Training Log Archive: Grandpa JamesonIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Note
slept:9.0 weight:136lbs
10-7. good night of sleep. needed it. decided to bag group fun for sleep. relaxing morning and then hammer time!
8 AM
Running (LE/LT) 2:00:00 [3] 15.25 mi (7:52 / mi) +946ft 7:26 / mi
ahr:152 max:181 shoes: Zoot Ultra Kalani 2
no rush getting out the door. ran down to meet up after she knock out some miles solo.
LE | LT
1:30 | 0:20
< 75% | 86%
ran the first 90 min super mellow with beth. down the coast and through the lagoon and back. felt awesome to just run and not worry about pace. just keeping it mellow. when we got back to the seaside bathroom on he coast it was go time.
the 20 min interval was tough. gnarly head wind and slight uphill 90% of the time powered through it though. was easy to HR up but the pace definitely suffered due the wind and climbing. still a lot to build back the long running.
20 min interval:
2.85 miles, avg pace 7:03 (best pact 6:06), avg HR: 175
LE | LT
1:30 | 0:20
< 75% | 86%
ran the first 90 min super mellow with beth. down the coast and through the lagoon and back. felt awesome to just run and not worry about pace. just keeping it mellow. when we got back to the seaside bathroom on he coast it was go time.
the 20 min interval was tough. gnarly head wind and slight uphill 90% of the time powered through it though. was easy to HR up but the pace definitely suffered due the wind and climbing. still a lot to build back the long running.
20 min interval:
2.85 miles, avg pace 7:03 (best pact 6:06), avg HR: 175
2 PM
Strength/Core (Ymca ) 15:00 [3]
15 minutes of core, stretching, & foam roller before swimming.
3 PM
Swimming (Active recovery ) 35:00 [3] 1.5 mi (23:20 / mi)
Mellow swim. Felt great to get in the water.
2200 scy
300 swim
300 pull
300 kick
300 drill
Pull with paddles:
400
300
200
100
2200 scy
300 swim
300 pull
300 kick
300 drill
Pull with paddles:
400
300
200
100
Saturday Jul 30, 2011 #
Note
slept:7.5
1030-6.
first really big day since texas... probably gonna leave a mark....
first really big day since texas... probably gonna leave a mark....
7 AM
Swimming (Masters) 1:05:00 [3] 1.93 mi (33:41 / mi)
solid masters session before heading out on the bike.
3400 scy
300 swim
300 kick
2 x (100-75-50-25)
400 b+10
300 b+5
200 b
100 b-5
300 b+5
200 b
100 b-5
200 b
100 b-5
100 b-5
2 x 150 pull
3400 scy
300 swim
300 kick
2 x (100-75-50-25)
400 b+10
300 b+5
200 b
100 b-5
300 b+5
200 b
100 b-5
200 b
100 b-5
100 b-5
2 x 150 pull
9 AM
Cycling-Road (endurance) 6:16:44 [3] 112.2 mi (17.9 mph) +6696ft
ahr:149 max:175
first long ride on the build to vegas and texas. beth and I rolled out right after the swim to meet up with julie.
we rode out to dudleys and back. solid long ride and I was feeling good all day... until i hit the coast the final 5 miles. legs still felt good but i was tired... been a while since I habe been on the bike for this long. before IMTX... so i guess it's to be expected.
very happy with ride. solid power all day.
avg PWR: 186
max PWR: 453
norm PWR: 192
kj: 3837
we rode out to dudleys and back. solid long ride and I was feeling good all day... until i hit the coast the final 5 miles. legs still felt good but i was tired... been a while since I habe been on the bike for this long. before IMTX... so i guess it's to be expected.
very happy with ride. solid power all day.
avg PWR: 186
max PWR: 453
norm PWR: 192
kj: 3837
4 PM
Running (Brick Run) 32:37 [3] 4.26 mi (7:39 / mi) +209ft 7:19 / mi
shoes: Zoot Ultra Kalani 2
i was pretty smashed when i rolled in from ride but beth was ready to roll... so i ralled. short quick run (leucadia loop). legs felt great and started really feeling good at around 25 minutes. kept it short....
Friday Jul 29, 2011 #
6 AM
Cycling-Road intervals (RVO/RE) 3:41:23 [4] 70.4 mi (19.1 mph) +3822ft
ahr:152 max:174 slept:7.5
up early again... on the road before 6. plan was to ride 3-4 hours and knock out some intervals.
RVO | RE
INT | RE 3 - 4 Hours
2x[4x3/6]
88% / 65%
80 - 90
Planned a route that I thought would take around 3:30 and knocked the intervals along the way. i was riding well and feeling good and ended up having to add a bonus loop to get over 3.5 hours.
all intervals were done between 240-260 watts over rolling terrain. watts came easy.
entire workout:
avg pwr: 200
max pwr: 475
norm pwr: 206
kj: 2470
RVO | RE
INT | RE 3 - 4 Hours
2x[4x3/6]
88% / 65%
80 - 90
Planned a route that I thought would take around 3:30 and knocked the intervals along the way. i was riding well and feeling good and ended up having to add a bonus loop to get over 3.5 hours.
all intervals were done between 240-260 watts over rolling terrain. watts came easy.
entire workout:
avg pwr: 200
max pwr: 475
norm pwr: 206
kj: 2470
1 PM
Swimming (active recovery) 45:00 [2] 1.42 mi (31:42 / mi)
super mellow recovery swim. just loosening up the body. upperbody still pretty sore from lifting and kind of smashed from my ride.
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (25 kick underwater/25 swim)
5 x 100 pull w/ paddles & buoy
500 pull w/ paddles
2500 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 (25 kick underwater/25 swim)
5 x 100 pull w/ paddles & buoy
500 pull w/ paddles
Thursday Jul 28, 2011 #
Note
slept:7.75
930-515. upperbody is super sore from lifting... and I didn't go hard. just shows i need to get back in the gym on a regular basis.
6 AM
Running intervals (LINT) 1:00:31 [4] 8.53 mi (7:06 / mi) +52ft 7:03 / mi
ahr:157 max:184 shoes: Nike Lunar Elite+ 2
rolled out early to the new carlsbad HS track... super nice! stoked to run on it.
4 x 800 w 3' Rest (800 recovery)
86 to 88%
warmed up for 2+ miles ez jogging with 8 x 100 strides to loosen up.
