Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 8, 2010:
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Tuesday Jun 8, 2010 #
Note
slept:7.0
10-5. up without the alarm but it was set for 5:01 anyways. on it weeger style this morning. gotta knock it out early because work meetings and vet appt for pup in afternoon.
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
C • 5am 1
5 AM
Cycling-Road hills (Endurance-Big Gears) 1:46:19 [3] 26.11 mi (14.7 mph) +3051ft
ahr:134 max:168
back to work!
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
7 AM
Running (T-Run (progression)) 42:06 [4] 6.04 mi (6:58 / mi) +823ft 6:10 / mi
shoes: Nike Vomero 5
T-run. this will be the tuesday standard for the next couple of weeks. Big Gear/Strength work on the bike and then straight into a "progression" t-run. the goal is to feel out the first mile and get my feet underneath me and then descend miles 2-5 (pace/effort-wise) and the run steady the last mile.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
Monday Jun 7, 2010 #
Note
slept:7.5
very good of week of training last week. dropped the mileage a bit of what i had been carrying as still went just over 40... no niggles and feeling basically awesome.
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
6 AM
Cycling-MTB (Recovery) 1:47:00 [3] 18.43 mi (10.3 mph) +2129ft
ahr:129 max:162
mellow ride out at la costa first thing this morning. didn't see a sole out on the trails. feeling good on mtb. kept the pace in check and only did two climbs instead of the usual 3. good to be on the dirt after a weekend of road riding.
12 PM
Swimming (work pool) 40:00 [3] 1.14 mi (35:05 / mi)
swim at lunch... tanning session. felt good in the water. my plan for swimming right now is going to be the same as when i started running again. short workouts and as much frequency as possible. 30-45min/1500-2000 yard sessions.
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
4 PM
Strength/Core (home) 15:00 [3]
quick home session entering into chillax/couch/baseball watching mode.
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller
Sunday Jun 6, 2010 #
8 AM
Cycling-Road (Endurance) 3:45:43 [3] 62.1 mi (16.5 mph) +3694ft
ahr:136 max:179
killer ride with beth, katya, and a couple of other ladies. felt good from the start. did a lot work pulling the ladies around. definitely the hardest i have worked on the bike on a ride in a while.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
1 PM
Running (t-run) 1:00:25 [3] 8.26 mi (7:19 / mi) +976ft 6:35 / mi
shoes: Nike Vomero 5
headed with beth her t-run. first time i have run right off the bike in a long... and after longer, harder ride. typical post ride run legs but they came around with the quickness. ran with beth for the first couple of miles keeping it mellow. then my pace slowly crept up with out trying. soon i was running sub 7's and felt like i was floating.
l love running and running loves me back.
finished the run with plenty left in the tank.
l love running and running loves me back.
finished the run with plenty left in the tank.
Saturday Jun 5, 2010 #
Note
slept:7.75
1030-615. good sleep, body feels nice and loose. fun weekend of trail time on tap.
7 AM
Cycling-Road (Endurance) 1:29:17 [3] 24.02 mi (16.1 mph) +1198ft
ahr:129 max:166
got on the bike at 7 and wanted to get in 90 minutes before meeting up with matt to run at 10. legs felt good! rode up to torrey pines and flipped it after climbing. worked the climbed seated and then kind up hammered the hill back in to del mar. getting the itch to hammer on the bike a bit....
10 AM
Running (Endurance) 1:00:59 [3] 7.0 mi (8:43 / mi) +1042ft 7:38 / mi
shoes: Brooks Cascadia (red)
met matt at la costa CVS and hit the trails. hot and sunny...stoked to be out on the trails. kept the pace, at matt's pace. solid route with quite a bit of steep climbing. i love running out there... and didn't take any diggers this time!
solid day of training and done before noon!
solid day of training and done before noon!
Friday Jun 4, 2010 #
6 AM
Cycling-MTB (coure pre-ride) 1:31:39 [2] 10.4 mi (6.8 mph) +1762ft
slept:7.5
beth i headed out to pre-ride the racers and chasers course out at elfin. so glad we did. course is not fun. a lot of technical slow stuff, loose rocks, two way traffic on 1-track. just not a good race course. both of us decided to bag race. not worth the loot or the risk of crashing for a small race.
good times riding with the wifey though.... all mellow.
good times riding with the wifey though.... all mellow.
9 AM
Running (Endurance) 30:17 [3] 4.17 mi (7:16 / mi) +830ft 6:07 / mi
shoes: Nike Vomero 5
about 40 minutes after riding and driving home. decided to knock it out instead of trying to rally later on. felt rad. good legs... and after 16 miles yesterday!
great start to the weekend.
great start to the weekend.
3 PM
Swimming (YMCA) 30:00 [3] 0.91 mi (32:57 / mi)
yeah... that just happened. knocked out a bunch of stuff and had some time... so i hit the pool. water felt good! super mellow session.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
Thursday Jun 3, 2010 #
Note
slept:7.75 weight:135lbs
930-515. up early. beth getting on trainer. i was pretty tired last night. seme-big run. 2hrs total as opposed to 230 last week.
6 AM
Running (endurance) 1:31:36 [3] 12.0 mi (7:38 / mi) +1117ft 7:01 / mi
shoes: Nike Vomero 5
decided to stay on the coast this morning and charge the hills. still a little soreness in quads and just want to play it safe. i could have run the trails but figured it would be best to run a flatter route.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
12 PM
Running (endurance) 30:02 [3] 4.03 mi (7:27 / mi) +419ft 6:47 / mi
shoes: Nike Lunar Elite +
lunch run. more mellow miles. started really conservatively and built into. 16 miles on the day... all EZ.
1 PM
Strength/Core (work gym) 10:00 [3]
right after run.
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
5 PM
Note
gnarly massage. still some deep tissue soreness from race and she worked me! i will be better for it.
Wednesday Jun 2, 2010 #
6 AM
Cycling-MTB (endurance) 2:08:02 [3] 21.15 mi (9.9 mph) +2671ft
ahr:129 max:165 slept:7.0
rolling at 545. it was a good idea not to run yesterday because my legs felt way better today. straight to the trails and i was felling good. standard loop and worked hard a couple of times on the climbs... just by feel, not forcing anything. descending really well too... just dialed in this morning.
12 PM
Running (endurance) 45:02 [3] 6.28 mi (7:10 / mi) +500ft 6:40 / mi
shoes: Nike Lunar Elite +
lunch run... and a good one! such a good idea to take two days off of running after sunday's race. felt good from the start... nice and hot. just gliding. now i am really looking forward to my long run tomorrow... only 90 min this week.... but hitting the trails.