... hot tub time!
Friday Mar 11, 2011 #
Note
slept:9.0
9-6. big weekend coming up....
8 AM
Running intervals (Tempo - LT) 1:18:37 [4] 10.75 mi (7:19 / mi) +844ft 6:48 / mi
shoes: KSWISS Keahou 2
LT
Tempo
3 x 2000/2000 easy
one of the best runs of the year so far. felt great.
i decided to do this workout on the trails and not the track... more fun and the weather is so rad right now. even though the intervals aren't as fast running on the trails with the terrain and climbing i think i get more out of it... and its WAY MORE FUN!
solid 20+ min warm up and then got to work.... 1.25 miles hard/1.25 miles easy x 3. quite a bit of climbing in each intervals, especially #2. just worked the up hills hard... felt like xterra training!
#1 - 7:17, avg pace: 5:48
#2 - 7:49, avg pace: 6:14
#3 - 7:18. avg pace: 5:51
Tempo
3 x 2000/2000 easy
one of the best runs of the year so far. felt great.
i decided to do this workout on the trails and not the track... more fun and the weather is so rad right now. even though the intervals aren't as fast running on the trails with the terrain and climbing i think i get more out of it... and its WAY MORE FUN!
solid 20+ min warm up and then got to work.... 1.25 miles hard/1.25 miles easy x 3. quite a bit of climbing in each intervals, especially #2. just worked the up hills hard... felt like xterra training!
#1 - 7:17, avg pace: 5:48
#2 - 7:49, avg pace: 6:14
#3 - 7:18. avg pace: 5:51
1 PM
Swimming (YMCA) 1:00:00 [3] 2.05 mi (29:16 / mi)
solid solo sesh at the YMCA. talked to tom right before swim and bagged what I had planned and did the masters workout.
200 swim
200 pull
200 kick
200 drill
1000 straight (alt swim/pull every 200)
4 x 50 kick
broken mile:
4 x 50 +5
3 x 100 b-5
300
100 x 100 b-5 pull w/ paddles
4 x 50 +5 pull w/ paddles
300 pull w/ paddles
200 swim
200 pull
200 kick
200 drill
1000 straight (alt swim/pull every 200)
4 x 50 kick
broken mile:
4 x 50 +5
3 x 100 b-5
300
100 x 100 b-5 pull w/ paddles
4 x 50 +5 pull w/ paddles
300 pull w/ paddles
Thursday Mar 10, 2011 #
6 AM
Cycling-Road intervals (Tempo - RT) 2:28:40 [4] 43.0 mi (17.4 mph) +2415ft
ahr:139 max:174 slept:8.0
RT
Tempo
3 x 10/10
220 -260
80 - 90
Rolled out around 630 and met up with Bryan and Brad at Nytro at 7am. Perfect morning, warmer than usual. decided to bag swamis route and do the same route beth did yesterday.
vulcan-manchester-camino del norte- del dios-elfin-san elijo-rsf-home.
perfect for the 3 x 10's and we nailed them!
#1 - Camino del norte
9:27 (ran out of road!)
avg/max PWR: 238/404
norm PWR: 242
avg/max HR: 161/170
#2 - Del Dios (climbing)
10:14
avg/max PWR: 251/343
norm PWR: 252
avg/max HR: 166/174
#3 - Elfin (we were flying!!!)
10:01
avg/max PWR: 239/369
norm PWR: 237
avg/max HR: 168/174
it's getting easier to produce more POWER... good motivation have bryan and brad there.
Entire workout:
avg/max PWR: 175/404
norm PWR: 189
kj: 1372
Tempo
3 x 10/10
220 -260
80 - 90
Rolled out around 630 and met up with Bryan and Brad at Nytro at 7am. Perfect morning, warmer than usual. decided to bag swamis route and do the same route beth did yesterday.
vulcan-manchester-camino del norte- del dios-elfin-san elijo-rsf-home.
perfect for the 3 x 10's and we nailed them!
#1 - Camino del norte
9:27 (ran out of road!)
avg/max PWR: 238/404
norm PWR: 242
avg/max HR: 161/170
#2 - Del Dios (climbing)
10:14
avg/max PWR: 251/343
norm PWR: 252
avg/max HR: 166/174
#3 - Elfin (we were flying!!!)
10:01
avg/max PWR: 239/369
norm PWR: 237
avg/max HR: 168/174
it's getting easier to produce more POWER... good motivation have bryan and brad there.