The 400's were controlled efforts (HR based) and not all out. Kept it pretty conservative. First time running on the track in a while and wanted to ease back into it. A LOT of HARD work on the track in the weeks to come.
after 400's cooldowned for a a couple more miles with 8 more strides working on form and cadence.
4 x 800 w 3' Rest (800 recovery)
86 to 88%
warmed up for 2+ miles ez jogging with 8 x 100 strides to loosen up.
The 400's were controlled efforts (HR based) and not all out. Kept it pretty conservative. First time running on the track in a while and wanted to ease back into it. A LOT of HARD work on the track in the weeks to come.
after 400's cooldowned for a a couple more miles with 8 more strides working on form and cadence.
12 PM
Swimming (Masters) 1:00:00 [3] 1.98 mi (30:18 / mi)
hit noon masters with beth. not my best day in the pool. chest and back really sore from lifting on tuesday. kind of suffered through the session.
400 swim
200 kick
16 x 25 (4 k, 4 dr, 4 k, 4 sw)
4 x 100
300
3 x 100
2 x 300
6 x 100
3 x 100
400 swim
200 kick
16 x 25 (4 k, 4 dr, 4 k, 4 sw)
4 x 100
300
3 x 100
2 x 300
6 x 100
3 x 100
2 PM
Strength/Core (Rehab United) 45:00 [3]
beth and I headed down to RU right after swim. both of us were pretty beat but we rallied.
solid session, easing back into things. solid core work & light weights. Feel much better after.
solid session, easing back into things. solid core work & light weights. Feel much better after.
Wednesday Jul 27, 2011 #
Note
slept:7.5
930-5. another early morning and big day a head.
6 AM
Swimming (Masters) 1:15:00 [3] 2.5 mi (30:00 / mi)
solid distance session today. felt good in the water and just cruising.
4400 scy
300 swim
300 kick
8 x 50 - k/sim & drill/swim
3 x 100
300
5 x 100
500
3 x 50 kick
pull set:
3 x 100
300
5 x 100
500
4400 scy
300 swim
300 kick
8 x 50 - k/sim & drill/swim
3 x 100
300
5 x 100
500
3 x 50 kick
pull set:
3 x 100
300
5 x 100
500
8 AM
Cycling-Road (endurance) 3:56:40 [3] 72.5 mi (18.4 mph) +3366ft
ahr:150 max:183
headed right after swim with beth & trevor and met up with tatiana.
plan for this ride was unstructured intervals and ride steady... not much slacking. did some solid tempo efforts, big gear work, and had good legs the whole day. good route.
avg PWR: 189
max PWR: 445
norm PWR: 201
kj: 2419
plan for this ride was unstructured intervals and ride steady... not much slacking. did some solid tempo efforts, big gear work, and had good legs the whole day. good route.
avg PWR: 189
max PWR: 445
norm PWR: 201
kj: 2419
5 PM
Running (active recovery) 44:59 [3] 6.2 mi (7:15 / mi) +439ft 6:48 / mi
late afternoon run after a big day. energy was good but legs were heavy as expected. ran down to cardiff and back. hot and sunny... sweating a lot. love it.
Tuesday Jul 26, 2011 #
Note
slept:7.5
930-5. up and on it early before work.
6 AM
Cycling-Road intervals (Power - RT) 2:01:53 [4] 37.51 mi (18.5 mph)
ahr:144 max:168
solid work on the bike. rolled out before 6 to get it done. felt strong the whole time. i could tell the wattage numbers dirk gave me we kind of conservative... very conservative during the first 5 min interval. it was supposed to be at 240 and I was holing 260+ without "trying" too hard. so i adjusted the watts +10 for the rest of the workout.
RT
Power
5 / 10 | 2 x 8 / 12 | 2 x 6 / 12
90%/65% | 86% / 65% | 86% / 65%
90 | 60 | 50
5min Interval (avg pwr & hr):
5:01 - 264w @ 160bpm
instead 2 x 8 and then 2 x 6 I just did 4 intervals on TP and at this effort and low cadence it was about ~7 minutes.
4 x 7 minute intervals (avg pwr & hr):
#1 - 7:05 - 260w @ 161bpm
#2 - 7:26 - 249w @ 156bpm
#3 - 7:17 - 251w @ 158bpm
#4 - 7:12 - 253w @ 158bpm
intervals were relatively easy. legs felt great, power came easy.
RT
Power
5 / 10 | 2 x 8 / 12 | 2 x 6 / 12
90%/65% | 86% / 65% | 86% / 65%
90 | 60 | 50
5min Interval (avg pwr & hr):
5:01 - 264w @ 160bpm
instead 2 x 8 and then 2 x 6 I just did 4 intervals on TP and at this effort and low cadence it was about ~7 minutes.
4 x 7 minute intervals (avg pwr & hr):
#1 - 7:05 - 260w @ 161bpm
#2 - 7:26 - 249w @ 156bpm
#3 - 7:17 - 251w @ 158bpm
#4 - 7:12 - 253w @ 158bpm
intervals were relatively easy. legs felt great, power came easy.
8 AM
Running intervals (LINT - Brick Run) 41:22 [4] 6.04 mi (6:51 / mi) +414ft 6:26 / mi
shoes: Zoot Ultra Otec
LINT
AR
2 x 2000 / 1000
83% / 75%
I did this interval run off the bike because of time which is pretty much what I will do most Tuesdays.
hit the encinitas ranch trails. warmed up a mile and then did the 2000's (1.25 miles) at race pace with 5+ minutes of ez running between, and then mellow jogging home after 2nd one.
#1 - 7:54 - 1.26 miles - avg pace: 6:18 (hilly)
#1 - 7:24 - 1.26 miles - avg pace: 5:51
AR
2 x 2000 / 1000
83% / 75%
I did this interval run off the bike because of time which is pretty much what I will do most Tuesdays.
hit the encinitas ranch trails. warmed up a mile and then did the 2000's (1.25 miles) at race pace with 5+ minutes of ez running between, and then mellow jogging home after 2nd one.
#1 - 7:54 - 1.26 miles - avg pace: 6:18 (hilly)
#1 - 7:24 - 1.26 miles - avg pace: 5:51
5 PM
Strength/Core (Ymca) 35:00 [3]
solo session at the Y after work. kept it conservative with weight. been a while since i have been in the gym.