Entire workout:
avg/max PWR: 175/404
norm PWR: 189
kj: 1372
9 AM
Running (T-Run) 32:30 [3] 4.25 mi (7:39 / mi) +382ft 7:03 / mi
ahr:159 max:180 shoes: KSWISS Keahou 2
quick t-run. felt good, super warm weather, ez to HR up... and i was in a hurry so i just cruised the standard loop in the ranch.
i can't wait until the heat comes!
i can't wait until the heat comes!
4 PM
Strength/Core (YMCA) 45:00 [3]
got done with work a bit earlier than expected but still didn't have time to make it down to RU. rallied for a solo sesh at the YMCA.
3 rounds of each superset:
#1
15 barbell squats (5 in each foot position)
30 weighted side bends (15 ea side)
#2
20 ea leg - med ball teeter totter (hamstring walk/single leg deadlift)
100 various crunches on ball
#3 (all standing on ball side of bosu)
20 overhead tri ext
20 (ea arm) dumbell curls
20 lateral shoulder raised
20 pushups
then myrtl, foam roller, stretching.
3 rounds of each superset:
#1
15 barbell squats (5 in each foot position)
30 weighted side bends (15 ea side)
#2
20 ea leg - med ball teeter totter (hamstring walk/single leg deadlift)
100 various crunches on ball
#3 (all standing on ball side of bosu)
20 overhead tri ext
20 (ea arm) dumbell curls
20 lateral shoulder raised
20 pushups
then myrtl, foam roller, stretching.
Wednesday Mar 9, 2011 #
6 AM
Running intervals (Speed - LSP) 1:00:24 [4] 8.0 mi (7:33 / mi) +441ft 7:11 / mi
slept:8.25
LSP
Speed
15 x 200/200easy
knocked this one out early. drove to TP country club and jogged to UCSD track for warm up + 3 laps of strides on the straight/ jogging corners.
warm-up: 20:03, 2.48 miles
mainset - 15 x 200/200easy - 26:42, 3.89 miles
- ran the 200s hard, and 200 recoveries very EZ.
cooldown: 13:39, 1.63 miles
overall my legs felt better than yesterday but still not 100%. talked to bryan last night and monday's workout at RU smashed him too... glad I'm not the only one!
Speed
15 x 200/200easy
knocked this one out early. drove to TP country club and jogged to UCSD track for warm up + 3 laps of strides on the straight/ jogging corners.
warm-up: 20:03, 2.48 miles
mainset - 15 x 200/200easy - 26:42, 3.89 miles
- ran the 200s hard, and 200 recoveries very EZ.
cooldown: 13:39, 1.63 miles
overall my legs felt better than yesterday but still not 100%. talked to bryan last night and monday's workout at RU smashed him too... glad I'm not the only one!
11 AM
Swimming (Muscular Endurance) 1:05:00 [3] 2.27 mi (28:38 / mi)
so stoked on this swim, felt great in the water and workout was fun. had to bag masters to get into the office so i put together a gordo muscular endurance workout of the Going Long book. time flew by. longest solo swim in years...
4000 scy
300 swim
200 pull
kick set w/ fins:
3 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
1 & 2 fast, 3rd pull
- even:
1-3 50 rest :10, 50 rest :20 - all fast
pull set w/ paddles & buoy
200 steady
4 x 50 fast
200 steady
4 x 50 fast
200 steady
100 c/d
4000 scy
300 swim
200 pull
kick set w/ fins:
3 x 200 (100 kick w/ board, 50 kick no board, 50 swim)
speet set:
2 x (3 x 50)
#1 - 25 fast/ 25 ez
#2 - 25 ez/ 25 fast
#3 - 50 fast
mainset:
4 x (3 x 100)
- odd:
1 & 2 fast, 3rd pull
- even:
1-3 50 rest :10, 50 rest :20 - all fast
pull set w/ paddles & buoy
200 steady
4 x 50 fast
200 steady
4 x 50 fast
200 steady
100 c/d
Tuesday Mar 8, 2011 #
Note
slept:8.0
9-5. in bed before 9pm. new house rule... lights off at 830. Lockdown!
C • Damn 2
6 AM
Cycling-Road intervals (Power - RLT) 2:12:12 [4] 35.35 mi (16.0 mph) +2595ft
ahr:133 max:166
RLT
Power
4 x 8/6
260 - 300
60
kind of felt like a wreck this morning. the session at RU worked me. legs sore, lower back tight. just had to deal with it.
rolled out early and headed straight for torrey pines. i did 4 climbs from the stop sign to the lights at the top trying to go harder each. pretty stoked with the results. cruised home after.