2 x 10 pull-ups, 10 dips, 30 knee raises
2 x 10 high to low, 10 low to high, 10 level wood choppers (ea side)
3 x 15 squats, 15 weighted side bends (ea side)
3 x 12 rows, 15 incline push-ups
2 x 100 various core work on ball with 8lb med ball
foam roller.
2 x 10 pull-ups, 10 dips, 30 knee raises
2 x 10 high to low, 10 low to high, 10 level wood choppers (ea side)
3 x 15 squats, 15 weighted side bends (ea side)
3 x 12 rows, 15 incline push-ups
2 x 100 various core work on ball with 8lb med ball
foam roller.
Monday Jul 25, 2011 #
Note
slept:8.5
930-6.
Kona/Vegas build day 1! Time to get serious again.
48 days until Vegas.
Kona/Vegas build day 1! Time to get serious again.
48 days until Vegas.
7 AM
Swimming (Strength/Puliing) 1:10:00 [3] 2.27 mi (30:50 / mi)
Strenght/Pulling day in the pool.
4000 scy
400 swim
4 x 150 (k,dr,sw)
3 rounds of:
4 x 100 pull w/ paddles buoy
400 pull w/ paddles
200 kick
4000 scy
400 swim
4 x 150 (k,dr,sw)
3 rounds of:
4 x 100 pull w/ paddles buoy
400 pull w/ paddles
200 kick
12 PM
Running (active recovery) 43:50 [3] 5.62 mi (7:48 / mi) +491ft 7:12 / mi
shoes: Zoot Ultra Otec
recovery run after con calls and before heading into office.
hit the trails. hot, legs felt good. log it!
hit the trails. hot, legs felt good. log it!
6 PM
Note
busy day work-wise... didn't get in much needed strength sesh... lame.
Sunday Jul 24, 2011 #
Running (endurance) 1:36:37 [3] 12.61 mi (7:40 / mi) +1134ft 7:04 / mi
slept:8.0 shoes: Zoot Ultra Kalani 2
good night sleep, but stomach was kind of jacked all morning. decided to hold off and not head out to run with seaside crew. got some unpacking and cleaning up done around the house and then hit the trails.
solid aerobic run with some good climbing.
solid aerobic run with some good climbing.
11 AM
Swimming (Ymca) 55:00 [3] 1.81 mi (30:23 / mi)
Mellow swim a bit after run.
3200 scy
300 swim
300 pull
300 kick
300 drill
100-200-300-200-100 pull w/ paddles & buoy
100-200-300-200-100 pull w/ paddles
200 kick
3200 scy
300 swim
300 pull
300 kick
300 drill
100-200-300-200-100 pull w/ paddles & buoy
100-200-300-200-100 pull w/ paddles
200 kick
4 PM
Running (endurance - 2nd run) 32:10 [3] 4.31 mi (7:28 / mi) +229ft 7:06 / mi
shoes: Zoot Ultra Otec
2nd run of the day... building volume. felt better than first run, just jogging.
Saturday Jul 23, 2011 #
8 AM
Cycling-Road (endurance) 3:35:22 [3] 60.0 mi (16.7 mph) +2808ft
up early on in it Santa Barbara... after watching the schleck's blow it!
rode a killer loop in SB that colleen sent us. got lost a couple of times but got it done. legs are feeling better by the day and still just taking it easy. planning on getting to "work" next week.
rode a killer loop in SB that colleen sent us. got lost a couple of times but got it done. legs are feeling better by the day and still just taking it easy. planning on getting to "work" next week.
Friday Jul 22, 2011 #
12 PM
Running (Endurance ) 1:12:00 [3] 9.15 mi (7:52 / mi) +804ft 7:16 / mi
shoes: Zoot Ultra Kalani 2
Epic trail run at montana de oro... thanks Trevor.
Bluff trail to coon creek trail and back. Still in recovery mode so didn't push it... and stomach was kind of jacked.
Bluff trail to coon creek trail and back. Still in recovery mode so didn't push it... and stomach was kind of jacked.
Thursday Jul 21, 2011 #
9 AM
Cycling-Road (endurance) 5:00:00 [3] 76.6 mi (15.3 mph) +4724ft
another epic... maybe of of my favorite rides of all time.
rolled out from the house and down eastside road and hit harrison grade to occidental. sick climb! tree covered and STEEP! from occidental took coleman valley road all the way to coast. more steep climbing and then foggy and cold and we got to the coast. cruised hwy 1 to bodega hwy and the climbed joy rd & bitner back to occidental
instead of heading straight back we rode to guernville and took westside road back to healdsburg. such a sick loop!!! just having run riding bikes.
rolled out from the house and down eastside road and hit harrison grade to occidental. sick climb! tree covered and STEEP! from occidental took coleman valley road all the way to coast. more steep climbing and then foggy and cold and we got to the coast. cruised hwy 1 to bodega hwy and the climbed joy rd & bitner back to occidental
instead of heading straight back we rode to guernville and took westside road back to healdsburg. such a sick loop!!! just having run riding bikes.
Wednesday Jul 20, 2011 #
9 AM
Cycling-Road (endurance) 3:50:00 [3] 54.0 mi (14.1 mph) +4140ft
another klller ride.... rolled out after watching the tour and breakie... No rush... vacation.
hit the Geysers ride:
http://srcc.memberlodge.com/Default.aspx?pageId=27...
awesome ride, not fast. once we hit geysers road and a lot or rough roads, gravel, and rollers... FUN. mellow climbing. still taking it easy today and just having fun on bikes.
some super steep climbing on the final climbs of the days... leg breakers.
hit the Geysers ride:
http://srcc.memberlodge.com/Default.aspx?pageId=27...
awesome ride, not fast. once we hit geysers road and a lot or rough roads, gravel, and rollers... FUN. mellow climbing. still taking it easy today and just having fun on bikes.
some super steep climbing on the final climbs of the days... leg breakers.
2 PM
Running (Brick Run) 30:00 [3] 4.0 mi (7:30 / mi) +250ft 7:05 / mi
quick run off the bike. first run since race. legs felt good... blazing hot. dehydrated from ride.
4 PM
Swimming (open water) 30:00 [3] 1.0 mi (30:00 / mi)
swim in russian river. after lounging on the beach/grass for a bit we hit the waters. killer swimming area. 10 laps. about a mile.
Tuesday Jul 19, 2011 #
Note
slept:9.0
1030-730. another fun day in wine country on tap....