#1
Duration: 7:33
Norm Power: 259
Power: max - 302, avg - 261 watts
Heart Rate: max - 160, avg - 154 bpm
#2
Duration: 7:26
Norm Power: 270
Power: max - 338, avg - 272 watts
Heart Rate: max - 161, avg - 155 bpm
#3
Duration: 7:14
Norm Power: 277
Power: max - 345, avg - 279 watts
Heart Rate: max - 166, avg - 158 bpm
#4
Duration: 6:55
Norm Power: 281
Power: max - 385, avg - 283 watts
Heart Rate: max - 166, avg - 160 bpm
successfully descended the intervals. faster and more power with each one. feeling strong.... would like to do this workout on "fresh" legs.
entire workout:
avg/max PWR: 172/385
norm PWR: 201
kj: 1237
Power
4 x 8/6
260 - 300
60
kind of felt like a wreck this morning. the session at RU worked me. legs sore, lower back tight. just had to deal with it.
rolled out early and headed straight for torrey pines. i did 4 climbs from the stop sign to the lights at the top trying to go harder each. pretty stoked with the results. cruised home after.
#1
Duration: 7:33
Norm Power: 259
Power: max - 302, avg - 261 watts
Heart Rate: max - 160, avg - 154 bpm
#2
Duration: 7:26
Norm Power: 270
Power: max - 338, avg - 272 watts
Heart Rate: max - 161, avg - 155 bpm
#3
Duration: 7:14
Norm Power: 277
Power: max - 345, avg - 279 watts
Heart Rate: max - 166, avg - 158 bpm
#4
Duration: 6:55
Norm Power: 281
Power: max - 385, avg - 283 watts
Heart Rate: max - 166, avg - 160 bpm
successfully descended the intervals. faster and more power with each one. feeling strong.... would like to do this workout on "fresh" legs.
entire workout:
avg/max PWR: 172/385
norm PWR: 201
kj: 1237
C • TP 2
Monday Mar 7, 2011 #
Note
slept:8.75
930-615. good sleep. Lockdown starts today. Time to do work.... and start with an active recovery day and hopefully get everything in order on the work front.
7 AM
Swimming (YMCA) 1:00:00 [3] 1.99 mi (30:09 / mi)
got some extra sleep this morning and got some work done before heading over. i had tatiana send me a swim workout... good one...
3500 scy
200 swim
200 pull
200 kick
4x150 (ez/fast(er)/ez by 50s) on 10secs rest
3 X 300 steady/cruise on b+5 followed by 2x50 fast on :40
2x400 pull with paddles steady rythm follow each with 100 swim (no paddles!) mod effort on b
didn't feel great in the water today, but got in a solid swim
3500 scy
200 swim
200 pull
200 kick
4x150 (ez/fast(er)/ez by 50s) on 10secs rest
3 X 300 steady/cruise on b+5 followed by 2x50 fast on :40
2x400 pull with paddles steady rythm follow each with 100 swim (no paddles!) mod effort on b
didn't feel great in the water today, but got in a solid swim
12 PM
Running (Active Recovery) 45:18 [3] 5.56 mi (8:09 / mi) +457ft 7:34 / mi
shoes: Nike Vomero 5 - 3
mellow recovery jog in Encinitas Ranch. trails were perfect and soft. just rolling legs felt pretty good. not smashed from the weekend.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
this one broke me off!!! good work though. just me, beth, katya, & lynn. progressing to more endurance work and less heavy.
Sunday Mar 6, 2011 #
7 AM
Cycling-Road (Endurance - RE) 4:04:51 [3] 68.5 mi (16.8 mph) +3123ft
ahr:126 max:162 slept:8.5
RE
Endurance
3:00 - 5:00
rolled early in the fog with beth and met up with bryan and dave at RU. headed back up to the coast to o'side harbor. nice and mellow, good for the fat burning system!
left the group and headed out solo for the last 2 hours. legs were feeling good and better the longer I rode.
avg/max PWR: 163/402
norm PWR: 167
kj: 2085
Endurance
3:00 - 5:00
rolled early in the fog with beth and met up with bryan and dave at RU. headed back up to the coast to o'side harbor. nice and mellow, good for the fat burning system!
left the group and headed out solo for the last 2 hours. legs were feeling good and better the longer I rode.
avg/max PWR: 163/402
norm PWR: 167
kj: 2085
12 PM
Running (Endurance - LE) 1:30:32 [3] 12.08 mi (7:30 / mi) +359ft 7:17 / mi
ahr:149 max:168 shoes: KSWISS Keahou 2
LE
Endurance
1:30
Stoked on the this run. i was out the door about 5 minutes after getting off the bike. rand first 2 miles solo and was feeling pretty good. then i ran in Kevin G and haven't seen/talked to him in almost 2 years. we ended up running miles 3-11 together and just chatting the whole time. the time and mile flew by... all mellow and feeling good.
stoked to knock this out!