9 AM
Cycling-Road (active recovery) 3:10:00 [3] 49.0 mi (15.5 mph) +1750ft
another mellow, but longer rider through wine country.
rode out to calistoga on alexander valley rd and then back to windsor on petrified forrest road. fun riding and some climbing.
finished up ride with beer and chili at Bear Republic
rode out to calistoga on alexander valley rd and then back to windsor on petrified forrest road. fun riding and some climbing.
finished up ride with beer and chili at Bear Republic
Monday Jul 18, 2011 #
Note
slept:8.0
11-7. good times post race at Russian River. a lot of people came out good times!
10 AM
Cycling-Road (active recovery) 2:04:40 [2] 27.11 mi (13.0 mph) +1316ft
super mellow recovery spin.
first we climbed finch mtn and the headed for coffee. then just rolled around through dry creek valley. legs feel pretty good after racing yesterday and ride was rad.
first we climbed finch mtn and the headed for coffee. then just rolled around through dry creek valley. legs feel pretty good after racing yesterday and ride was rad.
Sunday Jul 17, 2011 #
Event: Vineman 70.3
Note
slept:6.75
race report:
http://jameswalshracing.com/2011/07/2011-vineman-7...
9-345. Maybe one of the best pre-race sleeps ever... cculd have kept sleeping. feeling good and rested.
beths wave: 6:46
me: 7:50
Race Plan.
- I am really considering this a practice/training race and just going trying some new things nutritionally and pacing-wise. the big race for me in vegas so it's perfect timing (8 weeks out next week).
pre-race breakie:
oats mixed the 2 egg whites, almond butter, topped with GF cereal, almonda milk, and banana. (more cals than usual).
reload & l-carninitine shooter before 1 hr race.
sipping on "Active" Coconut water in the morning before swim.
get before start
bike:
2 x 21oz bottle w/ 300 cals each.
- 1/2 liquid shot (200 cals) + 1 scoop EFS (100 cals)
bike will be cold at start so don't think I will need more than 2 bottles for the bike if I do i will grab water at aid stations. and i have another gel taped to my top tube.
run:
margarita clif shot bloks. take one every mile or 2 depending on feel. (i used these at steelhead last year and its the best i have ever felt during a 70.3 run... not much to compare though)
post race:
Pliny & Pizza!!!
http://jameswalshracing.com/2011/07/2011-vineman-7...
9-345. Maybe one of the best pre-race sleeps ever... cculd have kept sleeping. feeling good and rested.
beths wave: 6:46
me: 7:50
Race Plan.
- I am really considering this a practice/training race and just going trying some new things nutritionally and pacing-wise. the big race for me in vegas so it's perfect timing (8 weeks out next week).
pre-race breakie:
oats mixed the 2 egg whites, almond butter, topped with GF cereal, almonda milk, and banana. (more cals than usual).
reload & l-carninitine shooter before 1 hr race.
sipping on "Active" Coconut water in the morning before swim.
get before start
bike:
2 x 21oz bottle w/ 300 cals each.
- 1/2 liquid shot (200 cals) + 1 scoop EFS (100 cals)
bike will be cold at start so don't think I will need more than 2 bottles for the bike if I do i will grab water at aid stations. and i have another gel taped to my top tube.
run:
margarita clif shot bloks. take one every mile or 2 depending on feel. (i used these at steelhead last year and its the best i have ever felt during a 70.3 run... not much to compare though)
post race:
Pliny & Pizza!!!
7 AM
Running (warm up) 10:00 [3] 1.0 mi (10:00 / mi)
ez jogging and some RU style stuff.
8 AM
Swimming race (Race Swim) 28:11 [5] 1.2 mi (23:29 / mi)
a pretty good swim for me. the leaders in my wave (33-34, 2nd of 2 waves in my AG) got away pretty quickly but i had clear water and was feeling good. when we hit the really shallow sections I did a lot of dolphin diving and was catching people doing this. It was fun and broke up the swim. When I finished the swim I didn't know the exact time but I was pretty sure I was sub 30 (thanks to my sick Zoot Prophet wetsuit!) and ready to get on my bike.
9 AM
Cycling-Road race (Race Bike) 2:21:45 [5] 56.0 mi (23.7 mph)
my plan for the bike was just to hammer, go all out, and not worry about the run. I was pretty confident I could ride under 2:20, but that didn't happen. I felt good on the bike and rode hard the entire time, made a lot of passes, didn't get passed, but still know I have better bike split in me. it's a tough course with a lot of rollers, but that's what I like and think I am best at. When I hit chalk hill (mile 45ish) I caught my friend Garret at the top. He's in my AG and started 8 minutes ahead in the first wave of 30-34. He is an awesome swimmer and told me that the leader, Craig Spreadbury, had passed a while back and was a ways up the road. So I kept pushing the pace and I was coming off the bike I saw craig a couple minutes up heading out on the run. time to work.
11 AM
Running race (Race Run) 1:21:16 [5] 13.1 mi (6:12 / mi)
I knew I had my work cut out for me. I raced Craig at oceanside and barely squeaked by him at the end of the race, but I was little closer this time. I also tried something new on the run. I usually go out hard and use my garmin to monitor my pace. At oside and IM texas I went out too hard and ended up suffering at the end of the run. So I went out conservative and didn't monitor my pace much, I just ran by feel. I wanted a negative or even split. I would check my splits as i ran past the mile markers just to make sure i wasn't slipping. I was running ~6:00 miles and it felt easy and controlled. I was pretty confident that if kept the same effort and pace I would catch Craig somewhere midway through the run. I finally saw his back on the backside of the winery at about 6.5 miles. perfect.
i worked my way up to him during the next mile and then sat right behind him recovering a bit and then made the pass at the 8 mile aid station on a hill. I didn't go all out but just kept it steady. I was able to pull away and by mile 10 I was all alone. This may not have been the smartest thing with the split waves, but I was pretty sure I was in the lead so I put it in cruise control for the final 3 miles. Don't get me wrong, I was still working, but not killing myself like usual. I wasn't looking for a run PR and was pretty sure that was out of reach and it really didn't matter to me if I broke 1:20 or not. I was already happy with the day, not need to bury myself and need more recovery time.
I was pretty successful with even splitting the run. Maybe I will stop wearing my garmin on the run.
6.6 - 40:59, 6.5 - 40:17
i worked my way up to him during the next mile and then sat right behind him recovering a bit and then made the pass at the 8 mile aid station on a hill. I didn't go all out but just kept it steady. I was able to pull away and by mile 10 I was all alone. This may not have been the smartest thing with the split waves, but I was pretty sure I was in the lead so I put it in cruise control for the final 3 miles. Don't get me wrong, I was still working, but not killing myself like usual. I wasn't looking for a run PR and was pretty sure that was out of reach and it really didn't matter to me if I broke 1:20 or not. I was already happy with the day, not need to bury myself and need more recovery time.
I was pretty successful with even splitting the run. Maybe I will stop wearing my garmin on the run.
6.6 - 40:59, 6.5 - 40:17
Saturday Jul 16, 2011 #
Note
slept:8.0
1030-630.
super fun night. epic food & wine. great sleep. loving wine country.
up to some good coffee and then out for a quick run & ride.
food log:
breakkie
super fun night. epic food & wine. great sleep. loving wine country.
up to some good coffee and then out for a quick run & ride.
food log:
breakkie
8 AM
Running (Pre-race) 24:46 [3] 3.18 mi (7:47 / mi) +193ft 7:22 / mi
shoes: Zoot Ultra Kalani 2
early shake out run with beth. just jogging & exploring around the hood with a handfull and accelerations. feeling good. snappy.
9 AM
Cycling-Road (Pre-race) 1:11:46 [3] 20.3 mi (17.0 mph) +540ft
ahr:137 max:166
quick spin through wine country. alexander valley road to chalk hit road and back. some hard 30 second "leg openers" on the way back. everything esle super mellow spinning and sight seeing.
definitely ready to race.
definitely ready to race.
Friday Jul 15, 2011 #
Note
slept:5.5
up at 315 to hit the rode for sonoma.
stomach kind of jacked up today.
stomach kind of jacked up today.
3 PM
Swimming (open water) 25:00 [3] 1.0 mi (25:00 / mi)
quick swim in the river. water is warm & shallow. should be a pretty fast swim.
Thursday Jul 14, 2011 #
Note
slept:8.5
930-6. busy day ahead. short workouts, work, and packing.
7 AM
Swimming (Pre-race) 55:00 [3] 1.7 mi (32:21 / mi)
hit the poost this morning with beth. super ez warm up waiting for beth and then some race paced 100's.
3000 scy
500 swim
500 pull
500 drill/swim by 25
3 x 4 x 100 (3 race pace, 1 ez)
200 kick
100 pull
3000 scy
500 swim
500 pull
500 drill/swim by 25
3 x 4 x 100 (3 race pace, 1 ez)
200 kick
100 pull
12 PM
Running (LSP) 39:19 [3] 5.12 mi (7:41 / mi) +234ft 7:22 / mi
shoes: Zoot Ultra Otec
race prep run with beth. hit the leucadia loop with some accelerations.
20 second intervals on the 2 min down vulcan
15 second intervals on the 1 min on the YMCA track.
feeling good.
20 second intervals on the 2 min down vulcan
15 second intervals on the 1 min on the YMCA track.
feeling good.
4 PM
Cycling-Road (active recovery) 1:07:27 [3] 18.12 mi (16.1 mph) +584ft
quick spin down the beach with beth to test the race set up. feeling good. bike is fast. ready to ride as hard as i can on sunday!
Wednesday Jul 13, 2011 #
Note
slept:9.0
930-630.
great sleep. woke up at 5 to hit the pool before riding but went back to bed for more sleep... rest is good.
great sleep. woke up at 5 to hit the pool before riding but went back to bed for more sleep... rest is good.
8 AM
Cycling-Road (endurance - group) 3:20:00 [4] 62.0 mi (18.6 mph) +3409ft
ahr:140 max:190
first week of the "new" wednesday ride... just what I need to get better, faster, & stronger on the bike. rolled out from home with beth & pete and then met up with heater, wattie, kate, & nester. solid group.
headed out east for some climbing. beth headed back home after bike path and then it was game on once we hit sleeping indian. hit 190 bpms chasing pete up the steepest part... AWESOME. working my ass off on the climbs hanging with the boys!
solid route:
home-coast-bike path-old river rd-sleeping indian-olive-west lilac-395-deer springs-san marcos-rsf-home.
working all the climbs and steady tempo on the flats.
avg/max/norm pwr: 188/704/211
kj: 1986
headed out east for some climbing. beth headed back home after bike path and then it was game on once we hit sleeping indian. hit 190 bpms chasing pete up the steepest part... AWESOME. working my ass off on the climbs hanging with the boys!
solid route:
home-coast-bike path-old river rd-sleeping indian-olive-west lilac-395-deer springs-san marcos-rsf-home.
working all the climbs and steady tempo on the flats.
avg/max/norm pwr: 188/704/211
kj: 1986
Tuesday Jul 12, 2011 #
Note
slept:7.5
930-5. good sleep. mellow day. just keeping moving and then busy day in the office.
6 AM
Cycling-Road (active recovery) 2:00:00 [3] 35.0 mi (17.5 mph) +1539ft
ahr:138 max:167
the plan was to hit the pool first and then ride but no lifeguards showed up at the pool so it was closed. went back home and knocked out ride.
mellow spin up to UCSD and back. legs feeling good.
mellow spin up to UCSD and back. legs feeling good.
9 AM
Swimming (active recovery) 40:00 [3] 1.36 mi (29:24 / mi)
mellow swim after ride.
2400 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 fast
300 pull ez
3 x 100 pull w/paddles
300 pull w/paddles
2400 scy
300 swim
300 pull
300 kick
300 drill
6 x 50 fast
300 pull ez
3 x 100 pull w/paddles
300 pull w/paddles
5 PM
Running (active recovery) 32:00 [3] 4.25 mi (7:32 / mi) +205ft 7:12 / mi
shoes: Zoot Ultra Kalani 2
super mellow run from the Y after work. just jogging.
6 PM
Strength/Core (core - ymca) 10:00 [3]
core, mobility work, push ups, stretching at Y after run.
Monday Jul 11, 2011 #
6 AM
Running (endurance) 1:05:00 [3] 8.8 mi (7:23 / mi) +757ft 6:50 / mi
slept:7.0
a little longer than planned.... felt good. I was going to run my standard 8 mile loop but out of habit ran the longer loop. good shake out before driving up to pasadena for the day.