Endurance
1:30
Stoked on the this run. i was out the door about 5 minutes after getting off the bike. rand first 2 miles solo and was feeling pretty good. then i ran in Kevin G and haven't seen/talked to him in almost 2 years. we ended up running miles 3-11 together and just chatting the whole time. the time and mile flew by... all mellow and feeling good.
stoked to knock this out!
4 PM
Swimming (Recovery - S1) 30:00 [3] 1.2 mi (25:00 / mi)
rallied for recovery swim. felt really good once i got going but it was really all about the hot tub after.
2000 scy
400 swim
4 x 150 (k,dr,sw)
4 x 200 pull w/paddles
200 kick
good ending to a solid weekend.
2000 scy
400 swim
4 x 150 (k,dr,sw)
4 x 200 pull w/paddles
200 kick
good ending to a solid weekend.
Saturday Mar 5, 2011 #
Note
slept:8.25
945-6. sleepy! master & ride... looking forward to riding in the warmth!
7 AM
Swimming (Masters) 1:05:00 [3] 2.1 mi (30:57 / mi)
saturday masters. really good swim for led the lane and was able to change speeds based on interval w/o a problem. good pacing.
3700 scy
400 swim
300 sick
2 rounds of:
5 x 100 b+5
5 x 100 b
5 x 100 b-5 - pull w/ paddles
3700 scy
400 swim
300 sick
2 rounds of:
5 x 100 b+5
5 x 100 b
5 x 100 b-5 - pull w/ paddles
9 AM
Cycling-Road (Endurance - R1) 4:35:12 [3] 70.33 mi (15.3 mph) +5463ft
ahr:141 max:192
RPW
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
Pretty mellow & awesome day on the bike. I just had to knock out some hill intervals. i had some general guidelines from dirk but he told me to ride by feel.
after swim rolled out with beth, trevor, bryan, & crew. nice long warm and then hit double peak. first climb was steady and it was around 21:30. Then we went for it on round two and I PR'd up the climb: 18:30. I think my previous PR was 19:40 ish. bummed, garmin crashed and lost all my lap data. would have love to seen numbers from 2nd climb.
the rest of ride was just mellow and soaking up the sunshine.
finished up with a coffee and sbucks with beth... killer day!
avg/max PWR: 168/474
Power
20-15-10-5-3-2
190-240-280-320-340-MAX
Pretty mellow & awesome day on the bike. I just had to knock out some hill intervals. i had some general guidelines from dirk but he told me to ride by feel.
after swim rolled out with beth, trevor, bryan, & crew. nice long warm and then hit double peak. first climb was steady and it was around 21:30. Then we went for it on round two and I PR'd up the climb: 18:30. I think my previous PR was 19:40 ish. bummed, garmin crashed and lost all my lap data. would have love to seen numbers from 2nd climb.
the rest of ride was just mellow and soaking up the sunshine.
finished up with a coffee and sbucks with beth... killer day!
avg/max PWR: 168/474
Friday Mar 4, 2011 #
6 AM
Cycling-MTB (Active Recovery - R1) 1:51:39 [3] 18.23 mi (9.8 mph) +2041ft
ahr:131 max:164 slept:8.0
so much fun.... it had been WAY too long since I had been out on the trails. today is all Active Recovery so I headed to the trails as soon as it was light enough to ride.
just cruised a mellow loop and had fun. all 1 track. i can't go this long again with out getting on the mtb.
just cruised a mellow loop and had fun. all 1 track. i can't go this long again with out getting on the mtb.
8 AM
Running (Active Recovery - L1) 33:45 [3] 4.23 mi (7:59 / mi) +536ft 7:07 / mi
ahr:148 max:166 shoes: Nike Vomero 5 - 3
T-run. standard, hilly, 4+ mile loop in encinitas ranch. just cruising on the trails... rad "offroad" brick. good start to Friday.
Thursday Mar 3, 2011 #
Note
slept:8.0
930-530. up early to knock out some work before getting on the bike.
8 AM
Cycling-Road tempo (Tempo - RT) 2:38:00 [3] 45.0 mi (17.1 mph) +2467ft
ahr:138 max:181
RT
Tempo
20 min
My riding "tempo" zone according the german scientist based on my blood lactate testing is:
HR: 155-174
WATTS: 220-261
got up early and knocked out a couple of hours of work before meeting bryan and trevor and Nytro. stoked to have company and it was nice and warm!
we rode the swami's loop and we hammered out the tempo interval from the stop sign and the beginning of elfin to just past the church. solid work.... just trying to not get dropped by trev! solid work... the boys kept me honest.
Tempo interval:
20:01
7.75 miles
avg/max HR: 168/181
avg/max PWR: 252/507
norm PWR: 254
Entire ride:
avg/max PWR: 175/507
norm PWR: 188
kj: 1421
Tempo
20 min
My riding "tempo" zone according the german scientist based on my blood lactate testing is:
HR: 155-174
WATTS: 220-261
got up early and knocked out a couple of hours of work before meeting bryan and trevor and Nytro. stoked to have company and it was nice and warm!
we rode the swami's loop and we hammered out the tempo interval from the stop sign and the beginning of elfin to just past the church. solid work.... just trying to not get dropped by trev! solid work... the boys kept me honest.
Tempo interval:
20:01
7.75 miles
avg/max HR: 168/181
avg/max PWR: 252/507
norm PWR: 254
Entire ride:
avg/max PWR: 175/507
norm PWR: 188
kj: 1421
1 PM
Swimming (Recovery - S1) 30:00 [2] 1.37 mi (21:54 / mi)
quick recovery swim.
2000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 mixed stroke
500 pull w/ paddles
2000 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 mixed stroke
500 pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
worked solo today... pretty tough one but mixed between upper & lower so not too gnarly. just doing work.... and it's paying off. feeling good... recovery is going well.
Wednesday Mar 2, 2011 #
Note
slept:9.0
930-630. banking sleep. recovery.
8 AM
Running (LSP - Speed) 1:11:55 [3] 9.08 mi (7:55 / mi) +828ft 7:17 / mi
ahr:146 max:168 shoes: Nike Vomero 5 - 3
LSP
Speed
8 x 200/200easy
awesome run. got up and knocked out a bunch work, at breakkie, and waited for it to warm up a bit. didn't head to the track for the intervals just mixed them into the run, fartlek style. ran through encinitas ranch and could have kept going. legs were pretty tight starting out but after 2-3 miles i was feeling good.
felt fast during 200 intervals and everything else was mellow.
Speed
8 x 200/200easy
awesome run. got up and knocked out a bunch work, at breakkie, and waited for it to warm up a bit. didn't head to the track for the intervals just mixed them into the run, fartlek style. ran through encinitas ranch and could have kept going. legs were pretty tight starting out but after 2-3 miles i was feeling good.
felt fast during 200 intervals and everything else was mellow.
12 PM
Swimming (Masters) 1:15:00 [3] 2.39 mi (31:23 / mi)
stoked on this swim... hardest I have gone in a while.
4200 scy
300 swim
5 x 50 swim
5 x 50 kick
5 x 50 head up
5 x 50 kick
3 x 100 b+5
2 x 200 b+5
300 b+5
2 x 200 b
3 x 100 b-5
pull w/ paddles:
3 x 100 b+10
3 x 100 b
3 x 100 b+5
3 x 100 b-5
4200 scy
300 swim
5 x 50 swim
5 x 50 kick
5 x 50 head up
5 x 50 kick
3 x 100 b+5
2 x 200 b+5
300 b+5
2 x 200 b
3 x 100 b-5
pull w/ paddles:
3 x 100 b+10
3 x 100 b
3 x 100 b+5
3 x 100 b-5
5 PM
Note
awesome massage at the wolf studio from Corina. may be one of the best best sport specific massages I have ever gotten. she's and athlete (tri/run) so she knows what's up.
feeling good!
feeling good!
Tuesday Mar 1, 2011 #
Note
slept:7.0
8-4. went to bed at 8 after pizza port with boys. caved and had some pizza and wings. up around 9 for 3 trips to the bathroom... thorwing up & "other things". back to bed right after. up at 4 starving and feeling fine... had to get up to eat.... food poisoning?
6 AM
Cycling-Road (Active Recovery - R1) 1:44:48 [2] 27.54 mi (15.8 mph) +692ft
ahr:117 max:151
felt great after getting up a 4am and eating!
hit the road at 6am and it was COLD. one of the coldest rides i have done this year, but legs felt surprisingly good. i thought they would be more trashed from the long run yesterday.
cruised up oside harbor and back. mellow.... just trying to stay warm.
avg/max PWR: 124/394
norm PWR: 144
kj: 763
hit the road at 6am and it was COLD. one of the coldest rides i have done this year, but legs felt surprisingly good. i thought they would be more trashed from the long run yesterday.
cruised up oside harbor and back. mellow.... just trying to stay warm.
avg/max PWR: 124/394
norm PWR: 144
kj: 763