7 AM
Strength/Core (core - home) 15:00 [3]
planks, ball, knee raises after run.
5 PM
Note
massage from simone. much needed. body is feeling pretty good... tired though.... long day.
Sunday Jul 10, 2011 #
Event: Carlsbad Triathlon
Note
slept:7.0 weight:141lbs
945-445. busy day yesterday but feeling pretty good. good sleep.
6 AM
Cycling-Road (active recovery) 36:15 [3] 8.63 mi (14.3 mph) +131ft
ez spin up to carlsbad tri.
7 AM
Running (warm up) 20:31 [3] 2.54 mi (8:05 / mi) +35ft 7:58 / mi
shoes: Zoot Ultra Race 3.0
race warm up with some pick ups.
8 AM
Swimming (race) 15:00 [3] 0.57 mi (26:20 / mi)
Race - 1000 yard open water swim. fun swim, big waves. swam pretty well. just guessing on time.
9 AM
Note
First DNF ever! rolled out of t1 and thought my rear tire was flat.... after hammering for a mile a stopped to take a look and it was dead flat.... GAME OVER!
10 AM
Running (endurance) 1:01:13 [3] 8.5 mi (7:12 / mi) +312ft 6:58 / mi
shoes: Zoot Ultra Race 3.0
since i rode down to the race, had a flat tubular, and nothing to fix it had to run home.... solid run. a couple of miles ez and then alternated miles. 6:30/7:30 miles 3 - 8.
felt good and really like the race shoes.
felt good and really like the race shoes.
11 AM
Cycling-Road (active recovery) 1:28:20 [3] 26.61 mi (18.1 mph) +689ft
ez spin up the coast after going to pick up bike. met up with toby for a bit on the coat in the midst of his dream crushing.
Saturday Jul 9, 2011 #
Note
slept:8.25
945-6. last big day before vineman and race tomorrow.
7 AM
Swimming (Masters) 1:15:00 [3] 4.39 mi (17:05 / mi)
the plan was to just swim an hour but it was a good set and i was feeling good.
4200 scy
300 swim
300 kick
100 swim
10 x 50
50-100-150-200-250-300 w/ no interval and 50 recovery between each one
300-250-200-150-100-50 w/ no interval and 100 recovery between each one
4200 scy
300 swim
300 kick
100 swim
10 x 50
50-100-150-200-250-300 w/ no interval and 50 recovery between each one
300-250-200-150-100-50 w/ no interval and 100 recovery between each one
10 AM
Cycling-Road (endurance/race prep) 2:29:15 [3] 40.7 mi (16.4 mph) +2297ft
ahr:137 max:175
late start but a good ride with beth. just cruised the swami's loop and knocked out a 6 min interval and then just attacked on various rollers, everything else EZ. legs were feeling good.
6 min interval:
avg/max/norm PWR: 266/448/271
avg/max HR: 165/175
entire workout:
avg/max/norm PWR: 167/448/184
kj: 1349
6 min interval:
avg/max/norm PWR: 266/448/271
avg/max HR: 165/175
entire workout:
avg/max/norm PWR: 167/448/184
kj: 1349
1 PM
Running (Brick Run) 31:40 [3] 4.25 mi (7:27 / mi) +208ft 7:07 / mi
quick t-run with beth. just cruising.
Friday Jul 8, 2011 #
Note
slept:8.25
10-615. only woke up because beth came in the room... got up to knock out some work before hitting the pool. keeping it rolling...
7 AM
Swimming (Ymca) 1:15:00 [3] 2.4 mi (31:15 / mi)
hit the pool after masters and did the set on the board.
4400 scy
200 swim
200 kick
4 x 200 - 100 - 4 x 25
3 x 200 - 2 x 100 - 4 x 50
2 x 200 - 3 x 100 - 4 x 75 pull w/ paddles
200 - 4 x 100 - 4 x 100 pull w/ paddles
4400 scy
200 swim
200 kick
4 x 200 - 100 - 4 x 25
3 x 200 - 2 x 100 - 4 x 50
2 x 200 - 3 x 100 - 4 x 75 pull w/ paddles
200 - 4 x 100 - 4 x 100 pull w/ paddles
10 AM
Cycling-Road (active recovery) 1:55:24 [2] 29.7 mi (15.4 mph) +1391ft
ahr:123 max:154
awesome recovery spin with beth, pete, & kurt. perfect summer friday. from home down to UCSD and back with a sbux stop on the way..... feeling great....
4 PM
Running (active recovery) 46:52 [2] 6.25 mi (7:30 / mi) +616ft 6:52 / mi
got caught up with work and a late call so had to skip beach & open water swim... LAME!!! headed out the door for a jog and was going to run by feel.... wasn't sure if i was going to run 30 or 45 mins.....
headed back into the ranch and running just felt awesome... not fast, just feeling good running and sweating.... had to force myself to stop!
headed back into the ranch and running just felt awesome... not fast, just feeling good running and sweating.... had to force myself to stop!
5 PM
Strength/Core (core - home) 15:00 [3]
hit this session right after run..... no reason not to.....
2 rounds of:
100 crunches on ball
I-Y-T pull ups w/ TRX
roll out - push up - leg raises w/ ball
3 min plank - changing position every :30
+ stretching
2 rounds of:
100 crunches on ball
I-Y-T pull ups w/ TRX
roll out - push up - leg raises w/ ball
3 min plank - changing position every :30
+ stretching
Thursday Jul 7, 2011 #
Note
slept:8.0
10-6. good sleep after big day. hot. keep waking up a night sweating. need to get some fans.
7 AM
Running tempo (LT) 1:33:26 [4] 12.64 mi (7:24 / mi) +1060ft 6:51 / mi
shoes: Zoot Ultra Kalani 2
Tempo/LT run first thing this morning. ran the hills in encinitas ranch with 40 minutes @ 70.3 pace/effort. warmed up for about 25 minutes and got to work. hilly 40 minutes with the hardest climb coming at the very end. solid effort. the hills definitely affect the pace but makes me work.
40:37, 6 miles, 450 feet of climbing, avg pace 6:45
ez joggin after interal.
40:37, 6 miles, 450 feet of climbing, avg pace 6:45
ez joggin after interal.
12 PM
Swimming (Masters) 1:15:00 [3] 2.27 mi (33:02 / mi)
rallied for a noon masters session with beth. kind of shelled from run.
4000 scy
300 swim
100 kick
2 rounds of:
2 x 50 kick
2 x 50 drill
2 x 50 swim
9 x 200 (3 x b+5,b,b-5)
3 x 300 b+5,b,b-5
6 x 50
4000 scy
300 swim
100 kick
2 rounds of:
2 x 50 kick
2 x 50 drill
2 x 50 swim
9 x 200 (3 x b+5,b,b-5)
3 x 300 b+5,b,b-5
6 x 50
4 PM
Cycling-Road (active recovery) 1:10:00 [3] 21.0 mi (18.0 mph) +581ft
recovery spin up to carlsbad and back. feeling good.
Wednesday Jul 6, 2011 #
Note
slept:8.75
10-645. big ride today with beth....
8 AM
Cycling-Road (endurance) 4:54:55 [3] 81.7 mi (16.6 mph) +4278ft
ahr:133 max:164
killer long ride with beth... perfect weather... HOT & SUNNY!
rolled out with pete, wattie, & heather to del dios and out to escondido. pace was pretty quick as soon as we hit the del dios climb. beth was hanging strong and then blew up a bit. so we broke off and did the swami's long course. solid miles.
i was feeling good all day. last big ride before Vineman. supposed to run after but had to get to work.
avg/max/norm PWR: 170/492/176
kj: 2574
rolled out with pete, wattie, & heather to del dios and out to escondido. pace was pretty quick as soon as we hit the del dios climb. beth was hanging strong and then blew up a bit. so we broke off and did the swami's long course. solid miles.
i was feeling good all day. last big ride before Vineman. supposed to run after but had to get to work.
avg/max/norm PWR: 170/492/176
kj: 2574
5 PM
Running (Brick Run) 33:50 [3] 4.8 mi (7:03 / mi) +321ft 6:38 / mi
shoes: Zoot Ultra Otec
this was supposed to be a brick run... about 3 hours after getting off the bike and some con calls.
felt good from the first step. went through first 4 miles pretty quick and super EZ jogging.
felt good from the first step. went through first 4 miles pretty quick and super EZ jogging.
6 PM
Strength/Core (core - home) 15:00 [3]
super busy lately and strength & core work has been lacking... lame. need to get back on it. these 15 minute sessions at home are quality and super ez to knock out.
2 rounds of:
5 min plank
100 crunches on ball
50 knee raises on TRX.
2 rounds of:
5 min plank
100 crunches on ball
50 knee raises on TRX.
Tuesday Jul 5, 2011 #
Note
slept:7.0
good sleep after a killer day of riding, lounging by the pool, epic dinner, fro-yo, fireworks. living the dream!
6 AM
Cycling-Road intervals (RVO/RPW) 2:08:43 [3] 34.43 mi (16.0 mph) +3599ft
ahr:140 max:171
solidl interval session this morning. rolled out early to get it done. hit san elijo for the intervals. solid power on the new bike.
i change the 5x5 to 6x4+ to make it work.
15 - 5/5 - [12x20 sec @ 5 min] - 15
<200 - 260/130 - >400 - <150
20 sec at 60 RPM seated
#1 - 4:40
avg/max PWR: 281/387
#2 - 4:41
avg/max PWR: 275/344
#3 - 4:44
avg/max PWR: 277/335
#4 - 4:43
avg/max PWR: 270/334
#5 - 4:45
avg/max PWR: 277/326
#6 - 4:46
avg/max PWR: 268/343
pretty obvious i went out a little hot.... but still rode with solid power. knocked out the 20 second intervals riding home.
entire workout"
avg/max/norm PWR: 197/523/216
kj: 1318
i change the 5x5 to 6x4+ to make it work.
15 - 5/5 - [12x20 sec @ 5 min] - 15
<200 - 260/130 - >400 - <150
20 sec at 60 RPM seated
#1 - 4:40
avg/max PWR: 281/387
#2 - 4:41
avg/max PWR: 275/344
#3 - 4:44
avg/max PWR: 277/335
#4 - 4:43
avg/max PWR: 270/334
#5 - 4:45
avg/max PWR: 277/326
#6 - 4:46
avg/max PWR: 268/343
pretty obvious i went out a little hot.... but still rode with solid power. knocked out the 20 second intervals riding home.
entire workout"
avg/max/norm PWR: 197/523/216
kj: 1318
12 PM
Swimming (Masters) 1:00:00 [3] 2.39 mi (25:06 / mi)
Noon masters, blazing sunshine.... makes swimming WAY more fun!
4200 scy
400 swim
200 kick
500 (25 fast/75 ez)
2 x 200 b+5
2 x 200 b
2 x 100 b
2 x 100 b-5
3 x 100 b+5
3 x 100 b-5
300 (50 ez/50 fast)
400 b-5
4 x 50 b+5
4 x 50 b-5
200 kick c/d
4200 scy
400 swim
200 kick
500 (25 fast/75 ez)
2 x 200 b+5
2 x 200 b
2 x 100 b
2 x 100 b-5
3 x 100 b+5
3 x 100 b-5
300 (50 ez/50 fast)
400 b-5
4 x 50 b+5
4 x 50 b-5
200 kick c/d
5 PM
Running intervals (LSP - Speed) 1:03:41 [3] 8.8 mi (7:14 / mi) +349ft 6:58 / mi
shoes: Zoot Ultra Kalani 2
was feeling pretty good heading out the door even after hard ride & swim... and mind numbing work.
LSP
Speed
10 x 200/200easy
fartlek run down to seaside reef and back. 200's (45 sec) on the 3 mins. nice and quick and then shutting it down.
LSP
Speed
10 x 200/200easy
fartlek run down to seaside reef and back. 200's (45 sec) on the 3 mins. nice and quick and then shutting it down.
Monday Jul 4, 2011 #
Note
slept:7.0
1-8
finally some GOOD sleep. still not 8 hours but i will take it home. home later from the airport to pick up Beth.
ride-pool (lounging)
finally some GOOD sleep. still not 8 hours but i will take it home. home later from the airport to pick up Beth.
ride-pool (lounging)
10 AM
Cycling-Road (endurance) 4:01:00 [3] 69.0 mi (17.2 mph) +2694ft
ahr:133 max:167
awesome, mellow ride with beth and caroline. PERFECT weather.
rode north to s'side bike path, camino del ray, 395, del dios, villa de la valle, coast, home.
felt good all day, never pushed it, loving the new bike.
rode north to s'side bike path, camino del ray, 395, del dios, villa de la valle, coast, home.
felt good all day, never pushed it, loving the new bike.
Sunday Jul 3, 2011 #
Note
slept:5.0
2-7. not the best sleep and up way too late. good times a bbq and then home after midnight and wide awake. fixed my mac...
8 AM
Running (endurance) 1:55:58 [3] 15.15 mi (7:39 / mi) +1556ft 6:59 / mi
shoes: Zoot Ultra Kalani 2
awesome long run. wasn't sure what to expect after late night and not much sleep.
ran a super hilly loop in the ranch and felt good pushing it up the climbs. pretty warm and sweating buckets. good run, not easy... the kind the makes race day suffering tolerable...
ran a super hilly loop in the ranch and felt good pushing it up the climbs. pretty warm and sweating buckets. good run, not easy... the kind the makes race day suffering tolerable...
2 PM
Swimming (active recovery) 55:00 [3] 1.82 mi (30:13 / mi)
Mellow swim at the Y. Body felt good after getting in the water. just loosening up and doing some pulling.
3200 scy
200 swim
200 pull
4 x 150 (k,dr,sw by 50)
10 x 100 pull w/ paddles & band
400-300-200-100 pull w/ paddles
4 x 50 kick
3200 scy
200 swim
200 pull
4 x 150 (k,dr,sw by 50)
10 x 100 pull w/ paddles & band
400-300-200-100 pull w/ paddles
4 x 50 kick
4 PM
Cycling-Road (endurance) 1:33:41 [3] 27.2 mi (17.4 mph) +1542ft
ahr:140 max:164
headed out about 30 minutes after the swim & some food. first ride on the look 596.
I was just going to to cruise up the coast to carlsbad and back to get a feel for the bike before riding longer tomorrow.
weather was perfect, legs were feeling great, and the new bike feels rad... and FAST. maybe the more comfortable i have been on a tt bike. can't wait to go long on it.
rolled north to tamarack and the did Kerri's loop. Worked some of the climbs and just rode by feel. power numbers were up!
avg/max PWR: 177/419
for slater:
I was just going to to cruise up the coast to carlsbad and back to get a feel for the bike before riding longer tomorrow.
weather was perfect, legs were feeling great, and the new bike feels rad... and FAST. maybe the more comfortable i have been on a tt bike. can't wait to go long on it.
rolled north to tamarack and the did Kerri's loop. Worked some of the climbs and just rode by feel. power numbers were up!
avg/max PWR: 177/419
for slater:
C • look 3
Saturday Jul 2, 2011 #
7 AM
Swimming (Masters) 1:00:00 [3] 2.16 mi (27:47 / mi)
slept:8.0
solid session to start the day.
500 swim
300 kick
12 x 50 building
5x100
300
5x100
300
5x100 pull w/paddles
300 pull w/paddles
500 swim
300 kick
12 x 50 building
5x100
300
5x100
300
5x100 pull w/paddles
300 pull w/paddles
9 AM
Cycling-Road (endurane) 3:55:00 [3] 65.0 mi (16.6 mph) +3474ft
ahr:142 max:178
solid ride with trevor, bryan, & eddie. we had planned to head out to ramona but traffic was gnarly so we just rolled with bryan back to his car in carmel valley and then tacked on some more miles.
solid, steady riding, nice an hot.
Avg PWR: 168
solid, steady riding, nice an hot.
Avg PWR: 168
2 PM
Running (Brick Run) 32:39 [3] 4.36 mi (7:29 / mi) +221ft 7:09 / mi
quick run of the bike in the heat... loving it. nothing hard. saving for long, hard run tomorrow.
Friday Jul 1, 2011 #
Note
slept:8.5
1030-7. Pretty good sleep but was still pretty tired getting up. a lot of work to do... and not the fun kind!
8 AM
Cycling-Road intervals (RVO) 3:01:54 [4] 51.1 mi (16.9 mph) +3737ft
ahr:146 max:176
stoked i decided to push intervals back to this morning. felt good on the bike right off the bat. headed over to torrey pines to knock out some repeats. after the intervals I rode to UCSD and then back up the coast to get in 3 hours.
6 x Torrey pines - goal was to avg around 280W
#1 - 6:30
avg/max/norm PWR: 289/356/286
avg/max HR: 168/173
#2 - 6:36
avg/max/norm PWR: 288/340/278
avg/max HR: 166/174
#3 - 6:36
avg/max/norm PWR: 287/367/283
avg/max HR: 166/174
#4 - 6:46
avg/max/norm PWR: 279/343/276
avg/max HR: 167/177
#5 - 6:39
avg/max/norm PWR: 279/420/276
avg/max HR: 168/176
#6 - 6:54
avg/max/norm PWR: 273/355/272
avg/max HR: 164/175
Entire workout:
avg/max/norm PWR: 182/457/208
kj: 1789
6 x Torrey pines - goal was to avg around 280W
#1 - 6:30
avg/max/norm PWR: 289/356/286
avg/max HR: 168/173
#2 - 6:36
avg/max/norm PWR: 288/340/278
avg/max HR: 166/174
#3 - 6:36
avg/max/norm PWR: 287/367/283
avg/max HR: 166/174
#4 - 6:46
avg/max/norm PWR: 279/343/276
avg/max HR: 167/177
#5 - 6:39
avg/max/norm PWR: 279/420/276
avg/max HR: 168/176
#6 - 6:54
avg/max/norm PWR: 273/355/272
avg/max HR: 164/175
Entire workout:
avg/max/norm PWR: 182/457/208
kj: 1789
2 PM
Running tempo (LT) 1:00:44 [4] 8.8 mi (6:54 / mi) +757ft 6:23 / mi
shoes: Zoot Ultra Kalani 2
not sure where this effort came from... but running is feeling really good right now, maybe best all season. just rolling. a lot of work and had to squeeze this run in. it was supposed to me 1:20 with 40 min of tempo work but only had an hour. i thought it was going to be rough... rushed & kind of smashed from morning bike intervals.
so i decided to just get out and run... loving the heat! felt good from mile 1 and then just built the effort on the trails. miles 2-7 tempo. shut it down after mile 7 and then just jogged to get to 60 mins.
so i decided to just get out and run... loving the heat! felt good from mile 1 and then just built the effort on the trails. miles 2-7 tempo. shut it down after mile 7 and then just jogged to get to 60 mins.